Name: Playbook - Hannah Bower - Pull 7.4.24
Uploaded: 2025-07-08T00:56:35.255Z
Duration: 35 min
Description: Pull 7.4.24

Tiffany

Feeling strong on this sleepy post-holiday morning!

Kelsey

I really liked the core finisher…feeling tight!!

Lauren Aimee

Dominique

Happy 4th of July 🇺🇸🎆

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: 6-8
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 7.4.24

Aissa Trevino

Lexi Lou Williams

Summer Burn| Week 9 Day 2| Functional Strength & Core

It may be a de-load week but we’re still getting a sweat in!

Summer Burn| Week 9 Day 1| Power + Athleticism

Love this! Trying to incorporate more mobility.  This def made me crack and pop in the right places where I was tense and tight. 🙌🏻💖🔥

Michelle

Summer Burn| Week 8 Day 5| 40 Min Mobility: Follow Along

This one is one of my all time favorites. It will make ya 
✨ glisten ✨

Jordan

Although I read carefully the instructions as you asked for, I found the videos confusing 😮‍💨

CristinaLS

Summer Burn| Week 8 Day 4| Full Body Conditioning Flow

Feel great and I know that I am going to be sore later.

Michelle 

Summer Burn| Week 8 Day 3| Functional Strength + Core

They were not lying. I did sweated and my legs were burning in the end 🥵 🔥

Sheina

The AMRAP + the TABATA will make you sweat. If you’re not sweating by the end of it, you didn’t give it your all. 

This one was fun!

Summer Burn| Week 8 Day 2| Metabolic Conditioning

Andrea

It was intense and I catch my breath and I took it slow. I enjoyed moving around.

Summer Burn| Week 8 Day 1: Power + Athleticism

I am done with week 7. I enjoyed the core.

Summer Burn| Week 7 Day 5: Core + Recovery

Angela

I was fooled and it did kicked my butt. I still did what I can.

Summer Burn: Week 7 Day 4| Full Body Conditioning/Flow

Loved the new moves. Feeling tired but STRONG! 💪🏼🔥

So perfect for needing a quick effective workout after a long day! 💪

Chelsea

I enjoyed learning new things and got through it.

Summer Burn| Week 7 Day 3| Functional Strength & Core

I love this one! Sweaty and hard!
The skater with MB finisher definitely finished me 😂😂

Martyna

Summer Burn| Week 7 Day 2l Metabolic Conditioning

Dripping with sweat after those KB swings!

Tiana

Some stuff was new to me and I enjoyed it.

Summer Burn| Week 7 Day 1| Power Athleticm

I’m done with week 6 and I enjoyed it that helped me decompress from work and refreshing.

Summer Burn| Week 6 Day 5| Pelvic Floor  + Cardio

Felt it burned in the end and definitely gained. 🔥

Always my favorite day with the cardio core

Summer Burn| Week 6 Day 4| Functional Strength + Core

Really enjoy the core emphasis in this one

Just what I needed for first workout of this week. Still behind but I’m doing it at my own pace.

Summer Burn| Week 6 Day 3| Power & Athleticism

Upped weight in everything! Surprised myself because I wasn’t feeling particularly strong today. I’m literally stronger than I think 🥰

Morgan

Summer Burn| Week 6 Day 2| Functional Strength & Core

Lindsay

Beatrice

Modified a lot. Shoulders bugging me and I’m not sure why so mostly did body weight but still got sweaty

Stephanie

Summer Burn| Week 6 Day 1| Power + Athleticism

Emilia

I enjoyed the stretches and mobility. Just what I needed for the start of my day.

Brooke

Summer Burn| Week 5 Day 5| 40 Min Mobility: Follow Along

Spicy and efficient! Did the 3 min EMOM and had about 30-40 seconds at the end of each round except the last round when I was struggling. Got through the second circuit in about 12min if the rest periods aren’t counted and 15 with 45 sec rest after each set

Summer Burn| Week 5 Day 4| Full Body Conditioning Flow

Will 100000% be feeli by those Supermans tomorrow! 🙇🏻‍♀️

That first circuit is one of my faves. Was dripping sweat by the end. Needed that!

Summer Burn| Week 5 Day 3| Functional Strength + Core

Increased weight and got an additional round in from 4 to 5! Feels good to be moving!

Shawnia

Love this one! Almost 6 sets and am sweatyyyy 🥵

Summer Burn| Week 5 Day 2| Metabolic Conditioning

Reading the comments I was prepared to sweat but HOT DAMN 🥵 🔥 just what my mind and body needed 💪

Summer Burn| Week 5 Day 1: Power + Athleticism

Just what I needed at the start of the day.

Felt good to stretch out the aches and pains

Summer Burn| Week 4 Day 5: Core + Recovery

Loved this! Upped weight for just about everything and felt good!

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

Definitely started to lose grip strength in the second circuit at the 3rd set. Had to give up on the hanging tuck ups because I could literally not hold on! 🥹

Shoulder hurt with the hanging core work so I changed that to leg lifts

Summer Burn| Week 4 Day 3| Functional Strength & Core

Dying! Love these workouts. I can’t finish within the minute most of the time, but I’ll get there!

Hannah Sanchez

Summer Burn| Week 4 Day 2l Metabolic Conditioning

Amber

Cassidy

Summer Burn| Week 4 Day 1| Power Athleticm

Courtney

Always love mobility at the end of the week. 😍

Summer Burn| Week 3 Day 5| Pelvic Floor  + Cardio

I have not been motivated at all these last couple weeks with illness and just tired of working night shift. I feel like I’m going backwards on my progression.  One day at a time.

Started the night before then finished after midnight. Just what I needed.

Summer Burn| Week 3 Day 4| Functional Strength + Core

I loved this! The bi weekly Pilates really served me for this and it was nice to feel rather than see the work I’ve been doing!!!

This was a good deload week workout that still challenges!

Summer Burn| Week 3 Day 3| Power & Athleticism

Running on low fumes today so this one didn’t hit as much since I didn’t push myself as hard but I’m glad I got some movement in either way

Really enjoy this one for the simplicity!!

Definitely upped my weights and felt great to see the progression in a few weeks!

Summer Burn| Week 3 Day 2| Functional Strength & Core

Completed this Thursday but forgot to finish in app!

Might be low impact but not low on sweat 🥵 loved it!

Loved the break from all the plyo but no less of a sweaty mess than normal. 🥵 😂

Janessa Orwig

Summer Burn| Week 3 Day 1| Power + Athleticism

Loved this! Had both of my sons join in; they play club soccer and wrestle and they both struggled through the mobility. Trying to teach them to be intentional with their breaths and movements! We will be returning to this!

Krista

Dina

It was good. As a former dancer, it was interesting to see how mobile I still am in some areas even while being SO tight in other areas from being postpartum. I really appreciated it. Thank you!

KaLinda

Summer Burn| Week 2 Day 5| 40 Min Mobility: Follow Along

Love all the mobility exercises that you have in place….

Arpita

Think I could have gone from 4 min to 3 which was surprising because I really thought I’d be dragging today due to soreness but I had about 1:35 at the end of each EMOM. Got through circuit b in about 14 min with round 3 being the fastest after I found the flow.

Loved the 3 or 4 min EMOM!! Sooo good! 🔥

Summer Burn| Week 2 Day 4| Full Body Conditioning Flow

Slow burn! 🔥 
Those Superman’s about had me dead and I usually love a Superman! Humbling

My legs were quivering at the end of that. 3 mile run before probably didn’t help. But man those Superman’s burn it all out

Summer Burn| Week 2 Day 3| Functional Strength + Core

Loved this one! Burpees are a love/hate. Love because they work so well, hate because they work so well 🤣

Brianna

Julia

Summer Burn| Week 2 Day 1: Power + Athleticism

I always forget how impactful and good it feels to slow down and do some mobility. Some great work in there

Summer Burn| Week 1 Day 5: Core + Recovery

chio

Steph

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

been such a busy couple weeks but finally a solid lift in! this felt amazing!!!!

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

Brittany

Love the EMOM! The single leg hops were WILD 🔥🥵

Summer Burn| Week 1 Day 2l Metabolic Conditioning

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

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!

Pull 7.4.24

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