Name: Playbook - Hannah Bower - Pull Day 6.20.24
Uploaded: 2025-11-18T02:19:57.417Z
Duration: 30 min
Description: Pull Day 6.20.24

Kiki

Mireya

Becky

Great workout to end my day! Felt it and sweated it off.

Dominique

Delaney

Easier than last time but still tough 😂

Taylor

If I don't have visible biceps by the end of this program, I'm doing something wrong 🥵

Katie

Progressive overload= increase reps and sets 

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

Modifications and substitutions always included.

You will need a band (or cable/light dumbbell) for this warmup

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 Warmup

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 a pair of dumbbells for this superset

Recommended reps: 8-10
Recommended sets: 3-4
Recommended tempo: 3 seconds 

Equipment: can use band or barbell 

Modifications: can support your chest (sit backwards on an incline chair), can do single arm with knee on a bench 

Substitutions: standard tempo bent over row, single arm row 

Form:
-start with your feet flat on the ground hip width distance apart 
-core is engaged, shoulders retracted, chest tall 
-hinge over at your hips like you would a Romanian deadlift (think about pressing your glutes back and your weight in your heels)
-keep a slight bend in your knees and keep your head and neck in a neutral position
-row your weight to your chest maintaining core control 
-lower your weights on a 3 second count keeping your core engaged

Eccentric Bent Over Row

Recommended reps: 8-10
Recommended sets: 3-4
Recommended weight: medium to heavy  (last 2-3 reps should be a challenge)

Don’t have access to challenging weights? Increase reps to 12-15, slow down tempo, add pause, and 1/2 reps

Equipment substitutions: kettlbells, band, bar 

Form:
-start in a standing position, ribs stacked over pelvis, chest tall, and feet hip width distance apart 
-hold your weights so that your wrists face the ceiling 
-keep your elbows close to your sides and your torso completely still 
-using your biceps, curl the weights one at a time to your shoulders 
-squeeze your biceps at the top of the rep
-lower controlled

Bicep Curl

Row SS Bicep Curls

You will need a bench (optional) and a pair of dumbbells for this superset

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

Equipment modifications: can perform with your back leaning against a stability ball, or seated on 
A chair 

Substitutions: standard delt raise

Form:
-start seated on an 45 degree ncline bench or home substitution for bench
-hold your weights down by by your sides with your wrists facing the ground 
-begin to lift your arms upwards at a 45 degree angle (so not out to the side and not directly by your sides, in the middle)
-lift your weights until they are parallel with your shoulders
-pause 
-lower and repeat

Incline Delt Raise

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

Modifications: can perform Bodyweight, can perform bent over 

Substitutions: Serratus Reach, prone Ys

Equipment substitutions: bands, cable

Form:
-start seated reverse on an incline bench with your chest supported on the back of the bench 
-firmly plant your feet on the ground 
-begin to lift your hands upward in a front raise motion while at the same time start to widen their trajectory to a Y position
-lift until your hands are parallel with your shoulder 
-pause at the top of the rep
-lower controlled and repeat

Incline Y Raise

Incline Delt Raise SS Incline Y raise

You will need a pair of dumbbells and band for this superset

Recommended reps: 8-10
Recommended pause: 1-3 seconds 
Recommended weight: medium to heavy 
Hammer grip= wrists face each other 

Modifications: standard curl 

Form:
-start in a standing position, core appropriately engaged to manage any pressure you may have, chest tall, feet hip width distance apart 
-hold your weights so that your wrists face each other 
-keep your elbows close to your sides and your torso completely still 
-using your biceps, curl the weights to your shoulders 
-squeeze your biceps at the top of the rep
-lower controlled

Pause Hammer Curl

Recommended reps: 8-10 per side 
Recommended weight/resistance: light to medium 

Modifications: can place bottom knee down 

Equipment substitution: cable

Substitutions: push-up position renegade row, seated single arm row 

Form:
-start laying on your side with your forearm flat on the ground and ankles stacked on one another 
-press into your forearm and the side of your bottom foot to help lift your hips, thighs, and torso up off the ground 
-make sure that your elbow is underneath your elbow 
-have your shoulders stacked upon each other and your hips stacked upon each other 
-with your top hand, grab your band or cable and begin to pull it towards your rib cage 
-maintain integrity of your side plank 
-row until your wrists hits your ribs
-release tension slow and controlled without twisting your torso 
-repeat

Side Plank Row

Pause Hammer Curl SS Side Plank Row

The default time for this conditioning circuit will be 10 minutes.

However, if you only have time for 2-5 minutes that’s okay!  Adjust the timer for however long you have available.

Recommended reps PER leg: 5
Recommended weight: none 

Modifications: limit range of motion, toe raise instead of jump, remove jump completely 

Substitutions: Cossack lunge, curtsy lunge 

Form:
- start standing feet hip width distance apart and with your ribs stacked over your pelvis, feet firmly planted on the ground 
-step one foot out to the side and shift your bodyweight onto that foot
-maintaining a stacked rib cage begin to hinge your hips and bend your supporting knee 
-think about scooting your glutes backward 
-your chest can drop as long as your spine stays neutral and your glutes and weight are shifted backward 
-lower as far as range of motion allows 
-pause at the depth of your rep 
-then begin to press through your heel and engage your glutes, core, and posterior chain to extend back to standing 
-as your foot comes back to meet the other push yourself into a jump 
-jump as high as you can 
-land safely with bent knees 
-repeat

Side Lunge to Jump

Recommended reps: 5 per arm 
Recommended weight: light to medium 

Don’t have access to challenging weight? Increase reps 

Equipment Substitution: kettlebell

Modifications:can place knees on the ground, can perform in bear plank position, can do shoulder taps instead of row 

Substitutions: plank shoulder taps 

Form:
- Start in a  plank position, hands underneath shoulders, toes firmly planted on the ground, core engaged, hips square , and back is not arched/sagging or rounded/poked
-perform a push-up by bending your elbows out to a 45 degree angle 
-lower your chest to the ground maintaining a braced core 
-lower as far as range of motion and core control allows and then press through your chest to extend your elbows back to stating 
- then with your weight in one hand, pull one elbow at a time towards your rib cage 
-don’t let your torso twist 
-lower the weight 
-repeat

Renegade Row

Recommended reps per side: 5 (10 total)
Recommended weight: light to medium

For beginners: perform without weight, keep chest more stacked over hips and perform 5 reps per side (10 total reps)

Modifications; remove the weight, limit range of motion, place your feet on the ground

Substitutions: sit-ups, eccentric sit-ups, crunches 

Form:
-start seated with your weight shifted towards your upper glutes/sacrum 
-keep your chest tall and core appropriately engaged to manage any pressure you may have
-hold your weight by your chest
-pretend a sting is attached to your chest  and someone is pulling it to keep it upright
-bend your knees at a 90 degree angle and lift them a few inches off the ground 
-twist your entire torso to one side as if to touch your elbow to the ground
-switch sides 
-repeat

Russian Twist

Recommended reps: 5 per leg 
Recommended weight: light to medium 

Modifications: remove weight, limit range of motion, bend your knee, keep one foot on the ground 

Substitutions: weighted Deadbug 

Form:
-start laying in your back with a weight pressed directly overhead 
-lift both legs until feet are pointing to the ceiling, keep your feet over your hips 
-appropriately engage your core to manage any pressure you may have as you lift your chest (as if by a string) 1-2 inches off the ground 
-maintaining this position, lower one leg to the ground. The straighter your leg, the harder. The more you bend your knee, the easier. Modify as needed 
-lift your leg back to the ceiling 
-repeat all the reps on one leg before switching to the other

Overhead Single Leg Lift

Conditioning

Pull Day 6.20.24

Mindset 3: Motivation

Don’t let the “small” increase deceive you… they are sneaky good!

Great upper body especially the burnout at the end and sprints!

Tamara

Couldn’t do it all cause I prioritized a little extra sleep. But some is better than none! Felt good

Stephanie

Wrapped| Week 2 Day 2| Upper Body

Wrapped| Week 2 Day 3| Deep Core + Mobility

Rachel T

It's been a major struggle to get myself in the gym to get these done. I love that once I get here I can just shut off my brain and follow along. Feels nice to not miss a Monday!!!

Brooke

Great heart pumping, leg shaking workout.

Margaret

NEW! Wrapped| Week 2 Day 1| Lower Body

Loved it!!  Upper body will be sore today 🥰🥰

Michelle 

Had to catch up one day from last week but biceps are DEAD.

Brianna

Andrea

Wrapped| Week 1 Day 4| Upperbody

Felt good today and didn’t feel guilty about getting in extra cardio. Legs like jello 😊

Simone Fisher

Wrapped| Week 1 Day 5| Lowerbody

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

Brook

Wrapped| Week 1 Day 3| Deep Core + Mobility

Zarah

NEW! Wrapped| Week 1 Day 1| Lower Body

Lexi Lou Williams

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

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

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

Kelsey

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 ☺️

Morgan

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!

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

Phase 3 Athleticism| Week 2 Day 5| Upper Body + Sprints

Arpita

Beast mode activated. 🥵 this phase is my FAVORITE.

Jordan

Phase 3 Athleticism| Wk 2 D4| Glutes, Hamstrings & Adductors

Ariana

This may be a silly question, but how many reps are we doing for the first 2 rounds of ab work?

Phase 3 Athleticism| Week 2 Day 3| Sprints + Core

I already know I’m gonna be sore from those plyo pushups again 😅

Got more done than I thought I would! Increased weights in just about everything and kept it pushing! Feeling good, know I’ll feel like mellow tomorrow 😮‍💨

Emily

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

Upped weights and got my butt kicked but think I could still go a bit heavier for some. Very cool to see and feel the strength built from phases 1&2

Had to cut it short for baby and chatting on the gym floor (oops). But I really love these moves!

Phase 3 Athleticism| Week 2 Day 1| Glutes, Quads & Abductors

Anna

Birthday workout today!! Those Superman’s were the death of me.  Def something to improve on.

Phase 3 Athleticism| Week 1 Day 5| Upper Body + Sprints

Had a lot of people watching the split jump ups! Never knew I had that much power in each leg until today!!💪🏼🫶🏽

Madison

Awesome workout. I had to modify the jumps due to my bad hips. But overall I got a great sweat and feel great

Phase 3 Athleticism| Wk 1 D4| Glutes, Hamstrings & Adductors

Omg this hurt so good!! Loved it, I didn’t know I could run that fast!!

Perfect Saturday workout after night shift 🤩🤩🤩

Sally

Phase 3 Athleticism| Week 1 Day 3| Sprints + Core

This was an awesome upper body. Love this new program ❤️❤️

Kara

Phase 3 Athleticism| Week 1 Day 2| Chest, Back & Core

Got to finish it all but the core! Next time!

Sweaty mess. First workout in 2 weeks because of life.  I feel like I lost all my progress. Extremely frustrating. But I showed up for myself.

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

Phase 2 FORGE| Week 4 Day 5| Glutes, Hamstrings & Abductors

Phase 2 | DELOAD Forge| Week 4 Day 4| Upper Body + Core

I won’t lie I do this workout at least once or twice a week now. I know it’s a series but it’s so fun to do this full body workout!

Really enjoyed the run today and didn’t have to take any breaks! This deload week has been nice to feel the progress I’ve made in the prior phases with lower weights or reps and it feeling easier

Phase 2|DELOAD FORGE| Week 4 Day 3| FullBody Strength

Just what I needed today. Really have loved the running on upper body days

Phase 2|DELOAD FORGE| Week 4 Day 2| Chest, Back & Core

Spent the last half of last week moving so this deload was very nice for both the familiar routine and the ability to take it a bit easier and loosen up

Phase 2| DELOAD FORGE| Week 4Day1| Glutes, Quads & Adductors

So good! Don’t want to see this series go away 🙏🏼

I enjoyed it and felt the intensity. I added more weight in the end.

Phase 2 FORGE| Week 3 Day 4| Upper Body + Core

Courtney

Phase 2 |FORGE| Week 3 Day 5| Glutes, Hamstrings & Abductors

Increased weight on almost everything while maintaining highest reps. 🥵 I’m a sweaty mess but feeling so strong!

Phase 2|PEAK FORGE| Week 3Day 3| FullBody Strength

Completed yesterday forgot to complete in the app! That run felt good even though I thought I’d hate it!

Phase 2| PEAK FORGE| Week 3 Day 2| Chest, Back & Core

Jessica

22 months post hip replacement and i squated 114 x 3!

Molly

Phase 2 | PEAK FORGE| Week 3 Day1| Glutes, Quads & Adductors

Got a little behind as I went on a small vacation! Back at it and love the booty burn. Thank you!!

Veronica

Phase 2 FORGE| Week 2 Day 5| Glutes, Hamstrings & Abductors

I enjoyed it and lifting is definitely a gain.

Pretty sure my biceps are gonna scream tomorrow!

Phase 2 FORGE| Week 2 Day 4| Upper Body + Core

Slowed the run down a bit and took a few breaks due to drowning in mucus but it felt good to go fast!!!

Pull Day 6.20.24

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