Name: Playbook - Hannah Bower - Upper Body 11.26.24
Uploaded: 2025-07-08T00:56:34.710Z
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 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

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

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

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

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 🥰

Morgan

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 🤣

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.

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 11.26.24

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