Name: Playbook - Hannah Bower - Push 7.21.24
Uploaded: 2025-07-08T00:56:35.188Z
Duration: 35 min
Description: Push 7.21.24

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

mary kate

Great start to a long weekend! Burning 🔥 arms

Delaney

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

Jennifer

Not very easy! The slow motion push up was challenging but still enjoyed it.

Dominique

Taylor

FINAL WEEK of this training phase 🫶🏻

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

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: 8-10
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: 10-12
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 7.21.24

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

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

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

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

Just when I start to think I’m getting the hang of these summer burn workouts…you humble me! 😅😅

Cheyenne

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

Andrea

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

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

Chelsea

I enjoyed learning new things and got through it.

Perfect little workout, especially when traveling.

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

Kelsey

Stephanie

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

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!

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!

Push 7.21.24

Community

More workouts from Hannah Bower