Name: Playbook - Hannah Bower - Push Day 6.17.24
Uploaded: 2025-01-24T16:26:23.027Z
Duration: 30 min
Description: Push Day 6.17.24

I know it had me sweating the first time and I’m sweating again this time at the end 😅 💪🏽. Great burner again

Dedra

Great quick workout. Seeing growth in what I can lift now.

Dominique

Mondays are tight squeeze wasn’t able to do the conditioning tonight but will try and add it to another day

Morgan

Taylor

Deadbug lifts 💀 such a fun challenge, really focused on my core and slowed down. Loved!!

Katie

Love the circuits at the end. Gets that heart rate up!

Kelsey

Delaney

Jade

Progressive overload for this workout:

1. An additional set for our main strength

2. Increase reps on a few accessories. 

3. If you can, increase weight

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

*Reminder* weight Hannah uses is for demonstrating purposes, please appropriately challenge yourself with the weight you choose

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

Don’t have access to challenging weights? Increase reps, slow down tempo, add pauses, add band 

Equipment Substitution: barbell, kettlebell, band 

Modifications: can perform standing, kneeling, or sitting 
Substitutions: alternating shoulder press, push press 

Form:
-in an kneeling, standing, or seated position, stack your ribs over your pelvis and plant your shins (feet or glutes depending) firmly on the ground 
-press your weights to shoulder level with your wrists facing away from you
-as you begin to press your weights overhead retract and engage your scapula while using your shoulder muscles to press both of the weights overhead 
-do not lock out your elbow at the top of the rep, keep a slight bend in your elbows
-lower the weights back to your shoulder 
-keep your core appropriately engaged to manage pressure while weights are overhead and keep your torso still for any and all overhead movements

Shoulder Press

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

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

Don’t have access to heavy weights? Increase reps to 10-15, add bands, slow down tempo, and pauses 

Modifications: Can do this on the ground, can perform one arm at at time, can place feet on the bench or the ground 

Equipment substitutions: barbell, kettlebell, band, cables 
Subsititons: chest fly, pushup 
Form: -laying on a flat surface or a bench with your knees bent at a 90 degree in the air, maintaining a proper core engagement   -start with the 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 -continue to appropriately manage core pressure 
-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

Deadbug Bench Press

Recommended reps: 8-10
Recommended sets: 2-3
Recommended weight: medium to heavy

Don’t have access to heavy weights? Increase reps, slow down tempo, add a band 

Modifications: Can do this on the ground, can perform one arm at at time 
Equipment substitutions: barbell, kettlebell, band, cables 
Subsititons: standard chest press 

Form: -laying on a flat surface or a bench with your feet firmly planted on the ground (if height allows)  -Press your weights together so that they are touching and hold them center of your chest to -keeping your elbows close to your body, begin to press the weights overhead 
-do not lock out or hyper extend your elbows when they are overhead  -lower down your weights keeping your e blows close to your body and your weights touching 
-repeat

Narrow Chest Press

Deadbug Bench Press SS Narrow Press

Recommended Reps: 8-10
Reps are counted by pull overs (times the dumbbell goes over your head)
Recommended weight: medium to heavy

Modifications: perform on the ground and place one foot on the ground, limit range of motion, perform weighted deadbug or dumbbell pull over 

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 Pull-Over

Recommended reps: 8-10
Recommended sets: 2-3
Recommended weight: light to medium 

Video demonstrates 3 ways: knees in the air, feet come down but knees bent, or legs extend all the way out. Perform to the level of your core control. The farther your legs come away from your body, the higher the abdominal pressure 

Modifications: remove weight, keep feet in the air, keep knees bent 

Equipment modification: can perform on ground 

Substitution: standard crunch in the ground, toe touches 

Form:
-start on your back with a weight pressed overhead and knees bent at a 90 degree angle in the air 
-light your chest and your knees so that you crunch your elbows and knees to touch 
-from there you can lower your knees either to 90 degrees or all the way until your toes touch the ground keeping knees bent.
-repeat the crunch by lifting knees to elbows
-for more of a challenge lower and extend your knees at the bottom of the crunch

Overhead Ab Crunch

Deadbug Lat Pull-Over SS Overhead Ab Crunch

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 two movements for 40 seconds and then rest 20 seconds (or however much you need) until the time is up.

Recommended time: 40 sec
Recommended weight: medium

Modifications: limit range of motion, choose a light weight

For those who don’t have kettlebell: You’ll use a dumbbell (hold one end of the dumbbell by the head) and only perform the swing to belly button level 

Form:
-start standing with your ribs stacked over pelvis, chest tall, and feet firmly planted on the ground. It is okay if they are slightly wider than hip width
-place your weight between your feet
-pick up your weight and hold it down in front of your pelvis
-using your hips and your glutes you will generate movement to thrust the weight forward
-again, you are not using your arms, this movement is directed solely by your hip thrust
-keep a slight bend in your elbows and always appropriately engage your core to manage any pressure you may have
-swing the kettlebell until it is safely overhead with slightly bent elbows and engaged shoulders 
-pause briefly then let gravity pull the kettlebell down 
-as the kettlebell falls downward with gravity you will shift your hips back into a hinge motion. This is important
-do not round your back, again, shift your glutes backwards to keep a neutral spine as the weight swings between your knees
-gravity will begin pulling the weight forward in which you will thrust your hips to generate the swing thus repeating the exercise

American Kettlebell Swing

Recommended time: 40 seconds 

Modifications (included in video): limit range of motion on the pike push-up (going onto knees or using a bench) 

Substitutions: wall walks, plank shoulder taps, shoulder press, standard push-up 

Form:
-start in a downward dog position feet firmly planted on the ground and hips high 
-hands firmly planted into the ground,  your hips are pressed high, the more your hips are over your shoulders the harder it will be
-the farther your hips are away from your shoulders the easer
-keeping your hips in a piked position bend your elbows at a 45 degree angle to gently lower your head as far as it will go, the closer your hands are to your head the harder, the father the easier
-at the bottom of the rep, pause, and then press back to pike position 
-repeat for recommended time

Pike Push-Up

Conditioning

Push Day 6.17.24

Oh. My. God. This was BRUTAL. And so humbling and awe inspiring to see pregnant women doing it 💖

Brenna

Kiki

Wk 3 1.23.25 Quads, Glutes & Adductors  

That finisher always kills! Upped my weights in chest press too! 🙌

Lindsey

Erin

Wk 3 |1.24.25| Triceps & Delts

WK 3 |1.20.25| Glutes, Hamstrings & Adductors

Lexi Lou Williams

Wk 3 |1.21.25| Back, Biceps & Delts 

My legs are trembling!!! Not able to add more reps than last week but still showed up 💪

Chelsea

My legs are cooked!! I hate the wall sit iso hold 🤣🤣 my leeeeggggsss are jelly🤣 thank you Hannah for making me do the things I don’t want to do 😅❤️

Heba

When sissy squats don’t feel impossible! 🦵 🙌

mary kate

Wk2 1.16.25 Quads, Glutes & Adductors 

Killer workout…. Loved every second of it

Arpita

Wk 2 |1.17.25| Chest, Triceps & Delts:

Michelle Konkol

Why have I never realized how weak my pendulum rows are…

Wk2 |1.14.25| Back, Biceps & Delts

Simone Fisher

got up and got it done and man, feel SO much better and more awake! nothing like a morning lift!!!💪🏼

Brianna

WK 2| 1.13.25| Glutes, Hamstrings & Adductors

Ok that inchworm wide push-up was finisher to my shoulders, they’re dead now wooo!

Janine

Sally

I feel apart quick at the end 😅 glad to start the day with some movement!

1.10.25 Chest, Triceps & Delts

Legs felt weak tonight! Omg brutal with single pistol squats🥵

What the heck was this 🥵🥵 I LOVED IT but MAN was it challenging 😅💖

1.9.25 Quads, Glutes & Adductors

Good thing it's not hair wash day. My upper body is smoked

Brooke

Rachel Macias

Shiloh

1.7.25 Back, Biceps & Delts

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

Elisheva

Great leg work out🍑💪🏽💪🏽💪🏽

Ashley

NEW TRAINING| Glutes, Hamstrings & Adductors 1.6.25

Skipped the single leg rdl because i seems to have made a knee angry and trying to start the challenge Monday! Overall felt good!

Paula Kane

Just getting back from being sick but this felt good. Especially as a deload week

Stephanie

Deload| Full Body Strength: 1.2.25

Love this one! Such a good spicy challenge against time

Lindsay

I’m a sweaty mess. Can’t wait till Monday.

Jennifer

Killer! Great wait to start the day! 💪🏽

Deload| Full Body Conditioning: 12.31.24

Upped my wall sit weight and it about took me out! But I made it 🥹💪💪

Surprisingly sore even tho I started going down in weight for the reload. So used dumbbells as a way of self control instead of using the bar. But felt good and focused on movement control instead of lbs

a burner in every single muscle 😅👊🏼

Deload| Full Body Strength: 12.30.24

First one back after a nasty upper res infection. Easing in and ready to get back into the swing of it! Dusted the muscles off, felt good to move!

Aissa Trevino

Optional Cardio + Core 12.28.24

Markie

This was the perfect way to jump start the day!

Full Body Conditioning: 12.27.24

felt so good with all the holiday food 😂😂

Felt good- single rdls are still very hard for some reason, but keeping weight light there and really focusing on form

Full Body Strength: 12.26.24

Loveddd this. Went up and back down the ladder. Was dying. Knew workouts were going to be tough to fit in this week so this carried me through.

Probably my favorite workout ever!!! So fun yet I was sweating on the 9th day lol

Hannah

12 Days Of Christmas Optional Workout!

On a time crunch and this was perfect! Building on the soreness from yesterday so tomorrow will be interesting 🫠🤭

This was the best one I’ve done of this workout 🫶🏻🙌🏻🤘

Holly molly I loved this one! Simple movements but damn am I sweating!! 🥵 I did four rounds of everything except for circuit two, only three rounds. Great way to start the day! 💪🏼💕

Anna

Full Body Conditioning: 12.24.24

Great workout to destress 🤗 you might have saved a life Hannah 😆😆😆

Full Body Strength: 12.23.24

Loved that. Such a good way to start the holiday week. Did two mike walk and a mile run got nice and sweaty and now time for family

This was a nice “get back into it” routine. I’ve been in my head for the last 2 weeks since I finalized divorce and then got sick and recently norovirus 🤢😢. Normally the gym is where I leave everything and sweat it out and lift.  I’m just not feeling it. Hoping tomorrow will be different.

Optional Cardio + Core 12.21.24

Quick and dirty 15min body weight for this one- needed some movement and this was great

Full Body Conditioning: 12.20.24

Finally upped my weights in that last set and 🔥 happy Thursday!

Full Body Strength: 12.19.24

Modified greatly for 23 weeks pregnant and bodyweight only!
3 rounds of:
Alternating lunge jumps
Bench dips
Burpees
Duck walks 
Push ups
Sumo pulses
Good stuff!!

Celine

Full Body Conditioning: 12.17.24

Norma

Michelle

Full Body Strength: 12.16.24

There wasn’t a new workout so I picked this one from recently cause I knew I enjoyed it and I was dragging today

Sweated it off. Enjoyed it and feel refreshed!

Always love this kind of workout 💪🏽🏃🏽‍♀️

Optional Cardio + Core 12.14.24

I enjoyed the 20 minute workout. I still felt it burn and sweated it.

Only did one round of the circuit
because I added it to a strength workout. But got the sweat going and felt strong. Whole body was shaking at the end

Did this at home with my daughter. Ahaha she was a trooper 😂

Full Body Conditioning: 12.13.24

Nailed it Sunday morning before work! 💪🏽

Rachel S.

Full Body Strength: 12.12.24

some exercises really challenged me!😅🙌

Felt good! Burned those legs in the best way

Those burnouts man, especially the second one 😭😭😭😝😝

Full Body Conditioning: 12.10.24

exactly what i needed today! hurts in every muscle💪🏼

Love the full body workouts. Finally a full body split

Fueled by Wicked, The Greatest Showman, and Burlesque 💃🏼 💪

Full Body Strength: 12.9.24

Did 40 mins cardio which was a mile and a half walk and a mile run with a weighted vest. Didn’t run fast just ran to feel good.

I needed something low intensity today since I injured my shoulder. This was SO perfect!

Olivia

Optional Cardio + Core 12.7.24

Went to the gym after my long shift and this was perfect.

Alexandra

Catching up on missing last week. This combined with cardio and core felt like a good productive but not to exhausting workout. 💪🏽😊

Full Body Conditioning: 12.6.24

Holy muscle isolation that was GLORIOUS 🙌

Used a barbell for dead lifts and it felt great! Strong and sweating gold !

Full Body Strength: 12.5.24

Whew! Nice and sore from Saturday but that leg burnout was killer! 🙌🏼

Krista

Love being able to challenge myself based on the time! Such a fun one!

Full Body Conditioning: 12.3.24

Wow! I am glad that I finished it through and just what I needed.

Can we incorporate more running into this month? Where could we add it on?

Full Body Strength: 12.2.24

Perfect workout to start my day! 👏🏼

Marissa

Full Body HIIT 11.30.24

Just what I needed right after getting off work today.

Haven’t been in the gym in months. This was exactly what I needed 🥳

Danielle

Upper Body 11.29.24

i LOVED that one! legs feel wobbly and I feel GREAT!!💗

Lower Body 11.28.24

Upper Body 11.26.24

those bulgarians ALWAYS get me 😅😅 WOOFTA!!!!

Lower Body 11.25.24

Downloading this one! Great quick full body.

Carol1

Full Body 11.23.24

My arms are on fire right at the end 🔥

Felt good! Finished with some different core but got 30’s up for my shoulder press!

Upper Body: 11.22.24

I enjoyed it and did made it to the end! I also sweated it off.

up to triple digits in my front squat!!!!!!!!! 🤯🤯🤯

Lower Body 11.21.24

Guilty of thinking that reverse plank was going to be simple🙋🏼‍♀️🥵

Stuck in my mind today. Got 30min don’t and called it
This season is hard 😒

Push Day 6.17.24

Community

More workouts from Hannah Bower