Name: Playbook - Hannah Bower - Week 4 Day 2: Chest and Tricep
Uploaded: 2023-12-12T00:44:19.849Z
Duration: 50 min
Description: Week 4 Day 2: Chest and Tricep

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

Mariah

Casey

Breah

Hannah is making me think I like upper body workouts now 😅 Love this one!

Finished the entire conditioning circuit today and man it felt good! Tired… but good!

Kayla Stock

I love your workouts🙌🏻🙌🏻🙌🏻

Ana Grace

This was easier than the first time! Love the ladder at the end!

Katie

Emily Pokrywka

Cut out the burpees with my pelvic floor! But it was good one otherwise

Delaney

That conditioning though! Tried to take less breaks/breathers than last time. Heart rate is definitely spiked!

Celine

Top 5 favorite workouts right now! Plate presses make me happy

Ashley Powell

I was short on time so I only did three sets and did an active rest. Still a great workout!

Mariana

The conditioning was tough only made it to round 4. I'll fill the gas tank next time! 🥵💧

Ludim

Wow. The ladder is life ending! Let’s go

Aria

That conditioning burnout is so hard but so rewarding once it’s done!!

Nicole

That conditioning..🥵 But now I know I can do box jumps! 💪

Nicole Loewen

Only had enough time to do the strength portion but I definitely challenged myself. I plan to do the conditioning part later tonight!

Keri

I feel like a strong, bada** woman when I do that ladder conditioning. My chest was definitely worn out by the time I got to it but I pushed myself to do full push-ups the whole way through rather than drop to my knees. I surprised myself by making it all the way through!! Also, I started out this morning not want information to workout but, like in your mindset Monday video, I gave myself 5 minutes - and look at me now - I did the whole workouts!

Taylor

Conditioning was insane! I wanted to focus on form so didn't have any weights on squats. Can't do a full pushup yet, so on my knees. And it was a killer! Loved how hard it was.

Sumaiya

Hannah Campbell

I love how short and spicy that was! Feeling the burn in my triceps and anterior delts!
Thanks Hannah!

Janine Ducharme

Wooo the conditioning was tough! I almost gave up after a couple rounds but went through the whole ladder and feel so accomplished now

Andree

Third time doing this conditioning and I always feel like I may not be able to complete it. But! Each time I remind myself I can and I do!! 💪🏼

Victoria Leon

This one was killer 🔥🔥🔥 I love ladders like that

Cassandra

💛 missed a good upper body day! Is there any stretches you recommend for sore elbows 🤔? Thank you!!

Caitlin

That conditioning 🥵 I was dripping sweat!

That ladder condition is killer!!!! 😵😵 I added weights this time and went a little faster 😆 I am dying!! 💀💀Someone send help!! Lol

Nikki Ouk

That conditioning is still HARD!!! But such a great finisher!! 🔥

Holy shizzle that ladder workout at the end KILLED ME 💀

Jackie

Definitely wanted to give up halfway through the ladder today but I took it one rep at a time and kept going. I am loving the challenge of the conditioning rounds.

Sheina

Burner!! Forgot my chest and triceps were burning once I got to conditioning! 🥵🔥💪🏼🦵🏼

LOVE that ladder set. Good for a quick workout if you can’t do the rest

Becky

Sara

Absolutely LOVE this workout! Could tell that my form has significantly improved since last time and was even able to up the weight for most of the workouts 💪🏼

Shae

Amazing, I love how unique the workouts are! The functional warm up everyday is also so beneficial.

Jordann

Sarah

Tessa

So many exercises in a prone/plank position my shoulders and neck are killing me

Jessica Mccauley 

Goal was to finish squat burpee box jumps in 20 min and finished it at 19:05 💪🏼

Rylee

I was a little checked out at the start of this workout. Going through the motions but come to the conditioning set I had a whole shift in mindset and the sweat started coming

Kassandra Soto

Finally got the hang of the plate press! Getting stronger for sure haha

Courtney

Your form is so helpful to watch. 🙏💜

Corie

Chelsea

I remembered what you and Michel said - even if you don’t feel like it, give yourself 5 minutes and see how it feels. That felt great. I’m surprised that I still had the strength to lift as much and actually more. Even on the conditioning part, I only took one break this time!! Thank you Hannah. I’m loving this program and support group.

Im back post covid! Still a bit weak, but went for a run already and felt really good, Im slower than usual, but happy to be back. Im resuming where I left and I will slowly try to finish the program.

Monique

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 4 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: 10-12

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: 12-15

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 4 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

Cynthia Contreras

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

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

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

Eugenia

Week 1 Day 2: Back and Biceps

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

Jessica

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!

Elizabeth

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 4 Day 2: Chest and Tricep

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