Name: Playbook - Hannah Bower - BTB Workout 10- upper body
Uploaded: 2023-12-12T00:44:19.605Z
Duration: 30 min
Description: BTB Workout 10- upper body

Monica

It’s July 31… and I felt like listening to Christmas music today… and I was so happy to see the Christmas decor in the videos. Lol. Made my workout extra happy… also, my arms are burning!

Casey

Nikki

Loved the burn!! Push ups are getting stronger too 🙌🏼💪🏼

Jacee

Good workout. I feel it.b like I did something without inviting myself.

Priscilla

Hi hun 
This is an excellent program 
What should I do after completing this program?

Arpita

Ashley

cristina

I do this one so often! Best upper body + core workout for me to fit into busy mornings!

Erika

Was waiting for an upper body day and it didn’t disappoint 🔥💪🏻🔥

Nikyla

I was not feeling like a workout today but this was so straight forward and doable. Thank you again!

Taryn

Great! Coming back from a C section so this was a great quick arms plus a little core!

Emily

Whew! That was as good as morning coffee! Hello delts😉

Ashley Powell

Oh, this was a good one!!! 🙃 Feeling it already!!

Alexandra

Great! Loved ur step by step articulation of breathing along with every movement! Thanku🙏

Divya

Thank you! Everything went great except the exercise that requires sitting for balance while lifting. I am not flexible enough to sit with my legs out like that. Any recommendations for improving mobility/flexibility in the legs?

Dana

Alma Shamatov

Sara

Sweetlife2020!

Hands slightly turned out to protect the shoulders. 

Straight legs to make more difficult. Bend knees to make it easier

Bench dips

Neutral spine. Core engaged. NO CONING

Modifications: 

👌🏽Regular push-up 
👌🏽Regular push-up with a slow eccentric phase but use your knees to push back up
👌🏽Knee push-up 
👌🏽elevated knee push-up 
👌🏽wall push-up

Pushups

Superset 1

No band? Use a lighter dumbbell or do 5 more immediate reps after a 5 second rest

Side delt raise

Pull up as fast as you can 

Range of motion will be shorter that’s ok! Pull up as high as you can go 

No band? Just do with Dumbbells for 5-8 additional reps instead of 20

Delt raise pulses

Superset 2

Seated keeps the core engaged and also removes the ability to use momentum!

Elbows directly over shoulder once extended

8 reps each side

Seated cling to shoulder press

Keep elbows fixed 
Drop weight until it touches couch or back!

Overhead extensions

Superset 3

Glute work is important in connecting back into your core!

5 clamshells with 5-10 knee drive to extension.

Forward & back = 1

Clamshell + knee drives & extensions

Do sliding glute bridges if you cone. Or just hold dead bug.

Exhale slightly before you pull your knee up. Finish exhale as knee finishes at table top: 

Drive using your core: initiate the movement in your core!

I’d rather you focus on going until burnout than the reps! Quality core connection >> the amount

Marches

Core

BTB Workout 10- upper body

Jessica

Taking it easy as I’m recovering from hemorrhoids

Delaney

Nancy

BTB Workout 1- full body

Loving these quick, yet effective circuits

Short. Sweet. To the point. 

Shoulders and obliques are on 
F I R E

BTB Workout 2- full body

Stationary bike instead of tread mill…nice circuits to get the blood running

Perfect when you don’t have a ton of time!

Used our row machine since we’ve had a bunch of snow today!

Rachel

BTB-Endurance Day

Love the glutes + pull down!! Hits the core and glutes 🔥

I’m loving this program! I’ve been sore after every workout! Getting back into the swing of things postpartum and can definitely feel and see a difference in my core! Feeling great!!

Shay

BTB workout 4- full body

Loved this one! It was so easy to fit it into my day! This might be my go-to for busy days now!

Dzenana

BTB Workout 5- legs

🔥🔥 love these circuits!! The 2nd circuit with the band is the greatest

Kourtney

BTB workout 6- banded full body

The sweat was gold today ♡ love these BTB workouts when I'm having a hard time mentally.

Maddie

BTB Workout 7- more lifting

Amazing! Did this once and felt like I couldn’t do a second round but I challenged myself and got it done! Now I’m in my own puddle of hard earned sweat!😂

Great HIIT workout to get your heart rate going!

BTB Workout 8- LIVE fullbody

7 weeks postpartum. I stopped working out at 30 weeks pregnant (was just soooo over it!). It feels so unbelievably good to be active again! Can’t wait to get back to lifting heavy and build my muscle back up!!

That reverse hamstring curl though!!!!! Holy moly, again, found areas of weakness. I am proud of the single leg RDL though!

BTB Workout 9- full body

So good! I feel like my postpartum body’s finally being loved and cared for.

Shivani

When stretching your ankles, if you can’t even curl your toes under how else can I stretch my talus?

BTB Workout 10- upper body

Community

More workouts from Hannah Bower