Name: Playbook - Hannah Bower - Week 2 Day 2: Chest and Tricep
Uploaded: 2023-12-12T00:44:19.208Z
Duration: 45 min
Description: Week 2 Day 2: Chest and Tricep

Lauren

Teresa

I was cocky starting off with some heavier weights...quickly had to switch out, bc this workout is tougher than first glance would lead a person to believe.

Elizabeth

Had to skip conditioning because my wrist (prior injury) couldn’t handle the pressure… gunna run instead

Sarah Heard

Yubani

Really good chest and tricep workout!! Conditioning kicked my butt!

Emily

Taylor Agee

This one was incredibly hard for me. Especially the conditioning at the end - definitely had to modify from squats/push up/burpee to just squats to modified push up, but I got it done!

Adrianna

Arms were jell-o and the cardio had me 😰

Casey

Couldn’t do the conditioning so did count down ab circuit with  jump rope for getting heart rate up

Shanna

Lindsey

The conditioning was TOUGH! But a good tough, and I really felt the crab dips!

🔥🔥🔥 literal tear right now!! Not cause of how it was, but because I completed the conditioning. Cannot explain what that does for me 😭🥰 love the chest focused exercises as well

Jessica

The get stronger programs are by far my fav!!!!! Today I upped my weight and let me tell you that those last 3 reps of every set were HARD! But I've learned from Hannah that that's were we grow!!!
💪💪💪

Cynthia Contreras

The strength training part was amazing!! For the conditioning, I got to 7 and my tank was empty. Like I couldn't do one more jump. That felt so good!!! ❤️👊💪🔥🦵🍑🫶

Lindsay

Couldn’t quite finish the conditioning… probably did too much cardio on treadmill beforehand and my body & mind told me to tap out after 1 set of 10 🥵🥲. I will come back and conquer this workout!!

Kayla Stock

Awesome chest workout! Conditioning was challenging but definitely made me feel strong!

Brittney Howell

Nicole Loewen

Great workout, the conditioning nearly killed me!

Dolha Carmen

Katie

Delaney

Anonymous

Saraï

Only had time for a little strength today! Going to try to get that ladder in later today hopefully!!! Arms are burning for sure though

Yeah no I can’t do anything close to a real push-up after heavy skull crushers and extensions 🥲 also why does it feel like I just ran 5 miles 😅 sweaty but happy

Samantha

Whoo that ladder was 🔥 was so close to calling it at rung 6.... then I heard Hannah cheering me on to push through 😂

Caitlin

I love a good arm day! That conditioning ladder really was some type A fun, loved it!

Ashley Powell

Nicole

Margaret 

I am so freaking proud of myself!!!!!! I didn't think I would be able to make it through the conditioning but I freaking did it!!! I just kept telling myself just see what your mind and body are capable of!!! And I was able to finish it!!!! This was a fantastic workout! I am dripping sweat!!!!!!!

Hannah

Shawnia

Hollyn

Oh my goodness that conditioning section! I shocked myself with how positive thinking could help. I did all the rounds with full burpees - didn’t drop down to my knees 🙌🏻 I feel super strong after this workout

Taylor

Keri

Dying, that's all I have to say. The conditioning is insane

Hana

That ladder workout is no joke! Sweating so good! 😆😆

Nikki Ouk

Rachel S.

That last part of conditioning was killer! I’m panting like a dog on a hot day! Great workout, I’ll definitely feel this one for the next few days

Janine Ducharme

I wish there were more exercises.. loved the finisher though

Bristol

Amazing as always! Feeling a burn in all the right places

Cassandra

Wow! I didn’t know if I would be able to finish the conditioning, but I did!!! 😃

Victoria Leon

Conditioning caught me, whew! Triceps felt it today! 💪

Marie

Loved the conditioning in this workout. I alternated between burpees with regular push-ups and on my knees and it was still killer. I also have to say I am so proud that my 10lbs dumbbells that use to be considered my heavy weight is now my medium. And I was able to do chest press with 20lbs dumbbells which was a huge shock to me. I love these programs! ☺️

Rachael

That condition was insane!! I was only able to do 1 round and I was dying!! 😵😵

Last week we worked our back and biceps, this week we are working our chest and triceps.

This warmup has mobility and corrective exercises in it to not only get your body ready to work, but to also address common postural and body imbalances.

Form:
-Start in a lunge position 
-Engage your core 
-Scoop your hips forward (squeeze your butt and think about rolling your hips toward your belly bottom).
-Holding the pelvic tilt reach your opposite arm overhead as you lunge down.
-should feel a stretch in your obliques, hip flexors, and quad.

Posterior Pelvic Tilt Lunge + Reach

Form:
-Get on your hands and knees
-Back flat and engage your core
-Lift one leg at a 90 degree angle and perform as wide as a circle as you can
-Don’t tilt your body

Kneeling CARS

Form:
-Bring one knee up to a 90 degree angle (can use your hands).
-Turn it out to the side to 90 degrees
-Reverse the order
-Make the movement as big as you can

Standing CARS

Form:
-Standing with your back against a wall place your elbows at a goal post position.
-Raise your hands above your head WHILE keeping your back, shoulders, and elbows touching the wall

Serratus Wall Reaches

Form:
-Place your elbows against the wall 
-Retract and protract your shoulders 
-Slide your arms up the wall

Protraction/Retraction Scapula Slides

Week 2 Warmup

The goal with this superset is to challenge yourself with the weights you choose. Remember we are working strength so don't be afraid to push the envelope.

Recommended reps: 10-12

Recommended weight: heavy

If you are using light weight: add 10 reps, add a band

If you are using a barbell: 8-10 reps

Form:
- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest
-Elbows at a 45 degree angle

Chest Press

Recommended reps: 8-10

Recommended weight: light to medium

Form: 
- Arms extended above shoulders a dumbbell in each hand or a single weight in both hands
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps
-Keep upper arm completely straigh

Skull Crushers

Chest Press Superset Skull Crushers

Recommended reps: 10-12

Recommended weight: light to medium

If you are using light weights: add a band around your shoulders, add 10 reps, add tempo

Form:
- On a flat bench or the ground with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Chest Fly

Recommended reps: 10-12

Recommended weight: medium

If you are using light weights: add 10 reps

Form:
-Engage your core
- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Chest Fly Superset Overhead Tricep Extension

This superset will require more stability in your shoulders and thoracic mobility.

The further the plate or dumbbell is away from your body the harder it is. In order to keep hold of the weight you must squeeze your palms together. 

Recommended reps: 10-12

Recommended weight: medium

If you are using light weight: add 10 reps

Form:
- Hold a plate or dumbbell (the handle part) between your palms
-Hold in the middle of your abdomen ( above your belly button but bellow your sternum).
- Press the plate away from your body

Plate Press

Add a weight for additional challenge.

Form:
-Sit on your butt and place your hands by your hips with your feet flat on the ground
- Raise your hips off the ground 
- Using your triceps, bend at your elbows until your glutes lightly touch the ground.
- Press back up to starting.

Crab Dips

Plate Press Superset Crab Dips

Week 2 Day 2: Chest and Tricep

Chalandra Butterfly

Re starting this challenge... I don't remember how many I got last time but today I'm starting off with 13

Kelsey

Week 1 Day 0: Welcome!

I pushed myself so hard last week even after being exhausted that i overtired my back muscles not letting me move!! So learning this now to stop n just was so much goal driven that took 3-4 days off the gym to give myself a second chance n not being hard on myself

Gurpreet

Loved these practical, simple tips even as someone who has been exercising for years.

Kimberly

Goal - Instead of staying up late watching TV after my kids go to bed , I’ll go to bed earlier so I can get up at a decent time
to make it to the gym

Anna

Mindset 1: Getting Started

Beatrice

Kevyn

Jillian

Week 1 Day 1: Legs

Kiki

Sometimes you need a good humbling laugh in the gym. The Posterior Plank Pulses definitely were not accomplished today. Will be something I can work towards

Morgan

Week 1 Day 2: Back and Biceps

Had to modify a few exercises due to knee issues, but overall loved the circuits

Another awesome and enjoyable workout!! Starting to feel strong again

Week 1 Day 3: Shoulders, Glutes, and Core

Oh man. Short and sweet!! Loved this workout!!

Amanda

Week 1 Day 4: Full Body

I did this for a Saturday workout after week 2!!! I feel unstoppable!!!

2 miles today while on vacation... so proud of myself. 
This program is the best

Week 1 Optional Cardio Workouts

Practical, sustainable, and enjoyable ❤️ and ditch the perfection 🥹 my heart needed this. Thank you for helping me to reset my mindset!

So sweet and fun to get to know you guys more. Appreciate you keeping it authentic and realistic :)

Alexandra

That was such a great message!! I absolutely loved it! I’m excited about getting to listen to these.

Cassy

Mindset 2: Consistency

Michelle

Grace

I was in such a funk with my workouts.. so glad I gave this a try! Bringing me back to love working out.. teaching me to workout to get stronger not focus on killing myself to burn as many calories as possible!

Marnie

Week 2 Day 1: Legs

Carina

I'm so happy with this program!!! Seeing small victories !!

Week 2 Day 3: Shoulders, Glutes, Core

This is literally my all time favorite workout to sprinkle in every week or two!

Great workout to do anywhere! Perfect for when traveling!

Week 2 Day 4: Full Body

I did one of your hiit workouts and that was amazing!!! 🔥❤️

Ludim

Went for a 2 mi run followed by some outdoor mobility work today. The daybwas beautiful and the work felt good!!!!

Week 2 Optional Cardio

I’m so glad for these chats! When I need them they are here for me. I’ve had a rough week, super sick with body aches and fever so a workout didn’t happen. Even though I’ve only been maintaining one workout a week, I knew breaking my streak on the calendar would be hard to get back from. So a talk about motivation to keep me consistent!

Cristine

I love these little nuggets of mental health goodness ❤️ today was a day that I was lacking motivation and needed to hear the word “discipline”. Thank you both!

Mindset 3: Motivation

I wish there could be more visual instruction or directions for using more standard dumbbells that are rounder or bulkier to hold. I don’t always know how to hold them for certain exercise like the good mornings

Liana B

Love the strength I’ve gained and how noticeable it is after just 2 weeks…. Kinda crazy … still not a fan of conditioning 😅 much more into strength training

Week 3 Day 1: Legs

Skipped the conditioning (motivation was lacking) but my arms felt the burn heavy 👏🏼

Mackenzie

Week 3 Day 2: Back and Biceps

Burn city but I love pushing myself passed what I thought I was capable of

Such a good workout! One of my favorites!

Mariah

Week 3 Day 3: Shoulders, Glutes, and Core

Back after taking 5 days off from a very bad cold! Gave myself grace and only finished 1 round, still not 100% back to feeling better so I figured I needed to ease into it.

Mindy

Had to take 2 weeks off due to me and my kids being sick, so I only did 2 rounds again, but still got a good workout in! My 6 month old also helped by making me hold her during the “non weighted”movements lol

Christine

Week 3 Day 4: Full Body

Love the optional cardio days that give me a little bit of freedom but still maintain structure👏

Did it yesterday. 5 miles of hiking 4000 foot elevation gain. It was a spontaneous hike, and should have said no to it after our leg day. This mama is tired!

Did a mix of walking, running, and sprinting since I haven't been feeling it lately. Sweating bullets!

Week 3 Optional Cardio

This one hit different this time around. My first go through this program felt like a breeze. Life has changed in so much ways that this time through feels and looks so different BUT everything rang just as true as it did the first time I heard it. Last year I was guilty of giving myself too much grace I think. This year I'm definitely having a better balance of discipline (and honesty). Thank you Hannah and Michal

Love this journey we are all on together. I think I go through aspects where I give myself too much Grace or I have too much discipline. I fall into patters that are extreme on both ends of the spectrum and I think that is just the rollercoaster of this journey plus added postpartum.

Grace and discipline are definitely hard to balance. Thank you both for sharing your thoughts.

Patty Southcott

Mindset 4: Discipline and Grace

It was SO good.. I seriously feel amazing with these workouts consistently

Karly

Week 4 Day 1: Legs

Wish i would have had heavier weight but I added reps because I used what was available! Good workout and quick which was helpful

Sheeeeesh 😤😮‍💨 chest and tris are dense after that life

Allie

Week 4 Day 2: Chest and Tricep

I’ll be honest .. That one was really humbling

Kara

Week 4 Day 3: Shoulders, Glutes, Core

Got 5 rounds ! And I didn't modify anything but the push up to superman!

My favorite workout I come back to at least every other week!

Week 4 Day 4: Full Body

I did leg day conditioning and recovery yoga for my cardio today. I LOVE this day so much because it lets me knock out any of the conditioning that I either didn’t have time for or physically could not complete that day.

Skipped to do 30 min peloton today and will do full body tomorrow

Got a 4 mile hike/run in ... the weather wad gorgeous!

Week 4 Optional Cardio

Exactly what I needed to hear again this week! Thank you wonderful ladies

I’m so happy you guys shared this. Ever since having a baby, I have been obsessed with the scale and getting my body back. Within a couple months (and after sweating off many many pounds of water weight) I was back to my before pregnancy weight. But then after having to stop breastfeeding early for many very unfortunate reasons, I gained 6 pounds I can’t shake. It has been hard for me since no girls I know weigh as much as me. BUT right now I am the healthiest and most in shape I have been for years (probably since running high school track with Michal 10 years ago). Plus I’ve always just been pretty muscular. And if I am all those things now, but I weigh more, then I don’t need the cherry on top! I never liked 🍒 anyway 😜

Celine

I needed to hear this today. Thank you guys!

Mindset 5: Why the scale shouldn’t be your only goal.

Never expected the tri-set to be as challenging as it was 😂😂 I’m shaking 🫨

Week 2 Day 2: Chest and Tricep

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