Name: Playbook - Hannah Bower - Gym Upper Body 7.29.22
Uploaded: 2024-03-06T20:30:23.460Z
Duration: 45 min
Description: Gym Upper Body 7.29.22

Loved this one! Skipped the core and added another back workout. 😁

Emily Storm

Phenomenal workout
.. I will be back for more of this one. I feel so strong

Kara

Excellent workout! First one in a while, and man I’m feeling it! Thanks, Hannah!

Kaley

Decided to test out my DL max.  Thought it would pair perfectly with this upper body workout.  Lifted a PR of 205🥹.  I was shocked because like I’ve said a million of times, I haven’t lifted heavy in months!  I guess continuing to push myself has paid off.  This workout was awesome!  The core at the end was TOUGH but soooo good.  Great core stabilizer exercise.

Cleo

Keri

I’ve gone back to this 4x now and each time my arms are DEAD at the end - such a good challenging workout

Elisabeth Litvak

Actually did this last night, oops! Paired with a cycling workout it was great!

Ashley

I just am obsessed with every single workout I do with you. This one is gonna be one of my long time favorites.

Alexandra

Top notch as per usual. Hopefully I can lift my coffee later😂

Jessica

I see you wearing No Bull shoes a lot, need new shoes. Do you like them for training/running?

Rachel

Loved this! Just the right amount of challenge to give me jello arms 😵‍💫

Morgan

That core is so much harder than you would think!

Aubrey

Such a great workout! Loved how simple yet efficient it was! Will definitely be coming back to this one again! 👏🏼

Amy cobb

This was great! Love the core move at the end. For the Tri set, the video didn’t match the description so I subbed with a few tri exercises.

Claire Stack

Samantha

Such a great workout to add into my rotation this week! 😍

Jackie

Working back, biceps and chest with an emphasis on back and bis!

You will need dumbbells, a bench, and cables for this workout.

You will perform 3 exercises back to back with little rest. 

Incline bicep curls, flys and elevated pushups.

Let me know if you guys would like this split up into 3 videos instead of one.

8 reps each variation 

Bicep curls: make sure to keep your shoulders back. You may feel pressure to roll your shoulders forward as you curl, but keep then neutral or slightly retracted back. Extend your arm down passed vertical to increase tension within the biceps.

On the chest fly keep elbows slightly bent and lower to your shoulder. Don’t need to go further down.

Eccentric Elevated pushups: modify and go on knees or do regular pushups. Neutral spine and core engaged entire set and 4 sec count down.

Tri Set

Tri-set

Choose a weight that you cannot curl up. You will perform an eccentric curl as slow as possible and then use your other hand to assist the weight back up. This is a fantastic tool to get stronger and also build muscle. This is working the muscle belly in the lengthened state.

Eccentric curls

This exercise may look a bit improper but perfect controlled form isn’t the goal. You will use a bit of momentum as you down controlled swing as fast as you can until burn out: don’t be afraid to push the weight.

Some momentum is ok! We just don’t want full blown swinging.

Runners Curls

Biceps super set

You will perform a face pull with a lat pull down

Notice how I protract my shoulders before I begin pulling the cables toward my face. This really just helps the scapula do their job well with proper pulling mechanics. You will retract the shoulder blades AS you pull. Not before.

Think about elbows slightly raised above shoulders and pinky’s slightly “up” this will help hit the rear delts! Squeeze at the end.

Face pull

The first reps are incorrect. I’m hunching forward and pulling with my elbows in front of my body. You want to have a slightly arch in your upper back as you pull the cable to your chest: think chest to the ceiling as you finish the movement. 

Elbows pull slightly past your body and back.

Lat Pull Downs

Back super set

This is a phenomenal core exercise.

Grab a box and and band: you will tie the band around the same height as the box you’re using to something behind it.


Grab the band and lift your hips to table top. As you exhale and engage your core, pull the band forward until it’s directly above your chest. It should be HARD to maintain straight above you while the bands resistance is pulling you arms back.

Lift your knee and exhale and engage deep into your core. The goal is to have your arms completely still as you perform the lower body marches. 


5 marches each leg

Core

Gym Upper Body 7.29.22

A Really good workout. done the workout with my partner and both our arms are burning, absolutely loving  your app , I normally just do CrossFit so it's nice to change it up a bit . Wer from the UK all the way down in Cornwall 💪 x

Katie Hughes

Katherine

Dumbbell Upperbody 12.5.22

Question: How do you feel about doing the pendulum rows reverse grip?

Katie

Carina

Loved the simple layout of this workout! Very easy to follow and I know I am going to feel it later this week! 😅

Gym Upperbody Pull 11.19.22

Alisha

❤️‍🔥❤️‍🔥 included this with week 1/day 4 of the optional 30 min and under program. Loved the burn in my arms from this

That push press finisher is brutal!!! Didn't do entire 60sec both times, I had to pause to catch my breath. 🔥🔥🔥

Sumaiya

Dumbbell Upperbody Push 11.17.22

Rachel Macias

Kaitlyn

Pretty sure that my shoulders doubled in size during this workout 🤪

Dumbbell & Cable Shoulders 11.15.22

This was so good!
Goal this week is to be consistent!
Progress : preacher curls are at 18lbs. I started these with 15lbs 
And  scapular push up + windmill - 1st round I did on knees then full plank position on 2nd.
You just keep drilling "I'm strong" in me!!!! ❤️❤️❤️❤️

definitely going to feel this one 😂😂 great mind muscle connection this morning though!

Dumbbell Delt, Scapula, Biceps 11.4.22

This one is on repeat when I am short on time…

Molly

Gym Upperbody 10.28.22

Little bit of tris, bis, shoulders and core - loved it!🔥

Marissa

Dumbbell Bicep, Tricep, Shoulder 10.24.22

Jennifer

Tiana

Gym Upper Body 10.20.22

that plate complex was KILLER. definitely something i’m going to add on the end of more of my workouts. keep ‘em coming!❤️

Gym Upper Body 7.29.22

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