Name: Playbook - Hannah Bower - Week 5 Day 3: Back and Bicep
Uploaded: 2023-12-12T00:44:20.000Z
Duration: 50 min
Description: Week 5 Day 3: Back and Bicep

Aline Hoover 

Really felt the burn with the first circuit & the conditioning 🔥🔥

Taylor

Loved it!! My biceps were on fire but I really love the stretches in the beginning!!

Casey

That was a sweaty one!!!!!!! Definitely feeling the progress I've made!!!!!

Cynthia Contreras

Last three rounds 🤮 😢 🌶 that was a hard one mentally

Delaney

Definitely underestimated the band exercises 🥵 and was NOT expecting the leg burn with the conditioning. Gonna have to save this one for a great full body workout 🔥

Celine

Brittany

That was brutal!!!!! I won't lie I skipped conditioning all together 😅😅 but it was also great!

Holy moly. 
I. Felt. Every. Workout. 👏🏽👏🏽👏🏽
That was amazing and sore all at the same time!! Right from the beginning.

Keri

Would be helpful to have an equipment section at the beginning to look at so I remember to bring my bands to the gym!

Upper body will be useless the rest of the day! Thank you for the amazing challenge 🔥

Samantha

That was great! I felt a lot of tension in my neck but made it through. The rear delts exercises kill me every time. I only did the last circuit 2 times and had to tap out

Janine Ducharme

I really love the conditioning at the end of your strength workouts!

Jessalyn

Wow 😅. I'm on the floor sweating and trying to catch my breath lol. Another great workout!! ⭐🤩

Caitlin

Wow the 1-1-2s are killer my arms are still jelly from chest and triceps had to go really low on the weight to get the reps/set in and keep good form

Andree

My arms are going to fall off in the best way 🥵🔥

Cassandra

That conditioning got me! What a great workout!

I didn’t think the bands were going to burn 🔥 as much as they did 🤩

Kim Howey

Jackie

Holy biceps!! That 5-5-5 was so hard but totally worth it!!

Nicole

Nikki Ouk

Holy moly!
That one was on point for sure! 💪🏼🔥

Sara

Loved this workout!! The conditioning was such a good burn!!

Kimberly

Alicia Compton

Happy New Years! I only had time to complete the strength portion. Oh boy, my back and biceps are feeling it! Such a great way to end 2021! I’m ready to get it in 2022! Thank you Hannah and Michal! Hope you both have a great New Years!

Jessica Mccauley 

Split over two days (conditioning Sunday and weights Monday) and still an asskicker.

Courtney

I could only do 3 bicep conditioning sets. Man, Hanna is so strong she makes it looks so smooth. Thank you Hanna and you team for helping us!!

Hardest conditioning by far to date, but proud to say I completed it🙋🏼‍♀️🙋🏼‍♀️🙋🏼‍♀️

Vanessa

Nice ending! Enjoyed getting my heart rate up and a little sweat on! Stopped at 3 sets at the end due to time but 3 is better then nothing! Thanks as always!

Bridgid

Holy fuuuuuu

Round 5 next time!

🥵🥵🥵

Leigh-Ann

Oh my heavens!  That was tough!  Well get the 5 rounds next time! 😓😵😵

This was a good burn! Not as intense as the chest and tricep day 2 workout but loved and needed the slow burn today 😊

Shreya

I did one round of conditioning , I’ve not slept all week and my 20 YO is having panic attacks now and I’m just exhausted. So I’ll call doing weights and one round a win for now.

Morgan

Gabriela

Didn’t have time for 5 rounds on conditioning! 3 still kicked my ass!!

Briana

Thank you for the feedback regarding the conditioning portion. I’ve been avoiding these exercises like the plague, all fear based and getting into my head about my low energy. Today’s approach was more kind to myself, consistency will be key in these final steps! Thank you for continued help and motivation ❤️👍🏼

Good one for me to ease back in with after Halloween weekend. Not too easy but not too hard, burnt like 600 cal 🔥

All I can say is.. BURN BABY BURN! My muscles are on fire! Haha thanks for that!

Sarah Sockwell

2nd wkout of the day and man am I dying now! Trying to catch up on the week, still 2 behind but I’m workin on it 💪🏻

Rach

Paige

Upper body days just remind me how weak I am in this area. Practice makes progress, so at least I got some done. Modifications galore but oh well.

Lauren

Oh that was a tough one mentally but I made it through all of it. I had to drop weight on each set of the 1-1-2 and 5-5-5. And struggled through the cardio but pushed myself to complete each rep and all five sets. I really thought my back was stronger! 🤪

Megan

Kaylee

Getting them done this week and feeling so good!!!

Taylor Jackson

Today I used more heavy weight and machines to push myself, I love back day!

Chelsea Beasley

This was harddd! The conditioning on its own was a good workout 🥵

Elli

Charissa

This is your first week in which you will do both back and biceps and chest and tricep in the same week.!

Let's see just how much your upper body strength and endurance has improved!

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

You already practiced your 1-1-2 style lift yesterday in your chest and tricep workout, now we are going to apply it to our back and biceps. 

The point of 1-1-2's is to extend the length of the lift. This will build your muscular endurance.

1 rep= right arm, left arm, both arm

Recommended reps: 6-8

Recommended weight: medium to heavy

If you have light weights: 10-12 reps, or add a pause

Form:
- Because we are bent over we MUST keep our core ENGAGED
- Hinge at the hips and come down with a neutral spine
- Pull the one of the dumbbells up engaging your lats 
- Keep your core tight focus on a slow controlled movement
-Lower the dumbbell and then pull the other one
-After each arm, pull both together

1-1-2 Bent Over Row

1 rep= 5 right arm, 5 left arm, 5 both arms

Recommended reps: 3-5

Recommended weight: medium

If  you have light weights: add 10-12 reps, or add a pause

Form:
- Engage your core
- Begin with a dumbbell in both hands
- Curl one dumbbell towards your shoulders 
- Slowly lower down until your arm is extended
- Curl the other dumbbell to your shoulder
- slowly lower
- Curl both arms

5-5-5 Bicep Curls

1-1-2 Bent Over Row Superset 1-1-2 Bicep Curls

Recommended reps: 10-12

Recommended weight: medium to heavy

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

If you are using a barbell: can turn this into a landmine row

- Keep your core tight and maintain a slight bend in your knees
- Hinge at the weights
- Keep elbows close to your body and pull the weight to the center of your chest using your lower lats
- If you have a single dumbbell hold it with two hands 
- If you have two dumbbells press them together

Bent Over Pause Narrow Row

Recommended reps: 10-12

Make sure you tie your band to something sturdy and above head level. Stair banister or door works great.

Form:
- Engage your core
- Grab the band with your wrists facing away from each other
- Pull towards your face letting your elbows flare out 
- Engage your back as you pull
- Engage your traps as you pull

face pulls

Bent Over Narrow Row Superset Face Pulls

This superset will work on back and scapular stability. You should feel these in the muscles in your intrinsic shoulder girdle.

Recommended Reps: 12-15

Form:
- Grab your band at opposite ends
- Hinge at the waist and keep your core engaged
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly

Recommended Reps: 12-15

You can also do this with light handweights.

Form:
- Place the band under your feet
- Engage your core 
- Stand with a neutral spine ( retract your shoulders)
-With your arms wide and mostly straight with a slight bend lift them over head
- As you lift think about pulling your wrists to opposite ends of the room

Y’s

Rear Delt Pulls Superset YTM

This circuit will be a slow burn, or a simmering burn. Your heart rate may not spike all that hard, but your muscles will be on fire.... as Adele says "Let it Burn".

Recommended reps: 10-12 (per leg)

Recommended weight: light to medium

Form:
-Engage your core
- Get into a lunge position and lower yourself down to the bottom of the position.
- As you stand up you will do your hammer curl (wrists face each other). 
-As you lower/bend your knees you lower the weights.

Lunge Hammer Curl

This is your cardio burst!

Recommended reps: 10-12 per side

Form:
-You will get into a low lunge position with your back leg extended a mostly straight. 
- Touch the ground with your hand
-Push through your front leg to jump and bring your back leg to a knee drive
- land back down in a low lunge

Track Starts

Recommended reps: 10-12

Recommended weight: light to medium

Form:
-Start in a kneeling position with weights in both hands.
-Engaging your core and glutes extend your torso to a kneeling prayer position
-While you do this you will do a bicep curl ( wrists face the ceiling)

Kneeling Sit-up Bicep Curls

Recommended reps: 12-15

Can definitely add a booty band to these.

- Begin with feet shoulder width apart 
- Press hips back and lower down until knees are 90 degrees
- Press through your heels and explosively jump up and land with feet close together
- Press hips back into a narrow squat and explosively jump and land with feet shoulder width

Recommended reps: 10-12

Form:
- In a wide stance similar to a sumo deadlift stance, but even wider,  you will lower your hips
- Lift your weights so that they are shoulder level
- Keeping your elbow shoulder level, lower the weight so that your arms are out to a T position
-Curl the weights back

Horse Squat Extended Curl

Back and Bicep Conditioning

Week 5 Day 3: Back and Bicep

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.

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

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

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 5 Day 3: Back and Bicep

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