Name: Playbook - Hannah Bower - Dumbbell & Band Back 8.25.22
Uploaded: 2024-03-06T20:30:23.443Z
Duration: 35 min
Description: Dumbbell & Band Back 8.25.22

I enjoyed this one quite a bit! Any tips on what to do for elbow pain?

Kara

Mela

Tiana

Just what a needed! 👏🏽👏🏽👏🏽

Cleo

Alexandra

Another solid workout! Just absolutely love everything you put together!

Markie

My back feels great! One comment on the editing - it frequently happened that the first exercise clip also included part of the second exercise. When I had my phone placed away while I was doing reps, it got confusing to watch since I couldn’t always follow along.

Shivani

Jessica

Another fav!!!! Absolutely crushed my back and loved it

Sumaiya

LOOOOOVED the rotator cuff stuff! Good for healing if the weights aren’t too heavy :)))

Felt so good to move my body again! This was a lot harder than it looked and I’m grateful 🙏🏻🙏🏻🙏🏻

Jillian

Damn. This made me realize I need to incorporate more back days.

Katie

I’ve been out of the gym for a few weeks. This was a great way to ease back into a back workout, had a good sweat going and muscles are on fire. You never fail Hannah, thank you!! 🔥🔥❤️

Gabi

Meaghan

A dumbbell and band workout! 

Low impact, targets a ton of stabilizing muscles in the rotator cuffs! Need a workout that’s not too intense yet will challenge you, this is it!

Optional warmup! I like to walk .5-1 mile if I have time. This is completely optional. But nice to work a small sweat and warmup the body before working the back.

Warmup Walk- optional

Use light weight. If your lightest weight is still to heavy, use your body weight and slow the movement down. 

Lift arms as high as you can and maintain that height as you press to the side.

Ts & Ys

Bending chest over, lift weights to shoulder height. You can switch your grip from supine to hammer. (Palms down to thumbs up)

Rear Delt Lifts

Compound Set

Perform row: pull the dumbbell up and back toward your hip and hold 2-3 seconds before lowering. Really squeeze those back muscles as you pull your elbow back.

DB Rows

5 reps with elbows parallel to shoulders and 5 reps at a 45 degree angle. If the parallel version doesn’t feel great on the shoulders, pull elbows back into an angle.

Spider Row

Really challenge yourself with tension: you can see as I’m going through the set I’m making the band more taught and really struggling to pull it apart.

Think of dragging your pinkies to the opposite side of the room from one another!

Banded Pulls

Make sure glutes stay flat on the bench and neutral spine. Limit range of motion if you are not used to this movement or feel uncomfortable in lower back: the seated variation targets the lower back! So it’s normal to feel tension there but we don’t want sharp pain or being uncomfortable.

Seated Goodmorning

•10 banded face pulls: same concept elbows parallel with shoulders and then elbows with a 45 degree angle pull. Keep chest & legs lifting and high as you can.

Squeeze your glutes!

•Keeping Superman position: working shoulder mobility/chicken wing. Lift hands as high as you can as you circle them to your back: relax and deep inhale as you lower elbows to ground to really stretch the shoulder girdle.

•Finish with 15 sec of flutters

Modify: keep feet on ground. Don’t use band and use body weight. It’s still challenging! Just squeeze elbows aggressively as you pull them to your side.

Finisher: Core & Mobility Back Circuit

Dumbbell & Band Back 8.25.22

Morgan

A Really good workout. done the workout with my partner and both our arms are burning, absolutely loving  your app , I normally just do CrossFit so it's nice to change it up a bit . Wer from the UK all the way down in Cornwall 💪 x

Katie Hughes

Katherine

Dumbbell Upperbody 12.5.22

Question: How do you feel about doing the pendulum rows reverse grip?

Carina

Loved the simple layout of this workout! Very easy to follow and I know I am going to feel it later this week! 😅

Emily Storm

Gym Upperbody Pull 11.19.22

Alisha

❤️‍🔥❤️‍🔥 included this with week 1/day 4 of the optional 30 min and under program. Loved the burn in my arms from this

That push press finisher is brutal!!! Didn't do entire 60sec both times, I had to pause to catch my breath. 🔥🔥🔥

Dumbbell Upperbody Push 11.17.22

Rachel Macias

Kaitlyn

Pretty sure that my shoulders doubled in size during this workout 🤪

Dumbbell & Cable Shoulders 11.15.22

This was so good!
Goal this week is to be consistent!
Progress : preacher curls are at 18lbs. I started these with 15lbs 
And  scapular push up + windmill - 1st round I did on knees then full plank position on 2nd.
You just keep drilling "I'm strong" in me!!!! ❤️❤️❤️❤️

definitely going to feel this one 😂😂 great mind muscle connection this morning though!

Dumbbell Delt, Scapula, Biceps 11.4.22

This one is on repeat when I am short on time…

Molly

Jackie

Gym Upperbody 10.28.22

Little bit of tris, bis, shoulders and core - loved it!🔥

Marissa

Dumbbell Bicep, Tricep, Shoulder 10.24.22

Jennifer

Gym Upper Body 10.20.22

that plate complex was KILLER. definitely something i’m going to add on the end of more of my workouts. keep ‘em coming!❤️

Freaking awesome shoulder workout 💪🏻💪🏻💪🏻

McKenzie

Becky

Dumbbell Shoulders 10.14.22

Kiki

5wks in and in the best shape I’ve been in for the last 3yrs.

Dana

Dumbbell Upper Body 9.26.22

Loved this one! Tailored and added more back and bis and was perfect.

A nice lift to ease ne back in after my wrist sprain 😻

Sally

Gym Back, Biceps, Shoulders 9.19.22

Felt so good! Working on my ab engagement while pregnant, I have the guide and some specific questions for Hannah, is the Facebook group the same or would I be able to email?

Feeling this one in all the right places! Went H E A V Y and I know I’ll feel it tomorrow 😅

Cable + Dumbbell Back 8.19.22

really love this shoulder workout!! they’re numb by the end of it.

amazing shoulder pump from this one. also surprised myself by how strong i really am

Dumbbell & Cable Shoulders 8.17.22

Loved this one! Skipped the core and added another back workout. 😁

Phenomenal workout
.. I will be back for more of this one. I feel so strong

Excellent workout! First one in a while, and man I’m feeling it! Thanks, Hannah!

Kaley

Gym Upper Body 7.29.22

Shanele

Dumbbell Shoulder, Bicep, Tricep 7.5.22

Kimberly

Gym Back and Bicep 3.14.22

Final workout of my 20s—thank you for making fitness exciting and easy to get pumped about day after day!! Looking forward to the next decade following your programs 🙌💪 #sweatisgold

Awesome day2 upper body workout after coming back from vacy.
Love love love the burn!!!

Gym Upper Body 12.15.21

Boulder shoulders!! Feels good to still be able to get some movement in. Thanks, Hannah, for creating so many workouts for all of my needs 🤍

Kolbi

Touoooghhh but showed me where my shoulder weaknesses are

Leigh-Ann

Cable + Dumbbell Shoulders 8.30.21

Stuck in a hotel room with the gym not open but this worked 👍

Nicole Loewen

Very challenging but efficient when short on time!

Tricia

Body Weight Upperbody 8.19.21

Getting back to it after a long time!
Wanted something to kick the rear and this did it🔥🔥🔥🔥
Loved it!!!

I felt a lot of these workouts more so in my biceps and shoulders, still a challenging workout. Taking a few weeks off, I feel weaker.

Janine Ducharme

Gym Back and Chest 9.17.21

Erin

Valeska

Dumbbell Upperbody 8.16.21

Great burn! Did a few rounds and it was the perfect upper body workout from the usual high weight low reps

Julia

Wanted a light upper arm workout. This was perfect, did 4 rounds.

Camille

Burned. Couldn’t help but think about how far you have come since 9 months post partum. All the healing and strength. ❤️

Dumbbell Upper Body Burnout 8.11.21

One of my favorites! Great arm pump and feeling strong!

Oh man. This one was good! Def need to rub out my arms

Dumbbell + Cable Bicep and Tricep 7.13.21

I really liked that one! Super simple and effective.

Jessi

Got through 5 rounds!! That finisher was tough 😂

Caitlin

26 reps with 10lbs each hand in 2 min for the finisher. I’m toast 😮‍💨

Dumbbell Upper Body 7.8.21

Love returning to these older workouts, especially in seeing how much stronger I’ve grown 💪💪

Pushed it with the weights and now I can’t even lift a ten pounder 🫠

Dumbbell Back and Biceps 6.21.21

Band + Dumbbell Back and Bicep 6.19.21

Struggling mentally lately as I work through PFD in my second trimester. Continuing to find motivation in your workouts and the reminder to engage the core.

Payton

Karol Herrera

Bands Upper Body 4.28.21

Christina

Catherine

Dumbbell Delt 3.9.21

Ginger

Arms are toast. Quick and effective... just the way we like it!

On the struggle bus with getting in my workouts, so I’m starting off nice and easy with my favorite upper body!!

Michelle Eisenberg

Dumbbell Upperbody 2.17.21

Love a good upper body day on a snowy day when I can stay inside and use what I have! Banded workouts are no joke! Ever😂 they always get me

Hannah

Maria

Bands Upper Body 2.9.21

Trying to get back into it after a few months off. Thank you for the push!

Abby

Loved the shoulder burnout at the end! Surprisingly difficult!

Breanne

Dumbbell Upper Body 2.9.21

Plate finishers got me good 🫠🫠🫠
Broke it down and did biceps and shoulders with 25lbs plates then triceps and around the world's with 15lbs 🥹

38 weeks and this workout was exactly what I needed to make me feel just a little bit like myself again 😮‍💨

Rachael

Barbell Upper Body 2.5.21

Much needed 🫶🏽 feeling sore but the gains will be worth it

You find the most creative ways to work muscles and I absolutely love it for this first time pregnant lady!!!! 🤗🤗🤗

Dumbbell Bicep, Tricep, Shoulder 9.24.20

Superb workout!!! The plate finisher and wall triceps got me real good. Pull ups (assisted for me🤣) were super fun!!!

🔥added my own cardio, but this was great for an additional Saturday workout

Gym Upper Body 8.16.20

What a burner!!! Great quick workout. 🔥🔥🔥

This was 🔥🔥🔥🔥 the burn was epic! And this is tough.... 15lbs and got tougher from the get go

You are a beast! I did it with an 8 pound dumbbell and cried after about half way through 😅 loved this one though! Definitely want to work up to bigger weights!

Whitney

Plate Upper Body 8.15.20

Dips are my nemesis but glad this workout forced me to do them! 🤣Loved this workout. 👏

Virginia DelBondio

Mainly upper body- Ladder Workout 7.31.20

Love love love this one! I’ve never done iso holds or incorporated them into my workouts!

Needed a quick bjt effective workout and this was perfect!

Ashley

Gym Delts, Bicep, Back 7.20.2

This is the best workout I’ve had in a long time!! I was in a workout rut so I decided to give your program a try and it’s the best decision I made

Linsee

Gym Back 7.7.20

Gym Back & Bicep 7.1.20

Ooo that was a burner! Very humbling to revisit those shoulder exercises after a couple of weeks off.

This workout felt SO GOOOOOOD!!!!! 14 weeks today and feeling so strong still.

Dumbbell & Band Back 8.25.22

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