Name: Playbook - Hannah Bower - Upper Body Strength 9.19.24
Uploaded: 2025-12-03T15:39:08.794Z
Duration: 40 min
Description: Upper Body Strength 9.19.24

Kathryn

I absolutely loved this upper body. My arms are jello🥵🥵

Nada Alabbar

Delaney

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

Dominique

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 9.19.24

This workout feels humongous!!! Super high volume. It might be just me though 😂 if I push the weight in back squats and sumos, I don't much left in the tank for the single leg high volume stuff, WOOF!

Miranda

Taylor

I so wish I had more time for this one today… I’ll be coming back to it!

Wrapped| Week 4 Day 5| Lowerbody

I took my time and did all of it. I enjoyed the stretches, mobility core and also running at the beginning.

Wrapped| Week 4 Day 3| Deep Core + Mobility

Will definitely go heavier on the finisher next time. Still felt it though 🙌🏻

The workout is bomb, but let’s be real…. that thoracic stretch is always clutch!

Wrapped| Week 4 Day 4| Upperbody

Rose

Wrapped| Week 4 Day 2| Upper Body

Woo always get nervous about leg workouts!! But love getting them done!

Andrea

I know my quads hate to see this workout coming

Rachel T

Wrapped| Week 4 Day 1| Lower Body

Those drop set Bulgarians got the glutes burning! Loved it!

I loved this. I didn’t get to finish due to some hip discomfort but overall it was a challenging workout!

Jaime

Those depth drops are harder than they look. And the med ball twists are harder too only because you’re trying to keep your balance at the same time. I really enjoyed the mobility at the end. One side was definitely tighter than the other. Killer workout. - I’ll be doing this one again!

Chelsi

Wrapped| Week 3 Day 5| Lowerbody

Love the incremental pause lifts! Very effective!

Wrapped| Week 3 Day 4| Upperbody

I enjoyed it and did all of it through even the optionals this time. I find it very helpful and informative.

This is always a welcome stretching session each week!

Wrapped| Week 3 Day 3| Deep Core + Mobility

I enjoyed it and I did felt my body fighting against it especially the shoulder press trying not to arch my back.

Christy

Hannah’s alter ego should be Hanz and Franz because she’s here to pump 👏 you up!

Wrapped| Week 3 Day 2| Upper Body

I enjoyed it and it got easier but I still do feel it.

Zarah

Wrapped| Week 3 Day 1| Lower Body

Whew! Loved the last set with the bridges and copenhagens!! 
I was/am in a funk today and was hoping this would help and it did! Not as much as I wanted but now I’m too tired to be ambiently annoyed so calling it a win 🏆

Morgan

I enjoyed it and finished after midnight! My legs definitely are on fire 🔥

I’m love a good lift! Jello legs are the best!

Stephanie

Wrapped| Week 2 Day 5| Lowerbody

Kelsey

I enjoyed it and I did felt my arms burned in the end. I am glad I had it saved in my favorites to be able to complete it.

Wrapped| Week 2 Day 4| Upperbody

Mindset 3: Motivation

Completed yesterday but forgot to finish in app. Did stairs rather than run and was short on time so had to rush a bit but still enjoyed it!

This workout included such beautiful ranges of motion! Really felt like self care 💕

Sally

Just focused on the hip mobility. It’s 🔥

Michelle 

Wrapped| Week 2 Day 3| Deep Core + Mobility

I think I’ve been converted to liking running??? I did the sprints and then just kept going? Never saw myself as a runner but I’m here for it honestly 🏃🏻‍♀️💨

I got it done and really enjoyed it! Upper body soar and tired.

Wrapped| Week 2 Day 2| Upper Body

Increased weights, feeling sluggish after the holiday so this felt good to be intentional about. Did both the knee CARs and 90/90 swivels bc I’m not quite sure I’m doing the CARs right 😅

Thank you Hannah for this post turkey day sweat! (Yes I know I’m behind on days 🙃)

Fabulous!!  Had to modify the curtsy lunges by decreasing the height and body weight, same
With the step ups. There darn joust won’t cooperate.  But amazing workout. Lifted heavier and added a set.  ❤️❤️❤️

Wrapped| Week 2 Day 1| Lower Body

Lisa

Brittany Carteaux

Wrapped| Week 1 Day 5| Lowerbody

I enjoyed it and learned some new things and my arms did burned in the end.

Loved it!!  Upper body will be sore today 🥰🥰

Wrapped| Week 1 Day 4| Upperbody

I loved this! The pvc pipe mobility definitely was surprising how well I felt things given a little extra feedback! Excited to continue to grow

Erin

Love really
Focused mobility, breath and core work! I definitely need to more of this!!

Brook

Wrapped| Week 1 Day 3| Deep Core + Mobility

Very impressed with myself on those sprints!! Wasn’t sure I still had the 10mph sprints in me post vacay but I did!! Also really needed that thoracic mobility at the end after some 10hour flights. Feeing much more limber but expecting to be sore tomorrow 🤪

The timer on the AMRAP - I wish there was a way to hear the minute cues on the timer

Noelle

Wrapped| Week 1 Day 2| Upper Body

Jaci Jo Krogman

This felt so good! Just got back from a 3 week vacation and came back with a cold but really wanted to get back in the gym and back on routine so I told myself I’d try, took it easy and felt so good!! Definitely could go heavier but didn’t wanna push too hard first day back

NEW! Wrapped| Week 1 Day 1| Lower Body

Increased hip thrust from 240 to 275! And got 25 push-ups (on toes) in 45 seconds - up from 20. 💪🏻

Janessa Orwig

Max Testing Week: Hip Thrust + Push-up

I enjoyed the test and gotten more gain definitely in both since last time.

I don’t have leg press at home so tested with suitcase deadlifts and that increased from 155 to 165.

And for pull-ups. I have not yet conquered a full unassisted pull-up but when I first tested 12 weeks ago I could barely hold my chin above the bar for 3 seconds. Today I held it for a full 10 seconds and felt super strong right up to the end! HUGE progress!

Leg Press stayed at 425 but I wasn’t struggling as much as I was at the start. That equals a win!

Chin ups: 3 full pretty ones and 2 eccentric. 
Thats a slight increase of 200% 😎

Max Testing Week: Chin Up + Leg Press

A great refresher videos before doing them.

Traditional Deadlift: 170 lbs - 14% increase 

Bench Press: 160 lbs. - 7% increase

Max Testing Week: Bench Press + Deadlift

I enjoyed being challenged in the end. I really pushed myself through.

I’m always amazed when I do these! I know I’ve put on muscle and feel stronger but testing it is so eye opening to how much my body has changed in 12 weeks. 

Squat increased from 170 to 190.
Military press increased from 80 to 100.

Max Squat: 165 lbs. - 10% increase 
Max Military Press: 65 lbs. - 8.33% increase

LETS. GOOOOOO!!

Max Testing Week: Squat + Overhead Military Press

11/10/25: Single Arm Row- 50 lbs 11% increase from the start

I did good for getting back into it after being off and on sick last month.

Max Testing Week:  Row + 1 Mile Run

Phase 3 Athleticism| Week 4 Day 5| Upper Body + Sprints

Added a couple sets on some bc I was feeling good!

Hannah….we have to talk. I almost cursed you out on the split lunge box jump superwoman move. I’m not there yet. I cannot do that move at all LOL. I did try tho 🥲
However, the rest was really good 😛

This one felt hard today, but I did it anyway!

Phase 3 Athleticism| Wk 4 D4| Glutes, Hamstrings & Adductors

Great range of motion. I need to work on my balance !

Phase 3 Athleticism| Week 4 Day 3| Sprints + Core

Kara

Gabi

It may be “shorter” but it’s still 🔥 🔥 🔥

Phase 3 Athleticism| Week 4 Day 2| Chest, Back & Core

Lexi Lou Williams

Phase 3 Athleticism| Week 4 Day 1| Glutes, Quads & Abductors

I love the finisher for this one! I was able to recruit my back way more with the Superman rainbows this week. So much so that I had to drop the weight a bit for the last round 😅

😲 
👆🏻
the face I made when I did 5 full, unassisted pull ups! 😎🥹🎉

Phase 3 Athleticism| Week 3 Day 5| Upper Body + Sprints

Whew this was hard today. Felt unfocused and a lil negative so those split squat jumps had me saying some bad words but the finisher cheered me up ☺️

Phase 3 Athleticism| Wk 3 D4| Glutes, Hamstrings & Adductors

Whew!! Thought I might die but I didn’t and I did the sprints at 11 mph which still doesn’t seem real to me but I didn’t that!!!!!!

Bruh…. This will give you the best sweat sesh and making you feel like you can do ALLLL the things! Great start to the day!

Phase 3 Athleticism| Week 3 Day 3| Sprints + Core

Increased weights in just about everything, 1000% sure I’ll be feeling that tomorrow 🤪

Slow and steady makes ya sweat and the muscles B U R N

Phase 3 Athleticism| Week 3 Day 2| Chest, Back & Core

😮‍💨😮‍💨😮‍💨
First 30min I was feeling pretty good and confident… and then I got the accessories and got my butt kicked!! Felt good tho and hit some prs on the dead stop squat 💃🏻💃🏻💃🏻

This one has quickly become one of my all time favorites! It’s such a good workout and will make you ✨ glisten ✨ like Glenda!

Phase 3 Athleticism| Week 3 Day 1| Glutes, Quads & Abductors

Phase 3 Athleticism| Week 2 Day 5| Upper Body + Sprints

Arpita Malhotra

Beast mode activated. 🥵 this phase is my FAVORITE.

Jordan

Phase 3 Athleticism| Wk 2 D4| Glutes, Hamstrings & Adductors

Courtney

Ariana

Phase 3 Athleticism| Week 2 Day 3| Sprints + Core

I already know I’m gonna be sore from those plyo pushups again 😅

Got more done than I thought I would! Increased weights in just about everything and kept it pushing! Feeling good, know I’ll feel like mellow tomorrow 😮‍💨

Emily

Phase 3 Athleticism| Week 2 Day 2| Chest, Back & Core

I always leave the gym looking like I don’t know what hit me after your workouts 😆

Upped weights and got my butt kicked but think I could still go a bit heavier for some. Very cool to see and feel the strength built from phases 1&2

Phase 3 Athleticism| Week 2 Day 1| Glutes, Quads & Abductors

I’m over here fighting for my life with these workouts and the grandpas at the gym keep coming up to me telling me I’m kicking butt 😆

Anna

Birthday workout today!! Those Superman’s were the death of me.  Def something to improve on.

Phase 3 Athleticism| Week 1 Day 5| Upper Body + Sprints

Had a lot of people watching the split jump ups! Never knew I had that much power in each leg until today!!💪🏼🫶🏽

Madison

Awesome workout. I had to modify the jumps due to my bad hips. But overall I got a great sweat and feel great

Phase 3 Athleticism| Wk 1 D4| Glutes, Hamstrings & Adductors

Those sprints! Fast and flat felt so much more doable after phase 2 with the 8 percent incline

Omg this hurt so good!! Loved it, I didn’t know I could run that fast!!

Perfect Saturday workout after night shift 🤩🤩🤩

Phase 3 Athleticism| Week 1 Day 3| Sprints + Core

This was an awesome upper body. Love this new program ❤️❤️

Phase 3 Athleticism| Week 1 Day 2| Chest, Back & Core

Got to finish it all but the core! Next time!

Sweaty mess. First workout in 2 weeks because of life.  I feel like I lost all my progress. Extremely frustrating. But I showed up for myself.

Phase 3 Athleticism| Week 1 Day 1| Glutes, Quads & Abductors

Phase 2 FORGE| Week 4 Day 5| Glutes, Hamstrings & Abductors

Phase 2 | DELOAD Forge| Week 4 Day 4| Upper Body + Core

I won’t lie I do this workout at least once or twice a week now. I know it’s a series but it’s so fun to do this full body workout!

Really enjoyed the run today and didn’t have to take any breaks! This deload week has been nice to feel the progress I’ve made in the prior phases with lower weights or reps and it feeling easier

Phase 2|DELOAD FORGE| Week 4 Day 3| FullBody Strength

Just what I needed today. Really have loved the running on upper body days

Upper Body Strength 9.19.24

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