Name: Playbook - Hannah Bower - Pull 6.13.24
Uploaded: 2025-12-15T23:11:22.268Z
Duration: 35 min
Description: Pull 6.13.24

Krista

Morgan

I hit so many milestones with this workout!
I graduated from 15lb dumbbells to 20s on the reverse fly, and PR'd my deadlifts at 174lbs for 10 reps!
I'd been so sluggish all week and then killed it today! 😁🙌👏💪

Maggie

Tenille

Erin

Katie

Nikyla

Loved the 3 way bicep curl and core finisher

Jade

Delaney

Loved this workout this Friday! And the core finisher great way to end it 🔥

Dedra

Quick and effective! Added a second round of core finisher since I won’t get a workout in tomorrow. Thanks for always keeping it fun, Hannah!

Kelsey

Enjoyed from the beginning until the end.

Dominique

Rachel T

My thighs are dead after that finisher 😂😂

Taylor

Brianna

Dani

You will need a barbell, rack, band, and dumbbells for this workout.

As always equipment modifications and substitutions are included in movement descriptions.

Recommended reps: 8-10
Recommended sets: 1
Recommended band tension: light

Substitution: Use a light pair of dumbbells for bent over reverse flys, can also use cables 

Form:
-Start standing with your ribs stacked over your pelvis and feet firmly planted in the ground
-hold your band folded in both hands, or
Your cables crossed 
-lift your hands shoulder level out in front of you
-as you begin your pull, engage your scapula by retracting your shoulder blades together
-pull your wrists apart keeping a slight bend in your elbows
-pull until your arms are out at a T position 
-wrists stay level with your shoulders
-release the tension in the band or cable by adducting your arms back together
-repeat

Banded Pull-Aparts

Recommended reps: 5-10
Recommended set: 1
Recommended weight: none 

Modifications: lay on a bench or edge of bed/sofa, one arm at a time 

Substitutions: laying Y raises 

Form:
-start laying facedown on the ground with your arms extended out in front of you 
-begin by lifting your arms off the ground as far as you can with your thumbs facing the ceiling 
-from there circle your arms to that they reach towards your feet 
-then twist your wrists so that your thumb faces the ground
-this will allow you to circle your arms back towards your glutes 
-then you will place your hands on your lower back or thighs (Palms face the ceiling)
-from here, drop/relax your elbows so that they fall towards the ground as far as range of motion allows
-you should feel a stretch in your scapular and rear delt muscles  
-lift and repeat in opposite order

Prone Scapular Circles and Stretch

Optional Pull Day Corrective Warm-Up

Recommended reps: 8-10
Recommended sets: 3-4
Recommended weight: heavy 

Modifications: lower weight and increase reps 
Equipment substitutions: dumbbells, kettlebells  
Substitutions: romanian deadlift, sumo deadlift, stiff leg deadlift,  
For a more in depth review of form for deadlifts watch the tutorial video in the start of this highlight.

Forms
-start standing with your ribs stacked over your pelvis and with a barbell or heavy weights at your feet. Place the bar just above your feet, close to your shins  -First bend your knees until your shins touch the barbell, this is the angle at which you will hinge to grip the bar - as you grip the bar, do not lower or lift your glutes, maintain original position -engage your lats at the same time you appropriately engage your core, keep your weight distributed throughout your feet, do not lean forward onto your toes  -keep your spin neutral and head neutral (dont want chin tucked hard or arching upward) -begin to extend your knees to standing -Pull the bar up keeping a neutral spine, shifting your weight back and appropriately bracing core  -Reach full extension; but do not pushy our hips forward, keep hips under ribs -lower the weights to the ground and repeat

Deadlift

You will need an optional bar and pair of dumbbells for this superset

Recommend reps: 4-6
1 rep= 1 full rep and 1/2 rep 

Modifications: don’t have a rack, but have a pull-up bar? Then perform 1 1/2 pull-ups with as much or as little support needed.

Don’t have a bar or a rack? Do you have a table/island that can hold your weight? Those work great? Don’t have that? Dumbbell rows, lat pull downs, reverse fly 

Other modifications: add bands for assistance, pull-up machine, can place one or both feet on a bench/safe rack in front for assistance, , spotted eccentric pull-up 
* Substitutions: eccentric pull-up,standard dumbbell/barbell row 
* Equipment substitutions: barbell/rack, coffee table/island for inverted row 
* Form: -Start at the top of an inverted row with your chin/chest at the top of the bar (with or without assistance) with your wrists facing away from you, this is the same set-up for an eccentric pull-up if you choose to do on a bar 
-Feel free to step your feet in or use bands for the initial pull to the top. Remember to focus on retracting your shoulder blades as you pull -Spine, head, and neck are all neutral and in alignment, same with an eccentric pull-up 
-You will also be appropriately engaging your core to manage pressure (same with eccentric pull-up ) -Lower 1/2 or a 1/4 of the way down 
- briefly pause 
-pull your elbows to the ground to lift your chest back to the bar 
-lower all the way down 
-lift your chest back to the bar, repeat

1 1/2 Inverted Row

Recommended time: 10-12
Recommended weight: medium to heavy 

Equipment Substitution: barbell, kettlebell, band 

Modifications: can perform one arm at a time, can place knee or hand in a bench, can place chest on a incline bench 

Form:
- Start in a standing position, feet firmly planted on the ground and chest tall
- Hinge forward at the hips by shifting your glutes back until your chest is at a 45 degree angle 
- with your weights in hand, wrists facing each other and weights pressed against each other, pull your elbows to the ceiling and your weights to your ribs/sides 
-you want to keep your elbows close to your body to get a narrow row motion
- while you are rowing appropriately brace your core to manage pressure while in the hinge position and engage your lats AS you row and squeeze your shoulders together as you pull 
-lift the weights to armpit level and then lower maintain core control

Bent Over Narrow Row

1 1/2 Inverted Row SS Narrow Row

You will need a pair of dumbbells for this superset.

1 rep= 1 hammer curl, 1 standard curl, 1 angled curl 
Recommended reps: 6-8
Recommended weight: light 

Equipment substitutions: dumbbell, band

Form:
-start standing with your core engaged, shoulders retracted, and a weight in each hand 
-start with a hammer grip (wrists face each other)
-curl the weights to your shoulders keeping your torso still and elbows close to your body
-lower the weights down 
-flip your wrists so that they face the ceiling 
-curl the weights to your shoulders keeping your torso still and elbows close to your body
-lower the weights down
- keep your wrists towards ceiling, but move your hands 45 degrees outward keeping your elbows near your body 
-curl the weights to your shoulders keeping your torso still and elbows close to your body
-repeat

3 Way Bicep Curl

Recommended reps: 8-10
Recommended weight: light to medium

Equipment Substitution: kettlebell, band 

Modifications: can use a bench to support chest

Form:
- Start in a standing position, feet firmly planted on the ground and chest tall
- Hinge forward at the hips by shifting your glutes back until your chest is at a 45 degree angle 
- with your weights in hand, wrists facing each other and weights pressed against each other, pull your weights apart keeping a slight bend to your elbows 
-the goal is to pull until the weights are parallel with your shoulders
-at the top of your range of motion pause for 1-2 seconds
-appropriately engage core during the fly motion and while in hinge position to manage any pressure you may have
-maintain control as you lower to starting

Bent Over Reverse Fly

3 Way Bicep Curl SS Reverse Fly

Recommended reps: til failure 

Equipment modifications; cable machine, hamstring curl machine, laying on your stomach and curling a band, dumbbell, kettlebell 
Substitutions: glute bridge walk outs, can also perform your curl in any direction (laying on your back with a stability ball or foam roller), a seated hamstring curl machine, a prone (laying on stomach) hamstring curl machine, or with a band/dumbbell 
Form: -Start laying on your back and place your feet on your stability ball -Appropriately engage your core and glutes as you drive your heels downward to lift your hips as high as you can -Keep your hips still and stable -From your glute bridge position, curl your heels towards your glutes as far as range of motion allows -Extend your knees back to starting position keeping your hips high -repeat

Hamstring Curl

The stability ball is optional, can do this flat on the ground

Recommended reps: 5-10 per side 
Recommended weight: none 

Modifications: remove stability ball, place feet on the ground, limit range of motion

Substitutions; crunches 

Form:
-start laying flat on the ground with your arms extended out to a T beside you and your knees bent in the air at a 90 degree angle 
-lower one foot keeping a 90 degree bend 1-2 inches above the ground or as far as range of motion allows while you manage core pressure 
-once you reach 1-2 inches above the ground with a bent knee or hit range of motion, engage your core to pull your knee back to starting position 
-repeat on the other side

Marches

Recommended reps: 5-10 per side 
Recommended weight: none 

Modifications: remove stability ball, place feet on the ground, limit range of motion

Substitutions; bent knee marches, crunches 

Form:
-start laying flat on the ground with your arms extended out to a T beside you and your knees bent in the air at a 90 degree angle 
-lower and extend one foot 1-2 inches above the ground or as far as range of motion allows while you manage core pressure 
-once you reach 1-2 inches above the ground with a straight leg or hit range of motion, engage your core to pull your knee back to starting position 
-repeat on the other side

Extended Marches

Recommended reps: 5-10
Recommended tempo: slow 

Modifications: remove stability ball, limit range of motion

Substitution: alternate one leg at a time 

Form:
-start laying on your back 
-knees bent at 90 degrees in the air, core engaged, and hands behind your head
-if you have access to a small Pilates ball, place it under the small of your back 
-keeping your core appropriately engaged and a 90 degree bend in your knees, lower down BOTH your feet to touch lightly the ground 
- keeping your core appropriately engaged, lift your knees back up to 90 degrees 
-repeat

Knees Together Lower Deadbug

Recommended reps: 5-10 per side 
Recommended weight: light to body weight 

Modifications: remove stability ball, place feet on the ground, limit range of motion, perform just upper or lower body reaches 

Substitutions; standard marches 

Form:
-start laying flat on the ground with your arms extended straight to the ceiling and feet flat on the ground with bent knees 
-appropriately engage your core to lift your legs to 90 degrees in the air 
-keep your weight directly overhead 
-lower and extend one foot to the ground about 1-2 inches off the floor, or as far as range of motion allows while you manage core pressure 
-once you reach 1-2 inches above the ground with and extended leg or hit range of motion, engage your core to pull knee back to stating position to a 90 degree angle 
-repeat all reps on one side before switching

Weighted Extended Marches

Recommended reps: 5-10 per side 
Recommended weight: light to body weight 

Modifications: remove stability hall, place feet on the ground, limit range of motion, perform just upper or lower body reaches 

Substitutions; marches 

Form:
-start laying flat on the ground with your arms extended straight to the ceiling and feet flat on the ground with bent knees 
-appropriately engage your core to lift your legs to 90 degrees in the air 
-keep your knees bent 
-lower one arm and the corresponding opposite foot to the ground or as far as range of motion allows while you manage core pressure 
-once you reach the ground or hit range of motion, engage your core to pull your arm and knee back to stating position 
-repeat all reps on one side before switching

Deadbug

Recommended Reps: 5-10
Reps are counted by pull overs (times the dumbbell goes over your head)
Recommended weight: medium to heavy

Modifications: remove ball, perform place one foot on the ground, limit range of motion, perform weighted deadbug (one arm at a time)

Substitutions; standard dumbbell pullover (remove the dead bug) 
 Equipment substations:  band, cable, kettlebell 

Form:
-start laying flat on the ground with your arms extended straight to the ceiling holding your weight (or band) and knees bent at a 90 degrees with your feet in the air -appropriately engage your core to manage pressure as you begin to lower the weight down towards your head  -as your arms are lowering the weight, you will extend on of your legs out and down towards the bench as far as range of motion allows
-keep a slight bend in your elbows and your knee
-extend only as far as range of motion and core control will allow
-engage your tva to draw your knee back to 90 degrees at the same time you pull your dumbbell overhead
-alternate which leg extends outward each rep

Deadbug Pullover

Recommended reps: 5-10 per side 
Recommended weight: light to bodyweight 

Modifications: remove the ball, remove the weight, place your hands on the ground out in a T position to add stability and support 

Form:
-start laying on your back with your knees together 90 degrees in the air 
-hold a single weight over your chest 
-begin to lower both knees down to one side keeping them together and maintaining their 90 degree angle 
-at the same time you will also be lowering your weight to the opposite side while maintaining an extended arm with a slight bend 
-you’ll feel a stretch and twist in your torso
-lower as far as range of motions allow, then engage your obliques and TVA to pull your knees and your weights back to overhead
-repeat

Weighted Laying Windmills

Recommended reps: 5-10 per side
Recommended weight: none 

Equipment substitutes: foam roller, small toy ball, rolled up towel, twenty2 nutrition container 😜

Form:
-start laying on your side with your small ball between your knees 
-make sure your hips are evenly stacked upon each other
-squeeze your knees together at the same time engage your TVA and pull up your pelvic floor 
-then release the tension release and relax your TVA and pelvic floor

Laying Adductions

Core Finisher

Pull 6.13.24

Wrapped| Week 6 Day 5| Lowerbody

Wrapped| Week 6 Day 4| Upperbody

Wrapped| Week 6 Day 3| Deep Core + Mobility

Wow why did I think this week would be easier 😂

Andrea

Wrapped| Week 6 Day 2| Upper Body

So happy the volume training is over with 🙌😭

This one felt hard today, but I still did it. 😬

Wrapped| Week 6 Day 1| Lower Body

Woo always dread starting this workout but always feel great after I do it! Stronger glutes!!

Lexi Lou Williams

Wrapped| Week 5 Day 5| Lowerbody

Have really come to enjoy that thoracic stretch at the end!

Got a challenge this morning with working out at a gym I was visiting which didn’t have a lot of the “normal” equipment, but got it done.

Wrapped| Week 5 Day 4| Upperbody

Wrapped| Week 5 Day 3| Deep Core + Mobility

Wrapped| Week 5 Day 2| Upper Body

Love that last superset! Really feels like it strengthens the quads around my knee!

The more I do this particular workout, the more my legs 
B U R N

And I’m here for it!

Wrapped| Week 5 Day 1| Lower Body

This workout feels humongous!!! Super high volume. It might be just me though 😂 if I push the weight in back squats and sumos, I don't much left in the tank for the single leg high volume stuff, WOOF!

Miranda

I so wish I had more time for this one today… I’ll be coming back to it!

Wrapped| Week 4 Day 5| Lowerbody

Zarah

Will definitely go heavier on the finisher next time. Still felt it though 🙌🏻

Wrapped| Week 4 Day 4| Upperbody

I took my time and did all of it. I enjoyed the stretches, mobility core and also running at the beginning.

Wrapped| Week 4 Day 3| Deep Core + Mobility

Excellent workout for my hurting backs… can’t believe how I feel now 👏🫶

Veroniks

Rose

Wrapped| Week 4 Day 2| Upper Body

Somehow this was both easier and a lot harder 🤪 had to use some different equipment that had a different height for the step ups which challenged balance and strength but still managed to increase weight!

your lifts never miss. 😵‍💫🤞🏼

Tweaked my back on my warm up squat so decided to try the program again had to go light but felt good to at least move.

Wrapped| Week 4 Day 1| Lower Body

Burnt out so went lighter but still happy I did it. Great way to start the day

Stephanie

It took me longer to get through but I did it. I also really feel it in the right areas and my glutes.

Short on time so I RAN through this and got a good burn but looking forward to next week when I can really focus 😤

Wrapped| Week 3 Day 5| Lowerbody

Love the incremental pause lifts! Very effective!

Wrapped| Week 3 Day 4| Upperbody

Love when you get a good core day and u actually feel the connection and activation 😁

Working on loosening my hips and upper back but forgot my yoga ball so used my yoga block where I could. Loved the butterfly movement

I enjoyed it and did all of it through even the optionals this time. I find it very helpful and informative.

Wrapped| Week 3 Day 3| Deep Core + Mobility

Exhausted so I went lighter on the weight but something is better than nothing

Excellent! Weekend had me feeling stiff and this helped loosen me up for the week!

I enjoyed it and it got easier but I still do feel it.

Wrapped| Week 3 Day 1| Lower Body

I never thought I’d get the explosive elevated push ups without needing some assist but today I got them!! It did make my first few dips more shaky but I also got more unassisted dips in my last set than I ever have!! 🤯

Wrapped| Week 3 Day 2| Upper Body

I enjoyed it and I did felt my arms burned in the end. I am glad I had it saved in my favorites to be able to complete it.

Wrapped| Week 2 Day 4| Upperbody

Whew! Loved the last set with the bridges and copenhagens!! 
I was/am in a funk today and was hoping this would help and it did! Not as much as I wanted but now I’m too tired to be ambiently annoyed so calling it a win 🏆

I enjoyed it and finished after midnight! My legs definitely are on fire 🔥

I’m love a good lift! Jello legs are the best!

Wrapped| Week 2 Day 5| Lowerbody

Mindset 3: Motivation

I think I’ve been converted to liking running??? I did the sprints and then just kept going? Never saw myself as a runner but I’m here for it honestly 🏃🏻‍♀️💨

I got it done and really enjoyed it! Upper body soar and tired.

Wrapped| Week 2 Day 2| Upper Body

Completed yesterday but forgot to finish in app. Did stairs rather than run and was short on time so had to rush a bit but still enjoyed it!

This workout included such beautiful ranges of motion! Really felt like self care 💕

Sally

Just focused on the hip mobility. It’s 🔥

Michelle 

Wrapped| Week 2 Day 3| Deep Core + Mobility

Challenging and felt like I was getting into some weak areas I’m not usually training.

Rachel

Increased weights, feeling sluggish after the holiday so this felt good to be intentional about. Did both the knee CARs and 90/90 swivels bc I’m not quite sure I’m doing the CARs right 😅

Thank you Hannah for this post turkey day sweat! (Yes I know I’m behind on days 🙃)

Wrapped| Week 2 Day 1| Lower Body

By not killing me lol it was great. My body just hates endurance

I enjoyed it and learned some new things and my arms did burned in the end.

Wrapped| Week 1 Day 4| Upperbody

Did not feel like doing this today, but pushed through and felt SO strong!💪🏼 Thank you, Hannah!!

Lisa

Wrapped| Week 1 Day 5| Lowerbody

I loved this! The pvc pipe mobility definitely was surprising how well I felt things given a little extra feedback! Excited to continue to grow

Love really
Focused mobility, breath and core work! I definitely need to more of this!!

Brook

Wrapped| Week 1 Day 3| Deep Core + Mobility

Haven’t done a workout in sooo long, this one was the perfect re-entry!! Loved it, my legs are burning 🙌🏼

Kathryn

Jaci Jo Krogman

NEW! Wrapped| Week 1 Day 1| Lower Body

Already loving these workouts so much! They don’t feel too long so it’s not overwhelming during this busy season.

Maddy

Very impressed with myself on those sprints!! Wasn’t sure I still had the 10mph sprints in me post vacay but I did!! Also really needed that thoracic mobility at the end after some 10hour flights. Feeing much more limber but expecting to be sore tomorrow 🤪

Wrapped| Week 1 Day 2| Upper Body

Increased hip thrust from 240 to 275! And got 25 push-ups (on toes) in 45 seconds - up from 20. 💪🏻

Janessa Orwig

Max Testing Week: Hip Thrust + Push-up

I enjoyed the test and gotten more gain definitely in both since last time.

I don’t have leg press at home so tested with suitcase deadlifts and that increased from 155 to 165.

And for pull-ups. I have not yet conquered a full unassisted pull-up but when I first tested 12 weeks ago I could barely hold my chin above the bar for 3 seconds. Today I held it for a full 10 seconds and felt super strong right up to the end! HUGE progress!

Leg Press stayed at 425 but I wasn’t struggling as much as I was at the start. That equals a win!

Chin ups: 3 full pretty ones and 2 eccentric. 
Thats a slight increase of 200% 😎

Max Testing Week: Chin Up + Leg Press

A great refresher videos before doing them.

Traditional Deadlift: 170 lbs - 14% increase 

Bench Press: 160 lbs. - 7% increase

Max Testing Week: Bench Press + Deadlift

I enjoyed being challenged in the end. I really pushed myself through.

I’m always amazed when I do these! I know I’ve put on muscle and feel stronger but testing it is so eye opening to how much my body has changed in 12 weeks. 

Squat increased from 170 to 190.
Military press increased from 80 to 100.

Max Squat: 165 lbs. - 10% increase 
Max Military Press: 65 lbs. - 8.33% increase

LETS. GOOOOOO!!

Max Testing Week: Squat + Overhead Military Press

11/10/25: Single Arm Row- 50 lbs 11% increase from the start

I did good for getting back into it after being off and on sick last month.

Max Testing Week:  Row + 1 Mile Run

Kara

Phase 3 Athleticism| Week 4 Day 5| Upper Body + Sprints

Added a couple sets on some bc I was feeling good!

Hannah….we have to talk. I almost cursed you out on the split lunge box jump superwoman move. I’m not there yet. I cannot do that move at all LOL. I did try tho 🥲
However, the rest was really good 😛

Chelsi

This one felt hard today, but I did it anyway!

Phase 3 Athleticism| Wk 4 D4| Glutes, Hamstrings & Adductors

Great range of motion. I need to work on my balance !

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

Gabi

It may be “shorter” but it’s still 🔥 🔥 🔥

Phase 3 Athleticism| Week 4 Day 2| Chest, Back & Core

Phase 3 Athleticism| Week 4 Day 1| Glutes, Quads & Abductors

I love the finisher for this one! I was able to recruit my back way more with the Superman rainbows this week. So much so that I had to drop the weight a bit for the last round 😅

😲 
👆🏻
the face I made when I did 5 full, unassisted pull ups! 😎🥹🎉

Phase 3 Athleticism| Week 3 Day 5| Upper Body + Sprints

Whew this was hard today. Felt unfocused and a lil negative so those split squat jumps had me saying some bad words but the finisher cheered me up ☺️

Phase 3 Athleticism| Wk 3 D4| Glutes, Hamstrings & Adductors

Whew!! Thought I might die but I didn’t and I did the sprints at 11 mph which still doesn’t seem real to me but I didn’t that!!!!!!

Bruh…. This will give you the best sweat sesh and making you feel like you can do ALLLL the things! Great start to the day!

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

Increased weights in just about everything, 1000% sure I’ll be feeling that tomorrow 🤪

Slow and steady makes ya sweat and the muscles B U R N

Phase 3 Athleticism| Week 3 Day 2| Chest, Back & Core

😮‍💨😮‍💨😮‍💨
First 30min I was feeling pretty good and confident… and then I got the accessories and got my butt kicked!! Felt good tho and hit some prs on the dead stop squat 💃🏻💃🏻💃🏻

This one has quickly become one of my all time favorites! It’s such a good workout and will make you ✨ glisten ✨ like Glenda!

Pull 6.13.24

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