Name: Playbook - Hannah Bower - Upper Body 11.26.24
Uploaded: 2026-06-14T19:47:00.339Z
Duration: 45 min
Description: Upper Body 11.26.24

A great upper body! Feeling stronger but definitely know where to improve my strengths!

Kathryn

Kiki

Dominique

Brianna

Lexi Lou Williams

Didn’t sleep well and was in a bad headspace. Got 30min done and went for a walk

Paula Kane

Michelle 

Taylor

Stephanie

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

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


Equipment Substitution: KB or DB

Modification: Single arm bent over row using a bench OR using an incline bench do an

For a deeper tutorial on how to do pendulum rows, see tutorial highlight 

Form:
-start standing with a flat back/neutral spine, ribs are stacked over pelvis and feet firmly planted in the ground 
-sit your hips back and begin to hinge at the waist like you would for a deadlift, think about pushing your hips to the back wall
-In a bent over position row the barbell or your weights from the ground to your chest
-elbows drive back
-pause at the top of your rep making sure you maintain proper core engagement 
-Lower your weights 
-repeat

Pendulum Row

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

Modifications: lay flat, can lean against stability ball or set of stairs, 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 an angle of 45 degrees 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
-then for your next rep, you’ll turn your wrists so that they face each other (neutral grip) and you’ll place them slightly on the inside of your shoulders (you’ll keep your elbows close to your sides)
-keeping this narrow position continue to press the weights overhead
-lower and alternate between regular and narrow press

Incline Chest Press to Narrow Press

Recommended reps: 8-10

Modifications (included in video): remove height, 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 or onto stable weights, 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

Elevated Pike Push-Up

Incline Chest Press ss Elevated Pike Push-Up

You will need a bench and pair of weights

Recommended reps: 8-10 total lifts (4-5 each way)
Recommended weight: light to medium 

Substitutions: standing delt raise or front raise 

Form:
-start in a standing m position with your ribs stacked over pelvis and feet firmly planted on the ground 
-hold your weights down by your side  
-without moving your torso begin to lift your arms out straight in front of you 
-lift until they are parallel with your shoulders 
-keeping a slight bend in your elbows and weights at shoulder level abduct them outward to a T position 
-pause there 
-then lower the weights down by your side 
-from here lift your weights laterally back to the T-position 
-pause and then Adduct them towards each other so they are out in front of you 
-pause, lower, and repeat

Front to Side Delt Raise

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

Front to Side Raise 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 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

Eccentric Curl ss Forward Leaning Tricep Extension

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)

Recommended time: 30-40 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

Power Finisher

Upper Body 11.26.24

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

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!!

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!

Dedra

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!!

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.

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.

Upper Body 11.26.24

Community

More workouts from Hannah Bower