Name: Playbook - Hannah Bower - BTB Workout 10- upper body
Uploaded: 2022-10-06T13:35:37.036Z
Duration: 30 min
Description: BTB Workout 10- upper body

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

Nikki

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

Dulce

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

I just wanted to get some light movement in today….this was perfect!!

Camille

I think these workouts are the perfect level of challenging for me right now! A couple of years ago I switched to a highly sedentary job and my body sure feels it.

Kaitlin

Arpita

BTB Workout 1- full body

Fantastic! 10
Months postpartum and trying to keep a strong core. My extra skin may be jiggly but my core is strong! 😂

Cassie Bowie

The dumbbell rdls and the inner thigh movements got me! 😫 but it was a good burn!!!

Day 2 workout ✔️ 

#PostpartumJourney

Taylor Jackson

OK, I am two months postpartum with my third child and my core has never felt better, even pre-kids it never felt this strong. Still have fat and stretched skin but I can feel the difference this time around having actually taken care of my core and your b2b workouts etc. Thank you for sharing your knowledge

BTB Workout 2- full body

This was perfect because both my kids and husband are sick so I had baby strapped to me since she doesn’t want to be put down

Rachel

I love how real Hannah is. It makes me feel like it is possible to have the healthy lifestyle WHILE being a mom!

Holly

Wow! I’m proud of myself for making it through this one 🤯

BTB-Endurance Day

It was great! I definitely need to work on my lunges. But…my knees hurt when I do glute bridges?

I was only able to make it through 1 round due to little one waking up from her nap. But glad I was able to get something in today!🥰

Adrianna

BTB workout 4- full body

Was able to get this in during my baby’s nap!

Colleen

Those mod sit ups get much harder with a 3month old than 1month hah 😅

BTB Workout 5- legs

A great one! Shaking legs at the end. First workout in months!

Kara

Great workout!! Worked muscles I haven’t in a while

This was a tough one, but we got it done!

Abigail

BTB workout 6- banded full body

Quick, simple and I’m still burning! Loved it!

Maggie

This was quick, hard and felt SO good! I really felt the burn in my legs and abdomen.

Haven’t been able to workout in a few weeks because life with a little one is so unpredictable. I love how quick and efficient these workouts are! Leaves me feeling satisfied and with enough time to get other things done!

Kaitlyn Chriss

BTB Workout 7- more lifting

Naomi

Loved this! Little one is sick and not sleeping long chunks without me right now, so it was so nice to be able to whip this out fast before she needs some cuddles 🥰

BTB Workout 8- LIVE fullbody

Thank you for the tutorials. My form improved as the work outs continued and I made little adjustments

BTB Workout 9- full body

That piriformis stretch was 😚👌🏻I needed this!

I am so sore from the other workouts and this felt AMAZING!

I needed this!! I am 7 weeks postpartum and did my first leg workout. All body weight but oooffff I am SORE. I wanted to workout today, and stretching was just what I needed!

Sarah Fink

BTB LIVE recovery, mobility & stretching

Great sweat to get the day started! And those swoops--oof!

Kayla

BTB Workout 11: Full Body

By round 3 in the first circuit my legs were feeling it! 🔥

Great workout to end “Back to Business”. I had Covid-19 last month and have been struggling with lingering fatigue, this was a great program to ease me back into working out again.

I just completed my first program! I'm so proud of myself because I tend to get discouraged and stop when I don't see the scale moving. But overall I feel so much better and I have noticed a change in the way my clothes fit! I am so happy I joined and can't wait to start my next program! 🤍

BTB Workout 10- upper body

Community

More workouts from Hannah Bower