Name: Playbook - Hannah Bower - Wk 3 |1.24.25| Triceps & Delts
Uploaded: 2025-12-03T15:39:08.363Z
Duration: 45 min
Description: Wk 3 |1.24.25| Triceps & Delts

Great workout. Increased my weight with chest press, feeling excited for those tiny wins/progression. Couldn’t do enom at the end, my shoulders are pinching in the front😖

Janine

Chest and tris are my least fav, but I enjoyed the challenge

Brooke

First day back after 3 sick days. Sad this wasn’t a strong day for the 3 rep part but felt good to get back

Morgan

Kiki

That finisher always kills! Upped my weights in chest press too! 🙌

Lindsey

Taylor

Erin

Could not get into this one this week. Getting my period soon and everything was so heavy today. Got frustrated but put in a solid 30min of work. That’s my 💯 for the day

Paula Kane

Had to skip the finisher for lack of time but went up in weight with the chest flys 💪🏽

Stephanie

Katie

I can barley type this, my arms are shaking 🤩🤩

Michelle 

Sally

Ok week 3 of these workouts coming in with those pump feelings and muscle burn! I’m gonna be feeling this one tomorrow. 💪🏻

Week 3: Peak Block
•	Sets: 3x3
•	Intensity: 85–90% of 1RM
•	Focus: Maximal strength and CNS adaptation

Week 2: Intensity Block
•	 4x5
•	Intensity: 75–80% of 1RM
•	Focus: Focus on strength and controlled power

Focus will be on chest with touches of triceps and delts! 

We will begin with strength training in the chest press and then work a bit of hypertrophy and endurance with supersets and conditioning for the rest of the workout!

Recommended reps: 8
Recommended weight: none 

Modifications: limit range of motion/reps, perform on the ground 

Form:
-start on your knees with your elbows on a stable surface chest level 
-with an inhale you are going to very slowly begin to arch your back a single vertebra at a time pressing your elbows into the bench 
-think about dropping your chest to the ground 
-go slow
-go as far as range of motion allows
-then you will exhale expanding each vertebra at a time again 
-think about pressing your back into the ceiling 
-repeat

Preacher Cat Cow

Recommended reps: 8 per side 
Recommended sets: 1
Recommended weight: none

Modifications: limit range of motion 

Form:
- Start in a child's pose position; knees and hands on the ground, hips seated back and low onto your calves.
- Press one hand into the ground while you place the other one behind your head 
- from there you will begin to open your chest by driving your bent elbow towards the ceiling 
-twist your entire torso to stack your shoulders 
-twist as far as you can
-then you will lower your elbow back towards the ground 
-once your shoulders are square you’ll then continue to reach your arm underneath your chest and across your body as far as range of motion allows 
-repeat

Preacher Tilts

Recommended reps: whatever feels good 😊 or about 10 reps or circles + 10 reps of twists 
Recommended band weight: light 

Equipment modifications: pvc pipe, broom 

Modifications: limit range of motion, wide grip, remove band all together and perform circles + twist 

Substitution: windmills 

Form:
-start standing with your ribs stacked over your pelvis and chest tall, feet firmly planted on the ground 
-hold a band or pvc pipe down in front of your thighs, hands as wide or as narrow as needed for pain free range of motion 
-lift the band up overhead and then behind your head towards your lower back 
-only go as far as range of motion safely and comfortably allows 
-you should feel a stretch, but never sharp pain 
-then lift your hands back overhead to starting position 
-repeat recommended reps 
-then lift the band overhead with arms extend 
-keeping this position twist your entire torso back and forth opening up your entire thoracic cavity

Banded Arm Circles + Twist

Warmup

Recommended reps: 3
warm up sets: 2 increasing weight
Recommended weight: heavy (75-80% 1RM)

*if you do not have weights heavy enough to challenge this muscle group, perform chest fly instead* Or increase reps to 15

Modifications: Can do this on Floor, can perform one arm at at time 

Equipment substitutions: barbell, kettlebell, band, cables 

Substitutions: chest fly, pushup 

Form: 
-laying on a flat surface or a bench with your feet firmly planted on the ground (if height allows)  
-Press your weights to your shoulders -keeping your elbows at a 45 degree angle NOT a 90 degree angle, begin to press the weights overhead by adducting them up and towards each other 
-do not lock out or hyper extend your elbows when they are overhead 
 -lower down your arms to your shoulders by bending your elbows at a 45 degree angle  
-do not bend directly outward at a 90 degree angle

Chest Press

PO: increased reps with same weight as last week. 

You will need a incline bench and dumbbells for this superset

Recommended reps: 8-10
Recommended weight: medium to heavy

Modifications: lay flat, can lean against stability ball or set of stairs, can perform one arm at a time 

Equipment substitutions: barbell, kettlebell, band, cables 

Substitutions: chest fly, pushup 

Form: 
-laying on a flat surface or a bench with an angle of 45 degrees with your feet firmly planted on the ground (if height allows) 
 -Press your weights to your shoulders 
-keeping your elbows at a 45 degree angle NOT a 90 degree angle, begin to press the weights overhead by adducting them up and towards each other 
-do not lock out or hyper extend your elbows when they are overhead  
-lower down your arms to your shoulders by bending your elbows at a 45 degree angle  
-do not bend directly outward at a 90 degree angle

Incline Chest Press

Recommended Reps: 10 
Recommended weight: medium 

Modifications: kneeling overhead Extensions

Substitutions: Tricep kickbacks, skull crusher, Tricep pull downs  

Form:
-start standing with your ribs stacked over your pelvis  and keep your chest tall and torso still 
-lift both weights or a single weight overhead, keeping your shoulders engaged and a slight bend to your elbows 
-do not lock out or hyper extend your elbows when they are overhead 
-lower the weight all the way down behind tour head 
-keep your bent elbow in line with your shoulder joint
-don’t let your elbow fall outward 
-press the weight back up overhead 
-repeat

Kneeling Overhead Tricep Extension

Incline Narrow Press ss Overhead Tricep Extension

Goal: Major time under tension in this circuit working delts in different muscle tensions
you will need a bench and dumbbells for this workout

Recommended Reps: 10 
Recommended Weight: medium 

Equipment substitution: Lean against a ball or chair 

Modifications: lay flat on the ground

Form:
-  Laying on your back engage your core and have your arms extended above shoulders
-  With a weight in both hands use your pectoral muscles to lower your arms slightly below shoulders, 
-Keep a slight bend in elbows
-  Keep your core engaged so that it does not shift while you extend and exhale hands back together

Incline Chest Fly

Recommended reps: 6

Recommended weight: Heavy- you want a weight that doesn't allow full range of motion. Last rep should be hard.

Modifications: can perform standing, can do full range of motion. increase reps to 10.

Equipment Substitution: cables, band

Form:
-in a seated position sit with a tall chest and ribs stacked over pelvis 
-hold your weights down by your side  
-without moving your torso begin to lift your arms laterally out to the side keeping a slight bend in your elbow
-do not lock out your elbow, keep a slight bend 
-lift as far as you can. you should only be able to lift partially  with the heavy weight
-then lower the weights

Quarter Delt Raise

Recommended reps: 10
Recommended weight: light to medium
Recommended pause: 3-5 seconds

modification: remove pause

Equipment Substitution: kettlebell, band, cables 

Form: 
 -sit tall with your ribs stacked over your pelvis or a slight lean forward.

-hold your weights down by your side   
-without moving your torso begin to lift your arms laterally out to the side keeping a slight bend in your elbow 

-do not lock out your elbow, keep a slight bend  -
once your hands are parallel with your shoulders, pause this T position for 3 seconds maintaining parallel  
-then lower the weights down so that they are resting on the front of your thighs  like you did in the starting position  
-repeat

Pause Delt Raise

Incline Chest Fly ss Delt Raises ss Quarter Delt Raises

EMOM Goal: burn out targeted muscles already worked while working some core! You may need a bench for this superset. 

How to: start timer for 3 minute
Perform recommended reps of the pushup: If it takes you 30 seconds, you have 30 seconds rest before you start again when clock hits 1 min. If you take 40 seconds, you have 20 seconds rest before starting again. Repeat this for the total duration of 3 minutes.

Recommended EMOM time: 4 minutes
Recommended reps to perform within minute: 5-8 (each)

Modifications: limit range of motion on the pike push-up, can perform a scapula retraction instead, go onto your knees for for wide arm push-up 

Substitutions: perform pushups by themselves

Form:
-start in a downward dog position 
-hands firmly planted into the ground, feet slightly wider than hip width planted into the ground, your hips are pressed high and back and you feel a stretch in your hamstrings and chest
-keeping your hips in a piked position bend your elbows at a 45 degree angle to gently tap your head on the ground, the closer your hands are to your head the harder, the father the easier
-press back to downward dog 
-keeping your feet still inchworm your hands toward until you are in plank position 
-place your hands outside your shoulders for a wide push-up stance 
-bend your elbows at a 45 degree angle and engage your core to appropriately manage pressure as you lower into a push-up 
-press pack into plank 
-inchworm your hands backward
-repeat

Pike Push-up Inchworm to Wide Arm Pushup

If you don't want to do the inchworm, you can perform the emom without it! 

Recommended Rep: 5-6 reps each



Modifications: limit range of motion on the pike push-up, Perform knees down on the ground

Substitutions: plank shoulder taps, shoulder press

Form:
-start in a downward dog position with either your feet or your knees planted on the ground
-hands firmly planted into the ground,  your hips are pressed high, the more your hips are over your shoulders the harder it will be
-the farther your hips are away from your shoulders the easer
-keeping your hips in a piked position bend your elbows at a 45 degree angle to gently lower as far as it will go or touch elbows to ground
-at the bottom of the rep, pause, and then press back to pike position 
-repeat for the recommended time

Form for Wide arm: 
Recommended reps: 8-10 

Modifications: place your knees down or your hands on an elevated surface.

Feel free to check out the push-up tutorial/progressions video under tutorials highlight

Form:
- start in a plank position 
- core is appropriately engaged to manage pressure, neutral spine, hands outside shoulders, hips square to the ground, toes firmly planted on the ground, quads engaged 
- lower to the ground with elbows at a 45 degree angle keeping core engaged 
- touch chest to the ground 
- press back to plank keeping core engaged, torso still, and hips square

Modifications for EMOM

Finisher: Tricep Pushup ss Wide Arm Pushup

Wk 3 |1.24.25| Triceps & Delts

This workout feels humongous!!! Super high volume. It might be just me though 😂 if I push the weight in back squats and sumos, I don't much left in the tank for the single leg high volume stuff, WOOF!

Miranda

I so wish I had more time for this one today… I’ll be coming back to it!

Wrapped| Week 4 Day 5| Lowerbody

I took my time and did all of it. I enjoyed the stretches, mobility core and also running at the beginning.

Dominique

Wrapped| Week 4 Day 3| Deep Core + Mobility

Will definitely go heavier on the finisher next time. Still felt it though 🙌🏻

The workout is bomb, but let’s be real…. that thoracic stretch is always clutch!

Wrapped| Week 4 Day 4| Upperbody

Rose

Wrapped| Week 4 Day 2| Upper Body

Woo always get nervous about leg workouts!! But love getting them done!

Andrea

I know my quads hate to see this workout coming

Rachel T

Wrapped| Week 4 Day 1| Lower Body

Those drop set Bulgarians got the glutes burning! Loved it!

I loved this. I didn’t get to finish due to some hip discomfort but overall it was a challenging workout!

Jaime

Those depth drops are harder than they look. And the med ball twists are harder too only because you’re trying to keep your balance at the same time. I really enjoyed the mobility at the end. One side was definitely tighter than the other. Killer workout. - I’ll be doing this one again!

Chelsi

Wrapped| Week 3 Day 5| Lowerbody

Love the incremental pause lifts! Very effective!

Wrapped| Week 3 Day 4| Upperbody

I enjoyed it and did all of it through even the optionals this time. I find it very helpful and informative.

This is always a welcome stretching session each week!

Wrapped| Week 3 Day 3| Deep Core + Mobility

I enjoyed it and I did felt my body fighting against it especially the shoulder press trying not to arch my back.

Christy

Hannah’s alter ego should be Hanz and Franz because she’s here to pump 👏 you up!

Wrapped| Week 3 Day 2| Upper Body

I enjoyed it and it got easier but I still do feel it.

Zarah

Wrapped| Week 3 Day 1| Lower Body

Whew! Loved the last set with the bridges and copenhagens!! 
I was/am in a funk today and was hoping this would help and it did! Not as much as I wanted but now I’m too tired to be ambiently annoyed so calling it a win 🏆

I enjoyed it and finished after midnight! My legs definitely are on fire 🔥

I’m love a good lift! Jello legs are the best!

Wrapped| Week 2 Day 5| Lowerbody

Kelsey

I enjoyed it and I did felt my arms burned in the end. I am glad I had it saved in my favorites to be able to complete it.

Wrapped| Week 2 Day 4| Upperbody

Mindset 3: Motivation

Completed yesterday but forgot to finish in app. Did stairs rather than run and was short on time so had to rush a bit but still enjoyed it!

This workout included such beautiful ranges of motion! Really felt like self care 💕

Just focused on the hip mobility. It’s 🔥

Wrapped| Week 2 Day 3| Deep Core + Mobility

I think I’ve been converted to liking running??? I did the sprints and then just kept going? Never saw myself as a runner but I’m here for it honestly 🏃🏻‍♀️💨

I got it done and really enjoyed it! Upper body soar and tired.

Wrapped| Week 2 Day 2| Upper Body

Increased weights, feeling sluggish after the holiday so this felt good to be intentional about. Did both the knee CARs and 90/90 swivels bc I’m not quite sure I’m doing the CARs right 😅

Thank you Hannah for this post turkey day sweat! (Yes I know I’m behind on days 🙃)

Fabulous!!  Had to modify the curtsy lunges by decreasing the height and body weight, same
With the step ups. There darn joust won’t cooperate.  But amazing workout. Lifted heavier and added a set.  ❤️❤️❤️

Wrapped| Week 2 Day 1| Lower Body

Lisa

Brittany Carteaux

Wrapped| Week 1 Day 5| Lowerbody

I enjoyed it and learned some new things and my arms did burned in the end.

Loved it!!  Upper body will be sore today 🥰🥰

Wrapped| Week 1 Day 4| Upperbody

I loved this! The pvc pipe mobility definitely was surprising how well I felt things given a little extra feedback! Excited to continue to grow

Love really
Focused mobility, breath and core work! I definitely need to more of this!!

Brook

Wrapped| Week 1 Day 3| Deep Core + Mobility

Very impressed with myself on those sprints!! Wasn’t sure I still had the 10mph sprints in me post vacay but I did!! Also really needed that thoracic mobility at the end after some 10hour flights. Feeing much more limber but expecting to be sore tomorrow 🤪

The timer on the AMRAP - I wish there was a way to hear the minute cues on the timer

Noelle

Wrapped| Week 1 Day 2| Upper Body

Jaci Jo Krogman

This felt so good! Just got back from a 3 week vacation and came back with a cold but really wanted to get back in the gym and back on routine so I told myself I’d try, took it easy and felt so good!! Definitely could go heavier but didn’t wanna push too hard first day back

NEW! Wrapped| Week 1 Day 1| Lower Body

Increased hip thrust from 240 to 275! And got 25 push-ups (on toes) in 45 seconds - up from 20. 💪🏻

Janessa Orwig

Max Testing Week: Hip Thrust + Push-up

I enjoyed the test and gotten more gain definitely in both since last time.

I don’t have leg press at home so tested with suitcase deadlifts and that increased from 155 to 165.

And for pull-ups. I have not yet conquered a full unassisted pull-up but when I first tested 12 weeks ago I could barely hold my chin above the bar for 3 seconds. Today I held it for a full 10 seconds and felt super strong right up to the end! HUGE progress!

Leg Press stayed at 425 but I wasn’t struggling as much as I was at the start. That equals a win!

Chin ups: 3 full pretty ones and 2 eccentric. 
Thats a slight increase of 200% 😎

Max Testing Week: Chin Up + Leg Press

A great refresher videos before doing them.

Traditional Deadlift: 170 lbs - 14% increase 

Bench Press: 160 lbs. - 7% increase

Max Testing Week: Bench Press + Deadlift

I enjoyed being challenged in the end. I really pushed myself through.

I’m always amazed when I do these! I know I’ve put on muscle and feel stronger but testing it is so eye opening to how much my body has changed in 12 weeks. 

Squat increased from 170 to 190.
Military press increased from 80 to 100.

Max Squat: 165 lbs. - 10% increase 
Max Military Press: 65 lbs. - 8.33% increase

LETS. GOOOOOO!!

Max Testing Week: Squat + Overhead Military Press

11/10/25: Single Arm Row- 50 lbs 11% increase from the start

I did good for getting back into it after being off and on sick last month.

Max Testing Week:  Row + 1 Mile Run

Phase 3 Athleticism| Week 4 Day 5| Upper Body + Sprints

Added a couple sets on some bc I was feeling good!

Hannah….we have to talk. I almost cursed you out on the split lunge box jump superwoman move. I’m not there yet. I cannot do that move at all LOL. I did try tho 🥲
However, the rest was really good 😛

This one felt hard today, but I did it anyway!

Phase 3 Athleticism| Wk 4 D4| Glutes, Hamstrings & Adductors

Great range of motion. I need to work on my balance !

Phase 3 Athleticism| Week 4 Day 3| Sprints + Core

Kara

Gabi

It may be “shorter” but it’s still 🔥 🔥 🔥

Phase 3 Athleticism| Week 4 Day 2| Chest, Back & Core

Lexi Lou Williams

Phase 3 Athleticism| Week 4 Day 1| Glutes, Quads & Abductors

I love the finisher for this one! I was able to recruit my back way more with the Superman rainbows this week. So much so that I had to drop the weight a bit for the last round 😅

😲 
👆🏻
the face I made when I did 5 full, unassisted pull ups! 😎🥹🎉

Phase 3 Athleticism| Week 3 Day 5| Upper Body + Sprints

Whew this was hard today. Felt unfocused and a lil negative so those split squat jumps had me saying some bad words but the finisher cheered me up ☺️

Phase 3 Athleticism| Wk 3 D4| Glutes, Hamstrings & Adductors

Whew!! Thought I might die but I didn’t and I did the sprints at 11 mph which still doesn’t seem real to me but I didn’t that!!!!!!

Bruh…. This will give you the best sweat sesh and making you feel like you can do ALLLL the things! Great start to the day!

Phase 3 Athleticism| Week 3 Day 3| Sprints + Core

Increased weights in just about everything, 1000% sure I’ll be feeling that tomorrow 🤪

Slow and steady makes ya sweat and the muscles B U R N

Phase 3 Athleticism| Week 3 Day 2| Chest, Back & Core

😮‍💨😮‍💨😮‍💨
First 30min I was feeling pretty good and confident… and then I got the accessories and got my butt kicked!! Felt good tho and hit some prs on the dead stop squat 💃🏻💃🏻💃🏻

This one has quickly become one of my all time favorites! It’s such a good workout and will make you ✨ glisten ✨ like Glenda!

Phase 3 Athleticism| Week 3 Day 1| Glutes, Quads & Abductors

Delaney

Phase 3 Athleticism| Week 2 Day 5| Upper Body + Sprints

Arpita Malhotra

Beast mode activated. 🥵 this phase is my FAVORITE.

Jordan

Phase 3 Athleticism| Wk 2 D4| Glutes, Hamstrings & Adductors

Courtney

Ariana

Phase 3 Athleticism| Week 2 Day 3| Sprints + Core

I already know I’m gonna be sore from those plyo pushups again 😅

Got more done than I thought I would! Increased weights in just about everything and kept it pushing! Feeling good, know I’ll feel like mellow tomorrow 😮‍💨

Emily

Phase 3 Athleticism| Week 2 Day 2| Chest, Back & Core

I always leave the gym looking like I don’t know what hit me after your workouts 😆

Upped weights and got my butt kicked but think I could still go a bit heavier for some. Very cool to see and feel the strength built from phases 1&2

Phase 3 Athleticism| Week 2 Day 1| Glutes, Quads & Abductors

I’m over here fighting for my life with these workouts and the grandpas at the gym keep coming up to me telling me I’m kicking butt 😆

Anna

Birthday workout today!! Those Superman’s were the death of me.  Def something to improve on.

Phase 3 Athleticism| Week 1 Day 5| Upper Body + Sprints

Had a lot of people watching the split jump ups! Never knew I had that much power in each leg until today!!💪🏼🫶🏽

Madison

Awesome workout. I had to modify the jumps due to my bad hips. But overall I got a great sweat and feel great

Phase 3 Athleticism| Wk 1 D4| Glutes, Hamstrings & Adductors

Those sprints! Fast and flat felt so much more doable after phase 2 with the 8 percent incline

Omg this hurt so good!! Loved it, I didn’t know I could run that fast!!

Perfect Saturday workout after night shift 🤩🤩🤩

Phase 3 Athleticism| Week 1 Day 3| Sprints + Core

This was an awesome upper body. Love this new program ❤️❤️

Phase 3 Athleticism| Week 1 Day 2| Chest, Back & Core

Got to finish it all but the core! Next time!

Sweaty mess. First workout in 2 weeks because of life.  I feel like I lost all my progress. Extremely frustrating. But I showed up for myself.

Wk 3 |1.24.25| Triceps & Delts

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