Name: Playbook - Hannah Bower - Upper Body Strength 9.5.24
Uploaded: 2025-12-03T15:39:08.836Z
Duration: 40 min
Description: Upper Body Strength 9.5.24

Kathryn

Beatrice

Delaney

Ashley

Great upper body workout! 💪🏻💪🏻

Eugenia

Enjoyed the workout and trying to get better at doing standard pull ups. Still pressed through with some assistance and all other workouts got stronger.

Dominique

That finisher was brutal! Decided to do the bike because I haven’t done a bike for 10 years lol! Not my fave! But it was a good burn!

Olivia

You will need a bench of safe surface for this warmup.

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

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 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

Corrective Warm-Up

Recommend reps: 6-8

Modifications: add bands for assistance, pull-up machine, can place one or both feet ona bench/safe rack in front for assistance, spotted pull-up

- Substitutions: inverted row, standard dumbbell/barbell row

- Equipment substitutions: barbell/rack, coffee table/island for inverted row

- Form:
- Start hanging bar (with or without assistance) with your wrists facing away from you, this
is the same set-up for an inverted row
- 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)

Pull-Up

Recommended reps: 10-12 (total reps)
Recommended weight: light to medium (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, first lift them up to shoulder level up in front of you in a Y position
-then maintaining their height, bring them out to a T position out by your sides
-briefly pause in this position 
-lower your arms down to your sides
-then for your next rep you will lift your arms back into the T-position and then bring them forward for their Y position 
-lower and repeat switching directions

Chest Supported Delt Raises (Y T )

You will need a bench and a pair for weights for this superset.

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

Substitutions: standing or seated upright bicep curl 

Form:
-start seated with a weight in your hand 
-lean forward and place your elbow into your inner thigh. 
-Spread your legs far enough to allow your range of motion for a bicep curl 
-lean forward at a 45 degree angle 
-keeping your elbow into your inner thigh begin to curl the weight to your shoulder 
-pause at the top of the rep
-lower slow and controlled

Seated Bicep Curl

Recommended reps: 8-10
Recommended weight: medium 

Modifications: 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 laying on your back with a weight in each hand 
-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

Skull Crusher

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

For beginners: can perform flat on the ground with your feet and back firmly plated on the ground, shorten time to 30 seconds and increase rest time 

Modifications: can hold your dumbbell laterally, rather than vertically which is shown in the video  (one head in each hand)

Substitutions: banded standing lat pull downs, y raise 

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 until your arms are parallel with your ears or however far range of motion allows 
-briefly pause at the depth of your rep
- begin to Pull that weight from behind your head back to over head while keeping hips high 
-Repeat while maintaining hip thrust position

Lat Pullover

Single Arm Bicep Curl ss Skull Crusher SS Lat Pullover

On a cardio machine if your choice go all out for 30 seconds and then immediately into your push-presses.

Rest as minimally as possible

Recommended time: 30 seconds
Recommended speed: all out 

Modifications: medium intensity 

Substitutions: any cardio machine of your choice 

Don’t have access to a cardio machine? High knees, burpees, jumping jacks, squat jumps, or any full body high intensity movement of your choice

Bike Sprint

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

Finisher

Upper Body Strength 9.5.24

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 9.5.24

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