Name: Playbook - Hannah Bower - Week 3 Day 2: Back and Biceps
Uploaded: 2023-12-12T00:44:19.698Z
Duration: 45 min
Description: Week 3 Day 2: Back and Biceps

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

Elizabeth

Mackenzie

Can’t do the corkscrews because of an old gymnastics injury (shoulder out of socket), but I modified to just a side plank with a knee drive. Doesn’t hit the same. Any recommendations?

Jenna

Mariah

I wanted to puke and die this whole workout. The last 4 rnds were a bit much for me after all that.

Love back focus days.
How can I improve on the posterior planks? I can’t get my butt off the ground.
And, what’s an alternative for the delt flies? I can’t be bent over like that 😕

Jessica

I wet heavier today but some exercises were more challenging. To be expected right?? Still improving!!! 🫶💪🔥❤️

Lindsay

Lacking the discipline today but got 3/4 of the workout in giving my all, slacked on the other 1/4 🥲🫶🏻

Kayla Stock

Only did three rounds at the end. Started to feel sick

Delaney

Struggled to show up today.... this made me very grateful that I did 🙏 was challenging adding that extra round

Caitlin

Much needed! Only completed 2 rounds conditioning. Mommy was needed!

Ludim

Feeling stronger overall! Tired today from my hike and scrambling in Saturday so I couldn't lift heavier, but it felt so good to up the reps with a lower weight and get the blood flowing!

Ashley Powell

This guide (among all of yours ) is incredible! I’m already feeling so capable and strong everywhere. The conditioning has helped my body weight fitness so much. I can finally do one real push-up!!! You’re amazing !!  Thank you!!

Leanna

Got through all of the strength portion and decided to swap out conditioning for a hike ❤️‍🔥❤️‍🔥❤️‍🔥

Cynthia Contreras

Phew! I’m dead! I only did 3 rounds of the conditioning cause I was dead.

Taylor

This definitely was more a mental challenge (although it was just as physically hard)! But I did it. Thank you Hannah! This was a great one.

Keri

Wow that was killer!!! My shoulders and lats are dead but I did all the exercises and upped my weight!

Janine Ducharme

Took a week off unexpectedly. This was a good workout to return to. 🥳🔥

Brittani

The conditioning on this one kills me. I try to stay positive but I don’t love all those plank moves. Got through it though

Andree

Good workout! Those knee drive corkscrews are so hard! Any tips on how to modify or work up to them? I can't get stable enough and have back pain doing them 😩

Big fan of this one!! Felt fulfilling when many upper body days do not 😬

Rachel

Ahh I’m dying!! 💀💀 I thought I wasn’t gonna make it to the 4th round but I told myself you can do it!! And I was able to do a few rounds of the posterior plank off the ground! 🤗🤗

Nikki Ouk

Nicole

Didn’t think I could get through four conditioning rounds but I did it anyway! Feeling stronger than day 1!

Sheina

Still have a hard time with the ab corkscrew move, but working on it!

I like that it's the same exercises but just increasing reps. Easy to follow and execute and less time staring at the app

More realistically a 1.25 hr workout with the rests 😅

Brenna

Such an amazing back and bicep workout. Had to modify but got through 3 rounds of the conditioning too! 💪🏼

Shae

Perfect Christmas Eve workout 🏋️‍♀️ 🧑‍🎄

Tessa

Could only do 3 rounds because of time but it’s better than nothing. My arms feel so good after time two of this workout!

Rylee

Not afraid of arm and back day because of workouts like this:)

Madison

Loving these workouts. A little different than what I am used to and I am loving the challenge. My 3 yr old even joined in on the fun towards the end. He loves watching the phone and copying Hannah 🧡

Mariana

Love the workouts- have only an hour to workout and sometimes I can’t finish all of the conditioning

Ashley

Got it done at the gym without the conditional circuit and used 27.5lbs db for my single arm row. I am genuinely satisfied with the weights I am using ♥️

Heba

I pushed myself on the weights, but didn’t have enough time to complete the conditioning workout. I still felt like I got a good workout in- thanks!

Patty Southcott

Replaced conditioning with bicycle because of foot! Loved this workout to get me back moving after being down with the foot

Hannah

To say this was challenging is definitely not a lie haha. I’ll be feeling this one tomorrow. 😁 I’m able to notice more control while doing the exercises and am feeling more shoulder girdle stability!

I’m back on the bandwagon! I didn’t have time to do all the rounds plus the conditioning, but I did what I could with the time I had! ♥️♥️

Onalise Hill

Zero motivation today but I pushed through anyway and I’m so glad I did! 🙌🏼🔥🔥

Ashlei

I definitely feel stronger in some areas, but I definitely need to do more work on my core. I’m trying to not get defeated, as I know I have complete control with putting in the work for that. One day at a time. One movement at a time. Discipline definitely helped me get through 5 rounds of conditioning!

Completed as prescribed except for conditioning. Did 10 min of maxclimber xl instead 😅😅

Leona

Felt amazing to do everything today…which means I’ll be very sore tomorrow. 😆

Jeanna

Maria

So good, I love how I can feel myself getting stronger as the movements feel easier than week 1! Thank you Hannah!

Jess

Thanks Hannah and Michal, really enjoyed spending the morning with you guys, ready for my day now 🥰

Chris Hanretty

Kinda pulled something in the bent over flys...  stretching now and hopefully it'll feel better tomorrow. Loved the bicep burn!

Becky

Alexis Chance

Whose ready for a good old fashion back and bicep day?! Remember movements may stay the same, but pay attention to sets and reps!

Things are going to get a littler harder today!

Each day you will do a warmup that is filled with corrective exercises, mobility, and will get your full body prepared to put some work in!

1 rep= 1 pull + 1 shoulder roll

Form:
- With or without a band engage your core
- Pull the band or focus on abducting your arms to the side while engage your scapula
- From there with as wide as grip as feels safe and comfortable roll your shoulders back so that your arms perform a half circle
- Repeat

Rear Delt Pulls + Shoulder Rolls

10 per side

Form:
- Start in a child's pose position; knees and forearms on the ground, hips seated back and low onto your calves.
- Press one elbow and forearm into the ground
- Drive your other elbow back above your head opening your thoracic spine
- Try and open your chest as much as you safely and comfortably can

Preacher Tilts

Form:
- Sit on your butt
- Take your front leg and put it at a 90 degree * or as safely close to 90 as you can go* in front of you
- Take your back leg and put it at a 90 degree* or as safely close to 90 as you can go* behind you
- Roll back a little bit on your butt and switch which sides is in front. You will pick up each knee by rolling your foot flat on the ground and then laying your knee down on the other side to make the 90 degree in the opposite direction
- If you can, see if you can do it without using your hands as assistance

90/90 Swivels

1 rep= right foot, left foot, frog hop

Form: 
- Start in a plank position
- Place one foot by your hand 
- Lower your hips, squeeze your butt, and engage your core
- Feel the hip flexor stretch for 1-3 seconds
- Switch sides
- Then do a fog hop where both feet jump to your hands
- Keep your butt low

Lizard Lunge + Hop

Week 3 Warmup

You will need one heavy, or two medium heavy dumbbells and a chair, bench, or flat surface for this superset.

if you can increase the weight you use lower the reps to 8

Recommended reps: 8-10

Recommended weight: medium-heavy

If you have light weights: add 10 reps or add a band.

Form:
-If you are using one single heavy dumbbell, grip the weight by its sides.
-If you are using two medium dumbbells, grip the weights so that your wrists face each other.
-Pin your elbows to your sides

Narrow Grip Bicep Curl

Recommended reps: 10-12

Recommended weight: medium

If you have light weights: add 10 reps, or add a band

If you have a bar and want a challenge, you can absolutely do pull-ups here!

Form:
-Place your shoulders on a steady surface (chair, bench, sofa)
-Lift your glutes and engage your core so that your body is as parallel with the surface as you can make it.
-Lift the weight overhead
-Lower the weight to your head and flat with the surface
-Use your lats and core to pull the weight back to overhead

Lat Pullover

Narrow Grip Bicep Curls Superset DB Lat Pullovers

We are going to continue to burnout those biceps as well as your back muscles!

1 rep for these is 1 lateral and 1 regular bicep curl. 

Recommended reps: 8-10

Recommended weight: medium to heavy

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

Form:
- Hold the dumbbell with palms facing the the ceiling
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top 
-Then angle the dumbbells 45 degrees outward
-Lower under control  
- Switch directions and repeat

Lateral To Regular Bicep Burls

Recommended reps: 10-12

Recommended weight: heavy

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

Form:
- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Single Arm Row

Lateral To Regular Bicep Curls Superset Single Arm Rows

To finish up the strength portion of todays workout we are going to work eccentric hammer curls ( slow on the way down) and bent over reverse flys. Let's finish our strength work strong!

Recommended reps: 8-10

Recommended weight: medium

If you are using light weight: add 6 more reps, add a band

Form:
-Grip the dumbbells so that your hands face each other
-Curl the dumbbells to your shoulders
-Pause and squeeze
-Lower the dumbbells on a 5 second count. GO SLOW
-Repeat

Eccentric Count Hammer Curls

Recommended Reps: 10-12

Recommended weight: light to medium

If you are using light weight: add 8 reps, pause or pulse at the top of each rep

Form:
- Bend over to 90 degrees focus on rear delts 
-Engage your core
-Neutral spine ( no arching, chin stays still)
- Raise the dumbbells engaging the back of your shoulders

Bent Over Dumbbell Flys

Eccentric Hammer Curls Superset Bent Over Flys

Scapular protraction and retraction is not something that is standard knowledge when you are learning fitness. 

However, this skill/movement is foundation and imperative to proper lifting form!

Tutorial: Scapular Retraction/Protraction

To finish todays workout we are going to do a back and bicep burnout, but really it is also a shoulder and back stability workout.

Your heart rate should stay relatively level throughout, but you should definitely be feeling a burn in your back, core, and delts.

One rep= one plank protraction/retraction and one downward dog protraction/retraction 


Form:
-Engage your core and press into a plank position 
- retract and protract your shoulders 
-press your hips back into a downward dog position 
-Retract and protract your shoulders 
-repeat

Scapular Elbow Pushup To Downward Dog

Add a weight for challenge!

Form:
- Get in a plank position
-Core engaged
-Spine Neutral ( no arching or rounding)
-Keep your booty low 
-Engage your scapula and pull your elbow to your side
-Pause and squeeze
-Lower back down

Alternating Arm Plank Row

10 taps per toe

Form:
-Start in a plank position
-Shift your hips back 
-touch your opposite hand to your opposite foot.
-shift forward back to plank, make sure your hips are low
-repeat on the other side

Plank Toe Touches

10 reps per side 

Form:
-Lay on your side 
-Engage your core
-Lift your hips into a side plank 
-take your top arm and reach it as far as you can below your body
-Untwist back to starting position 
-take your top knee and top elbow and drive them together into a side crunch

Single Arm Cork Screw + Knee Drive

Form:
-Lay on your back with your elbows supporting you
- Engage your core
- Extend your feet out in front of you 
- Lift your hips 
- Pulses your hips up and down

Posterior Plank Pulses

Back and Bicep Conditioning

Week 3 Day 2: Back and Biceps

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

Kevyn

Jillian

Perfect addition to get back into weights while still focusing on my runs!

Abbie

Week 1 Day 1: Legs

Wow I'm trying "getting strong" workouts! 👌🏻🤜🏻🤛🏻 Excellent

Eugenia

Posterior plank pulses were humbling! You were right, they look simple, hahahaha they were not ☠️

Danielle

Posterior planks were hard definitely something to work on.

Sarah

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

Teresa

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!

Week 3 Day 2: Back and Biceps

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