Name: Playbook - Hannah Bower - Week 5 Day 2: Chest and Tricep
Uploaded: 2023-12-12T00:44:19.957Z
Duration: 50 min
Description: Week 5 Day 2: Chest and Tricep

Mariah

Got a little ballsy on the chest press and upped weight on the second two rounds. Couldn’t quite complete all reps at that weight- but felt great going until failure

Allie

Breah

I really didn't feel like doing conditioning today but I knew I had it in me so I pushed through and I'm glad I did! Great workout! 💪💪

Cynthia Contreras

Julia

I LOVE this warm-ups! I have seen a lot of one sided restrictions, comparing to the other, and avoid injuries, thank you, Hannah 👏🏻👏🏻

Ana Grace

Holy smokes!! Harder than what you think! Arms are shaking so good.

Jaclyn

Lots of positive self talk today! Push hard and felt it

Delaney

Enjoyed the 1 1 2 format. Definitely felt I could push out more

Caitlin

Those military push-ups kill me everytime 🥵

Nicole Loewen

Death by arms! Really tried to push myself with the weight today

Celine

Ludim

All I can just say is WOW 🔥🔥🔥
arms are toast! That conditioning was wild

Not a ton of time this morning, definitely didn’t finish more than the stretch or the two first supersets but I did the highest weight I could and it seems like it definitely did something!

Cristine

Arms are feeling good! Boy, those floor to sit ups were no joke!

Keri

I can barely get myself off the floor after that one!

Taylor

Hannah attacks again 🤣. No but honestly this was great my arms were SHAKING by the end of this and I wanted to quit but didn't!! ❤️

Wow, that was so challenging today! I didn’t think I’d be able to do the chest press to sit up, but I did it! Love this program!

Erin Yundt

Only got through two rounds of the conditioning but my arms are noodles and my thighs are extra sore from yesterdays workout 😅 for the conditioning, I would have loved to know in the description how much weight for the dumbbells

Jackie

Chest and triceps are dead! Such a solid workout!

Nicole

Omg that crab swing is sooo hard!!! How do you come up with these workouts lol they hurt sooo good!!! 😆😆

Nikki Ouk

Those military pushups were so hard lol, had to modify my angle to get the reps!

Brenna

This progressive overload is AMAZING! ❤️‍🔥 The military push-ups are absolute death and I couldn’t do more than 3 but we’ll get there

Shae

That ladder conditioning series at the ends was tough but felt so good when I finished that last round. Such an accomplished feeling 😄

Sarah

Kayla

Very heavy on the wrists...i tried some modifications towards the end but still

Leigh-Ann

I was able to do the conditioning part last week and finished the strength part this morning. I am definitely learning how to modify and get any type of movement in during this holiday season. Even though it was spilt, it was such a great workout! Thank you Hannah and Merry Christmas!

Jen B

Ashley

OMG, that first round of 21 killed me, my number went down so fast for the other 6 rounds. Killer ♡

Marie

Vanessa

Such a good one! Also random
Question what was the cleaner you used for your couch? LOL!

Cait

Challenging in the best way! Only made it through 4 rounds of conditioning. Those ladders are killer!

Jenna

My arms are shaking. Wowza. Great tri workout! Last round just did 21 reps and 1 set as time was exhausted at 630a to get kiddos ready for school.

Bridgid

Briana

I didn’t have enough left to do the conditioning circuit. It looked fun- maybe I’ll come back to it later in the week!

Patty Southcott

Maria

Martha Mollett

Mentally challenging. Couldn’t do as many reps/rounds as recommended. But did what I could.

Jurnee

Had to improvise with the limited hotel gym equipment and space

Jai Aja

Not a great workout for me (no fault of yours) I couldn't focus, my phone stopped working in the middle of it so I couldn't read what exercises I was supposed to be doing. But I still moved and challenged my muscles!

Makayla

The strength part went well but I was really wondering during the conditioning of you are secretly evil. How is that rep scheme humanly possible 😭
I somehow managed to complete it but I don’t think I will be using my arms for anything else all weekend now 🤣🤣🤣

Shreya

I had to lower the reps on the flys because I used a way higher weight than last time. I missed lifting heavier so I compromised some and had so much fun!

Gabriela

Setting a goal to hit these conditioning exercises more consistently. They are no joke! I have often been swapping them for stair master, because I can’t seem to get them done at the end of my training. 😥 #lettingfearoffailuretakethelead

Conditioning was too advanced for me. I couldn't keep my core activation. Strength was awesome though

Sydney

This workout was hard. I wanted to quit several times. It took a lot longer than I wanted, my own fault for stalling. Despite feeling sore and a lack of motivation and having to make modifications, I'm glad I finished. Reminding myself that modifications are not failing but doing what I CAN instead of pushing and causing injury.

Katie

Loved how challenging this was! Easy modifications to make the workout challenging without heavier weights.

Melissa

Not my best. think I did too much with too little food today so I was a bit frustrated with myself but pushed through to finish. That pyramid did me in!

Morgan

Only made it back up to 9 on the conditioning. Work really pooped me today. But felt really strong on the press pushing 40s the whole time!!

We are going to give our legs a break from yesterday's leg day with a chest and tricep!

This warmup consist of mobility and strengthening exercises that will get your body ready to move but will also help address common postural imbalances.

Form: 
- In a duck squat position (feet flat, knees pointed outward, booty to heels) shift your weight from side to side.
- If it feels good use your elbows to press your knees further outward to open up your hips.
- Then you'll keep your feet where they are at, lift your butt in the air keeping your back flat to stretch your hamstrings

Duck Rocks + Hamstring Stretch

Form:
- Laying facedown stretch your arms out in front of you
- With your thumbs pointed upward lift your arms as high off the ground as you can
- Swing your arms in a controlled manner to a T-position with your thumb still facing the ceiling.
- Once your arms are at a T-position rotate your arm to protect your shoulder so that your thumb is facing the ground.
-From the T-positon with thumbs down swing your arms to meet  on your lower back. 
-Repeat everything in reverse order
-Then after your Butterfly Y's you do standard supermans
-Lift your chest and legs off the ground at the same time as high as you can
-Squeeze your butt

Butterfly Y’s + Superman’s

Form:
-Laying on your stomach take one leg and swing it backwards over your body so that it rolls to the other side near your glute
- Your hips, chest, and shoulder should come off the ground
-Pause and feel the full body side stretch before rolling to the other side.

Scorpions

Form:
-hands underneath shoulders
-squeeze your butt 
-lift your chest as high as you comfortably and safely can
- keep your shoulders away from your ears

Upward Dog/ Cobra

Form:
- Start feet together and jump to a wide stance
- As you're jumping be prepared to land into a squat position
-Land in your wide foot squat and as you come back up jump to a narrow stance
-Land in a narrow stance squat
-Repeat

Gate Swings

Warmup Week 5

The theme for todays (even this week) is 1-1-2 rep scheme. One full rep will be a rep on your right hand, rep on your left hand, and rep with both hands at the same time. 

You will get 3x the amount of reps within one. 

This rep scheme will have your muscles burning, you may need to go slightly lighter or drop the reps.

1 rep= right arm, left arm, both arms

Recommended reps: 6-8

Recommended weight: medium

If you have light weights: do 10 reps

- Lying on the floor with knees bent 
- Press both arms up to the ceiling
- Lower  one weight to your chest  while the other is still above
- Press back up, and then switch sides
-Lower and press both dumbbells back up
- Repeat

1-1-2 Chest Press

1 rep= right arm, left arm, both arms

Recommended reps: 6-8

Recommended weight: medium

If you have light weights: do 10 reps

Form:
- Keep your elbows close to your temples
- Lift both arms overhead
- Bend at the elbows to lower dumbbell down behind your head
- Lift back up and switch sides. 
- Then do both together

1-1-2 Overhead Tricep Extension

1-1-2 Chest Press Superset 1-1-2 Overhead Tricep Extension

This may feel similar to weeks 1 and 3 but we are going to test your muscles by making these movements more difficult through progressive overload. 

We are going to add a pause (tempo style over load) into the chest fly's and elevation for the dips.

Recommended reps: 10-12

Recommended weight: heavy 

If you have light weights: add a band and 10 reps

Pause:
- On a flat bench  or ground with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Pause 3 seconds at the halfway mark for 3 seconds
- Bring dumbbells back together squeezing your chest
- Pause 3 seconds at the halfway mark for 3 seconds

Dumbbell chest fly (flat)

You can definitely add a band/ or weight to make this more difficult

Form:
- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Pause Chest Fly Superset Bodyweight Dips

Form:
- Hands underneath shoulders
- Core engaged 
- Back flat no arching, rounding, or sagging
- Pin elbows to your sides
- Lower to the ground with arms close/touching your torso
- Push back up

Military Pushup

Set the timer for 10 minutes or all you have available, and go through the movements as many times as you can.

IGNORE when I say 12 reps! Do the rep scheme below!

Form:
- Get into a frog squat
- Keep your chest low while lift your booty
- Lower your gltues
- Jump back into a plank position
- Jump back into a frog squat
- Repeat

Frog Jump Backs

1 rep= 1 right leg + 1 left leg

Form:
- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Form: 
-Lay on the ground
- Press your weights up like a chest press
-Lower
- Press up again, but this time add a sit-up.

Floor Press to Situp

Form:
- Sit on the ground plant your feet and place your hands slightly behind your booty
- Raise your hips off the ground 
- Pull your hips (using your core) as far towards your hands as possible
- Keep your arms fully extended

Crab Swings

Form:
- Get into a plank position ( engage your core)
- Rotate your hips from one side to the other so that they touch the ground or get as far down as possible
- Keeping your back flat and your core engaged

Elbow plank rocks (side to side)

Chest and Tricep Conditionng

Week 5 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

Mindset 1: Getting Started

I was so discouraged I stopped at 5 weeks.. I decided I need to be consistent with this is! So I'm starting over 👍

Starting a new series but with added weight! Gonna see the gains and build those 💪

Week 1 Day 1: Legs

Kiki

Beatrice

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

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

I love your approach to fitness, it’s just so healthy to shift from the esthetics to the effect it has on our health and mental well-being. Thanks for spreading the message. 💛

Johanna

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

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

Lauren

Week 2 Day 2: Chest and Tricep

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!!! 🔥❤️

Lindsay

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

Cassy

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!

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!

Emily

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!

Ashley Powell

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

Rachel S.

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.

Week 5 Day 2: Chest and Tricep

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