Name: Playbook - Hannah Bower - Upper Body Strength 9.5.24
Uploaded: 2024-10-07T01:24:52.970Z
Duration: 40 min
Description: Upper Body Strength 9.5.24

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

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👀👀👀

Emily

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

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! 💪🏼

Lacy

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

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.

Kathryn

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

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

🔥 love how strong I feel after this one 💪🏼

Upper Body Strength 8.29.24

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 9.5.24

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