Name: Playbook - Hannah Bower - 1.10.25 Chest, Triceps & Delts
Uploaded: 2026-06-14T19:47:00.152Z
Duration: 40 min
Description: 1.10.25 Chest, Triceps & Delts

Lindsay

That finished EMOM almost had me falling on my face! 🥴 New level of until failure unlocked!

Morgan

Ok that inchworm wide push-up was finisher to my shoulders, they’re dead now wooo!

Janine

Sally

I feel apart quick at the end 😅 glad to start the day with some movement!

Chelsea

I could barely do the finisher 😂💪 got improvements to work towards!

mary kate

That felt great! Really felt like my breathing was connecting correctly with the chest flys! But that EMOM hurt I didn’t make it all four mins before falling on my face. 💪🏽🏃🏽‍♀️

Stephanie

The finisher was sooo challenging 🥵 will use this as my motivation for next time I repeat this workout!

Heba

Kiki

Michelle

Jennifer

Cheyenne

Ashley

Arms are toast after that finisher 😂😂

Taylor

The finisher 🫠😵😈
Ran straight to wash my hair before the sore sets in 😂

Katie

Gah good thing I washed my hair yesterday 😜 so good and I benched 85lbs today!!!

Paula Kane

Loved this one! That finisher too was 😮‍💨

Lindsey

What a great workout! I’m so sore this week!

Lin Bogush

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: 6
Recommended weight: heavy (60-75% 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

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

1.10.25 Chest, Triceps & Delts

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

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

Summer Sizzle| Week 3 Day 3| Power & Athleticism

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

Summer Sizzle| Week 3 Day 1| Power + Athleticism

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

This is a challenging workout for gym users and doesn’t relocate a realistic gym set up. I had to skip the treadmill intervals because the treadmill location is not near a location where I could complete the other exercises.

Jessica

Dead and dying but happy about it 🥵 The sweat is pouring down my face

Rachel T

Erin

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

I love the combination of strength training with core!!!

Hannah

jessica

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

Veronica

I had to take a 2 day break after the week 2 day 1 workout because I was sooo sore! This was so challenging today.. those jump squats at the end wowwww

Alexandra

Summer sizzle| Week 2 Day 2l Metabolic Conditioning

Eugenia

Laura

Summer Sizzle| Week 2 Day 1: Power + Athleticism

Did this over the lifting since I’m having muscle fatigue

Summer Sizzle| Week 1 Day 5: Core + Recovery

Felt easy but I’m very sweaty so I know I pushed it! Quite pleasing to have it feel easy but still get some good work done

I thought this was gonna be easy peasy but boy I was wrong!  Talk about a sweaty mess! 🥵 ♥️

This was sooo fun and wow dripping sweat yet again!

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

Killer! Even got a dude fist bump in the middle!

Kelsey

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

Loved this workout! Can’t wait to increase weight on those db thrusters 😈

My favorite!!! I loooove a HIIT workout and this checked all the boxes 🤩

Sweaty mess. I told myself “maybe 8 rounds”, but once I got there I knew I could push through. I modified the box jumps and push-ups on the 5h round so I think that helped give me a bit more stamina. But boy, by those last 2 rounds I was getting gassed. Surprised myself by getting Tabata done pretty easily too. Gonna be sore tomorrow!

Summer sizzle| Week 1 Day 2l Metabolic Conditioning

Took a week off for deload and the first actual week of summer and this was such a good welcome back! Looking forward to this program

A week behind and loved this one!! Great way to start the week!💪

Rose

Ended the week with this workout and it was the perfect start to the weekend 🙌🏼

NEW! Summer Sizzle| Week 1 Day 1| Power Athleticm

Glad to get this one done on the earlier side today!! Can’t believe I finished this program even with all the set backs! Can’t wait to start Enough tomorrow!!

Kathryn

RECLAIM| Phase 3| Week 4 Day 5| Upperbody DELOAD

Feeling good! Can’t wait to start Enough!!

RECLAIM Phase3| Week 4 Day 4| Lower Body| Deload

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

So glad this deload week is lining up with my period 😊 makes it easier to convince myself to do a workout when I don’t it won’t be too hard.

Love those Z sits both challenging and provide lots of feedback

RECLAIM Phase 3| Week 4 Day 2| Upper Body DELOAD

A great deload day! Very sweaty, but felt good!

Hit a PR on the single leg press! Not too bad for a deload day!

Reclaim Phase 3| Week 4 Day 1| Lowerbody DELOAD

Felt stronger than I thought I would today! Was on vacay so didn’t do any of these workouts, but still did 2 rucks and 2 walks while away. Feels good to get back in to it!

Dedra

RECLAIM| Phase 3| Week 3 Day 5| Upperbody Athletic + Power

Felt good to crush this workout before vacay! This week lined up perfectly with my cycle so feeling extra strong 💪🏼💪🏼

Did nooooot want to move today but turned my brain off and got after it. Feeling better than when I started for sure

Pleasantly surprised with my increase and weight and performance all around 🤩

RECLAIM Phase3| Week 3 Day 4| Lower Body Athleticism + Power

I did the warm up, 8k + 9 min sprints and the core exercises. I'm exhausted and happy for it!. 🤜🏻🤛🏻

Completed last night but forgot to finish in app. 12mph is VERY fast for my little legs to go but I DID do it 🏃🏻‍♀️💨

lol she said, “sorry if these rolling V-ups give you ptsd” 😂

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

Upper body is never my fave but I love this workout!

Deja

RECLAIM Phase 3| Week 3 Day 2| Upper Body Strength + Power

Upped my weights in most of the exercises and still felt like I could’ve gone heavier! Feeling goooooddd today!!

🔥 🔥🔥🔥🔥🔥
Opted for Spanish squats. My quads are on fire!!

Michelle 

Sweaty 😓 great one for the middle of the week

Reclaim Phase 3| Week 3 Day 1| Lowerbody Strength + Power

I am getting better at it and upping the weight in some including landmine ones.

Dominique

The around the world lateral shuffle I find fun to do 😁

RECLAIM| Phase 3| Week 2 Day 5| Upperbody Athletic + Power

I enjoyed it. Intense and simple at the same time.

Didn’t increase weight as much as I feel like I could’ve because my knee was bothering me today but still felt good to get this one done!

RECLAIM Phase3| Week 2 Day 4| Lower Body Athleticism + Power

Couldn’t push myself as hard until the last 20 seconds since I had my 3yr old riding his strider and he wasn’t going that fast 🤣 but did what I could!! I loved it still!

Kayla 

I enjoyed core and cardio. Enjoyed most of it.

Julia

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

I am enjoying it and learning about getting more comfortable and confident in the movements while being stacked.

My push presses are feeling so much better 💪🏽🔥

RECLAIM Phase 3| Week 2 Day 2| Upper Body Strength + Power

I just got done with reclaim you march challenge and was wanting more workouts from Hannah! It was great!! I loved it. Although I have bands at home, my gym doesn’t have the bands like in her videos so I’ll have to bring mine from home next time! I did everything without bands at a slower tempo and I just love love loved it!! Soo good!! 10/10 recommend!

It’s been really hard mentally to stay consistent recently. I’m so glad I convinced myself to just do it today! Felt so good!

I definitely feel it in the glutes and certain areas. I took my time in the exercise. I enjoyed it until the end.

Reclaim Phase 3| Week 2 Day 1| Lowerbody Strength + Power

Courtney

I enjoyed learning new things and took my time on this one.

Whew! Always a little rough doing new exercises, the workout doesn’t feel as smooth but I’m excited to keep going and improving on everything! Felt good to move today, listened to my body and had an unplanned rest day yesterday.

Reclaim Phase 3| Week 1 Day 1| Lowerbody Strength + Power

Loving the little changes in phase 3! Felt really good today!

I enjoyed the upper body and things changed up. I also enjoy the stretches and cool down.

One of the best upper body workouts! 🤜🏻🤛🏻

RECLAIM| Phase 3| Week 1 Day 5| Upperbody Athletic + Power

Did not want to workout today but so glad I did!!

I enjoy lower body and I find it helpful.

RECLAIM Phase3| Week 1 Day 4| Lower Body Athleticism + Power

What a great workout, I also did the running twice! Inspired 🫶🏻

Wow that was good! Did 2 rounds of the treadmill work 👌🏻

Okay those rolling v ups did piss me off at first but once I got in motion no one could tell me shhhhh 🤪🤘🏻
I did struggle to roll from Superman back to my right side without a little finger push but I’ll work on it

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

Felt good to get this done today! Definitely didn’t get as many workouts in this week as I had hoped, but next week is a new week!

I'm seeing some muscles 😱😍 I'm feeling so strong girls!!!

So loved every second of that. Feel so powerful!!!

RECLAIM Phase 3| Week 1 Day 2| Upper Body Strength + Power

We just did a little bit of errry thang today. Finally got connected with me PF which was really cool and strange at the same time.

Optional| HIIT & Mobility/Recovery

Some are challenging but I really enjoyed it.

Much needed core workout after week I had

Ooohh weee.  First time doing this and it has some really sneaky tough moves!  May be a new fave workout.

Reclaim| Bonus Advanced Deep Core (optional)

Reclaim phase 2| Week 4 Day 3| Deep Core + Cardio

My kids were screaming the entire workout but I still feel better getting it done! Here’s to a quick and easy bedtime😅

Shelby

Kept it about the same as last week as I found I had a bit more in the tank than I thought I did coming into my workout today so I increased sets and reps where I felt it and got a god sweat in!

Thank goodness it’s de load on spring break! Working out with 4 under 6 isn’t not easy 😅

Zarah

Reclaim phase 2| Week 4 Day 1| Lower Body Strength| Deload

Hey I finally tried the deficit with the box, instead of grabbing my leg and hey it felt so good. I was able to do it with great balance and form. 🤜🏻🤛🏻

Got it done and feeling great! This might be my favorite routine of this phase

Lowered the weights and heights but it all still felt good!

RECLAIM Phase2| Week 4 Day 4| Lower Body Athleticism| Deload

RECLAIM| Phase 2| Week 4 Day 5| Athletic Upperbody| deload

Might be lower weights and less reps, but she still will make ya sweat!

Decreased sets but kept weights and reps about the same and am already shaky 🤪

RECLAIM Phase 2| Week 4 Day 2| Upper Body Strength| Deload

These kinds of workouts make me feel like a professional athlete 🤜🏻🤛🏻 I love it.

RECLAIM| Phase 2| Week 3 Day 5| Athletic Upperbody

I enjoyed it and it makes sense to take it slow instead is rushing to maintain posture. I find it to be helpful is what I need.

Did not have time for the cool down today! But holy moly I’m dead 💀💀💀 woke up early and did a ruck with the hubby too. Great lower body day today!

That post period strength man 😂💪🏻😅

RECLAIM Phase2| Week 3 Day 4| Lower Body Athleticism

Completed yesterday but forgot to finish in app. Good day to switch things up because my body was hurting

This was a nicely timed workout as I needed to give my body a break from lifting.

Reclaim phase 2| Week 3 Day 3| Deep Core + Cardio

Added weight to my OH presses! Was a struggle at the end but felt good! My arms are dead 🩵

1.10.25 Chest, Triceps & Delts

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