Name: Playbook - Hannah Bower - Upper Body Strength 8.29.24
Uploaded: 2024-10-07T01:24:52.989Z
Duration: 40 min
Description: Upper Body Strength 8.29.24

5 month streak of work outs!! Probably the longest streak I’ve done since having kids (5years). Feeling so much stronger!

Kathryn

Ashley

🔥 love how strong I feel after this one 💪🏼

Lacy

Dominique

Eugenia

Didn’t fully get the banded curls- but we got it done and feeling good!

Paula Kane

Reminder you are in charge of your own progressive overload for your inverted row. Whether that’s adding reps or weight, be sure to challenge yourself

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 an optional bench and pair of dumbbells

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

Incline Row

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 bicep curl, preacher curl

Form:
- Start seated with your chest or head supported by an incline bench 
- with your weights in hand, wrists facing the ceiling keep your elbows close to your side begin to curl the weights to your chest 
-curl the weights to shoulder level and then lower and repeat

Incline Bicep Curl

Incline Row SS Incline Bench

You will need an optional bench and weight

Recommended reps: 8-10 per side 
Recommended weight: light to medium (last 2-3 reps should be a challenge)

Don’t have access to challenge weights? Increase reps to 10-12, add a pause and eccentric tempo 

Modifications: can perform upright, can perform standing (leaning by holding onto the rack)

Equipment Substitution: kettlebell, band 

Substation: standard single arm delt raise 

Form:
-start leaning sideways on a bench with a 45 degree angle 
-gripping your cable, band, or dumbbell with your dangling hand, begin to laterally lift the weight to shoulder level
-do not lock out your elbow, keep a slight bend 
-once your hand is higher than 45 degrees, but less than 90 degrees angle, briefly pause 
-then lower the weight down 
-repeat

Leaning Delt Raise

Recommended reps: 8-10
Recommended weight: heavy (last 2-3 reps should be a challenge)

Equipment substitutions: band, kettlebell, cable 

Movement substitutions: skull crushers, overhead tricep extension, tricep pull down 

Form:
-start seated hinged over at your hips into a forward leaning position
-hold a weight in one hand 
-engage your scapula to pull your elbow up to your side 
-keeping your inner arms close your side, 
Begin to extend your elbow to straighten your arm by activating your triceps 
-do not lock out or hyper extend your elbow
-squeeze your tricep at the top of the rep 
-lower the weight by bending your elbow 
-keep your core engaged and torso still 
-repeat

Leaning Single Arm Tricep Kickback

Leaning Delt Raise SS Leaning Tricep Kickback

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

Don’t have access to challenging weights/band? Increase reps to 12-15 (add a pause, slow down tempo)

Equipment Substitution: band

Modifications: seated or kneeling, can perform one arm at a time

Substitution: face pulls, bent over row 

Form:
- Start in a seated or kneeling position, ribs are stacked over pelvis 
- grip your cables or your band which should be overhead 
- with your arms extended overhead and with a slight bend in your elbows, engage your triceps, lats and scapula to pull your elbows towards the ground 
- appropriately Brace core to manage any pressure you may have 
-once your elbows are near your rib cage pause for 1-2 seconds
-gently release controlling the eccentric movement back to starting

Kneeling Lat Pull-Down

Recommended reps: 12-15

Modifications: light tension, light cables

Substitutions: standard crunch or sit-ups 

Form:
-start kneeling in front of your band or your cables 
-grip your cables so that hands are by your shoulders under your ears 
-from there engage your core and round your shoulders to lower your chest as far to wards the ground as you can 
-try to use your midsection to drift the movement rather than your hands pulling on the cable 
-pause at the bottom of your rep
-slowly control the release of tension mounting rounded shoulders 
-repeat

Cable (band) Crunch

Kneeling Lat Pull-Down SS Kneeling Cable Crunch

Upper Body Strength 8.29.24

Olivia

Emily

Lower Body 10.7.24

Catherine

I am in LOVE with these bananas awesome workouts. My favorite so far!!! Honestly…would love some more plyo in the future👀👀👀

Courtney

Full Body HIIT 10.5.24

Katie

Taylor

Not a fan of rounds 5 & 6…. Didn’t feel like an on fire workout…

Michelle

Upper Body 10/4/24

Explosive knees were hard. I tore my ACL a long time ago and I never regained strength in that leg. I kept trying tho 🤪😁

Jennifer

Lower Body 10.3.24

I’d high five you, but I can’t lift my arms cause they’re jello now 😂

Mela

Jessica

Upper Body 10.1.24

After a couple months of life changes (first time homeowners and a new foster fail pup 😂), I’m at a point where I feel like I can once again handle the intense challenge your workouts bring to my daily routine. This was my first one back, and holy moly, I hadn’t realized how much I missed working out to your sets. Thank you for all the awesome content, and congrats on your pregnancy!

Kayla

New Training Phase! Lower Body 9.30.24

Optional Cardio 9.28.24

Great hiit workout. Quick and intense. I enjoyed it.

Pushed it since this is the end. This is my third program I’m finishing and I’m starting to see even MORE body recomp 💪💪💪🙌🙌🙌

I hurt my back 10 days ago. I refuse to stop working out. I have dropped weight in my lifting and make sure my form is correct. I want 52 weeks of exercise this year

Full Body HIIT 9.27.24

Enjoyed the upper body workout and actually felt my arms burn.

⭐️⭐️⭐️⭐️⭐️⭐️ as always!

Upper Body Strength 9.26.24

Elisheva

Full Body Strength 9.24.24

Delaney

Just what I needed to burn and felt it in the right places. I enjoyed it.

Erin

Lower Body Strength 9.23.24

Short intense cardio. I enjoyed it until the end and really sweated it.

Cassie

Optional Cardio 9.21.24

Brianna

Had a sort of sh💩tty day and this was the perfect reset!

Morgan

I was only able to squeeze in 15 minutes but I’m sweating 👏🏼🙌🏼

Lexi Lou Williams

Full Body HIIT 9.20.24

I enjoyed it and it was not easy. My arms and shoulders on fire 🔥

Upper Body Strength 9.19.24

This one always takes me a bit to complete but solid workout! 💪🏼

I have to REALLY adjust my expectations on some of these to complete it…but I DID IT 💪💪💪

Full Body Strength 9.17.24

I enjoyed it and I cannot believe I finished it.

The ass beating I absolutely needed 😂😅💪 feeling strong!

Chelsea

Lower Body Strength 9.16.24

Got some me time 🧘🏻‍♀️ with this one. Also noticed significant improvement in my Superman’s since adding Pilates to my routine! 🦹🏻‍♀️

Optional Cardio 9.14.24

Margaret 

Got tired at the end but I enjoyed it and sweated it.

Hit workouts are always ones I avoid but now I’m starting to love them!🙌🏼

Full Body HIIT 9.13.24

Jess

Too some much needed rest and it feels good

Upper Body Strength 9.12.24

I enjoyed the workout and sweated. Full body was simple and intense at the same time.

Full Body Strength 9.10.24

Enjoyed the legs workout. I upped the weight and completed it.

First day back after a week vacation is always rough. 😅

Cheyenne

Lower Body 9.9.24

Optional Cardio 9.7.24

Stilled sweated but enjoyed the quick intense hiit workout.

Sally

Full Body HIIT 9.6.24

Upper Body Strength 9.5.24

Kiki

💪🏽💪🏽🦵🏽🦵🏽🥵🥵🔥🔥

Enjoyed it from the beginning until the end.

Full Body Strength 9.3.24

All I can say is 🍑🔥🔥!! 
Tbh, I forgot the last 5 min was an EMOM so I started doing the reps continuously and wondering how in the world I was going to make it the whole 5 min 🤣🤣 so I finished the last 2 min as an EMOM 🥵🥵🥵🥵 I’m dead.

Lower Body Strength 9.2.24

So. Sweaty. 🥵 wish I still had my assault bike for this one.

Optional Cardio 8.31.24

Absolutely drenched! 🥵 
Felt good to be back in the gym with minimal weights but still targeting allllll the things

Aubrey

🤜🏻🤛🏻 it was really nice! Good sweat

Full Body HIIT 8.30.24

Morning workouts are so much harder than afternoon for me 😂💪🏼

This one always gets me. One of my favorite full body workouts.

Full Body Strength 8.27.24

I cannot believe I completed it. Legs and core burning.

Lower Body Strength 8.26.24

Optional Cardio 8.24.24

I could do only 2 rounds…. But it was so good

Arpita

This is killer! Only made it through 2 rounds again, but I’m happy with it!

Great way to start a day! Love it 🤜🏻🤛🏻

Full Body HIIT 8.23.24

Was tired after vacay but still did it! Even saw improvement from the last time I did this workout. 💪🏼

Upper Body Strength 8.22.24

Lora-lea

Full Body Strength 8.20.24

Wasn’t going to workout today but so glad I did!! 💪🏼🔥

Lower Body 8.19.24

Nice cardio workout day to end my week. Easy yet effective. I love these workouts every once in a while.

Nada Alabbar

Enjoyed the cardio and booty burn out! Just what I needed after letting my left arm fully heal.

Optional Cardio 8.17.24

This workout LOOKS easy and it would be if you go for light weights but once you up these weights it becomes quite challenging. 
I enjoyed this workout honestly and the gorilla rows are surprisingly fun. I have never done them before.

Krista

It's inconvenient not to have the break timer already set to 20 seconds...I thought it would be harder but instead I did 4 rounds! 😎

Full Body HIIT 8.16.24

That finisher truly finished me this morning. That assault bike really did a number on me. 10 sets with 10 reps push press 😰😰. I honestly did not think I would be able to finish all 10 sets of the finisher but I did 💃🏻.

It was tiring! especially the 10 lap finale!🥵👊🏻

Upper Body Strength 8.15.24

That leg press superset absolutely KILLED my quads. I loved this full body workout and made me realize I am getting stronger because I kept saying to myself I can go heavier with the weights.

Full Body Strength 8.13.24

That EMOM was a killer. I don’t think I will be able to walk properly tomorrow. Those hops 🥵🥵 just kills the legs. I had fun doing this workout and I was shocking faster than usual.

Lower Body Strength 8.12.24

Whoa dignity! 90 seconds on the assault bike brought my heart rate to 169 😮‍💨😮‍💨😮‍💨

Hung on to the treadmill for dear life on that one 😂😂

Optional Cardio 8.10.24

Perfect workout to do on vacation when you want to get a little something in but don’t have a ton of equipment. I substituted the devils press for burpees. 4 rounds in 20 minutes and I feel great!

Amanda

this was my first workout after coming back from holiday… It was really hard!! I did 4 laps in 26 minutes but then I had to stop because I couldn't do it anymore! Anyway, pretty satisfied.. I'll get back to my strength and endurance!

Full Body HIIT 8.9.24

Upper Body Strength 8.8.24

First let me say that this was one of the best, if not the best full body workout I have ever come across. 
Now… what the hell was that!!! 🥵🥵🥵 this was deceptively BRUTAL. I think I need a nap to recover🤣. But honestly this was a great workout I was shocked that I was able to do the full range renegade row, did not know I had the ability to do that. I highly recommend this work.

Full Body Strength 8.6.24

Loving seeing little improvements of things I wasn’t able to do 2 years ago. 🙏🏼🙌🏼

Lower Body Strength 8.5.24

My abs are on fire. Very deceiving 😅. I’m guessing I will have difficulty sneezing and coughing tomorrow🤣

Optional Cardio 8.3.24

Brutal brutal brutal, yet amazing. I am drenched.

Full Body HIIT 8.2.24

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

Upper Body Strength 8.1.24

Super excited about the new training phase. Great start after vacation to hit a bit of everything!

Nikyla

Uber modified and not finished- my body is cranky! Listening to it and going for life long habits over “crushing” every workout. This was enough for today 🙏

Upper Body Strength 8.29.24

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