Name: Playbook - Hannah Bower - Additional Optional Upper Body Mobility & Stability
Uploaded: 2024-01-18T19:28:17.919Z
Duration: 15 min
Description: Additional Optional Upper Body Mobility & Stability

Amazing for tired old shoulders like mine. I want to do this twice a week!

Neacolette

Elissa

Wow my upper body already feels waaayyy less tense. Thank you🔥❤️

Kirsten

Laurrie

Kaylie

Leigh-Ann

Cleo

Aw, thank you, perfect for my a achey shoulders

Great mobility challenge! I struggled so hard with the preachers and lifting my left hand off the floor, at one point I couldn’t even lift it. Something to work on and towards. Rebuilding shoulder mobility and strength. Thanks Hannah!

Janine Ducharme

This felt good after the workout. My arm mobility is definitely 🗑️lol

Caitlin

This was great! Definitely doing this one weekly.

Jenna

Robin

Birgitta

Dawn

My shoulders are not very flexible at all and they definitely feel better after this

Ashley

Beatrice

Surprising how you can target places of weakness, you could be unaware of!

Paula Kane

Definitely loving the stretch! Better mobility here I come

Shelby

Leticia Lopez

Jesi Stephens

Brandi

Exactly what I said about the hip mobility, absolutely amazing and torture at the same time. As someone working on PC all day long, this is a must.

Hana

In this series of exercises you will be focusing on the shoulder joint, shoulder girdle and the surrounding muscles within the shoulder joint & girdle. 

This will strengthen, provide stability and good range of motion…of course you need to practice to get there and for these exercises to be easy.

A series of prone lifts working the shoulder & scapula in different planes of motion.

3 different lifts
5 reps each 

•Completely forward 
- head down and forehead on the ground with your arms by your head, elbows straight…lift your arms as high as you can with your palms facing one another keeping form. 


•Out to a diagonal- same as above but now place your hands at a diagonal. In between straight and out to the side. Place thumbs in the air. 

•Out to the side- same as above: about move hands directly to the side of you. So wrist, elbow and shoulder are in alignment

5 reps each

Prone Lifts: 3 ways

Reps are per side 
Recommended reps: 5

Form:
Now putting together your prone lifts, you will lift your hands as high as you can and keep them raised as you sweep your hands to your back. 

As you rotate shoulder so hands are facing the ceiling, place hands on back so your fists are touching.

Take a deep breath in and as you exhale lower your elbows as low as they will go. (Goal is the floor) 

Inhale. Lift arms back up and keeping hands lifted as high as you can go, sweep them back to starting position over your head arms straight squeezing ears. 

Try to not touch your arms as you come back & reach in front of you! ( rest if you need to) but goal is 5 in a row lifting as high as you can!

Chicken Wings

Prone lifts SS Chicken wings

This is a step up from prone lifts. We are really isolating the shoulder girdle during this exercise.

5 lifts per arm
5 circles per arm (5 clockwise and 5 counter clockwise)

Get in a preachers position
- extend hands out in front of you as far as you can
- with a small 1-3lb weight (or body weight) extend your hand lifting right in front of you as high as you can.
- as you lift your arm, exhale and extend the opposite arm as far as you can in front of you.

Once you do 5 lifts: drop weight and lift hand as high as you can. 
- then make big circles keeping hand lifted.
- 5 circles clockwise, 
-5 circles counter clockwise.

Keys: 
-keeping chest down 
- lifting hand as high as you can entire time 
-reaching opposite hand away from your body as you can during entire set

Preacher Prone Lifts + Circles

Recommended time: 15-30 seconds 

Staying in preacher (or cat position) rock back and forth really focusing on stretching your sides. 

Shift weight and lean into the side your rocking into pretty heavily all the while stretching the hand your leaning into as far as you can away from your body.

Feel free to hold any position during this exercise for some time too! 

Can do 30 seconds or 10 rocks

Preacher rocks

Preacher Prone Lifts

Two dynamic mobility exercises that will open your chest and your mid back!

Recommend time: 15-30 seconds 

Lying prone, rotate into your arm so your belly is almost facing the ceiling 
- really lean into the armpit as you rotate your leg across your body and sweeping your foot towards your elbow 
- take this exercise slow and if you want to hold the position as you finish your twist you can

Scorpion

Recommended time: 15-30 seconds

This looks a bit like a cat dog but it is not quite the same. In this exercise, we are solely focusing on the shoulder girdle. There is no lower back movement.

So really placing emphasis as you retract the shoulder blades: pulling them as far down & back & as close to each other as you can.

Then pushing through your hands and rounding your back. Round as if you’re trying to stretch your hands and your mid back as far always as possible form one another.

You also want to think about pulling your scapula away from on another! How big of gap can you make between your shoulder blades.

Exhale as you protract (round) and inhale as you retract (arch)

Protraction and retraction of scapula

Opening chest and thoracic spine

This is going to target your shoulders in positions that often are really weak on many people. If you have a shoulder impingement this is a great exercise.

Recommended time: 15-30 seconds
Per side 

Form:
-Lying on your side
-knees slightly bent
-elbow tucked into your side. If you have a hard time placing elbow on side, roll a towel up and place between elbow & side.
- this will help keep elbow fixed 
- once elbow is stable, rotate hand down either with a small width or body weight or band as far as you can go. Pause and then rotate back up and let your hand fall behind your body. 
- you should feel a stretch 
-only go as far as you can go while keeping elbows fixed! They shouldn’t be moving around as you are rotating 

The move to your belly.
- elbow bent at 90 at your side 
- press elbow into ground and lift wrist as high as you can keeping elbow on the ground 
- lower back down

Side lying rotations

External and Internal rotation

We will target the serratus and lat exercises in these next two exercises.

This is also a great one for ribflare.

Recommended reps: 10

Form:
Lying supine with knees tucked up
-ribs tucked down or neutral 
-keeping back flat, place arms by your side with elbows bent 90 and your hands up toward your head 
- keeping elbow and hands on ground, glide them up toward your head until they are straight 
- extend as far as you can while keeping back flat and ribs tucked.
- you may have to limit range of motion and that’s ok. 
- exhale as you glide up

Serratus Reaches

Recommended reps: 5
Per side 

Lying in side 
Knees slightly bent
Shoulder, Ribcage & hip all in straight alignment 
- elbow under shoulder with bent 90 arm 
- dig your arm into the ground, exhale and imagine dragging lower armpit  to your hip.
- this is a retraction and downward movement of the scapula as well. 
- really think about “tucking the lats down” or “down and back” of the angel wings 
- if you want more stretch, extend elbow so it’s slightly in front of shoulder

Serratus Drags

Serratus Reaches & Drags

Additional Optional Upper Body Mobility & Stability

First workout in a while!! It was hard but I’m so happy to be here :)

Suzett

I’m not sure what I was doing wrong but I couldn’t get my photos or video to upload 🥹

Rebecca Smeltz

alejandra

30 Minute and Under Challenge

Great information!! Thank you for explaining all of this and your support throughout the challenge! I’m very excited to be a part of it!

Maryam

Common Questions

I started doing this program as it came across my email for a discount first 7 days as a trial, then afterwards I think it said like $8.99 for the month instead of $14.99. Hope that I read it correctly. This is what I’ve been looking for as I have read a lot of Hanna’s programs and I especially like that she focuses on different groups of the body and not just do continuous same over and over and over as that is what I was paying for. Score and it did not help me at all.

Renee Barker

3 Minute Follow Along Warmup

Jessi

I have really weak hip flexors so this was great! And a great way to get movement in on rest day

Celine

Just a little confusing with the cartwheels but overall good 🤩

Marcela

Additional Optional Hip Flexor Strength & Mobility

Such good suggestions for shifting my mindset!! Focusing on where I’m at now and taking into consideration the season of life I’m in today.

Tiari

Emily Jacobs

Mindset 1: Starting Small

Andrea

Took a few days off to reevaluate things 
Switch to the 30min  and under program and this is just what I needed ❤️

It was great! But I didn’t know I could use your timer. I know for next time

Jade

W1/D1 30 Minute and Under

Virginia DelBondio

I’m 9 weeks today and this definitely kicked my ass. In a good way 😅

Iris

W1/D2 30 Minute and Under

Autumn

Didn’t have a ton of time today but this hit ALL the right spots 🥳🥳🥳

Jillian

Jess

W1/D3 30 Minute and Under

Great little workout! Loved the mobility section too!

Mhairi

sara

I’ve been doing the mobility portion of this workout before I go to work and it sets me up for a good day.

Camille

W1/D4 30 Minutes and Under: Optional Mobility & Recovery

I’m feeling accomplished with what I am getting done, it’s not as much or often as I anticipated and I wanted to go hard but it’s very sustainable and I feel good about it. Learning to leave the ego when it wants to hijack the narrative. 
Getting at least 3 work outs in a week felt great, accomplishing and made me happy. 
I will continue to do that. 
Meal prepping also feels good when I leave enough time on Sunday evenings to prepare my favourite meals, it makes it more exciting when I am hungry and I get to enjoy a nourishing meal that’s already made or pre-cooked.

Love what you said about not feeling bad for not meeting unrealistic goals

I appreciate your gentle and kind responses to all kinds of journeys. It feels very different than the main-stream approach to fitness & health! Re-writing the narrative is so important!

Devon

Mindset 2: Building, Flexibility, or Both

Got a little pregnancy energy back today. This felt great to do ❤️

Was feeling a quicker workout and I highly underestimated this. Tiny muscles that are often not used are shaking!

Morgan

Had to break in the middle for a nap wake up but got it down in the end! Feeling great for it!

W2/D1 30 Minute and Under

Simone Fisher

Had my two year old trying to do this one with me! Kicked my butt but was so good!

This was a great workout for the days you really don’t feel like working out but gotta do something! Got me a little sweat going and felt good to move.

W2/D2 30 Minute and Under

Dani

W2/D3 30 Minutes and Under

I was apprehensive about the mobility portion (I skipped it last week, just wanting to lift heavy) but decided to give it a shot this week and I’m glad I did!
Felt good for my body. Loved the core workouts as well.
Also, I’m two weeks into this program and it’s the first time using the timer on here instead of my own iPhone app. Game changer!

Marissa

W2/D4 30 Minutes and Under: Optional Mobility

Beautifully put ❤️‍🔥 I have gone further in this program then I have any other program in my life because of all the things we’ve stated here. Pushing past through negative thoughts and actually seeing results because of it ❤️‍🔥

Jessica

Great reminder to stay positive even on those bad days

Caroline

This week, I’m saying no to going extremely hard in my workouts that leave me so sore, even though I want to lift heavy and hit some PR’s. 
I’ve said no to excuses, like procrastinating my workouts. Saying no to junk food and nurturing my body with protein and whole foods.

Mindset 3: Say No

Kristen

Arms are like noodles, feeling good!! 💪

Felt so so so good! Back at if after 3 weeks out due to bronchitis!!! Slow and steady and it burned!

Katie

W3/D1 30 Minutes and Under

Exactly what I needed after a very long work day.

W3/D2 30 Minute and Under

Brittney Howell

My toddler decided to tap the stars! I have No clue what he picked. 

This workout set is one of the examples that I love doing your workouts Hannah. These were easy to follow, simple workouts but they kicked butt, arms and core!

Brittney

Tougher than it looked, but feeling good!

W3/D3 30 Minute and Under

Wow! 15 weeks post c-section and this was hard/great! Definitely modified but loved it!

Ashly Vandenengel

I had 1 set of core in me today (mom time 🥴) very much love the movement it entails.

These optional days are my favorite and I look forward to them! Working my way up to being able to do two rounds of the ab circuit, but super happy with being able to complete one round (mostly) without modifications !

Mikayla

W3/D4 30 Minutes and Under: Optional Mobility

Think I need to watch this video every day 🥰

Absolutely love this mindset and a small part of me definitely needed to hear it.

Thanks so much for this! I really appreciate how you gave me understanding about the balls to the wall method. I used to think balls to the wall was the only way to go and that if every single workout I did not hit a personal best then it was a failure. So based on this trying to hit personal best every single workout I thought literally within how much time will it be before I can lift a car or something I thought when will the end be how how heavy do I need to lift and I had started to think that I don't need to hit a personal best every time and this video really helped me understand from your point of view the person with more experience the certified person that every workout does not equal 20 new personal best thank you.

Mindset 4: Separating Effort From Performance

Great sweat and workout without making me want to quit or it being impossible to get through.

Doing this in slow movement is really good! 💪🏼🥵

Carina

Went up in weight for most leg exercises but not arms cuz I don't have enough dumbbells lol, but still felt so good! 3 full rounds with 2 minutes left, so I filled it with rebounding! 🥵🔥

W4/D1 30 Minute and Under

Love this workout! When I’m shorter on time or just need a solid full body workout, this one kills it!

Lindsey

Loved this workout from the first week! I had to modify today and skip a few exercises today, but it was still good!

Casey

W4/D2 30 Minute and Under

Workout was great! I’m not sure if this is possible, but it would be really nice to be able to set my entire app to lbs …. It’s a bit distracting to have to switch each and every single exercise to lbs 😬 I have looked around the app to see if this is possible and so far, I’ve been unsuccessful.

Bree

These circuits are my favorite!! Love the tempo ❤️‍🔥

Realy like this arrangement of exercises!

W4/D3 30 Minute and Under

Got 1 set in and it felt amazing!! ❤️‍🔥 core is getting stronger

Stephanie

Maddie Sublette

W4/D4 30 Minutes and Under: Optional Mobility

Pendulum of discipline and grace ❤️‍🔥 love this!!

Good message, for me I need help with my nutrition mindset.  For working out, I find the consistency with variation.. Meaning if i don't want to work out, take a you day, or an upper body day, or mobility.

Lovely message! Last week for me was not a lack of motivation, but a lack time, between teaching all day and it being my week to cook, and a correction blitz, I chose to rest a home over the gym. I worked out once on Sunday and then following Saturday and Sunday. Just listened to my body and tried not to be hard on myself.

Mindset 5: Missing Motivation

This one really makes you dig deep. But you feel so good and accomplished after. Totally worth it to push through!

Heather

Brittany

W5/D1 30 Minute and Under

One of my favorites for when working it sounds impossible but want to get it done ✅

I can now hole the boat pose without holding my thighs ❤️‍🔥

W5/D2 30 Minute and Under

Had to split this one up due to mama duties. Yesterday knocked out the upper and booty, today was lower and booty. LOVE these work outs cause you can get a good burn on in short time. Great for when mama duties call ❤️‍🔥❤️‍🔥

Best booty burn!! ❤️‍🔥❤️‍🔥❤️‍🔥 
Also, love this upper body circuit

Picked up where I left off pre-vacation. 32.5 weeks pregnant means some modifying though - did rounds instead of timing (2 rounds first set, 3 rounds second set, 2 rounds third set) and still got to 30 min! 🦾

Chelsea

W5/D3 30 Minutes and Under

Kiki

The mobility portion was a bit hard to follow.

Audrey

Trying to get to where i can do both core rounds without mods, uf

W5/D4 30 Minutes and Under: Optional Mobility

First time in my life that I have gotten to the last week of a program 🥹 so excited to start vol 2

I had a mentally exhausting day and began debating going to the gym on my way home or not. Listened to this mindset and decided to let discipline take over. I just parked at the gym and going to head in. Thank you for the motivation ❤️

Mindset 6: Keep Going

Mariah

Danielle

I love the upper body burnouts ❤️‍🔥 didn’t have time for lower burnout (mama duty called), but was able to do the explosive step ups for the 1st time EVER!! Loving this

W6/D1 30 Minutes and Under

Took me 39 minutes but damn that was a wild one

I’ve NEVER been excited for core work till today ❤️‍🔥 since incorporating the optional 4th day into my week I have loved working my core. This small yet mighty core circuit was amazing

W6/D2 30 Minute and Under

❤️‍🔥 amazing upper burnout ❤️‍🔥 
What does the leaning forward for the lunges do differently?

Additional Optional Upper Body Mobility & Stability

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