Name: Playbook - Hannah Bower - Upper Body: 10.11.24
Uploaded: 2025-07-14T19:26:48.609Z
Duration: 45 min
Description: Upper Body: 10.11.24

Kathryn

Dominique

Janine

Lora-lea

Taylor

CristinaLS

Happy Friday!

You’ll see lots of cable work today, but don’t fear! You can absolutely do these movements with bands and dumbbells 💪🏼

This warmup has been in my rotation for years! 

Short, sweet, simple!

Recommended reps: 8-10
Recommended sets: 1
Recommended band tension: light

Substitution: Use a light pair of dumbbells for bent over reverse flys, can also use cables 

Form:
-Start standing with your ribs stacked over your pelvis and feet firmly planted in the ground
-hold your band folded in both hands, or
Your cables crossed 
-lift your hands shoulder level out in front of you
-as you begin your pull, engage your scapula by retracting your shoulder blades together
-pull your wrists apart keeping a slight bend in your elbows
-pull until your arms are out at a T position 
-wrists stay level with your shoulders
-release the tension in the band or cable by adducting your arms back together
-repeat

Rear Delt Pulls

Recommended reps: 5-10 per side 
Recommended sets: 1
Recommended weight: none

Modifications: limit range of motion 

Form:
- Start in a child's pose position; knees and hands on the ground, hips seated back and low onto your calves.
-take one foot and extend it out laterally to the side 
- take the hand that’s opposite of your extended leg and bend it at the side of your head 
- from there you will begin to open your chest by driving your bent elbow towards the ceiling 
-twist your entire torso to stack your shoulders 
-twist as far as you can
-then you will lower your elbow back towards the ground 
-once your shoulders are square you’ll then continue to reach your arm underneath your chest and across your body as far as range of motion allows to “thread the needle”
-repeat

Preacher Thread the Needle

If you want more support and education with diaphragmatic breathing, engaging and relaxing your pelvic floor, and engaging your TA correctly, then I HIGHLY suggest getting the pregnancy and postpartum education guide. 

Form:
-Start on your knees with ribs stacked over pelvis and a small yoga ball between your hands at chest level 
-begin by taking a 360 degree inhale.
-During the inhale portion of the breath direct your breath into your ribcage first)l and then into your back (360 degree expansion)
-This will allow your belly to naturally rise slightly the last half of your breath while you deliberately and actively lengthen/soften your pelvic floor. 
-As you exhale, lift your hips to upright kneeling as squeeze the ball and extend it away from you, you will exaggerate the exhale sound and begin lifting/contracting the pelvic floor. This is the deliberate deep core activation portion. Remember that while the pelvic floor is beginning to lift, wrap your TVA toward the midline of your body as you zip it up from your hip bones to rib cage wrapping tighter as your exhale breath is coming to an end.
-The deep core activation starts from your hip bones and slowly cinches its way inward until the top of your rib cage is left to zip. It’s an even draw in of the abdomen.
-on your next inhale actively release and relax your pelvic floor lowering your hips and releasing the tension on the ball and bringing your hands back to chest 
-The Intentional Core Breath slow, deliberate, and controlled movements. These movements should almost be exaggerated. Be deep in your breaths and strong in your activations. Do not rush this breath work.
-Perform for one to two minutes.

Kneeling To Upright ICB With Ball

Corrective Warmup

Recommended reps: 6-8
Recommended sets: 3-4
Recommended weight: medium to heavy (last 2-3 reps should be a challenge)

Don’t have access to challenging weights? Increase reps to 10-12, add a pause, slow down tempo  

Equipment Substitution: barbell, kettlebell, band 

Modifications: can perform standing, seated upright, or leaning your back against a stability ball/large pillow or wall 

Substitutions: alternating shoulder press 

Form:
-in an seated position with a bench at 45 degrees (or close to) press your weights to shoulder level 
-retract and engage your scapula at the same time use your shoulder muscles press both of the weights overhead 
-do not lock out your elbow, keep a slight bend 
-lower the weights back to your shoulder 
-keep your core engaged and torso still for any and all overhead movements

Incline Shoulder Press

You will need a weight and a safe surface (bench, chair, ottoman) for this superset

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

Modifications: one arm at a time, full bent over 

Substitutions: overhead tricep extensions, tricep pull downs 

Form:
-start in a seated position with ribs stacked over pelvis 
-hinge at the hips to get into a bent over position 
-keeping your core appropriately engaged and back flat, pin your Elbows to your sides
-keeping your upper arm and elbow still, extend your elbows to kick back the weights
-squeeze your triceps at the top of the rep,
-lower controlled 
-do not swing your weights

Forward Leaning Tricep Kickback

Recommended reps: 8-10
Recommended set: 3-4
Recommended weight: none 

Want to make this harder? Perform on ground 

Modifications: any stance hand placement (wide or standard), increase elevation (wall)

Substitutions: any push-up of your choice 

Form:
-start in an elevated plank position with your core appropriately engaged, hips square to the ground, and hands placed on a bench or chair close together 
-begin to bend your elbows keeping them close to your sides/rib Cate 
-you can go on your knees if you need to 
-slowly lower until your chest hits the bench or as far as range of motion allows 
-from there you will press into your hands and extend your elbows to press back to plank keeping elbows close to your body

Incline Grasshopper Push-Up

Bent Over Tricep Extension SS Grasshopper Tricep Push-Up

You will need a cable machine (band or dumbbell will work too) for this superset

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

Don’t have access to challenging weights/band? Increase reps to 12-15 (add a pause, slow down tempo)

Equipment Substitution: band

Modifications: seated or kneeling, can perform one arm at a time

Substitution: face pulls, bent over row 

Form:
- Start in a seated or kneeling position, ribs are stacked over pelvis 
- grip your cables or your band which should be overhead 
- with your arms extended overhead and with a slight bend in your elbows, engage your triceps, lats and scapula to pull your elbows towards the ground 
- appropriately Brace core to manage any pressure you may have 
-once your elbows are near your rib cage pause for 1-2 seconds
-gently release controlling the eccentric movement back to starting

Seated Lat Pull Down

Recommended reps: 8-10
Recommended sets: 3-4
Recommended weight: medium to heavy (last 2-3 reps should be a challenge)

Don’t have access to challenging weights/band? Increase reps to 12-15, add slow tempo, add pause 

Equipment Substitution: band

Modifications: hammer grip (pinky finger points towards the ground, thumb to ceiling)

Substitution: bent over single arm row with dumbbell , bent over corkscrew row with dumbbell

Form:
- Start in a standing position, feet firmly planted on the ground and chest tall with ribs stacked over your pelvis 
- Hinge forward at the hips by shifting your glutes back until your chest is at a 45 degree angle 
- with your band or cable in hand, wrist starts in hammer grip (pinky points to the ground) and arm extended with a slight bend in your elbow
-engage your triceps, lats and scapula to pull your cable back towards your hip
-as you pull twist your wrist so that your wrist faces the ceiling (reverse grip)
- appropriately Brace core to manage pressure while in the hinge position 
-drive your elbow back towards your hip as far as you can
-pause at the depth of the rep
-lower slow and controlled 
-repeat

Bent Over Reverse Grip Pull

Seated Lat Pull-Down SS Bent Over Reverse Grip Pull

You will need a cable machine (band or dumbbell will also work) for this superset.

Recommended reps: 8-10 per side 
Recommended weight: light to medium (last 2-3 reps should be a challenge)

Don’t have access to challenge weights? Increase reps to 10-12, add a pause and eccentric tempo 

Modifications: can perform upright, can perform standing (leaning by holding onto the rack)

Equipment Substitution: kettlebell, band 

Substation: standard single arm delt raise 

Form:
-start leaning sideways on a bench with a 45 degree angle 
-gripping your cable, band, or dumbbell with your dangling hand, begin to laterally lift the weight to shoulder level
-do not lock out your elbow, keep a slight bend 
-once your hand is higher than 45 degrees, but less than 90 degrees angle, briefly pause 
-then lower the weight down 
-repeat

Leaning Delt Raise

Recommended reps: 8-10 per side 
Recommended weight: medium to heavy  (last 2-3 reps should be a challenge)

Don’t have access to challenge band/weights? Increase reps, add a pause, slow tempo, 1-2 reps 

Modifications: limit range of motion 

Equipment substitution: bands, dumbbells (on incline bench)

Substitution: drag curl 

Form:
-start in a standing position, chest tall, ribs stacked over pelvis and feet firmly planted in the ground 
-hold your cable/band in one hand and then step forward so that there is tension in the cable and your hand is behind your hips 
-keep your elbows close to your sides and your torso completely still 
-using your bicep, curl the cable to your shoulder 
-squeeze your biceps at the top of the rep
-lower controlled
-keep elbow and torso still 
-repeat on the other side

Extended Range Of Motion Bicep Curl

Leaning Delt Raise SS Extended Bicep Curl

Go through the circuit as many times as you can in 4 minutes

Recommended time: 30 seconds per side 
Recommended weight/resistance: light to medium 

Modifications: can place bottom knee down (shown in video)

Substitution: kneeling windmills 

Form:
-start laying on your side with your forearm flat on the ground and ankles stacked on one another 
-press into your forearm and the side of your bottom foot to help lift your hips, thighs, and torso up off the ground 
-make sure that your elbow is underneath your elbow 
-have your shoulders stacked upon each other and your hips stacked upon each other 
-with your top hand, grab your weight and begin to press it overhead 
-maintain integrity of your side plank 
-press until your weight is overhead 
-lower slow and controlled without twisting your torso 
-repeat

Side Plank Shoulder Press

Recommended reps: 10 slams 
Recommended weight: medium to heavy 

Modifications: perform standing 

Substitutions: kneeling Woodchopper 

Form:
-start kneeling with a med ball in hand, one foot forward on planted on the ground 
-hold the ball overhead twist your torso to one side 
-with as much force as possible slam the ball to the ground keeping your torso as still as possible 
-catch the ball and then repeat on the other side

Power: Kneeling med ball slams

Power Finisher

Upper Body: 10.11.24

Summer Burn| Week 10 Day 2l Metabolic Conditioning

Glad to be back with functional training. Switched to hiit for a while and needed something different ❤️

Caitlin

Jennifer

Summer Burn| Week 10 Day 1| Power Athleticm

My favorite lower intensity running workout!

Rachel T

Summer Burn| Week 9 Day 5| Pelvic Floor  + Cardio

Good start to the week with this one 🤘🏻

Summer Burn| Week 9 Day 4| Functional Strength + Core

Ashley

This one always gives me a good glow sesh 😎

Jordan

Summer Burn| Week 9 Day 3| Power & Athleticism

Great sweat and did extra set lifted a little heavier to burn off this anxiety and stress

Michelle 

Aissa Trevino

Lexi Lou Williams

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

It went well with the other one I did today. My legs still burned in Bulgarian squat.

It may be a de-load week but we’re still getting a sweat in!

Summer Burn| Week 9 Day 1| Power + Athleticism

I was extremely anxious this morning. Body is tight, mind is tired and I didn’t want to go to gym. This was perfect. ❤️

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

I took a break from this app to just go back to basic lift spilt. This year has been the hardest year and my gym motivation started to lack again so decided to revisit the app. This workout was just what I needed today

Morgan

It was good but confusing. Instead of seeing it as options it looks like double exercises with auto timer and longer than 4 minutes. I chose the week 5 since that one I enjoyed and still sweated.

Summer Burn| Week 8 Day 4| Full Body Conditioning Flow

Feel great and I know that I am going to be sore later.

Summer Burn| Week 8 Day 3| Functional Strength + Core

Andrea

They were not lying. I did sweated and my legs were burning in the end 🥵 🔥

Sheina

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.

Summer Burn| Week 8 Day 1: Power + Athleticism

Kelsey

I am done with week 7. I enjoyed the core.

Summer Burn| Week 7 Day 5: Core + Recovery

Amber

Angela

Summer Burn: Week 7 Day 4| Full Body Conditioning/Flow

Found a new fav exercise in Copenhagen drives! Felt good to try some new but somewhat familiar movements

Just finished Grit 1 and 2 so this was a fun change!

Lisa

Loved the new moves. Feeling tired but STRONG! 💪🏼🔥

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

I love this one! Sweaty and hard!
The skater with MB finisher definitely finished me 😂😂

Martyna

Summer Burn| Week 7 Day 2l Metabolic Conditioning

Beatrice

Dripping with sweat after those KB swings!

Tiana

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

Increased weights but modified a bit at the end because I was so wiped 🥵 looking forward to the three days hamstring soreness 😂

Summer Burn| Week 6 Day 4| Functional Strength + Core

Chelsea

Completed yesterday, killed my legs and core but in a good way. It’s been cool to see the progress

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

Modified a lot. Shoulders bugging me and I’m not sure why so mostly did body weight but still got sweaty

Stephanie

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

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! 💪

Upper Body: 10.11.24

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