Name: Playbook - Hannah Bower - Upper Body Strength 8.1.24
Uploaded: 2026-06-14T19:47:00.817Z
Duration: 40 min
Description: Upper Body Strength 8.1.24

Kiki

Great upper body workout. Did not expect to like it this much and that finisher was woooow, harder than expected and I loved it 😊

Nada Alabbar

Arpita

did this one again today! it was a great pump after my 3 mile run💪🏼

Brianna

Brook

Didn’t want to do it but feel strong after!

Chelsea

3 mile run and another upper body pump💪🏼 Good way to end the week! Hello weekend😊

Beatrice

Enjoyed the beginning until the end. Felt the burn and very straightforward.

Dominique

Taylor

Rachel T

Love the simplicity. Upper body is not my favorite to train so I appreciate a quick, uncomplicated workout! The conditioning at the end 🔥🥵

Katie

Sarah

You will need an optional bar as well as dumbbells, band, and a bench for this workout.

You will need a bench or stable surface for this warmup

Recommended reps: 5-10
Recommended pause: 3-5 seconds

Modifications: weight is optional 

Substitutions: hands on the wall chest opener 

Form:
-Start in a hip thrust position. Heels driving into the ground with feet hip width apart, knees at a 90 degree bend, core is appropriately engaged to manage any pressure you may have, glutes engaged hips elevated.
-Maintaining this position, press a weight overhead.
-From there lower the weight behind your head
-keep a slight bend in your elbows 
-lower as far as you can opening your chest and stretching your thoracic cavity 
-pause at the depth of your rep for 3-5 seconds 
- begin to Pull that weight from behind your head back to over head while keeping hips high 
-Repeat while maintaining hip thrust position

Pullover Stretch

Recommended reps: 5-10
Recommended pause time: 3-5 seconds

Form:
-start seated on the ground with your shoulders pressed against a stable surface (bench, chair, bed)
-place your hands behind your head and point your elbows out
-lean back keeping your elbows wide and opening your chest and elbows as far as you can
-pause for a few seconds at the depth of your stretch 
-then left your chest and close your elbows as far as you can in a crunch 
-repeat

Thoracic Crunch

Recommended reps: 5-10
Recommended weight: none 

Modifications: limit range of motion/reps, perform on the ground 

Form:
-start on your knees with your elbows on a stable surface chest level 
-with an inhale you are going to very slowly begin to arch your back a single vertebra at a time pressing your elbows into the bench 
-think about dropping your chest to the ground 
-go slow
-go as far as range of motion allows
-then you will exhale expanding each vertebra at a time again 
-think about pressing your back into the ceiling 
-repeat

Bench Cat Cows

Corrective Warm-Up: Upper Body

Recommend reps: 8-10

Modifications: don’t have a rack, but have a pull-up bar? Then perform pull-ups with as much or as little support needed.

Don’t have a bar or a rack? Do you have a table/island that can hold your weight? Those work great? Don’t have that? 

Dumbbell rows, lat pull downs, reverse fly 

Other modifications: add bands for assistance, pull-up machine, can place one or both feet on a bench/safe rack in front for assistance, , spotted eccentric pull-up 
* Substitutions: pull-up,standard dumbbell/barbell row 
* Equipment substitutions: barbell/rack, coffee table/island for inverted row 
* Form: -Start hanging from a bar with your feet either in a bench or flat on the ground
-place a weight in your chest 
-begin to pull your chest to the bar, think about driving your elbows to the ground  -Spine, head, and neck are all neutral and in alignment, same with an eccentric pull-up 
-You will also be appropriately engaging your core to manage pressure (same with eccentric pull-up )
-pull your elbows to the ground to lift your chest back to the bar 
-lower all the way down 
-lift your chest back to the bar, repeat

Inverted Row

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

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

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

Modification: full range of motion, perform standing 

Substitutions: standard bicep curls

Form:
-start seated with your ribs stacked over your pelvis and your weights in your hand (wrists face the ceiling)
-begin to curl the weights to your shoulder without moving your torso 
-briefly pause when the weights are at shoulder level engaging your biceps 
-you will then lower slow and controlled until the weights hit your thigh 
-do NOT lower past your thigh, always keep a bend in your elbow 
-perform curls for the recommended amount or reps 
-

Partial Rep Bicep Curl

Pause Delt Raise SS Partial Bicep Curls

You will need a cable machine or band for this superset

Recommended reps: 8-10

Equipment Substitutions: dumbbells, kettlebells, band

Substitutions: tricep kickbacks, skull crusher, overhead tricep extension

Form:
-start standing in front of your cable, or band, close to the the tension
-chest is tall and ribs are stacked over pelvis
-grip your equipment with your wrists facing each other
-pin your upper arms to your ribs and side body
-from here, lower your wrists down keeping your torso still
-lower until your elbows are at extensions
-pause and engage your triceps
-control the tension on the way back to starting
-repeat

Tricep Extension

Recommended reps: 10-12
Recommended sets: 3-4

Equipment modifications: bands work great! 

Substitutions: Dumbbell Y raises 

Form:
-start standing in front of a cable machine or band that’s tied to a safe surface 
-grip the cable or band so that your thumbs face the ground and your pinky faces the ceiling 
-pull so that there is tension in the cable 
-keep your elbows wide as you pull the cable towards your face 
-think about retracting and engaging your scapula as you pull 
-pull your elbows as wide as you can 
-once you hit as far as range of motion allows, briefly pause 
-then release the rep slow and controlled

Face Pulls

Face-Pulls SS Tricep Extensions

You will need a dumbbell, this superset is meant to have no rest

Recommended time: 30-45 seconds

Modifications; remove elevation 

Substitutions: plank shoulder taps

Form:
-start on your hands and knees parallel to a safe elevated surface 
-keep your hands underneath your shoulders and knees under your hips 
-engage your core to appropriately manage pressure 
-press through your hands and toes to lift your knees a few inches off the ground 
-keeping your spine neutral begin to walk your hands and feet laterally up onto your surface 
-continue to walk sideways until both hands and feet are off the surface on the other side
-walk back towards the other side
-keep torso still no twisting

Bear Walks

Recommended time: 30-45 seconds per side 
Recommended weight/resistance: light to medium 

Modifications: can place bottom knee down (shown in video)

Substitution: kneeling windmills 

Form:
-start laying on your side with your forearm flat on the ground and ankles stacked on one another 
-press into your forearm and the side of your bottom foot to help lift your hips, thighs, and torso up off the ground 
-make sure that your elbow is underneath your elbow 
-have your shoulders stacked upon each other and your hips stacked upon each other 
-with your top hand, grab your weight and begin to press it overhead 
-maintain integrity of your side plank 
-press until your weight is overhead 
-lower slow and controlled without twisting your torso 
-repeat

Side Plank Shoulder Press

Bear Walks SS Side Plank Shoulder Press

Upper Body Strength 8.1.24

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

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!!

Kathryn

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!!

Michelle 

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.

Upper Body Strength 8.1.24

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