Name: Playbook - Hannah Bower - Upper Body 11.5.24
Uploaded: 2025-07-14T19:26:48.517Z
Duration: 45 min
Description: Upper Body 11.5.24

Woof, after 2 weeks off that felt good even though it wasn’t the best! Glad to be back!

Kathryn

Beatrice

Brianna

My arms were shaking at the end 💪🏻 felt good!!

Paula Kane

Taylor

I’m wondering if these are the best workout for me in your program!  I feel kinda bored!

Lora-lea

Jess

You will need an optional bar, bench, and pair of weights.

Recommended reps: 5 on hand 5 on elbow 

Modifications: hands and knees windmills 

Form;
-start on your hands and knees with knees under hips and hands underneath your shoulders
-take one foot and extend it out laterally to the side so that your leg is straight
-take your opposite hand and bend it at your elbow 
-from there, internally rotate and drop your chest so that your elbow touches the ground
-then you’ll externally rotate and open your chest and thoracic cavity so that your shoulders are stacked on top of each other 
-continue to lower and raise your elbow opening your thoracic cavity

Adductor Preacher Windmills

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

Modifications: limit range of motion, perform on hands and knees (seen in video)

Substitutions: standing windmills 

Form:
-start laying on your stomach with your hands planted on either side of you out to a T position 
-begin to lift one foot off the ground while bending your knee 
-drive your hip towards the ceiling opening your torso and chest but keep your hand planted in the ground 
-twist your hips and rotate your torso so that your hips are stacked on top of each other 
-if mobility allows, tap your foot on the ground outside our opposite hip 
-lower down back to starting 
-repeat on other side

Scorpians

Recommended reps: 10 

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

Form:
-Start on your hands and knees, hands under shoulders and knees under hips.
-Start by taking a 360 degree inhale.
-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, press off your knees so that you are in a bear plank position at the same time that you 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 contract, 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.
-then as you lower your knees back down to the ground inhale relax and let go so that you are ready to exhale on your next rep 
-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.
- inhale: relax PF and TA
-exhale : engage PF + TA

Bear Plank Taps + ICB

Corrective Warmup

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

Modifications: remove the weight, add bands for assistance 

Substations: standard pull-up, inverted row, standard bent over row 

Equipment substitutions: use a band for pull-downs as seen 

Form:
- Start hanging on a bar that’s set so your feet can touch the ground (with or without assistance) with your wrists facing away from you, this is the same set-up for an inverted row
-place a weight on your lap and extend your feet  outward 
- 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)

Weighted Seated Pull-Up

You will need a pair of weights and an optional bench for this superset

Recommended reps: 6-8 per side
Recommended sets: 3-4
Tempo count: 5 seconds on way down 

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 Bicep Curl

Recommended reps: 10-12
Recommended sets: 3-5
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

Chest Supported Spider Row

Eccentric Bicep Curl SS Chest Supported Spider Row

You will need a pair of weights and a safe surface for this superset

Recommended reps: 8-10
Recommended weight: medium 

Modifications: lay flat on the bench or ground, can perform one arm at a time, can hold a single dumbbell with both hands  

Substitutions: any Tricep of your choice (overhead extension, kneeling extension, kneeling skull crusher)

Form:
-start in a glute bridge position with your shoulders on the bench, feet firmly on the ground, and hips pressed high 
-press your weight(s) overhead 
-keeping your elbows above your shoulder girdle bend your elbow 
-don’t let your arm fall backwards
-keeping your upper arm in line with your shoulder, lower your weights as far as rehire of motion allows 
-pause at the depth of your rep 
-using your triceps extend your elbow, keeping your arm still, back to overhead 
-repeat

Glute Bridge Skull Crusher

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

modification: remove pause
Equipment Substitution: kettlebell, band, cables 
Form: -in a standing or seated position place your feet flat on the ground hip width distance apart -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

Skull Crusher SS Pause Delt 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!

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

3 rounds of 50 seconds on, 10 seconds rest (25 seconds per arm on the reaches)

You will just need a weight.

Recommended time: 20-25 seconds per side  
Recommended weight: light to medium

Equipment modifications: can perform bodyweight

modifications: can perform on your knees, can perform in bear plank position

substitutions: plank shoulder taps

Form:
-start in a plank position with your core appropriately engaged to manage any pressure, feet hip width apart, hands underneath shoulders, and hips square
-hold a weight in the palm of one hand 
-keeping your hips and shoulders square and core appropriately engaged, press the weight as far forward as you can
-then you’ll pull the weight back to starting position underneath your shoulder
-repeat

Plank Reaches

Recommended time: 45-50 seconds 

Modifications: closer your knees are to your hips the easier, the more elevated your hands the easier 

Substitutions: ISO crab hold 

Form:
-start with your hands on a slight elevation or flat surface 
-kick out your feet out in front of you 
-keep a slight bend in your elbow as you press your hips up as high as you can 
-think about digging your heels into the ground 
-engage your core and glutes to keep hips lifted 
-hold for recommended time

Reverse Table Top

Core

Upper Body 11.5.24

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.

Dominique

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

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 🤣

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 11.5.24

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