Name: Playbook - Hannah Bower - Push 7.1.24
Uploaded: 2025-06-17T16:57:06.164Z
Duration: 35 min
Description: Push 7.1.24

Successfully did the kneeling skull crushers!  💪

mary kate

Delaney

Tenille

I enjoyed it and tried heavier weight then made it through. Definitely felt the burn 🔥

Dominique

Feels good to be back after travelling for a month!🙌🏻😅

Morgan

Lauren Aimee

You will need a pair do dumbbells and an optional cable machine for this workout.

You will need a band or a light dumbbell for this warm-up

Recommended reps: 5-10

Modifications: limit range of motion, remove band, remove ready  
Substitutions: scapular pushups/retractions  
Form: -start standing in front of a flat wall 
-Spine, head, and neck are all neutral and in alignment -place your forearms in the wall with your elbows bent at a 90 degree angle. Wrists and elbows should be in line with each other
-Begin by retracting your shoulders, Retracting is when you engage your shoulder girdles/scapula to come together to meet in the middle of your back -This will bring your chest slightly closer to the wall
-Then you will protract your shoulders by thinking about spreading your shoulder blades as far apart as they can be from one another -from here, begin to slide your forearms up the wall while maintaining this position 
-only go as far as range of motion allows
-lower slow and controlled back to starting position 
-Continue to retract and protract for set amount of reps

Wall Scapular Protraction/Retraction Raises

Recommended reps: 10 per direction 

Modifications: can use cable machine, can also use a light dumbbell (can also lay down on your side)

Form:
-start standing parallel to a band that’s secure on a stable surface
-hold the band in the hand that is farthest away from the knot
-keep your elbow pinned to your side and bent at a 90 degree angle 
-keeping elbow pinned to your side you’re going to Adduct your wrist by pulling the band laterally so that your wrist comes out to the side in line with your ribs/shoulders
-briefly pause at the top of the rep and then release slow and controlled to a starting position 
-repeat for recommended reps
-then you will turn around so that the hand that’s holding the band is closest to the surface 
-keeping the elbow at a 90 degree, you will abduct the wrist by pulling it close to your midline
-pause at the top of the rep and then release slow and controlled

Internal/External Rotation

Recommended reps: 3 per direction (neutral, prone, supine)

Modifications: band or dumbbell 

Form:
-start by placing your wrists hanging over a ledge of choice 
-with a light weight either held in one or both hands start by holding in supine (wrists face the ceiling)
-lower the weight as far as range of motion allows. You should feel a stretch in your wrist
-then curl the weight keeping your forearm pressed into the surface 
-curl as far as wrist allows 
-repeat 
-then you will change your grip so that your pinky finger points to the ground and you thumb to the ceiling (neutral grip) 
-again lower the weight as far as range of motion allows and curl as far as range of motion allows
-repeat recommended reps
-finally flip your wrists over so the your palms face the ground and the top of your hand faces the ceiling (prone/reverse grip) 
-Lower and curl as range of motion allows

Wrist Curls (3 Ways)

Push Day Corrective Exercise Warmup

1 Rep= right arm, left arm, both arms 
Recommended reps= 5-8

Modifications: because of the progressive overload of this movement, you may need  to drop down on the weight you choose, or do alternating single arm chest press 

Can do this on a bench

Form:
-laying on a flat surface or a bench hold your weights by your shoulder 
-lift both weights overhead, keeping your shoulders engaged and a slight bend to your elbows 
-do not lock out or hyper extend your elbows when they are overhead 
-lower down one arm by bending your elbow at a 45 degree angle 
-do not bend directly outward at a 95 degree angle 
-while you are lowering one arm, keep your other arm stable over head
-press your arm back up
-switch sides and keep the arm that just pressed engaged overhead
-after you’ve done each arm, you will then perform a two arm bench press 
-lower both arms down together and back up 
-this is one rep

1-1-2 Chest Press

You will need a safe surface for this superset.

*Reminder* weight Hannah uses is for demonstration purposes, please appropriately challenge yourself with weight or modifications

Recommended reps: 6-8
Recommended tempo: 5 seconds 

Modifications: place your knees down or your hands on an elevated surface, hands on the wall 
Form: Feel free to check out the push-up tutorial/progressions at the start of the highlight 
-start in a plank position  -Core is appropriately engaged to manage pressure, neutral spine (neither arched or sagging), hands underneath shoulders, hips square to the ground, toes firmly planted on the ground, quads engaged  -Begin to lower your chest to the ground as slowly as you can by bending your elbows at a 45 degree angle  -Lower until your  chest touches the ground or as far as range of motion allows  -press back to plank by extending your elbows while you appropriately engage your core, quads, and chest -Continue to keep your spine neutral as you press back to plank

Eccentric Push-Up

Recommended reps: 10-12

Modifications: you can do this standing or at a bent over position on a higher surface like a racked barbell, back of a sofa, chair, or table).

Substitutions: laying dumbbell skull crushers, Tricep extensions 

Form:
-in a kneeling position place your hands on an elevated surface 
-keeping your head and neck still, begin to bend your elbows (not at 90 degrees out or the side, keep them close to your head) so that your head lowers beneath the surface 
-press through your hands engaging your triceps  back to the starting position 
-don’t cheat by dipping your head down, keep it still and use your triceps

Kneeling Skull Crusher

Eccentric Push-Up SS Skull Crusher

You will need a cable machine (band or dumbbells) for this superset.

Recommended reps: 8-10
Recommended weight: medium

Substitutions: Y raises, Shoulder Press, Rear delt pulls/fly 

Equipment substitutions: bands, cable, can use dumbbells for a y raise or read delt fly or pull 

Form:
-start seated in front of a cable machine or a band tied to a safe surface
-grip your band or cables with your wrists facing away from you
-If you are using cables, be sure they are crossed, if you are using band be sure one end is looped through a pole to create the cross
-bend your elbows at a 90 degree angle
-retract and engage your scapula keeping a tall chest
-from there left your arms up and out in a large Y motion
-pause at the top of the rep
-lower and repeat

Serratus Reach

Recommended reps: 10-12 per side 
Recommended sets: 3-4
Recommended weight: light to medium 

Modifications: can perform both arms

Substitutions: overhead tricep extensions, tricep pull downs, dips

Form:
-start in a standing position with your feet hip width distance apart, chest tall, and ribs stacked over pelvis
-grab your cable with one hand and hinge slightly at the hips 
-keeping your upper arm and elbow still, extend your elbow to lower your hand down by your thigh 
-squeeze your tricep at the bottom of the rep,
-release the rep slow and controlled 
-repeat for recommended reps  
-perform on the other sid

Single Arm Tricep Extension

Serratus Reach SS Single Arm Tricep Extension

Keep an eye on time! Each round the time decreases by 15 seconds

Recommended time: 60, 45, 30, 15 sec
Recommended weight: light to medium 

Equipment Substitutions: kettlebells, bands, or Bodyweight 

Form:
-start standing with your feet hip width distance apart. Can go a little wider if that feels good on your hips
-start with a tall chest, ribs stacked over pelvis, feet firmly planted on the ground
-hold your weights up by your shoulders 
-lower into a squat by hinging your hips back and bending your knees. Continue to keep a tall chest tall and your core appropriately engaged to manage pressure
-your knees may go over your toes, that’s okay, what’s important is making sure your knees point forwarded or outward, but never inward
-find your depth for your range of motion, pause, and extend back to standing
-as you are extending back to standing you will press your weights overhead
-be sure to watch for sings of rib flare and appropriately engage your core to manage pressure when weights are overhead

Squat to Press

Recommended time: 60, 45, 30, 15
Recommended weight: light to medium

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

Conditioning

Push 7.1.24

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

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

Summer Burn| Week 6 Day 3| Power & Athleticism

I liked this one a lot! It was short but it definitely targeted the legs and abs!

CristinaLS

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

Bulgarian squat is always a tough one for me. My legs are on fire today 🔥

It may be a deload week but it’s still sweaty!

off for a week due to sickness, but I am SO back!!!!

Brianna

Summer Burn| Week 6 Day 1| Power + Athleticism

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

Started out sweating it off. I enjoyed it.

Angela

Stephanie

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

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

Kelsey

Still feel the challenge of trying to maintain form. Some I really felt the burn.🔥

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

Andrea

4 rounds in 18 min, little to no rest. Really loved this for my first day back after vacation! Got everything moving and grooving without going too hard too fast

Summer Burn| Week 5 Day 2| Metabolic Conditioning

Holy dripping sweat Batman! She’s not playin’ with this one! 

If you’re not dripping sweat by the end of this one, you’re doing it wrong!

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. I think I did either 5 or 6 sets. I lost count. The planks were challenging on my hip flexors, painful so had to modify to the floor.

Michelle 

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

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

I feel good getting through. I sweated and did feel it working my core and full body overall.

Idk what was going on today but I got through it and I feel amazing

Mayra

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

Someone else said it too… love/hate feeling about that workout. But the sweat speaks for itself! Sweating like the sauna!

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!

Lindsay

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

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

This was amazing!! That the best follow along mobility I have done (even though “not professional”)

Martyna

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 🤣

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

Beatrice

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

Chelsea

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!

Katie

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

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! 🔥🔥

Krista

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

Rachel Macias

1.7.25 Back, Biceps & Delts

Loved this so much last week, I did it again and went up in weight

Loved this and enjoyed the layout which enabled me to really challenge my weights.

Push 7.1.24

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