Name: Playbook - Hannah Bower - Push 7.15.24
Uploaded: 2024-08-21T18:30:24.286Z
Duration: 30 min
Description: Push 7.15.24

This was great!! Excellent start for the week. I am also noticing that I am getting slightly stronger which is awesome because my upper body is really weak.

Nada Alabbar

Delaney

quick one before work, but still a burner!!!💪🏼

Brianna

Lacy

Kiki

Enjoyed it and the last one got me too. 🔥

Dominique

Didn’t have enough stability in my trunk (?) to keep my feet on the bench during the single arm flys! Put them on the ground, assume that’s an ok adjustment?

Anis

Taylor

Progressive overload: increase reps + weight 

You’ll need an optional bench and pair of dumbbells 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)

Optional Push Day Corrective Exercise Warmup

You will need a pair of dumbbells and an optional bench for this superset.

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

Modifications: lay flat, can lean against stability ball or set of stairs, can perform one arm at at ime 
Equipment substitutions: barbell, kettlebell, band, cables 
Subsititons: chest fly, pushup 
Form: -laying on a flat surface or a bench with an angle of 45 degrees with your feet firmly planted on the ground (if height allows)  -Press your weights to your shoulders -keeping your elbows at a 45 degree angle NOT a 90 degree angle, begin to press the weights overhead by adducting them up and towards each other -do not lock out or hyper extend your elbows when they are overhead  -lower down your arms to your shoulders by bending your elbows at a 45 degree angle  -do not bend directly outward at a 90 degree angle

Incline Chest Press

Recommended reps: 15

Modifications: perform on the ground, tuck one knee up at a time, limit range of motion

Substations: situps, deadbugs 

Form:
-start seated on the bench with your ribs stacked over pelvis, hands gripping the bench, and an optional weight between your feet
-begin to engage your hip flexors and your core to draw your knees up and toward your belly
-at the same time you will lean forward with your chest to see how close you can get your knees and your shoulders
-from there you will pause at the top of the rep
-then you will extend your legs outward at the same time you will lean your torso backward as far as range of motion
-once you hit your extension level, draw your knees and shoulders back together again

Bench Tuck-Out

Incline Chest Press SS Bench Tuck-Ups

You will need a pair of dumbbells for this superset.

Recommended reps: 8-10 per side 
Recommended weight: medium to heavy 

Equipment modifications: bands, kettlebells, cables 

Modifications: can perform on bench or standing with cables/band  
Form:
-lay on your back (bench or floor) and plant your feet firmly in the ground with your knees bent. hold your weights directly overhead 
-at all times, keep a slight bend in your elbow -as your weights are overhead, engage and squeeze your pectorals/chest muscles -Begin to lower one of your weights down to the T position -the closer your weight gets to T position, the more important it is to keep a bend to your elbow -when your weight is parallel with your pause and then engage your pecs and chest to adduct the weight back together overhead -again maintain bend in elbow  -switch sides 
* Repeat

Single Arm Fly

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

Equipment substitutions: band, cable, kettlebell 
Substitutions: lateral tricep extension, standard tricep extension, skull crusher 
Form: -Start laying down on a bench or the ground with a pair of weights held overhead -hold the weight directly overhead, keeping your wrist in alignment with your shoulder -From here, you will begin to bend one of your elbows at a 45 degree angle inward keeping your upper arms completely still -Bend your elbow so that the weight is coming inwards towards your opposite shoulder  -Lower the weights as far as range of motion allows -Extend your elbows back to extension keeping your upper arms still, elbows stays in line with shoulder to isolate your tricep muscle
-repeat on the other arm

Diagonal Tricep Extension

Single Arm Fly SS Diagonal Tricep Extension

Recommended reps: 6-8 (3-4 supine grip, 3-4 pronated grip)
Recommended weight: light to medium

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

Modifications: perform standing up

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 ceiling
-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
-from there you will rotate your wrists inwards so that your wrists are facing the ground
-from here you will lower the weights back down to starting position
-then you will lift the weights back up to your shoulders with your wrists facing the ground
-once they hit shoulder level, you will rotate your wrists back towards the ceiling
-lower and repeat

Incline Rotating Delt Raise

Recommended reps: 10-12

Equipment modifications: chair, bench, ottoman

Modifications: limit range of motion 

For increase challenge add weight, and slow down tempo 

Form:
-start with your hands firmly planted on the edge of a surface, feet stretched out in front either on the ground or another elevated surface 
- Bend the elbows to lower down, keeping your feet forward of your body, either on the ground or elevated 
- Keep your elbows close to your body and your torso tipped forward 
-think about pushing and keeping your chest open toward the sky 
- Extend your arms engaging your chest to push up

Dips

Alternating Incline Delt Raise SS Dips

This conditioning default time will be 8-10 minutes.

HOWEVER, if you have less time that’s okay! Adjust the timer to however much time you have available (3-5 minutes will still BURN)

You will do these 3 movements for the recommended reps as many times as you can within the time frame.

Recommended reps: 8-10 total leg lifts PER arm 
Recommended weight: light to medium

modifications: BAND IS OPTIONAL

Form
-start standing with your chest tall and hips stacked over pelvis, keep your feet about hip width distance apart
-press one weight overhead
-from here you will lift one knee to 90 degrees at a time, try and keep as stable as possible, no leaning or wiggles
-pause at the top of the rep 
-perform reps per knee with one hand up
-then you will switch your hands, 
-repeat

Single Arm Overhead Banded March

Reps are per side
Recommended reps: 8-10
Recommended weight: medium 

Modifications: light weight 

substitutions: Paloff press 

Form:
- start in a kneeling position with your core engaged, chest tall, and shoulders retracted 
-hold the dumbbell or weight of your choice on the outside of your leg
- Exhale and lift the weight diagonally across your body keeping your chest tall and a slight bend in your elbows 
- Twist until the dumbbell is above your head on the other side of your body 
- Control the weight back to the starting position

Kneeling Woodchopper

Recommend reps: 8-10 

Equipment substitutions: kettlebell,

Modifications: remove push-up, instead of performing a snatch like motion to get the weight overhead, break the movement up: deadlift, curl, press 

Form:
-start standing your ribs stacked over pelvis, chest tall, and feet planted firmly in the ground about hip width apart 
-hold your weights down in front of your thighs 
-lower down to the ground by hinging at your hips and bending your knees 
-you’ll lower far enough for your weights to gently touch the ground 
-from there, extend your hips similar to how you would a kettlebell swing 
-this is to help generate momentum to snatch or pull your weights from below your hips to shoulder level 
-you can pause the weights at your shoulder and then strict press them overhead, or you can continue with a snatch motion and snatch them overhead 
-do not lock out your elbows overhead 
-once weights are overhead, lower them to the ground
-from there jump your feet back into a plank so that you can go immediately into a push-up 
-press tour chest to the ground and then back up to plank 
-jump your feet back to your weights and repeat your swing to press 
-repeat

Devil Press With Push-Up

Push Conditioning

Push 7.15.24

Cheyenne

I really love the opening stretches! And my arms were shaking at the end! Great workout!

Tiffani

Full Body Strength 9.10.24

Katie

First day back after a week vacation is always rough. 😅

Lower Body 9.9.24

Optional Cardio 9.7.24

Great workout to start the week! Thanks so much!

Intan

Love this one.  Def a new fave. 👊🏼🙌🏻💪🏼

Michelle

Hannah

Full Body HIIT 9.6.24

That finisher was brutal! Decided to do the bike because I haven’t done a bike for 10 years lol! Not my fave! But it was a good burn!

Olivia

Upper Body Strength 9.5.24

Awesome, quick full body after a road trip vacation!

Kelsey

Maggie

longer runs 3 days a week prepping for my half marathon means full body lifting days! 💪🏼

Full Body Strength 9.3.24

Really sweated it and legs are on fire 🔥 Enjoyed the jump exercise especially the emom one.

Eugenia

Didn’t have time to fit in all rounds but I’m still shaking. This was deceptively tough!

Nikyla

Lower Body Strength 9.2.24

Ashley

I actually really enjoy this cardio workout.

Courtney

Optional Cardio 8.31.24

Absolutely drenched! 🥵 
Felt good to be back in the gym with minimal weights but still targeting allllll the things

Morgan

Aubrey

🤜🏻🤛🏻 it was really nice! Good sweat

Full Body HIIT 8.30.24

🔥 love how strong I feel after this one 💪🏼

Upper Body Strength 8.29.24

This one always gets me. One of my favorite full body workouts.

Margaret 

Full Body Strength 8.27.24

I cannot believe I completed it. Legs and core burning.

My core is burning 🥵! Great workout 💪🏻

Lower Body Strength 8.26.24

Jennifer

Optional Cardio 8.24.24

Great way to start a day! Love it 🤜🏻🤛🏻

The sweat is REAL 😅 such a tough one. I’ve only been able to complete 2 rounds.

Chelsea

Full Body HIIT 8.23.24

perfect upper body day to feel a good pump 💗

Upper Body Strength 8.22.24

Kathryn

Lora-lea

Full Body Strength 8.20.24

Wasn’t going to workout today but so glad I did!! 💪🏼🔥

Lower Body 8.19.24

Enjoyed the cardio and booty burn out! Just what I needed after letting my left arm fully heal.

Optional Cardio 8.17.24

It's inconvenient not to have the break timer already set to 20 seconds...I thought it would be harder but instead I did 4 rounds! 😎

Loved this one!! Also love the new format of showing previous weights and reps!

Great workout. Just what I needed and enjoyed it a lot.

Full Body HIIT 8.16.24

My shoulders are on fire! I have a goal of being able to do an unassisted pull up some day, but for now I’m glad I can even do them with bands. 🙌🏼

Enjoyed the cardio at the end and the regaining strength in upper body.

Upper Body Strength 8.15.24

2 mile recovery run and some full body strength to finish the week!

Full Body Strength 8.13.24

Krista

Lower Body Strength 8.12.24

Whoa dignity! 90 seconds on the assault bike brought my heart rate to 169 😮‍💨😮‍💨😮‍💨

Hung on to the treadmill for dear life on that one 😂😂

Optional Cardio 8.10.24

Perfect workout to do on vacation when you want to get a little something in but don’t have a ton of equipment. I substituted the devils press for burpees. 4 rounds in 20 minutes and I feel great!

Amanda

this was my first workout after coming back from holiday… It was really hard!! I did 4 laps in 26 minutes but then I had to stop because I couldn't do it anymore! Anyway, pretty satisfied.. I'll get back to my strength and endurance!

Full Body HIIT 8.9.24

Upper Body Strength 8.8.24

Imani

Full Body Strength 8.6.24

Arpita

Loving seeing little improvements of things I wasn’t able to do 2 years ago. 🙏🏼🙌🏼

Lower Body Strength 8.5.24

Optional Cardio 8.3.24

Oh my!! That was WAY harder than I had anticipated. Only did 2 rounds because of heat and time. 🔥🥵

Full Body HIIT 8.2.24

did this one again today! it was a great pump after my 3 mile run💪🏼

Upper Body Strength 8.1.24

Super excited about the new training phase. Great start after vacation to hit a bit of everything!

Uber modified and not finished- my body is cranky! Listening to it and going for life long habits over “crushing” every workout. This was enough for today 🙏

Paula Kane

Full Body Strength 7.30.24

First weighted workout in a while. Did not disappoint 👏🏼

Virginia DelBondio

Easy to do in gym and made me very sweaty haha

Alexandra

NEW TRAINING PHASE: Lower Body 7.29.24

Optional Cardio/HIIT 7.27.24

Lol what an ending to the guide! My goodness! Definitely noticed an improvement:)

Maddie

Shannon

The perfect mix of strength, mobility and cardio! Absolutely dead but also SO ALIVE!!

Full Body HIIT 7.26.24

That hamstring curl is a killer. Great morning session to start my day

Humbling for sure- ugh great challenge today

Pull 7.25.24

I absolutely LOVE this finisher. The whole workout is so much fun and that is by far my favorite finisher.

back on the grind! training for a half marathon, so yesterday was a run day💪🏼

Lower Body 7.23.23

I almost didn’t do this today. But it felt pretty good!

mary kate

Great start to a long weekend! Burning 🔥 arms

Loci no the condition. It should be called sweaty condition during the summer

Push 7.21.24

This was an awesome 5am workout session before work. I love these cardio/HIIT days. Simply great for ending the workout week.

Jojo

Optional Cardio/HIIT 7.20.24

Such a great workout. Excellent full body combos.

This was a killer! I took my time and focused on using my core for all workouts and boy!!! Spicy!! Them duck walks though 🥵 #killerworkout

Deylin

Full Body 7.19.24

I loved this upper body workout. I am getting stronger which makes upper body days more enjoyable.

Got as much done as I had time for today!

wow am I sore! No heavy lifting for a week and a half has me FEELING this week. 💪🏼

Pull 7.18.24

40 minutes, legs are dead and feeling like a million bucks! Happy weekend! 💪🏼

Lower Body 7.16.24

I absolutely love love love this HIIT workout. It is so much fun, I get to move my whole body, and work on my stamina. I also make sure not to use light weights to up the difficulty a little.

Optional Cardio/HIIT 7.13.24

Been off my normal consistent routine - so to fit in a nice HIT felt great!

Christine

Anessa

Full Body 7.12.24

Jessica

Enjoyed it and sweated off the condition part!

Pull Day 7.11.24

One of my favorite leg days. I love supersets and this workout has the best supersets. I’m a little worried I won’t be able to go up and down the stairs tomorrow 🤪.

I watched my legs shake in the mirror during those RDLs😅

It’s been a minute since getting a good lift in. Sickness, vacations, summer, and just life. But finding other ways to be active through it all, even if it’s not lifting 💗

Lower Body 7.9.24

Emilia

Can’t wait to feel this for the next 3 days 🫠🤪🤪

Megan

Push Day 7.8.24

I absolutely loved this workout. My endurance in running is improving and I am so happy about it because I am not a runner but always wanted to be.

Optional Cardio/HIIT 7.6.24

I really like this circuit. I’m out of breath, dying and drenched in sweat and that is exactly the type of workouts I enjoy 😂.

It’s been a while since I’ve done HIIT 😮‍💨💦

Took a few weeks off to dedicate to Pilates practice and this kicked my butt! Thought I went light in weights but by round 3 I could already feel my hamstrings getting sore 🥵

Push 7.15.24

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