Name: Playbook - Hannah Bower - Upper Body 11.1.24
Uploaded: 2025-07-08T00:56:34.806Z
Duration: 55 min
Description: Upper Body 11.1.24

Always love the sarratus pulls! Feeling good

Kathryn

One of my fave upper body workouts for sure!👍🏼

Lacy

Morgan

Finally got Into the gym for this one and added weight!!!!

Paula Kane

Taylor

Love that I can use what I have at home: resistance bands for the win 🥳

Katie

Progressive overload: increase weight on main lift and volume on accessories

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: 5-10
Recommended weight: none 

Modifications: lay on a bench or edge of bed/sofa, one arm at a time 

Substitutions: laying Y raises 

Form:
-start laying facedown on the ground with your arms extended out in front of you 
-begin by lifting your arms off the ground as far as you can with your thumbs facing the ceiling 
-from there circle your arms to that they reach towards your feet 
-then twist your wrists so that your thumb faces the ground as your arms come to their range of motion (somewhere near your hips)
-this will allow you to circle your arms back towards your glutes 
-then you will place your hands on your back  (Palms face the ceiling)
-from here, drop/relax your elbows so that they fall towards the ground as far as range of motion allows
-you should feel a stretch in your scapular and rear delt muscles  
-lift and repeat in opposite order

Scapular Circles + Chicken Wing Stretch

Recommended reps: 8-10 per side 

Modifications: remove band 

Substitutions: side plank crunches 

Form:
-start laying on your side in front of a band tied ti a safe surface with your forearm  on the ground and your bottom knee placed on the ground top leg extended out  
-press into your fore arm and the side of your bottom foot to help lift your hips, thighs, and torso up off the ground 
-make sure that your hand is underneath your elbow 
-grab hold of your band with your top hand 
-have your shoulders stacked upon each other and your hips stacked upon each other 
-from there, take your top knee and top elbow and crunch them laterally to meet in your midsection 
-briefly pause at the crunch and then release your engagement back to side plank position

Banded Side Plank Crunch

Corrective Warmup

Recommended reps: 5-8
Recommend weight: medium-heavy (final 2-3 reps should be a challenge)

If you do not have access to heavy weight: increase reps 10-12, add pauses, slow down tempo

Equipment Substitution: dumbbells, 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

Military Press

You will need a pair do weights for this superset.

Recommended reps:8-10
Recommended weight: medium
Recommended pause: 3-5 seconds

modification: remove pause
Equipment Substitution: kettlebell, band, cables 
Form: -in a standing position place your feet flat on the ground hip width distance apart -stand tall with your ribs stacked over your pelvis -hold your weights down by your side   -without moving your torso begin to lift your arms laterally out to the side keeping a slight bend in your elbow -do not lock out your elbow, keep a slight bend  -once your hands are parallel with your shoulders, pause this T position for 3 seconds maintaining parallel  -then lower the weights down so that they are resting on the front of your thighs  like you did in the starting position  -repeat

Pause Delt Raise

Recommended reps: 8-10
Recommended weight: medium 

Modifications: standard bicep curl

Form:
-start standing with your feet firmly planted on the ground, ribs over pelvis. It may help to place one foot slightly behind your for a staggered stance
- Keep shoulders, hips and knees inline
- you will Curl to your shoulders like a standard curl while at the same time you will be driving your your elbows backwards similar to a row 
- keep your dumbbells in close contact with the body at all times
- Lower the dumbbells the same way

Drag Curls

Delt Raise ss Drag Curls

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

Bird Dog Lat Pull

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

Modifications: perform standing  

Substitutions: overhead tricep extensions, tricep pull downs 

Form:
-start in a kneeling position with ribs stacked over pelvis 
-hinge at the hips to get into a bent over position holding your cable, band, or dumbbell 
-keeping your core appropriately engaged and back flat, pin your Elbow to your side
-keeping your upper arm and elbow still, extend your elbow to kick back the cable 
-squeeze your tricep at the top of the rep,
-lower controlled

Cable Tricep Kickback

Cable Bird Dog Row ss Canle Tricep Kickback

You will need a band or cable machine for this superset.

Recommended reps: 8-10
Recommended weight: medium

Substitutions: Y raises, Shoulder Press, Rear delt pulls/fly 

Equipment substitutions: bands, cable, can use dumbbells for a y raise or read delt fly or pull 

Form:
-start seated in front of a cable machine or a band tied to a safe surface
-grip your band or cables with your wrists facing away from you
-If you are using cables, be sure they are crossed, if you are using band be sure one end is looped through a pole to create the cross
-bend your elbows at a 90 degree angle
-retract and engage your scapula keeping a tall chest
-from there left your arms up and out in a large Y motion
-pause at the top of the rep
-lower and repeat

Serratus Reach

Recommended reps: 8-10 

Modifications: can do this with a band, or a dumbbell 

Substitutions: kneeling Woodchopper 

Form:
-start standing in a kneeling lunge position, core appropriately engaged, ribs stacked over pelvis 
-tie a band torso level to a steady surface or grab into a cable machine 
-step a few feet away from the band or cable machine so that when your grab it, there is tension 
- extend your hand out in front of you and maintain the tension in the band and balance of the weight in your other hand by not letting your torso lean one way or the other
-keeping your torso still and core engaged twist the cable across your body, twist your entire torso 
-at all times you want to keep your core engaged and your arms straight 
-pause and then untwist back to neutral 
-repeat

Kneeling Paloff Twist

Serratus Reaches ss Paloff Press + Twist

Recommended reps: 5-10 per side 

Modifications: can do this with a band

Substitutions: Woodchopper, Paloff twist 

Form:
-start seated next to a wall laterally, ribs stacked over pelvis 
-hold a medicine ball in both hands 
-with arms slightly extended out in front of you, twist your torso with as much power as you can to throw your medicine ball against a wall.
-the key is to keep both your hips flat on the ground 
-either catch the ball or let it roll back to you to repeat 
-the goal is to throw as hard as you can

Power: Seated Lateral Wall Balls

Upper Body 11.1.24

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

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

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 🥵 🔥

Dominique

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

Andrea

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

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

Summer Burn| Week 7 Day 5: Core + Recovery

Angela

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

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

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!

Upper Body 11.1.24

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