Name: Playbook - Hannah Bower - Upper Body 10.15.24
Uploaded: 2025-07-18T02:13:09.846Z
Duration: 45 min
Description: Upper Body 10.15.24

A good one again! Pull ups with a band felt a little easier today!

Kathryn

Jennifer

Kiki

Michelle

Taylor

Paula Kane

Progressive overload: added volume on accessories and decrease assistance on pull-ups 

Don’t have pull-up bar? Don’t fret, read the description for substitutions and modifications.

You will need an optional band for this warmup

Recommended Circles: 5
Recommended twists: 5 per side 
Recommended Side dips: 5 per side 

Modifications, the wider your grip the easier, limit range of motion 

Form:
-start standing with your feet slightly wider than hip width apart 
-hold a band in between your hands, the closer your hands are together the harder, the wider the easier 
-pull slightly on the band so there’s tension 
-keeping your arms straight you will lift the band up over your head 
-you’ll rotate your shoulder sockets and turn your wrists outwards so that you can lower the hand behind your head towards your lower back
-should feel a good shoulder and chest stretch 
-then you’ll lift your arms back overhead, internally adjust wrist and shoulders to bring the band to starting 
-after those reps you’ll hold your hand overhead in a starfish position and keeping your band tight you’ll twist your entire torso from side to side 
-lastly after those reps you’ll keep your banded tension overhead but instead of twisting you’ll dip your chest from one side to the other

Banded Shoulder Series

Recommended reps: 5-10 per side
Recommended band tension: light 

Modifications: remove band 

Form:
-start in a kneeling position with one foot planted in front lunge 
-hold and band in both hands out in front of you 
-from there, you will twist and pull the hand that is opposite of the forward foot across your body towards your back heel keeping your other hand directly over your front thigh 
-breathe and pause at the depth of your range of motion 
-release tension and bring your hand back to starting 
-repeat reps on each side

Kneeling Open Books

Recommended reps: 8-10 per side 

Modifications: remove bands, remove additional pull,limit range of motion, place toes on the ground

Substations: supine marching, bicycles, or core of your choice 

Form.
-start in a hands and knees position in front of a band tied to a safe surface, an optional band around your thighs 
-wrists are underneath shoulders and knees underneath hips 
-grab hold of your band and lift opposite arm and opposite leg off the ground without moving your torso 
-reach hand and foot out as far as you can 
-before you perform your bird dog you’ll pull the band with your arm as close to your shoulder as you can maintaining your stability and leg extended 
-briefly pause and then release 
-then you will pull your elbow and knee to meet each other underneath your torso 
-perform all reps on one side before repeating on the other

Cable Bird Dog Row

Corrective Warmup

Recommend reps: 5-10

Modifications: add bands for assistance, pull-up machine, can place one or both feet ona bench/safe rack in front for assistance, spotted pull-up

- Substitutions: inverted row, standard dumbbell/barbell row

- Equipment substitutions: barbell/rack, coffee table/island for inverted row

- Form:
- Start hanging bar (with or without assistance) with your wrists facing away from you, this
is the same set-up for an inverted row
- Spine, head, and neck are all neutral and in alignment, same with an inverted row
- 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 (same with inverted
row)
- This will lift your torso upward and is the starting motion of a pull-up (or inverted row)
- Continue to retract your scapula while you think about driving your elbows downward to
the ground (same with inverted row)
- You will also be appropriately engaging your core to manage pressure (same with
inverted row)
- Try and visualize yourself pulling the bar downward rather than thinking about your chest
going upward (same with inverted row)
- Pull until your chin/chest are at bar level (chest level for inverted row)
- Lower slow and controlled by protracting your shoulder (spreading them apart/away from
each other) (same for inverted row)

Pull-Up

Recommended reps: 8-10 

Modifications: place your knees down or your hands on an elevated surface.

Feel free to check out the push-up tutorial/progressions video under tutorials highlight

Form:
- start in a plank position 
- core is appropriately engaged to manage pressure, neutral spine, hands underneath shoulders, hips square to the ground, toes firmly planted on the ground, quads engaged 
- lower to the ground with elbows at a 45 degree angle keeping core engaged 
- touch chest to the ground 
- press back to plank keeping core engaged, torso still, and hips square

Push-Up

Recommended reps: 10
Recommended weight: medium to heavy

*if you do not have weights heavy enough to challenge this muscle group, perform chest fly instead*

Modifications: Can do this on a bench, can perform one arm at at ime 
Equipment substitutions: barbell, kettlebell, band, cables 
Subsititons: chest fly, pushup 
Form: -laying on a flat surface or a bench with your feet firmly planted on the ground (if height allows)  -Press your 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 -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

Chest Press

Push-Up ss Chest Press

You will need a bench and pair of weights

Recommended reps: 8-10
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

Recommended reps: 10-12
Recommended weight: medium to heavy (last 2-3 reps should be a challenge)

Don’t have access to heavy weights? Slow down tempo, increase reps 12-15, add a pause 

Equipment Substitution: back of
Chair or sofa 

Modifications: lower weights 

Substitutions: bent over narrow row, pullover 

Form:
- Start seated with your chest or head supported by an incline bench 
- with your weights in hand, wrists facing the eeach other, keep your elbows close to your side and pull your elbows to the ceiling 
-as you pull your weights to your ribs, engage your scapula and lats 
-lift the weights to chest level and then lower and repeat

Spider Row

Incline Shoulder Press ss Spider Row

You will need a pair of dumbbells and a bench

Recommended reps: 6-8 per side
Tempo count: 3-5 seconds on way down 
Recommend weight: heavy enough that you need both hands to curl it up 

Modifications: perform standing, or use back of couch or upright bench 

Form:
- place your upper arm/armpit on a preacher curl machine or top of upright bench, chair, or sofa 
-choose a weight that is challenging ( you’ll need both hands to help curl it)
- use both hands to bring the weight to the top of the curl
-remove your support hand and on a 5 second count lower the curl to the bottom 
-from there, use your free hand to help curl it to the top 
-repeat

Eccentric Preacher Curl

Recommended reps: 10-12
Recommended weight: light 


Modifications: can perform Bodyweight 

Substitutions: Serratus Reach, prone Ys

Equipment substitutions: bands, cable

Form:
-start standing with your chest, tall, ribs stacked over pelvis and hit firmly planted on the ground 
-hinge forward at the waist so that your chest is at a 45 degree angle to the ground. Glutes are pressed towards the back wall 
-begin to lift your hands upward in a front raise motion while at the same time start to widen their trajectory to a Y position
-lift until your hands are parallel with your shoulder 
-pause at the top of the rep
-lower controlled and repeat

Y Raise

Eccentric Curl ss Y Raise

You will need a weight and a for this superset

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

Modifications: remove the push 
Substitutions: standard shoulder press 

Form:
-start in a standing position with your feet firmly planted on the ground, chest tall, and ribs stacked over pelvis
-slightly bend your knee to load up tension to press your weights to shoulder level
-keeping your torso still and core appropriately engaged press your weights overhead while also pressing through your legs
-do not lock out your elbows or your knees, keep a slight bend in both 
-lower the weights back to your shoulder while also bending your knees loading your next press 
-repeat

Push-Press

Michal here! Don’t worry we will get a better video with Hannah here ASAP!

Recommended reps: 5-8
Recommended intensity: as explosive as you can be 

Modifications: increase elevation (like a wall)

Feel free to check out the push-up tutorial/progressions video under tutorials highlight

Form:
- start in a plank position with your hands on an elevated surface 
- core is appropriately engaged to manage pressure, neutral spine, hands underneath shoulders, hips square to the ground, toes firmly planted on the ground, quads engaged 
- lower your chest to the surface with elbows at a 45 degree angle keeping core appropriately engaged 
- touch chest to the surface 
- press back to plank keeping core engaged, torso still, and hips square
-continue to power through your press so that your hands leave your surface with as much force as possible 
-always keep a slight bend in your elbow so that when your hands land back in your surface you’re ready to immediately go into your next push-up

Push-Up Hop (New Video to Come)

Power: Push- Press ss Push-Up Hop

Recommended time: 30 seconds
Recommended tempo: slow 

Modifications: standard slow tempo mountain climbers

Form:
-start in a plank position with your hands underneath your shoulders, feet extended, hips square, spine neutral (no arching or rounding), and core appropriately engaged to manage pressure
-pick up one of your feet, bend your knees and then drive it forward towards your chest
-from there you will drop the knee so that it gently touches the ground 
-your shoulders will lower during this, that’s okay that’s the cow portion
-then you want to lift your knee and see if you can touch it to your armpit
-your upper back will round, that’s okay that is the cat part of the movement
-then you will neutralize your upper back and extend your foot back to plank
-repeat on the other side
-move slowly through these positions,

Cat Cow Mountain Climber

Recommended reps: 8-10 per side 

Modifications: place your bottom knee down or place hip down (seen in video)

Substitutions: side plank crunches 

Form:
-start laying on your side with your forearm  on the ground and ankles stacked on one another 
-drop your top ankle behind your bottom ankle so that it’s flat on the ground  
-press into your fore arm and your planted foot to lift your hips, thighs, and torso
-have your shoulders stacked upon each other and your hips stacked upon each other 
-then begin to lift your bottom leg as far off the ground as possible the same time that you crunch your top shoulder and elbow to meet your knee this perform a side plank crunch 
-crunch as far as you can 
-then lower your bottom knee back to the ground at the same time you rotate your shoulder to be stacked over the bottom shoulder 
-repeat

Side Plank Copenhagen Crunch

Core Burnout

Upper Body 10.15.24

Summer Burn| Week 10 Day 5: Core + Recovery

Damn near took me out but in the best way!

Abby

This one always has me dripping sweat 🙌🏼

Lexi Lou Williams

Hey.. hey you… want a good sweat sesh? Pick this one… you’ll be dropping your glistening magic everywhere!

Summer Burn: Week 10 Day 4| Full Body Conditioning/Flow

This one was a mental challenge today. Didn’t want to workout but did it anyway. I know I’ll never regret moving!

Summer Burn| Week 10 Day 3| Functional Strength & Core

Aissa Trevino

Loved the cool down it was definitely needed!!

Caitlin

Killed it this morning! Proud of myself 💪

Rachel T

Summer Burn| Week 10 Day 2l Metabolic Conditioning

Those V Ups taking me back to my cheerleading conditioning days 😎

This one is a goooood one!

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

Summer Burn| Week 10 Day 1| Power Athleticm

My favorite lower intensity running workout!

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

I enjoyed it and I felt the burn and working.🔥

Dominique

Ashley

This one always gives me a good glow sesh 😎

Summer Burn| Week 9 Day 3| Power & Athleticism

Just what I needed and I enjoyed the full body core.

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

Michelle 

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

Kelsey

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

Just what I needed today. I couldn’t stand straight when I woke up because my lower back pain so I listened to myself and did this instead of forcing a gym session. Amazing thank you.

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

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

Martyna

Amber

Andrea

Summer Burn| Week 8 Day 2| Metabolic Conditioning

Chelsea

Oh my goodness this was HARD and humbling! 
The deadhangs were frustrating because my grip strength is SO weak that I ended up having a few 5 second hangs towards the end of the 2 minutes 🥵

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

Cassidy

Absolutely killer but my favorite kind 😈

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 😂😂

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

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 🥰

Angela

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

Shreya

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

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 🔥🥵

Upper Body 10.15.24

Community

More workouts from Hannah Bower