Name: Playbook - Hannah Bower - RECLAIM DELOAD| Week 7 Day 5| Athletic Upperbody
Uploaded: 2026-06-14T19:46:58.959Z
Duration: 45 min
Description: RECLAIM DELOAD| Week 7 Day 5| Athletic Upperbody

Andrea

Dedra

Hey friends 👋 This week is a DELOAD WEEK.
This is a suggested deload, but I want you to make it your own. Your body deserves rest. Your body deserves care in whatever way that feels good to YOU.

Your nervous system needs a reset too, so that next week we can come back strong, hit it hard with more strength work, and dive into Phase 2 of Reclaim.

Rest is part of the process. Trust it. 💛

3.0 mph 0 %

Treadmill

Modifications
Hands and knees cat cow, wall-supported version, lighter resistance band, smaller range of motion, unweighted standing cat cow

Alternatives
Toes in RDL


Muscles
Core, pelvic floor, spinal erectors, lats, upper back, glutes, hamstrings

Benefits
Builds spinal mobility and control through flexion and extension while standing. Improves posture, spinal articulation, and awareness of neutral spine positioning. The band adds resistance to encourage proper engagement and control through the movement while strengthening. 

Form
Stand with feet hip-width apart holding a resistance band anchored in front of you at chest height, or loop band around upper back holding ends. Start in a neutral spine position. For the cat position, round your spine by tucking your pelvis under, drawing your core in, and rounding your upper back forward while pulling tension into the band. Your head drops slightly and you create a C-curve through your spine. For the cow position, arch your spine by tilting your pelvis forward, lifting your chest up and back, and creating extension through your spine. Let the band stretch as you open your chest. Flow smoothly between cat and cow positions with control.

Cues
- Stand with feet hip-width
- Band creates tension/feedback
- Cat: round spine, tuck pelvis, pull band
- Engage deep core as you exhale 
- Cow: arch spine, tilt pelvis forward
- Lift chest up and back as you inhale and relax pelvic floor
- Flow smoothly between positions
- Control the movement, don’t rush
- Feel each vertebra moving
- Ribs move with the spine naturally

Mistakes
Moving only from lower back instead of entire spine, rushing through without spinal articulation, insufficient range of motion in either direction, holding breath, band tension too heavy limiting movement, excessive neck movement instead of following spinal curve, or not fully committing to either flexion or extension.

PF Warmup| Standing Banded Cat Cow

Reps: 10 

•Lighter option: Use a lighter band or lighter dumbbells to reduce intensity while keeping the explosive movement.
	•	Beginner: Perform slower, controlled pulls and presses without emphasizing speed.
	•	At-home/no band: Use dumbbells only and focus on fast press motion, slow pull.
	•	Advanced: Use a stronger band, increase dumbbell weight, or perform the movement with a pause at full extension for added control.

Benefits: Develops explosive upper body power, coordination, and core stability while targeting lats, shoulders, and triceps. Great for reactive strength and full-body engagement.

Muscles: Lats, traps, delts, biceps, triceps, core stabilizers, glutes.

How-to:
Anchor a resistance band overhead. Hold a dumbbell in one hand at shoulder height. Position the other hand under the band. Explosively pull the band down toward your chest with one hand while simultaneously pressing the dumbbell overhead with the other hand. Return both under control and switch sides. Keep torso and hips stable, and focus on speed and power while maintaining form.

Cues:
	•	Explode through pull and press, think speed, not just strength.
	•	Keep core tight to prevent twisting.
	•	Land weights under control after each rep.
	•	Maintain level hips and steady feet.
•extend press as far as you can, while pulling and driving down. Really feel these opposite moves pulling away from one another 

Mistakes: Slowing the pull or press, rotating torso, dropping hips, flaring elbows, uncontrolled band recoil.

PF Warmup| Alt Banded Dumbbell Pull & Press

The rotational landmine press builds core stability and anti-rotation strength while working your deep core in a dynamic way. Pairing it with overhead tricep extensions with knee drives continues to challenge that deep core stability while keeping your heart rate up and adding a coordination element.

You can also place a band around your feet to create more hip, flexor strength as you do the overhead pressing!

Reps: Each Side 

Modifications
Standing version, reduced rotation range, press without rotation

Alternatives
Cable rotations, split jerk, push press, military press 

Muscles
Shoulders, chest, triceps, obliques, core, glutes, serratus anterior

Benefits
Builds pressing strength and rotational power through combined movement. Improves core stability, anti-rotation control, and develops coordination between pressing and rotation while challenging hip stability in half kneeling position. Strong serratus anterior engagement through overhead pressing.

Form
Start in half kneeling position with one knee down, opposite knee up. Hold landmine barbell at shoulder in front rack position. Ribs stacked over pelvis, neutral spine. Keep core engaged and breathe into lateral rib cage. Rotate your torso away from the starting side while simultaneously pressing the landmine barbell overhead, engaging serratus anterior at the top. The movement combines rotation and press into one fluid motion. Return to front rack with control. Continue rotating and pressing for all reps, then switch sides.
Cues
	•	Half kneeling, one knee down, one up
	•	Landmine barbell at shoulder, front rack
	•	Ribs stacked over pelvis, neutral spine
	•	Core engaged, breathe into lateral rib cage
	•	Rotate torso away from start
	•	Simultaneously press overhead
	•	Engage serratus anterior at top
	•	Combine rotation and press fluidly
	•	Return to front rack with control
	•	Complete reps, then switch sides
Mistakes
Insufficient rotation range, pressing without rotation, losing half kneeling stability, excessive back arching, front knee caving inward, not engaging serratus at top, rushing through movement, or not coordinating rotation with press.

Kneeling Landmine Rotational Press

Modifications: Use lighter weight, reduce range of motion, perform seated for more stability, or use one arm at a time

Progression: Marching - Perform the tricep extension while alternating lifting one knee at a time (marching in place), which challenges core stability and balance while maintaining the overhead position

Alternatives: Banded tricep extensions, skull 
crushers

Muscles: Triceps, shoulders, core
Benefits: Builds tricep strength and improves overhead stability

Form:
Hold one dumbbell with both hands overhead, arms extended. Keep elbows close to your head and pointing forward. Lower the dumbbell behind your head by bending at the elbows, keeping upper arms stationary. Feel the stretch in your triceps. Press the dumbbell back up to the starting position by straightening your arms.
Breathing: Exhale as you press up, inhale as you lower down

Cues:
	•	Keep elbows pointing forward, not flaring out
	•	Upper arms stay still—only forearms move
	•	Keep core engaged and ribs down
	•	Don’t arch your lower back
	•	Control the weight throughout

Mistakes: Elbows flaring out to the sides, arching lower back, moving upper arms, or letting weight drop too quickly

Overhead Tricep Extensions

Superset| Strength & Stability

The alternating plus together incline shoulder press challenges shoulder stability and core engagement as you shift between unilateral and bilateral pressing. Pairing it with alternating plus together incline bicep curls mirrors that same pattern, keeping tension on your core while building arm strength from a lengthened position.​​​​​​​​​​​​​​​​

Doing it incline changes the angle of resistance on the muscles, hitting different fibers than a standard upright position would.

Modifications
Flat surface, single arm only

Alternatives
Incline narrow press, lying chest press, shoulder press, decline push-ups

Muscles
Chest (upper emphasis), shoulders, triceps, core

Benefits
Builds upper chest and shoulder strength through incline pressing. Alternating phase challenges anti-rotation core control and unilateral stability, while pressing together develops bilateral power and coordination.

Form
Set up on incline bench with dumbbells at chest level. Start with alternating presses - press one dumbbell overhead while the other stays at chest, then switch. After alternating reps, press both dumbbells together overhead simultaneously. Lower with control. Continue pattern: alternating presses, then together presses.
Cues
	•	Incline bench, dumbbells at chest
	•	chest up, really feel the stretch at the bottom
	•	Alternating: press one up, other stays at chest
	•	Switch sides
	•	Together: press both simultaneously
	•	Lower with control
	•	Continue pattern: alternating, then together

Mistakes
insufficient range of motion, rushing through alternating pattern, not engaging core during alternating phase, or minimal chest engagement.

Incline Shoulder Press

Modifications
Sit upright 

Alternatives
Bicep curls, hammer curls, preacher curls, standing curls

Muscles
Biceps, forearms, core

Benefits
Builds bicep strength through incline position that intensifies the stretch. The incline with chest lifted increases range of motion and bicep engagement. Allowing hands to drift back with pinned elbows maximizes stretch at the bottom.

Form
Set up on incline bench with dumbbells at sides. Lift chest up. Pin elbows at sides throughout. Start with alternating curls - curl one dumbbell up while the other stays down, then switch. Allow hands to drift slightly backwards to increase stretch while keeping elbows pinned. After alternating reps, curl both dumbbells together. Lower with control. Continue pattern: alternating curls, then together curls.
Cues
	•	Incline bench, dumbbells at sides
	•	Lift chest up
	•	Ribs stacked, neutral spine
	•	Core engaged, breathe into lateral rib cage
	•	Pin elbows at sides throughout
	•	Alternating: curl one, other stays down
	•	Allow hands to drift back for stretch
	•	Together: curl both simultaneously
	•	Lower with control
	•	Pattern: alternating, then together

Mistakes
Elbows drifting forward or back, insufficient chest lift, rushing through alternating pattern, not allowing hand drift for stretch, or using momentum instead of control.

Alt + Together Curls

Superset | Strength & Hypertrophy

RECLAIM DELOAD| Week 7 Day 5| Athletic Upperbody

Summer Sizzle| Week 3 Day 5| Pelvic Floor  + Cardio

Summer Sizzle| Week 3 Day 4| Functional Strength + Core

Summer Sizzle| Week 3 Day 3| Power & Athleticism

Summer Sizzle| Week 3 Day 2| Functional Strength & Core

Summer Sizzle| Week 3 Day 1| Power + Athleticism

Summer Sizzle| Week 2 Day 5| 40 Min Mobility: Follow Along

This is a challenging workout for gym users and doesn’t relocate a realistic gym set up. I had to skip the treadmill intervals because the treadmill location is not near a location where I could complete the other exercises.

Jessica

Dead and dying but happy about it 🥵 The sweat is pouring down my face

Rachel T

Erin

Summer Sizzle| Week 2 Day 4| Full Body Conditioning Flow

I love the combination of strength training with core!!!

Hannah

jessica

Taylor

Summer Sizzle| Week 2 Day 3| Functional Strength + Core

Veronica

I had to take a 2 day break after the week 2 day 1 workout because I was sooo sore! This was so challenging today.. those jump squats at the end wowwww

Alexandra

Summer sizzle| Week 2 Day 2l Metabolic Conditioning

Eugenia

Laura

Summer Sizzle| Week 2 Day 1: Power + Athleticism

Did this over the lifting since I’m having muscle fatigue

Summer Sizzle| Week 1 Day 5: Core + Recovery

Felt easy but I’m very sweaty so I know I pushed it! Quite pleasing to have it feel easy but still get some good work done

Morgan

I thought this was gonna be easy peasy but boy I was wrong!  Talk about a sweaty mess! 🥵 ♥️

This was sooo fun and wow dripping sweat yet again!

Summer Sizzle: Week 1 Day 4| Full Body Conditioning/Flow

Killer! Even got a dude fist bump in the middle!

Kelsey

Summer Sizzle| Week 1 Day 3| Functional Strength & Core

Loved this workout! Can’t wait to increase weight on those db thrusters 😈

My favorite!!! I loooove a HIIT workout and this checked all the boxes 🤩

Sweaty mess. I told myself “maybe 8 rounds”, but once I got there I knew I could push through. I modified the box jumps and push-ups on the 5h round so I think that helped give me a bit more stamina. But boy, by those last 2 rounds I was getting gassed. Surprised myself by getting Tabata done pretty easily too. Gonna be sore tomorrow!

Summer sizzle| Week 1 Day 2l Metabolic Conditioning

Took a week off for deload and the first actual week of summer and this was such a good welcome back! Looking forward to this program

A week behind and loved this one!! Great way to start the week!💪

Rose

Ended the week with this workout and it was the perfect start to the weekend 🙌🏼

NEW! Summer Sizzle| Week 1 Day 1| Power Athleticm

Glad to get this one done on the earlier side today!! Can’t believe I finished this program even with all the set backs! Can’t wait to start Enough tomorrow!!

Kathryn

RECLAIM| Phase 3| Week 4 Day 5| Upperbody DELOAD

Feeling good! Can’t wait to start Enough!!

RECLAIM Phase3| Week 4 Day 4| Lower Body| Deload

Reclaim Phase 3| Week  4 Day 3| Sprints + Core

So glad this deload week is lining up with my period 😊 makes it easier to convince myself to do a workout when I don’t it won’t be too hard.

Love those Z sits both challenging and provide lots of feedback

RECLAIM Phase 3| Week 4 Day 2| Upper Body DELOAD

A great deload day! Very sweaty, but felt good!

Hit a PR on the single leg press! Not too bad for a deload day!

Reclaim Phase 3| Week 4 Day 1| Lowerbody DELOAD

Felt stronger than I thought I would today! Was on vacay so didn’t do any of these workouts, but still did 2 rucks and 2 walks while away. Feels good to get back in to it!

RECLAIM| Phase 3| Week 3 Day 5| Upperbody Athletic + Power

Felt good to crush this workout before vacay! This week lined up perfectly with my cycle so feeling extra strong 💪🏼💪🏼

Did nooooot want to move today but turned my brain off and got after it. Feeling better than when I started for sure

Pleasantly surprised with my increase and weight and performance all around 🤩

RECLAIM Phase3| Week 3 Day 4| Lower Body Athleticism + Power

I did the warm up, 8k + 9 min sprints and the core exercises. I'm exhausted and happy for it!. 🤜🏻🤛🏻

Completed last night but forgot to finish in app. 12mph is VERY fast for my little legs to go but I DID do it 🏃🏻‍♀️💨

lol she said, “sorry if these rolling V-ups give you ptsd” 😂

Reclaim Phase 3| Week 3 Day 3| Sprints + Core

Upper body is never my fave but I love this workout!

Deja

RECLAIM Phase 3| Week 3 Day 2| Upper Body Strength + Power

Upped my weights in most of the exercises and still felt like I could’ve gone heavier! Feeling goooooddd today!!

🔥 🔥🔥🔥🔥🔥
Opted for Spanish squats. My quads are on fire!!

Michelle 

Sweaty 😓 great one for the middle of the week

Reclaim Phase 3| Week 3 Day 1| Lowerbody Strength + Power

I am getting better at it and upping the weight in some including landmine ones.

Dominique

The around the world lateral shuffle I find fun to do 😁

RECLAIM| Phase 3| Week 2 Day 5| Upperbody Athletic + Power

I enjoyed it. Intense and simple at the same time.

Didn’t increase weight as much as I feel like I could’ve because my knee was bothering me today but still felt good to get this one done!

RECLAIM Phase3| Week 2 Day 4| Lower Body Athleticism + Power

Couldn’t push myself as hard until the last 20 seconds since I had my 3yr old riding his strider and he wasn’t going that fast 🤣 but did what I could!! I loved it still!

Kayla 

I enjoyed core and cardio. Enjoyed most of it.

Julia

Reclaim Phase 3| Week 2 Day 3| Sprints + Core

I am enjoying it and learning about getting more comfortable and confident in the movements while being stacked.

My push presses are feeling so much better 💪🏽🔥

RECLAIM Phase 3| Week 2 Day 2| Upper Body Strength + Power

I just got done with reclaim you march challenge and was wanting more workouts from Hannah! It was great!! I loved it. Although I have bands at home, my gym doesn’t have the bands like in her videos so I’ll have to bring mine from home next time! I did everything without bands at a slower tempo and I just love love loved it!! Soo good!! 10/10 recommend!

It’s been really hard mentally to stay consistent recently. I’m so glad I convinced myself to just do it today! Felt so good!

I definitely feel it in the glutes and certain areas. I took my time in the exercise. I enjoyed it until the end.

Reclaim Phase 3| Week 2 Day 1| Lowerbody Strength + Power

Courtney

I enjoyed learning new things and took my time on this one.

Whew! Always a little rough doing new exercises, the workout doesn’t feel as smooth but I’m excited to keep going and improving on everything! Felt good to move today, listened to my body and had an unplanned rest day yesterday.

Reclaim Phase 3| Week 1 Day 1| Lowerbody Strength + Power

Loving the little changes in phase 3! Felt really good today!

I enjoyed the upper body and things changed up. I also enjoy the stretches and cool down.

One of the best upper body workouts! 🤜🏻🤛🏻

RECLAIM| Phase 3| Week 1 Day 5| Upperbody Athletic + Power

Did not want to workout today but so glad I did!!

I enjoy lower body and I find it helpful.

RECLAIM Phase3| Week 1 Day 4| Lower Body Athleticism + Power

What a great workout, I also did the running twice! Inspired 🫶🏻

Wow that was good! Did 2 rounds of the treadmill work 👌🏻

Okay those rolling v ups did piss me off at first but once I got in motion no one could tell me shhhhh 🤪🤘🏻
I did struggle to roll from Superman back to my right side without a little finger push but I’ll work on it

Reclaim Phase 3| Week 1 Day 3| Sprints + Core

Felt good to get this done today! Definitely didn’t get as many workouts in this week as I had hoped, but next week is a new week!

I'm seeing some muscles 😱😍 I'm feeling so strong girls!!!

So loved every second of that. Feel so powerful!!!

RECLAIM Phase 3| Week 1 Day 2| Upper Body Strength + Power

We just did a little bit of errry thang today. Finally got connected with me PF which was really cool and strange at the same time.

Optional| HIIT & Mobility/Recovery

Some are challenging but I really enjoyed it.

Much needed core workout after week I had

Ooohh weee.  First time doing this and it has some really sneaky tough moves!  May be a new fave workout.

Reclaim| Bonus Advanced Deep Core (optional)

Reclaim phase 2| Week 4 Day 3| Deep Core + Cardio

My kids were screaming the entire workout but I still feel better getting it done! Here’s to a quick and easy bedtime😅

Shelby

Kept it about the same as last week as I found I had a bit more in the tank than I thought I did coming into my workout today so I increased sets and reps where I felt it and got a god sweat in!

Thank goodness it’s de load on spring break! Working out with 4 under 6 isn’t not easy 😅

Zarah

Reclaim phase 2| Week 4 Day 1| Lower Body Strength| Deload

Hey I finally tried the deficit with the box, instead of grabbing my leg and hey it felt so good. I was able to do it with great balance and form. 🤜🏻🤛🏻

Got it done and feeling great! This might be my favorite routine of this phase

Lowered the weights and heights but it all still felt good!

RECLAIM Phase2| Week 4 Day 4| Lower Body Athleticism| Deload

RECLAIM| Phase 2| Week 4 Day 5| Athletic Upperbody| deload

Might be lower weights and less reps, but she still will make ya sweat!

Decreased sets but kept weights and reps about the same and am already shaky 🤪

RECLAIM Phase 2| Week 4 Day 2| Upper Body Strength| Deload

These kinds of workouts make me feel like a professional athlete 🤜🏻🤛🏻 I love it.

RECLAIM| Phase 2| Week 3 Day 5| Athletic Upperbody

I enjoyed it and it makes sense to take it slow instead is rushing to maintain posture. I find it to be helpful is what I need.

Did not have time for the cool down today! But holy moly I’m dead 💀💀💀 woke up early and did a ruck with the hubby too. Great lower body day today!

That post period strength man 😂💪🏻😅

RECLAIM Phase2| Week 3 Day 4| Lower Body Athleticism

Completed yesterday but forgot to finish in app. Good day to switch things up because my body was hurting

This was a nicely timed workout as I needed to give my body a break from lifting.

Reclaim phase 2| Week 3 Day 3| Deep Core + Cardio

Added weight to my OH presses! Was a struggle at the end but felt good! My arms are dead 🩵

Lauren

Overhead press has always been so hard for me to progress but I’m finally noticing improvements here!

RECLAIM Phase 2| Week 3 Day 2| Upper Body Strength

Whew! That was a good one! Was able to increase my weight a little in the DL and hip thrusts! 💪🏼

BECKY

Today was hard! I felt like everything was just a little bit off today but that’s okay. I still got it done and am proud I didn’t quit

Reclaim phase 2| Week 3 Day 1| Lower Body Strength

Loving the landmine rotational clean and press!! Feels so good to do.

Loved this upper body. Love the athletic days 🔥 💪🏽 Starting to do more cardio again. Feels great 😌

RECLAIM| Phase 2| Week 2 Day 5| Athletic Upperbody

Ran out of time and didn’t get to do the cool down BUT! This workout felt so good! Definitely feel stronger in most of the exercises today.

Jennifer

RECLAIM Phase2| Week 2 Day 4| Lower Body Athleticism

I enjoyed it from the beginning to the end and helpful especially after legs day the previous day.

RECLAIM DELOAD| Week 7 Day 5| Athletic Upperbody

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