Name: Playbook - Hannah Bower - Pull 6.13.24
Uploaded: 2025-05-17T17:58:21.493Z
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 S.

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

Summer Burn| Week 1 Day 5: Core + Recovery

Great sweat!!!
The AMRAP did default to 40 seconds and 20 seconds rest after the first round😅😅

Ashley

The moment I saw legs at the beginning I was about to say no since I did legs the previous days and still sore from it. I still did it anyway and could not believe I still did it.

Finally felt able to workout with my back. Felt great 🫶🏻

Summer Burn: Week 1 Day 4| Full Body Conditioning/Flow

Angela

Swapped the core for 2nd trimester core but loved love love!!

I can’t believe that I went through full body. I enjoyed the push rack.

Summer Burn| Week 1 Day 3| Functional Strength & Core

Mayra

Jordan

Michelle 

Summer Burn| Week 1 Day 2l Metabolic Conditioning

Refreshing!!! it got out of my thoughts for 30 minutes. 😢🫶🏻💪🏻

This fantastic team knows how to keep us busy. Great workout! 💪🏻

Eugenia

I think I’m gonna like this summer series! 🔥🥵

mary kate

NEW! Summer Burn| Week 1 Day 1| Power Athleticm-5.12

From 100lb bench press to 118lb. Dang that felt good!

Stephanie

Max Testing Week: Bench Press + Sprint

This. Program. Works! 

I K N E W this one was going to give me a huge confidence boost! 

New Hip thrust max out at 350! 
Run was .05 miles faster!
Pushups increased by 50% and in half the time!

Max Testing Week: Hip Thrust + Push-up

Wow! Went from no chin ups to I can do one and then rest and do another. Did several with rest. Was at 30 for a one rep max shoulder press now I can do 35 for 3. Not the prettiest but I got it done

Wow that was challenging and surprising that I can lift 27.5 dumbbells for the shoulder press.

A little disappointed that I couldn’t do a full chin up unassisted; BUT I got half way up and that’s more than I could do at the start. I also held my chin above the bar for 10 seconds- both are wins! 

Max weight was still 35lbs but feels like I can do more. I have a muscle that is acting up this morning in my arm so I’m going to revisit the press. 

Overall, I see more muscle tone, definition, and strength!

Max Testing Week: Chin Up + Shoulder Press

My 100 percent was 175lbs for the sumo deadlift and my max jump is 7ft. I hope this is good.

Loved this test! I went up 20 pounds for my one rep max! I tried to go up 5 more but I failed even after trying twice. But I’m happy with the progress!

Ok… This Monday started out with happy tears and a 🥹😃

165lb deadlift done 4 times! 12 weeks ago I could barely do 1 rep! 

Jump was consistently 5’9. 12 weeks ago my longest was 5’6 and was not consistent!

Max Testing Week: Sumo Deadlift + Broad Jump

Wk4/Day3 DELOAD! PHASE 3 |5.1.25| Lower Body Explosiveness

Ummmm the new timer feature is amazing!!! 🙌🏻

Michelle

The new timer on the circuit will make you sweat even more! That was fun!

Wk3/Day4 DELOAD! PHASE 3 |5.2.25| Power & Athleticism: Upper Body Power

Done yesterday but forgot to finish in the app. Ran out of time so skipped the last set but still felt the burn!

You know it’s good when, even on deload weeks, you get that slight pump feeling! 💪🏻

 Wk4/Day2 DELOAD! PHASE 3 |4.29.25| Power & Athleticism: Upper Body Push

Surprised myself with the hip thrust and put more weight on 🙂‍↔️🙂‍↕️🙂‍↔️

It might be a de-load week but holy sheesh… you still get a good sweat!

Wk4/Day1 DELOAD! PHASE 3 |4.28.25| Power & Athleticism: Lower Body Power

I enjoyed the legs and lower body. I challenged myself to lift heavier in some and am amazed that I got stronger than last week.

Love a good leg day. Those sprints are my favorite !

This one takes me longer to do, just because of all the different equipment (and having to go to different places in the gym), but it never disappoints and always gives me a phenomenal glistening sesh!

Wk3/Day3 PHASE 3 |4.24.25| Lower Body Explosiveness

sarah

Definitely so much stronger this time. I’m loving all of the thought. Editing. Time. You’ve spent so much hard work all while being a wife mom daughter sister. You are Amaaazing. I look up to you in so many ways. Praying to get pregnant soon. Bc you are the reason I have faith it’s possible. Your struggles. Overcoming them. I pray so many blessings over you and your family. ❤️❤️❤️❤️

Alexandra

I enjoyed it and was able to handle it better.

Wk3/Day4 PHASE 3 |4.25.25| Power & Athleticism: Upper Body Power

The Turkish get ups at the end 👏🏼🔥

Lindsay

Always showing me how to do new exercises! You keep workouts fun!!

Chelsi

Took it slow and easy. I did a slight modification for left delt is sensitive by lowering weight in some exercise that involves using delts.

Wk3/Day2 PHASE 3 |4.22.25| Power & Athleticism: Upper Body Push 

Love the explosive jumps every single time 🔥

Martyna

Wow that hammy, booty and lower back engagement 🥵

Julia

Wk3/Day1 PHASE 3 |4.21.25| Power & Athleticism: Lower Body Power

Beatrice

Wooooo felt the mental toughness with this one along with the physical 🔥

Stuck to same amount of reps for hip thrust as last week but they were easier this time. Glad I didn’t try to push it!

Wk3/Day 1 PHASE 1 | 2.24.25| Glutes, Hamstrings & Adductors

I had to split this one in two 30 mins sections - not ideal but got it done!

Started listening to pop then realized how hard this is and had to switch to hardcore 😂 I loved it though!!

Chelsea

Wk3/Day 2 PHASE 1 | 2.25.25| Back, Biceps & Delts  

Love this one! Still wishing these were a tiny bit shorter time wise but loving the strength + conditioning piece!

MADE myself do this. That mental strength training though

Wk2/Day 3 PHASE 1 |2.20.25 | Quads, Glutes & Adductors

Whew! This went both faster and harder than I expected! I usually think of arm days as being slower and lower heart rates but this had me shaking and sweating! 🥵

The finisher is such a fun challenge! 5 mins for me

Wk2/Day 3 PHASE 1 |2.21.25| Chest, Triceps & Delts

That last drop sequence about took me out! Hamstrings WILL be feeling that tomorrow. Tried to go lighter in some areas as I’m planning a long run tomorrow and don’t wanna be too sore but still kicked my butt!

It was good but I will need to add more to the warm up.

Kass

Wk2/Day 1 PHASE 1 | 2.17.25|  Glutes, Hamstrings & Adductors

Didn't get to the 7 mins amarap but did the rest

KRYSTAL

Did half the workout coming off the flu but still feeling like a badass! 💪

Wk2/Day 2 PHASE 1 | 2.18.25| Back, Biceps & Delts

🥹🥵🥵🥵🥵🥵
Did this after a 2.5 mile run and whoooooo boy! Had to use more assistance with sissy squats than normal which was slightly disappointing but think that’s just due to fatigue from the run

Single leg squats killed me… but I was giving the full variation of sisy squats a go and succeeded for one round, little wins

Janine

Amanda

Wk 4 1.30.25 Quads, Glutes & Adductors   

Great workout! My shoulders and chest are shaking!

Shiloh

This series was fun! Looking forward to revisiting these exercises in the future!

Wk 4 |1.31.25| Triceps & Delts 

Fantastic workout! Didn’t mind doing legs tonight, kept my weights the same and see how my recovery feels.

Kiki

WK 4| 1.27.25| Glutes, Hamstrings & Adductors

Great workout! Enjoyed this upper body one!

got it done with a 2 mile recovery run!!🏃🏼‍♀️‍➡️

Wk 4 |1.28.25| Back, Biceps & Delts  

Can’t believe I got through that. I didn’t feel like working out but hit some new PR’s to my current progress. Feels good!

Wk 3 1.23.25 Quads, Glutes & Adductors  

Great workout. Increased my weight with chest press, feeling excited for those tiny wins/progression. Couldn’t do enom at the end, my shoulders are pinching in the front😖

Chest and tris are my least fav, but I enjoyed the challenge

Brooke

First day back after 3 sick days. Sad this wasn’t a strong day for the 3 rep part but felt good to get back

Wk 3 |1.24.25| Triceps & Delts

I actually enjoyed doing legs today, feel the small changes happening! Steps ups are still my least favourite🥵

WK 3 |1.20.25| Glutes, Hamstrings & Adductors

Upped my weights in just about all but the last set of the lat series. Feeling very pumped and strong 💪

Ugh! Great workout! Upped my weights with some of the workouts. Feels good to slowly progress🥹 thanks for the workouts!!!

Really enjoying these workouts. I’m noticing my strength increasing!

Markie

Wk 3 |1.21.25| Back, Biceps & Delts 

Quads and hip flexors WILL be feeling that tomorrow 🤭

Great workout! I actually enjoy the leg day today and went heavier on my elevated squats, feels great to hit those PR’s after a long time! Thank you for awesome workout

My legs are trembling!!! Not able to add more reps than last week but still showed up 💪

Wk2 1.16.25 Quads, Glutes & Adductors 

I felt strong this time around with the enom and pushed! Upped my weights with all the exercises!! Feels so good, now hopefully recovery is not too brutal before work 2 days

Wk 2 |1.17.25| Chest, Triceps & Delts:

Why have I never realized how weak my pendulum rows are…

Wk2 |1.14.25| Back, Biceps & Delts

Great workout! Kept my weights the same and even tried a little heavier with some exercises which felt challenging but good

Simone Fisher

WK 2| 1.13.25| Glutes, Hamstrings & Adductors

That finished EMOM almost had me falling on my face! 🥴 New level of until failure unlocked!

Ok that inchworm wide push-up was finisher to my shoulders, they’re dead now wooo!

1.10.25 Chest, Triceps & Delts

My adductors WILL be feeling that tomorrow 😮‍💨

Holy sissy squats! Never done one of those before! 🔥🔥

Legs felt weak tonight! Omg brutal with single pistol squats🥵

1.9.25 Quads, Glutes & Adductors

So good. That finisher though 😮‍💨

Marie

Good thing it's not hair wash day. My upper body is smoked

Pull 6.13.24

Community

More workouts from Hannah Bower