Name: Playbook - Hannah Bower - Wk2/Day 2 PHASE 1 | 2.18.25| Back, Biceps & Delts
Uploaded: 2025-07-08T00:56:34.453Z
Duration: 45 min
Description: Wk2/Day 2 PHASE 1 | 2.18.25| Back, Biceps & Delts

Beatrice

Didn't get to the 7 mins amarap but did the rest

KRYSTAL

Did half the workout coming off the flu but still feeling like a badass! 💪

Chelsea

Arpita

Kiki

I can’t believe I did it. Sweated it and did heavier on some.

Dominique

Didn’t realize how sore my legs were until the finisher 😂

Taylor

Caitlin

Michelle 

That was more volume than I was ready for today but it’s done!

Courtney

Loved the higher reps on this one. It felt much better than last weeks. Feeling stronger 💪

Brooke

Did what I could in 55- felt hard today 🫠

Paula Kane

The muscle fatigue and burn this week is STRONG!

Michelle

Stephanie

This week, we'll be focusing on progressing strength through VOLUME.

Increasing volume (sets × reps × load) creates a new challenge for your muscles, triggering strength and endurance adaptations. By adding reps instead of weight, you boost overall work without drastically changing intensity, leading to consistent, safe and realistic progress over time.

Instead of increasing the weight, we'll add 2-3 reps to each set. While it may seem small, over time this cumulative increase in volume will significantly boost strength and endurance. The key is progressive overload: gradually increasing the total work done by adding reps challenges your muscles to adapt and get stronger.

This warmup will help prepare the appropriate muscles for this workout! 

Please make sure to read the "why behind" the first 2 supersets in their captions and the appropriate rest with the bulk of this workout! It is already programmed for you but please allow the FULL rest when you begin the first 2 supersets so you can push adequate weight on the strength exercise.

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

Recommended reps: 5-10
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: 10 per side 
Recommended sets: 1
Recommended weight: none 

Modifications: limit range of motion 

Substitutions: standing windmills 

Form:
-start laying on your stomach with your hands planted on either side of you out to a T position 
-begin to lift one foot off the ground while bending your knee 
-drive your hip towards the ceiling opening your torso and chest but keep your hand planted in the ground 
-twist your hips and rotate your torso so that your hips are stacked on top of each other 
-if mobility allows, tap your foot on the ground outside our opposite hip 
-lower down back to starting 
-repeat on other side

Scorpions

Warmup

PLEASE READ! 
Bar (table top), dumbbells and resistance bands (for assistance)  may be needed for this superset

In this 4-week training phase, we’re taking your training to the next level by pairing strength exercises with endurance-based movements back-to-back. It’s a powerful combination that pushes your muscles to grow stronger and more resilient while simultaneously improving your conditioning.

Why Pairing Strength with Endurance Works:

At first glance, combining a heavy, intense strength exercise with a high-rep endurance movement might seem counterintuitive. But the truth is, this pairing is not just tough—it’s incredibly effective. Here's why:

Maximize Muscle Recruitment
Strength exercises (think: heavy lifts, low reps) activate the fast-twitch muscle fibers, which are the largest and strongest fibers in the body. These fibers are responsible for generating force and building muscle. By starting with a heavy strength movement, you recruit a huge number of muscle fibers to handle the load.

Push Muscle Growth & Conditioning
After you’ve exhausted those fast-twitch fibers with a strength exercise, you immediately switch to an endurance-based movement (think: high reps, lighter load). This forces your muscles to continue working even when they’re fatigued. This transition challenges your muscular endurance, improving the ability of your muscles to sustain effort over longer periods. It forces your body to adapt, resulting in both strength gains and improved cardiovascular capacity.

The “Burnout Effect”
The key to this combination is the concept of "muscle burnout." After a heavy strength exercise, your muscles are primed for fatigue. When you hit them with an endurance movement right after, they continue to fire and recruit even more muscle fibers, but now they’re working under a fatigued state. This is a highly effective way to stimulate muscle hypertrophy (growth) and increase muscular stamina. It’s tough, but it’s how real progress happens.

Mental Toughness & Conditioning
This style of training is not just physically demanding—it’s mentally challenging too. By pairing strength and endurance, you’re teaching your body to push through fatigue, improving both your physical performance and mental resilience. This dual challenge helps you develop a level of conditioning that goes beyond just lifting heavy or running far—it improves your overall capacity to handle more intense training sessions.

Then, Appropriate Rest after the superset to make sure you can give it 100% each set.

Recommend reps: 5

Modifications: add bands for assistance, pull-up machine, can place one or both feet on a bench/safe rack in front for assistance, spotted pull-up

- Substitutions: inverted row, TRX row, standard dumbbell/barbell row

- Equipment substitutions: barbell/rack, coffee table/island for inverted row

- Form:
- Start hanging bar (with or without assistance) with your wrists facing away from you, this
is the same set-up for an inverted row
- Spine, head, and neck are all neutral and in alignment, same with an inverted row
- Begin by retracting your shoulders, Retracting is when you engage your shoulder girdles/scapula to come together to meet in the middle of your back (same with inverted
row)
- This will lift your torso upward and is the starting motion of a pull-up (or inverted row)
- Continue to retract your scapula while you think about driving your elbows downward to
the ground (same with inverted row)
- You will also be appropriately engaging your core to manage pressure (same with
inverted row)
- Try and visualize yourself pulling the bar downward rather than thinking about your chest
going upward (same with inverted row)
- Pull until your chin/chest are at bar level (chest level for inverted row)
- Lower slow and controlled by protracting your shoulder (spreading them apart/away from
each other) (same for inverted row) 
1: add a band (not seen in video) to support your pull.

Modification 2 and 3: an angled inverted row. Keep the bar high so that you are able to pick an angle that challenges you, but you are able to do the movement with proper core engagement. The closer your feet are to your hands the easier. Walk your feet out to creat a challenge.

Chin Ups

Recommended Reps: 30 seconds 

Equipment Substitution: kettlebell, dumbbell, or band

Modification: standard slow count bicep curl


Form:
- its okay if these use a bit of momentum! this isn't about control and tempo but more about power and endurance.

-   Stand with an engaged core with ribcage over pelvis.
-   Curl your weights to your chest
-   Lower with some control (weight should be challenging)
-  Curl as fast as you can!

Hammer Runner Curls

Chin Ups ss Runner Curls

Just need dumbbells for this superset. When you're kneeling during exercises, your core has to engage more to stabilize your torso and maintain proper posture. This is because being on your knees takes away some of the base of support you would normally have when standing or sitting. 

Your body automatically activates the deep stabilizing muscles of your core (like your abs, obliques, and lower back) to prevent yourself from tipping over or losing balance.

Recommended reps: 10-12
Recommended weight: medium 

Modifications: standing or both knees kneeling

Substitutions: seated shoulder press

Form:
-Kneel on the ground with one knee down and the other foot planted firmly on the floor for balance (like a half-kneeling position).
-Hold a dumbbell in one hand with your palm facing forward, and rest it on your shoulder. Your elbow should be at about a 90-degree angle, and the weight should be in line with your shoulder.
-Keep your core appropriately engaged with ribs stacked over pelvis 
- don’t lean back or forward. Keep your chest proud and your shoulders down and back.
-Maintain a neutral spine. Keep your core slightly engaged and hips square, avoiding any arching in the lower back.
-Press the dumbbell upward in a straight line. Your elbow should fully extend, and your palm should stay facing forward (keep your wrist straight).
-As you press, focus on driving the weight straight up overhead—avoid leaning to the side or using momentum.
-Avoid shrugging your shoulder. Keep the shoulder blade stable and engage your upper back muscles to help stabilize the movement.
-Slowly lower the dumbbell back down to the starting position (shoulder height), keeping the movement controlled and steady.
Resist gravity during the lowering phase by taking 2-3 seconds to return to the start position, keeping your core engaged the entire time if need be or exhale as you press.

Kneeling Single Arm Press

Recommended reps: 6 -8
total lifts (3 each way) every time you come back to front, thats 1 rep.

Recommended weight: light to medium 

Substitutions: standing delt raise or front raise 

Form:
-start in a standing m position with your ribs stacked over pelvis and feet firmly planted on the ground 
-hold your weights down by your side  
-without moving your torso begin to lift your arms out straight in front of you 
-lift until they are parallel with your shoulders 
-keeping a slight bend in your elbows and weights at shoulder level abduct them outward to a T position 
-pause there 
-then lower the weights down by your side 
-from here lift your weights laterally back to the T-position 
-pause and then Adduct them towards each other so they are out in front of you 
-pause, lower, and repeat

Front to Side Delt Raise

Kneeling Single Arm Shoulder Raise ss Front to Side Delt Raise

When you do delt raises and curls on a decline bench, the angle shifts the line of pull, targeting your delts and biceps in a fresh way. This challenges the muscles more, leading to greater growth potential."

New Line of Pull: The decline angle activates different parts of your delts and biceps, hitting muscle fibers that aren't as engaged in a standard upright position.

No Momentum: With the decline setup, you're forced to control the weights, eliminating momentum and ensuring your muscles do all the work.

Full Range of Motion: The bench position stretches and contracts your muscles through both lengthened and shortened positions, maximizing muscle activation and growth.

This setup not only challenges your muscles differently but also increases the overall effectiveness of your training when combined with regular variations.

Recommended reps: 10-12
Recommended sets: 3
Recommended weight: light to medium

Equipment modifications: can perform with your back leaning against a stability ball, or seated on a chair 

Modifications: perform standing or seated 

Form:
-start seated on an 45 degree ncline bench or home substitution for bench
-hold your weights down by by your sides with your wrists facing the ground 
-begin to lift your arms upwards at a 45 degree angle (so not out to the side and not directly by your sides, in the middle)
-lift your weights until they are parallel with your shoulders
-pause 
-lower and repeat

Incline Supinated Raises

Recommended reps: 10-12
Recommended sets: 3
Recommended weight: light 

Equipment modifications: can perform with your back leaning against a stability ball, or seated on a chair 

Modifications: perform standing or seated, dont need to do an ab hold

Form:
-start seated on an 45 degree incline bench or home substitution for bench
-hold your weights down by by your sides with your wrists facing the ground and elbows bent
-begin to lift your arms upwards at a 45 degree angle (so not out to the side and not directly by your sides, in the middle)
-lift your weights until they are as close to your shoulders as you can
-pause 
-lower and repeat

Incline Supinated Curls

Incline Delt Raise ss Incline Pronated Curls

Focusing on the eccentric phase of an exercise offers several benefits:

Maximizes Strength: We are naturally stronger during the eccentric (lowering) phase, making it an effective way to build strength and overload the muscles safely.

Increases Time Under Tension: By slowing down the eccentric phase, we create more time under tension, a key factor in driving muscle growth and increasing strength over time.

Incorporating eccentric training helps push your muscles to adapt, improving both strength and hypertrophy.

Recommended reps: 10 Recommended weight: medium to heavy 

Modifications: decrease weight 

Form:
-start with your feet flat on the ground hip width distance apart in a bent over hinged position, hold one weight down by your side while your other hand is firmly planted on a safe surface
-take your opposite foot of the hand the weight is in, and step is forward into a staggered stance 
-in your hinged position your core is appropriately engaged to manage pressure, spine is neutral, and chin is neither tucked nor arched 
-keep a slight bend in your knees 
-begin to row your weight to your rib cage by engaging your scapula and lat muscles as you pull 
-pull until your elbow is at 90 or the weight is close to your ribs 
-pause at the top engaging your lats for 1-3 seconds 
-lower your weight slow and controlled 
-repeat

Bent Over Single Arm Row

Recommended reps: 10 Recommended weight: a weight you cant raise past shoulders in a delt raise! 

Modifications: use dumbbells

Form:
-Stand tall with your feet about shoulder-width apart.
-Engage your core and keep a slight bend in your knees for stability.
-Slowly raise the plate in front of you using a curl to lift plate overhead. 
-keeping your arms straight (but not locked) as you lower the plate to waist.
- Avoid leaning back or using momentum.
-repeat

Eccentric Plate Raises

DB Row ss Slow Eccentric Plate Lowers

working the back in different line of pulls to target different muscle tensions and lengths! Will also sneak in good core here too!

Recommended reps: 10 per side
Recommended tension: medium to heavy 

Equipment Substitution: kettlebell, band, dumbbell

Modifications: limit rang of motion, perform both hands together

Substations: bent over row

Form:
- Start in a kneeling position, chest is tall and ribs stacked over pelvis
- grip your equipment (band or cable) with one hand, sit so that there is tension in your equipment
- keep your wrist in hammer grip (facing the opposite wall)
- Squeeze your shoulder blades together and engage your lats before and as you begin to pull your wrists towards your side body/ribs
-continue to pull past your body, it is okay if your shoulders twist to open 
-pull as far as you can
-lower slow and controlled

Single Arm Lat Pull-Down

Recommended reps: 10 per side 
Recommended weight/resistance: light to medium 

Modifications: can place bottom knee down 

Equipment substitution: cable

Substitutions: push-up position renegade row, seated single arm row 

Form:
-start laying on your side with your forearm flat on the ground and ankles stacked on one another 
-press into your forearm and the side of your bottom foot to help lift your hips, thighs, and torso up off the ground 
-make sure that your elbow is underneath your elbow 
-have your shoulders stacked upon each other and your hips stacked upon each other 
-with your top hand, grab your band or cable and begin to pull it towards your rib cage 
-maintain integrity of your side plank 
-row until your wrists hits your ribs
-release tension slow and controlled without twisting your torso 
-repeat

Side Plank Row

Kneeling Single Arm Lat Pull ss Side Plank Row

EMOM:  you perform a specific set of exercises at the top of each minute. After completing the prescribed number of reps, you rest for the remainder of the minute. Once the next minute begins, you start again. For this workout, you’ll complete both exercises within each minute
Set your timer for 6 minutes. You’ll be working every minute on the minute (EMOM).

Start each minute by completing:
-10 Gorilla Rows (5 reps per side)
-5 Front Rack Reverse Lunges (5 per leg)
After finishing both exercises, rest for the remainder of the minute.

Repeat the cycle every minute for 6 total rounds.

Goal: Complete both exercises in each minute as quickly as possible, then rest for the remaining time until the next minute starts. Aim for consistent effort and challenge yourself to complete the reps efficiently.

Recommended Reps: 10
Recommended weight: medium to heavy

Equipment Substitution: kettlebell, band 

Modifications: can lower glutes and rep feet back into bear plank, can place knees on the ground, can place chest on a incline bench

Substitutions: pendulum row, standard bent over row 

Form:
- Start in a bent over position, hands placed on your weights which are laid on the ground
-the more your hips are leaning over your hands the harder this will be
- grip one of your weights and begin to pull it towards your chest
-don’t let your torso twist 
- Brace core and maintain shoulder retracted 
- Squeeze your shoulder blades together  as you pull 
-lift the weight to chest level 
-lower the weight all the way to the ground
-switch sides
-repeat

Gorilla Row

Recommended reps: 6 each 
Recommended weight: medium to heavy 

Modifications: perform as Bodyweight, limit range of motion, hold onto a stable surface, remove elevation, hold weights down by side 
Substitutions: walking lunges, step-ups, B stance squat 
Equipment substations: bands, kettlebell, stair or step, stack of books, 

Form:
- Start in a standing position. chest tall, ribs stacked over pelvis, and feet firmly planted on the ground  -Keep your chest tall and hold dumbbells at your shoulders (front racked) or by your sides (suitcase) -Step a few inches back by firmly planting your foot on the ground first and then begin to bend your knees down until both are at 90 degrees -it is okay to lean forward in a hinge motion, this will isolate your glute -toes and knees can point forward or slightly outward, but they cannot fall inward  -Press through your glutes and keep your torso tall as you push back to standing -Complete desired reps then repeat on the opposite side

Front Racked Reverse Lunge

7 min EMOM Finisher

Wk2/Day 2 PHASE 1 | 2.18.25| Back, Biceps & Delts

Summer Burn| Week 9 Day 2| Functional Strength & Core

It may be a de-load week but we’re still getting a sweat in!

Summer Burn| Week 9 Day 1| Power + Athleticism

Love this! Trying to incorporate more mobility.  This def made me crack and pop in the right places where I was tense and tight. 🙌🏻💖🔥

Summer Burn| Week 8 Day 5| 40 Min Mobility: Follow Along

This one is one of my all time favorites. It will make ya 
✨ glisten ✨

Jordan

Although I read carefully the instructions as you asked for, I found the videos confusing 😮‍💨

CristinaLS

Summer Burn| Week 8 Day 4| Full Body Conditioning Flow

Summer Burn| Week 8 Day 3| Functional Strength + Core

They were not lying. I did sweated and my legs were burning in the end 🥵 🔥

Sheina

The AMRAP + the TABATA will make you sweat. If you’re not sweating by the end of it, you didn’t give it your all. 

This one was fun!

Summer Burn| Week 8 Day 2| Metabolic Conditioning

Andrea

It was intense and I catch my breath and I took it slow. I enjoyed moving around.

Summer Burn| Week 8 Day 1: Power + Athleticism

I am done with week 7. I enjoyed the core.

Summer Burn| Week 7 Day 5: Core + Recovery

Angela

I was fooled and it did kicked my butt. I still did what I can.

Summer Burn: Week 7 Day 4| Full Body Conditioning/Flow

So perfect for needing a quick effective workout after a long day! 💪

I enjoyed learning new things and got through it.

Perfect little workout, especially when traveling.

Summer Burn| Week 7 Day 3| Functional Strength & Core

Kelsey

Summer Burn| Week 7 Day 2l Metabolic Conditioning

Dripping with sweat after those KB swings!

Tiana

Some stuff was new to me and I enjoyed it.

Summer Burn| Week 7 Day 1| Power Athleticm

I’m done with week 6 and I enjoyed it that helped me decompress from work and refreshing.

Summer Burn| Week 6 Day 5| Pelvic Floor  + Cardio

Felt it burned in the end and definitely gained. 🔥

Always my favorite day with the cardio core

Summer Burn| Week 6 Day 4| Functional Strength + Core

Really enjoy the core emphasis in this one

Just what I needed for first workout of this week. Still behind but I’m doing it at my own pace.

Summer Burn| Week 6 Day 3| Power & Athleticism

Upped weight in everything! Surprised myself because I wasn’t feeling particularly strong today. I’m literally stronger than I think 🥰

Morgan

Summer Burn| Week 6 Day 2| Functional Strength & Core

Lindsay

Modified a lot. Shoulders bugging me and I’m not sure why so mostly did body weight but still got sweaty

Summer Burn| Week 6 Day 1| Power + Athleticism

Emilia

I enjoyed the stretches and mobility. Just what I needed for the start of my day.

Summer Burn| Week 5 Day 5| 40 Min Mobility: Follow Along

Spicy and efficient! Did the 3 min EMOM and had about 30-40 seconds at the end of each round except the last round when I was struggling. Got through the second circuit in about 12min if the rest periods aren’t counted and 15 with 45 sec rest after each set

Summer Burn| Week 5 Day 4| Full Body Conditioning Flow

Will 100000% be feeli by those Supermans tomorrow! 🙇🏻‍♀️

That first circuit is one of my faves. Was dripping sweat by the end. Needed that!

Summer Burn| Week 5 Day 3| Functional Strength + Core

Increased weight and got an additional round in from 4 to 5! Feels good to be moving!

Shawnia

Love this one! Almost 6 sets and am sweatyyyy 🥵

Summer Burn| Week 5 Day 2| Metabolic Conditioning

Reading the comments I was prepared to sweat but HOT DAMN 🥵 🔥 just what my mind and body needed 💪

Summer Burn| Week 5 Day 1: Power + Athleticism

Just what I needed at the start of the day.

Felt good to stretch out the aches and pains

Summer Burn| Week 4 Day 5: Core + Recovery

Loved this! Upped weight for just about everything and felt good!

Summer Burn: Week 4 Day 4| Full Body Conditioning/Flow

Definitely started to lose grip strength in the second circuit at the 3rd set. Had to give up on the hanging tuck ups because I could literally not hold on! 🥹

Shoulder hurt with the hanging core work so I changed that to leg lifts

Summer Burn| Week 4 Day 3| Functional Strength & Core

Dying! Love these workouts. I can’t finish within the minute most of the time, but I’ll get there!

Hannah Sanchez

Summer Burn| Week 4 Day 2l Metabolic Conditioning

Amber

Cassidy

Summer Burn| Week 4 Day 1| Power Athleticm

Always love mobility at the end of the week. 😍

Summer Burn| Week 3 Day 5| Pelvic Floor  + Cardio

I have not been motivated at all these last couple weeks with illness and just tired of working night shift. I feel like I’m going backwards on my progression.  One day at a time.

Started the night before then finished after midnight. Just what I needed.

Summer Burn| Week 3 Day 4| Functional Strength + Core

I loved this! The bi weekly Pilates really served me for this and it was nice to feel rather than see the work I’ve been doing!!!

This was a good deload week workout that still challenges!

Summer Burn| Week 3 Day 3| Power & Athleticism

Running on low fumes today so this one didn’t hit as much since I didn’t push myself as hard but I’m glad I got some movement in either way

Really enjoy this one for the simplicity!!

Definitely upped my weights and felt great to see the progression in a few weeks!

Summer Burn| Week 3 Day 2| Functional Strength & Core

Completed this Thursday but forgot to finish in app!

Might be low impact but not low on sweat 🥵 loved it!

Loved the break from all the plyo but no less of a sweaty mess than normal. 🥵 😂

Janessa Orwig

Summer Burn| Week 3 Day 1| Power + Athleticism

Loved this! Had both of my sons join in; they play club soccer and wrestle and they both struggled through the mobility. Trying to teach them to be intentional with their breaths and movements! We will be returning to this!

Krista

Dina

It was good. As a former dancer, it was interesting to see how mobile I still am in some areas even while being SO tight in other areas from being postpartum. I really appreciated it. Thank you!

KaLinda

Summer Burn| Week 2 Day 5| 40 Min Mobility: Follow Along

Love all the mobility exercises that you have in place….

Think I could have gone from 4 min to 3 which was surprising because I really thought I’d be dragging today due to soreness but I had about 1:35 at the end of each EMOM. Got through circuit b in about 14 min with round 3 being the fastest after I found the flow.

Loved the 3 or 4 min EMOM!! Sooo good! 🔥

Summer Burn| Week 2 Day 4| Full Body Conditioning Flow

Slow burn! 🔥 
Those Superman’s about had me dead and I usually love a Superman! Humbling

My legs were quivering at the end of that. 3 mile run before probably didn’t help. But man those Superman’s burn it all out

Summer Burn| Week 2 Day 3| Functional Strength + Core

Loved this one! Burpees are a love/hate. Love because they work so well, hate because they work so well 🤣

Brianna

Julia

Summer Burn| Week 2 Day 1: Power + Athleticism

I always forget how impactful and good it feels to slow down and do some mobility. Some great work in there

Summer Burn| Week 1 Day 5: Core + Recovery

chio

Steph

Summer Burn: Week 1 Day 4| Full Body Conditioning/Flow

been such a busy couple weeks but finally a solid lift in! this felt amazing!!!!

Summer Burn| Week 1 Day 3| Functional Strength & Core

Brittany

Love the EMOM! The single leg hops were WILD 🔥🥵

Summer Burn| Week 1 Day 2l Metabolic Conditioning

NEW! Summer Burn| Week 1 Day 1| Power Athleticm-5.12

Love this one! Still wishing these were a tiny bit shorter time wise but loving the strength + conditioning piece!

MADE myself do this. That mental strength training though

Wk2/Day 3 PHASE 1 |2.20.25 | Quads, Glutes & Adductors

Whew! This went both faster and harder than I expected! I usually think of arm days as being slower and lower heart rates but this had me shaking and sweating! 🥵

The finisher is such a fun challenge! 5 mins for me

Wk2/Day 3 PHASE 1 |2.21.25| Chest, Triceps & Delts

That last drop sequence about took me out! Hamstrings WILL be feeling that tomorrow. Tried to go lighter in some areas as I’m planning a long run tomorrow and don’t wanna be too sore but still kicked my butt!

It was good but I will need to add more to the warm up.

Kass

Wk2/Day 1 PHASE 1 | 2.17.25|  Glutes, Hamstrings & Adductors

🥹🥵🥵🥵🥵🥵
Did this after a 2.5 mile run and whoooooo boy! Had to use more assistance with sissy squats than normal which was slightly disappointing but think that’s just due to fatigue from the run

Single leg squats killed me… but I was giving the full variation of sisy squats a go and succeeded for one round, little wins

Wk2/Day 2 PHASE 1 | 2.18.25| Back, Biceps & Delts

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