Name: Playbook - Hannah Bower - W9/D4 Bridge: Full Body
Uploaded: 2025-12-03T15:39:09.489Z
Duration: 27 min
Description: W9/D4 Bridge: Full Body

Kiki

I like! to make it harder I did each set twice and increased the weights a little compared to the last time!!🦾😁🦿🤙🏻

Beatrice

I needed to workout today, no if, ands or buts. I got 7 of the trisets in the time I had. I will try to do core after work. Feeling good about what I did accomplish this morning.

Cristine

Carol1

Focusing on my core is my new goal. Ya girl needs to strength that stat 😅 love this style of workout though!

Kimberly

After one month of Ramadan it felt awesome to be working out again. This was tough! Skipped the core workout but managed everything else ❤️❤️❤️ gotta work up the stamina again 
Good to be back here

Sumaiya

I was tired to begin with so I’m not sure how I made it through but it feels great to have finished! Love this workout!

Brittney

SOOOOOO GOOOOOOOD!!!!  Something for everyone here.  Works great for my ADHD brain and you can push through almost anything for 40 seconds!

Rebecca

One of the best!!!! I love all of your workouts but this one…AMAZING! 🥳

Shannon

😓 Dead!!! Did everything twice except for rows and bear planks because no! 😂 I'm ready for bed.

Maggie

Paula Kane

I love this style with the trisets! Definitely recommend this one!

Kayla

Nichole

Tris was brutal but felt amazing, love this format!

Karla

Love the switch ups with these tricets 👊

Bethany

Nikki Ouk

These are so great! They don’t seem daunting and are enough of a variety that I feel busy the whole time.

Shelby

Emilia

Sarah

Brittney Howell

There are 10 Trisets (3 movements) in this workout. Working all muscle groups!! Woot!!! (This is one of my fav workout structures of the entire 30 minute and under program)

Which means there are 30 movements total. 

Each movement you will perform for 40 seconds. (If you double click on the timer you can adjust the time)

You get 20 seconds after each Triset BUT…

Within the Trisets , movements are done back to back with no rest. This will be a burn + some interval work! 🔥

Ex: the first Triset 

Romanian deadlift, b stance deadlift and track starts have no rest.

You’ll rest after the track starts for 20 seconds before you start the next Triset

You will need a medium to heavy pair of dumbbells

Recommended time: 40’sec
Recommended weight: medium to heavy 

Equipment substitutions: barbell, kettlebells, band 

Substitutions: banded good mornings, single leg Romanian deadlift, standard deadlift 

Form: for more in depth, see tutorial highlight 
- Start with bar or weight of choice in your hands as opposed to the floor
-feet firmly planted on the ground, no wider than hip width apart 
-core is appropriately engaged to manage pressure as you perform your lift. 
- Slowly lower the weight by hinging your hips and pushing your glutes back with a slight bend in your knees, 
- Lower weight until you feel a slight stretch in your hamstrings
- the weight only goes to mid-shin level (do not lower weights to the ground )
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlift

Time is per side OR total, you can choose 
Recommended time: 40 sec
Recommended weight: medium 

Modifications/substitutions : Bulgarian split squat, single leg Romanian deadlift 

Form:
-start standing with your chest tall and feet hip width distance apart, like you would a standard squat 
-Take one leg and slightly place it backwards a few inches
-keep the majority of your weight on your front leg
-you can hold your weight down in front
-perform a deadlift by hinging at the hips (think about pushing your butt back)
-use your back leg for as much or as little support as you need

B Stance Romanian Deadlift

Recommended time: 40 seconds
Recommend weight: bodyweight

Modifications: remove the jump and perform a knee drive

Substitutions: single leg RDL, b stance ddl

Form:
-Start in a standing position, chest tall, ribs stacked over pelvis and feet hip width distance apart
-step one foot a few inches behind you, keeping your front foot firmly planted on the ground
-keeping chest tall, hinge forward at the hips by pressing your glutes back as you lower your back knee to the ground
-feel free to touch the ground with the opposite hand of your back foot
-From a track lunge position, press through your front foot and front glute to extend to standing
-continue to explode throw the ground into jump
-you can drive your back knee into a knee drive if you would like
-land with a slight bend in your front knee and place your bottom foot behind and immediately go into your reverse lunge
-repeat

Track Starts

Triset 1

Recommended time: 40 seconds

Modifications: use your other foot on the way down, hold onto a wall, can perform flat on the ground, bend over at the hips for stability 

Form:
-start with your chest tall, ribs stacked over pelvis and balls of your feet firmly planted on the edge of a safe surface
-drop your heels as far as range of motion will allow
-shift the entirety of your weight onto one foot
-without swinging your torso, press through the ball of one your feet and up onto your toes as far as balance will allow
-lower SLOWLY as far below the surface as you can.
-the key for these are slow and controlled, range of motion

Right Single Leg Toe Raise

Recommended time: 40 seconds 

Modifications: use your other foot on the way down, hold onto a wall, can perform flat on the ground, bend over at the hips for stability 

Form:
-start with your chest tall, ribs stacked over pelvis and balls of your feet firmly planted on the edge of a safe surface
-drop your heels as far as range of motion will allow
-shift the entirety of your weight onto one foot
-without swinging your torso, press through the ball of one your feet and up onto your toes as far as balance will allow
-lower SLOWLY as far below the surface as you can.
-the key for these are slow and controlled, range of motion

Left Single Leg Toe Raise

Recommended time: 40 seconds 
Recommended Tempo: quick

Modifications: speed toe raises

Substitutions: jumping jacks

Form:
-start with your chest tall, ribs stacked over pelvis and feet flat on the ground
-keeping a slight bend in your knees (do not hyper extend) shift the entirety of your weight into your toes
-without swinging your torso, press through the balls of your feet and past your toes to extend off the ground
-land on the balls of your feet with a slight bend in your knees
-immediately go into your next toe jumps

Toe Jumps

Triset 2

Recommended time: 40 sec
Recommended weight: medium to heavy 
Recommended elevation: 1-3 inches 

Equipment Substitution: barbell, kettlebell, band, can use a stack of books or handles of dumbbells 

Modifications: can perform without weight, can hold weight by shoulders, can perform flat on the ground 

Substitutions: goblet squat 

Form:
-starting a standing position with your feet wider than hip width distance apart 
-turn your toes slightly outward, and stack your heels on a safe elevated surface 
-keep your chest tall, ribs over pelvis, and core appropriately engaged to manage pressure when holding your weights either by your shoulders or just under your chin by your chest 
-lower into a squat keeping your core engaged, the weight will pull you forward, you should feel your quads and core engaged 
-lower as far as range of motion allows
-keep your chest tall as you push through the bottom of your feet back to standing

Heels Elevated Front Squat

Time is per leg or total, you choose!
Recommended time: 40 sec
Recommended weight: medium to heavy 

Modifications: perform as Bodyweight, limit range of motion, stand and place a foot onto a bench or chair 

Substitutions: walking lunges, step-ups 

Form:
- Start in a kneeling position. Core is engaged, chest tall, shoulders retracted, shins  firmly planted on the ground 
- Keep your chest up and hold dumbbell(s) at your shoulders (front racked) or down in front by your inner thigh 
- Place one of your feet a few inches in front by firmly planting your foot on the ground 
-begin to lean forward by driving your knee over your toes 
- it is okay to lean forward in a hinge motion if you would like 
-toes and knees can point forward or slightly outward, but they cannot fall inward 
- Press through your quads and keep your torso still as you push back to kneeling
- Complete desired reps then repeat on the opposite side

Kneeling Forward Lunge

Recommended time: 40 seconds

Modifications: limit range of motion, use a band to help you stand up 

Form:
-start in a kneeling position, chest tall, ribs stacked over pelvis
-press your hips forward so that you are in a tall kneeling position and your glutes are no longer resting on your heels
-lift one knee up and place your foot flat on the ground
-then lift your remaining knee off the ground and place your foot parallel with your first leg
-land with feet flat on the ground and knees slightly bent
-lower one knee to the ground at a time to get back into your starting kneeling position
-alternate which leg you bring up to kneeling first
-repeat

Kneeling Commandos

Triset 3

You will need a pair of dumbbells. You can perform all of these standing or all of these kneeling.

Recommended time: 40 seconds 
Recommended weight: medium to heavy

Equipment Substitution: bands, barbell, kettlebell, cable 

Modifications: can perform standing or kneeling 

Substitutions: any grip bicep curl 

Form:
-start in a kneeling or standing position with your shins flat on the ground, chest tall, ribs over pelvis 
-hold your weights down by your sides with your wrists facing each other 
-keeping your torso completely still, and elbows close to your sides, curl your weights to your chest
-at the top of your rep, pause and squeeze your biceps
-lower slowly and controlled

Hammer Curls: kneeling or standing

Recommended reps: 5 Right, 5 Left, 5 together
Recommended time: 40 seconds 
Recommended weight: light 

Modifications: perform just bicep curls or hammer curls

Form:
-start in a standing position, chest tall, feet hip width distance apart 
-hold your weights so that your wrists  face the ceiling 
-keep your elbows close to your sides and your torso completely still 
-curl your weights to halfway
-keep one arm in an bicep iso hold while the other arm performs 5 full range of motion bicep curls
-once the reps are complete, switch sides and iso hold on the other side
-after each side performed 5 curls, you will curl both arms together for 5 reps

5-5-5 Bicep Curl

Recommended time: 20-30 seconds 
Recommended weight: medium to heavy  

Equipment substitutions: kettlbells, band, bar 

Form:
-start in a standing position, core engaged, chest tall, feet hip width distance apart 
-hold your weights so that your wrists face each other 
-keep your elbows close to your sides and your torso completely still 
-using your biceps, curl the weights one at a time to your shoulders 
-squeeze your biceps at the top of the rep

Runner Curls

Triset 4

Recommended time: 40 sec
Recommended weight: light to medium 

Equipment Substitution: kettlebell, band 

Form:
-in a standing position place your feet flat on the ground hip width distance apart
-stand tall with your ribs stacked over your pelvis
-hold your weights down by your side  
-without moving your torso begin to lift your arms laterally out to the side keeping a slight bend in your elbow
-do not lock out your elbow, keep a slight bend 
-once your hands are parallel with your shoulders, pause 
-then lower the weights down so that they are resting on the front of your thighs  like you did in the starting position 
-repeat

Delt Raise

Recommended time: 40 sec

Modifications: can use a band, can alternate 

Form:
-start in a seated position.
-core engaged, chest tall, shoulders retracted, feet firmly planted on the ground 
-can leave forward slightly 
-keeping core engaged and torso still, begin to lift your arms
-maintain a slight bend in your elbows and keep your wrists pointing to the ground 
-lift your weights shoulder level, pause, and lower slow and controlled

Front Raise (standing or seated)

Recommended time: 40 sec

Modifications: remove the push and perform shoulder press 

Equipment Substitution: bands, kettlebells, barbell 

Form:
-start in a standing position, feet firmly planted hip width distance apart, core engaged
- press your arms with a dumbbell or weight in each hand overhead
- do not lock out your elbows, keep a slight bend in them, keep your wrists in line with your shoulders
- Lower the weights down to your shoulders, elbows forward of your body
- while you’re lowering slightly dip your torso (think hinge) by bending your knees 
-as you go to press the dumbbells back up overhead, press through your knees and hips to neutral position
-do not lock out your knees

Push Press

Triset 5

Recommended time: 40 sec
Recommended weight: light to medium 

Modifications: standing overhead Extensions

Substitutions: Tricep kickbacks, skull crusher, Tricep pull downs  

Form:
-start standing or kneeling position and keep your chest tall and torso still 
-lift both weights or a single weight overhead, keeping your shoulders engaged and a slight bend to your elbows 
-do not lock out or hyper extend your elbows when they are overhead 
-lower the weight all the way down behind tour head 
-keep your bent elbow in line with your shoulder joint
-don’t let your elbow fall outward 
-press the weight back up overhead 
-repeat

Kneeling Overhead Tricep Extension

Recommended time: 40 seconds

1 rep= 1 hammer grip (wrists face to your body) + 1 supine grip (wrists face the ceiling).

Recommended reps: 5-8

Form:
-start standing with your chest tall and ribs stacked over pelvis 
-hinge over at the hips (appropriately engage your core here to manage pressure)
-engage your triceps to extend the dumbbells back. At the top of the rep squeeze your triceps
-come back to starting, turn your wrists so that they face the ceiling 
-kickback the dumbbells
-no swinging your arms, slow and controlled.

Alternating Grip Tricep Kickback

Recommended time: 40 sec
Pause= 1-2 seconds 

Modifications: can perform these standing on the back of a chair, seated bench, sofa, bed frame 

Substitutions: laying on the ground dumbbell skull crushers 

Form:
-start with core engaged and on your knees, place your hands on a bar or stable surface 
- With your elbows in, bend your elbows and duck your head under the bar
- Once your head is under the bar, push your body back to the starting the position by straightening your elbows

Bodyweight leaning skull crushers (bar)

Triset 6

Recommended time: 40 seconds 
Recommended weight: medium to heavy 

Equipment Substitution: barbell, kettlebell, band 

Modifications: can perform one arm at a time, can place knee or hand in a bench, can place chest on a incline bench 

Form:
- Start in a standing position, feet firmly planted on the ground and chest tall
- Hinge forward at the hips by shifting your glutes back until your chest is at a 45 degree angle 
- with your weights in hand, wrists facing the back wall, pull your elbows to the ceiling and as wide as range of motion allows 
- appropriately Brace core to manage pressure while in the hinge position and engage your lats AS you row and squeeze your shoulders together as you pull 
-lift the weights to armpit level and then lower maintain core control

Bent Over Wide Arm Row

Recommended time: 40 seconds 
Recommended weight: medium to heavy 

Equipment Substitution: kettlebell, band 

Modifications: can perform one arm at a time, can place knee or hand in a bench, can place chest on a incline bench 

Form:
- Start in a standing position, feet firmly planted on the ground and chest tall
- Hinge forward at the hips by shifting your glutes back until your chest is at a 45 degree angle 
- with your weights in hand, wrists facing the back wall, pull your elbows to the ceiling 
-as you pull your weights to your chest turn your wrists to a hammer grip so that your wrists face each other 
- appropriately Brace core to manage pressure while in the hinge position and engage your lats AS you row and squeeze your shoulders together as you pull 
-lift the weights to armpit level and then lower and untwist your grin

Bent Over Corkscrew Row

Recommended time: 40 sec
Recommended weight: light to medium

Equipment Substitution: kettlebell, band 

Modifications: can use a bench to support chest

Form:
- Start in a standing position, feet firmly planted on the ground and chest tall
- Hinge forward at the hips by shifting your glutes back until your chest is at a 45 degree angle 
- with your weights in hand, wrists facing each other and weights pressed against each other, pull your weights apart keeping a slight bend to your elbows 
-the goal is to pull until the weights are parallel with your shoulders
-at the top of your range of motion pause for 1-2 seconds
-appropriately engage core during the fly motion and while in hinge position to manage any pressure you may have
-maintain control as you lower to starting

Reverse Fly

Triset 7

You will only need yourself and a light weight

Recommended time: 40 sec
Recommended weight: none 

Modifications: place hands on a bench 

Form:
- Start in a bear plank position, hands underneath shoulders, knees underneath hips, 
-toes firmly planted on the ground, core appropriately engaged to manage pressure hips square, and back is not arched/sagging or rounded/poked
-keep your torso still as you bend your knees to gently tap the ground 
-lift and repeat

Bear Plank Knee Taps

Recommended time: 40 sec
Recommended weight: none 

Modifications: place hands on a bench 

Form:
- Start in a bear plank position, hands underneath shoulders, knees underneath hips, 
-toes firmly planted on the ground, core appropriately engaged to manage pressure hips square, and back is not arched/sagging or rounded/poked
-keep your torso still as you lift one hand to touch your opposite shoulder 
-lower and repeat on the other side

Bear Plank Shoulder Tap

Recommended time: 40 sec
Recommended weight: light 

Modifications: place hands on a bench, remove the weight and teach your hand across your body as far as you can 

Form:
- Start in a bear plank position, hands underneath shoulders, knees underneath hips, 
-toes firmly planted on the ground, core appropriately engaged to manage pressure hips square, and back is not arched/sagging or rounded/poked
-keep your torso still as you lift one hand with your weight and reach ut across your chest to the outside of your planted hand.
-repeat on the other side

Bear Plank Reach Through

Triset 8

You will need yourself and an optional band for this Triset

Recommended time: 40 seconds
Recommended weight: none 

Form
- Lying face down on the ground, arms and legs extended
- engage your glutes and back to raise your chest, hips, and one arm and one of your legs off the ground 
- lift up your chest and your thighs, get as much of your body off the ground as you can 
-lower
-repeat

Superman’s

Recommended time: 40 seconds
Recommended weight: light (or Bodyweight)

Equipment Substitution: can use band or light weight or body weight 

Form
- Lying face down on the ground, arms and legs extended
- engage your glutes and back to raise both your chest,arms and your legs off the ground 
- lift up your chest and your thighs, get as much of your body off the ground as you can 
- from here, pull your band by pulling your elbows down by your side 
-release
-repeat

Superman Row

Recommended time: 40 seconds
Recommended weight:  none 

Modifications: cobra position 

Form
- Lying face down on the ground, arms and legs extended
- engage your glutes and back to raise both your chest,arms and your legs off the ground 
- lift up your chest and your thighs, get as much of your body off the ground as you can 
-maintain this position for the recommended time

ISO Superman

Triset 9

Recommended time: 30-45 seconds

Modifications: alternate legs, limit range of motion

Substitutions; lay flat on your back and perform leg lifts 

Form:
-start laying on your back, place your forearms on the ground and lift your chest off the ground 
-engage your core appropriately  to manage pressure 
-engage your quads to lift your legs off the ground 
-keep your legs straight and together 
-as your legs are lifting, press through your forearms to further lift your UpperBody off the ground 
-crunch your upper and lower body as far as you can
-lower slow and controlled

V-Ups

Recommended time: 30-45 seconds

Modifications: alternate legs, limit range of motion

Substitutions; lay flat on your back and perform deadbugs 

Form:
-start laying on your back, place your forearms on the ground and lift your chest off the ground 
-appropriately engage your core to manage pressure
-engage your quads to lift your lower body off the ground keeping your knees bent in a tucked position 
-keep your legs bent  and together 
-as your legs are lifting, press through your forearms onto your hands to further lift your UpperBody off the ground 
-crunch your upper and lower body as far as you can
-lower slow and controlled

Tuck-Ups

Recommended time: 30-45 seconds

Modifications: place feet on the ground 

Substitutions; lay flat on your back and perform full range of motion deadbugs

Form:
-start laying flat on the ground on your back and lift your chest off the ground
-appropriately engage your core to manage pressure
-lift your legs to 90 degrees in the air 
-keep your legs bet and squeezing your knees together 
-maintain your legs and our UpperBody off the ground 
-perform pulsing crunches by squeezing your core together as you press down with your hands

Deadbug Flutter

Triset 10

W9/D4 Bridge: Full Body

This workout feels humongous!!! Super high volume. It might be just me though 😂 if I push the weight in back squats and sumos, I don't much left in the tank for the single leg high volume stuff, WOOF!

Miranda

Taylor

I so wish I had more time for this one today… I’ll be coming back to it!

Wrapped| Week 4 Day 5| Lowerbody

I took my time and did all of it. I enjoyed the stretches, mobility core and also running at the beginning.

Dominique

Wrapped| Week 4 Day 3| Deep Core + Mobility

Will definitely go heavier on the finisher next time. Still felt it though 🙌🏻

The workout is bomb, but let’s be real…. that thoracic stretch is always clutch!

Wrapped| Week 4 Day 4| Upperbody

Rose

Wrapped| Week 4 Day 2| Upper Body

Woo always get nervous about leg workouts!! But love getting them done!

Andrea

I know my quads hate to see this workout coming

Rachel T

Wrapped| Week 4 Day 1| Lower Body

Those drop set Bulgarians got the glutes burning! Loved it!

I loved this. I didn’t get to finish due to some hip discomfort but overall it was a challenging workout!

Jaime

Those depth drops are harder than they look. And the med ball twists are harder too only because you’re trying to keep your balance at the same time. I really enjoyed the mobility at the end. One side was definitely tighter than the other. Killer workout. - I’ll be doing this one again!

Chelsi

Wrapped| Week 3 Day 5| Lowerbody

Love the incremental pause lifts! Very effective!

Wrapped| Week 3 Day 4| Upperbody

I enjoyed it and did all of it through even the optionals this time. I find it very helpful and informative.

This is always a welcome stretching session each week!

Wrapped| Week 3 Day 3| Deep Core + Mobility

I enjoyed it and I did felt my body fighting against it especially the shoulder press trying not to arch my back.

Christy

Hannah’s alter ego should be Hanz and Franz because she’s here to pump 👏 you up!

Wrapped| Week 3 Day 2| Upper Body

I enjoyed it and it got easier but I still do feel it.

Zarah

Wrapped| Week 3 Day 1| Lower Body

Whew! Loved the last set with the bridges and copenhagens!! 
I was/am in a funk today and was hoping this would help and it did! Not as much as I wanted but now I’m too tired to be ambiently annoyed so calling it a win 🏆

Morgan

I enjoyed it and finished after midnight! My legs definitely are on fire 🔥

I’m love a good lift! Jello legs are the best!

Stephanie

Wrapped| Week 2 Day 5| Lowerbody

Kelsey

I enjoyed it and I did felt my arms burned in the end. I am glad I had it saved in my favorites to be able to complete it.

Wrapped| Week 2 Day 4| Upperbody

Mindset 3: Motivation

Completed yesterday but forgot to finish in app. Did stairs rather than run and was short on time so had to rush a bit but still enjoyed it!

This workout included such beautiful ranges of motion! Really felt like self care 💕

Sally

Just focused on the hip mobility. It’s 🔥

Michelle 

Wrapped| Week 2 Day 3| Deep Core + Mobility

I think I’ve been converted to liking running??? I did the sprints and then just kept going? Never saw myself as a runner but I’m here for it honestly 🏃🏻‍♀️💨

I got it done and really enjoyed it! Upper body soar and tired.

Wrapped| Week 2 Day 2| Upper Body

Increased weights, feeling sluggish after the holiday so this felt good to be intentional about. Did both the knee CARs and 90/90 swivels bc I’m not quite sure I’m doing the CARs right 😅

Thank you Hannah for this post turkey day sweat! (Yes I know I’m behind on days 🙃)

Fabulous!!  Had to modify the curtsy lunges by decreasing the height and body weight, same
With the step ups. There darn joust won’t cooperate.  But amazing workout. Lifted heavier and added a set.  ❤️❤️❤️

Wrapped| Week 2 Day 1| Lower Body

Lisa

Brittany Carteaux

Wrapped| Week 1 Day 5| Lowerbody

I enjoyed it and learned some new things and my arms did burned in the end.

Loved it!!  Upper body will be sore today 🥰🥰

Wrapped| Week 1 Day 4| Upperbody

I loved this! The pvc pipe mobility definitely was surprising how well I felt things given a little extra feedback! Excited to continue to grow

Erin

Love really
Focused mobility, breath and core work! I definitely need to more of this!!

Brook

Wrapped| Week 1 Day 3| Deep Core + Mobility

Very impressed with myself on those sprints!! Wasn’t sure I still had the 10mph sprints in me post vacay but I did!! Also really needed that thoracic mobility at the end after some 10hour flights. Feeing much more limber but expecting to be sore tomorrow 🤪

The timer on the AMRAP - I wish there was a way to hear the minute cues on the timer

Noelle

Wrapped| Week 1 Day 2| Upper Body

Jaci Jo Krogman

This felt so good! Just got back from a 3 week vacation and came back with a cold but really wanted to get back in the gym and back on routine so I told myself I’d try, took it easy and felt so good!! Definitely could go heavier but didn’t wanna push too hard first day back

NEW! Wrapped| Week 1 Day 1| Lower Body

Increased hip thrust from 240 to 275! And got 25 push-ups (on toes) in 45 seconds - up from 20. 💪🏻

Janessa Orwig

Max Testing Week: Hip Thrust + Push-up

I enjoyed the test and gotten more gain definitely in both since last time.

I don’t have leg press at home so tested with suitcase deadlifts and that increased from 155 to 165.

And for pull-ups. I have not yet conquered a full unassisted pull-up but when I first tested 12 weeks ago I could barely hold my chin above the bar for 3 seconds. Today I held it for a full 10 seconds and felt super strong right up to the end! HUGE progress!

Leg Press stayed at 425 but I wasn’t struggling as much as I was at the start. That equals a win!

Chin ups: 3 full pretty ones and 2 eccentric. 
Thats a slight increase of 200% 😎

Max Testing Week: Chin Up + Leg Press

A great refresher videos before doing them.

Traditional Deadlift: 170 lbs - 14% increase 

Bench Press: 160 lbs. - 7% increase

Max Testing Week: Bench Press + Deadlift

I enjoyed being challenged in the end. I really pushed myself through.

I’m always amazed when I do these! I know I’ve put on muscle and feel stronger but testing it is so eye opening to how much my body has changed in 12 weeks. 

Squat increased from 170 to 190.
Military press increased from 80 to 100.

Max Squat: 165 lbs. - 10% increase 
Max Military Press: 65 lbs. - 8.33% increase

LETS. GOOOOOO!!

Max Testing Week: Squat + Overhead Military Press

11/10/25: Single Arm Row- 50 lbs 11% increase from the start

I did good for getting back into it after being off and on sick last month.

W9/D4 Bridge: Full Body

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