Name: Playbook - Hannah Bower - Push Day 7.8.24
Uploaded: 2025-07-08T00:56:35.240Z
Duration: 30 min
Description: Push Day 7.8.24

Emilia

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

Morgan

Megan

It’s awesome how you can beat your previous weights or reps when you haven’t done this routine in a few weeks. Every week we’re stronger 💪🏻

Nikyla

Eugenia

Enjoyed it was short and intense at the same time.

Dominique

Brook

Took last week off for camping. Feels good to lift again. 🤘

Taylor

This is your final time through this workout! 

Progressive overload for this workout:

1. Increase weight in first movement!

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: 10-12
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: 10-12
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 7.8.24

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 🥰

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

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 Day 7.8.24

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