Name: Playbook - Hannah Bower - W1/D2: Upper Body Foundational Fitness
Uploaded: 2024-01-18T19:28:17.847Z
Duration: 50 min
Description: W1/D2: Upper Body Foundational Fitness

I always underestimate slowing things down!

Brittney Howell

Brianna

Carina

Johanna

The y finisher I felt it! Especially after yesterday’s leg day. Thankful for the videos as a lot of these I have never done!

Morgan

Elise

Kaitlyn

My my are shaking! LOVED that workout and the core Bruner at the end was awesome 🔥💪🏼

Jessica

Brittany Nunley

Courtney

Had to do modifications as I'm 20.5 weeks pregnant but was a great workout nonetheless!

Alexandra

Gee, it was so hard. Especially those shoulder press/flyes supersets after the push-up eccentrics. You might as well change the order with the spider row/preacher curls. Cause you know I didn't have anything left from my shoulders after the 4th set of push-up eccentrics lol. And the Y finishers just killed me. I don't even eant to talk about the core burnout. :D

Sirma

Holy moly, yes!!!! That core finisher was everything I didn’t know I needed to incorporate into my workouts.

It's not you, it's me. Haha I loathe arm workouts

Jenny

Slow, steady and such simple moves, but also.. So frigkn fire!!!! Whew!!

Tiari

So I did not have time to complete circuits 5, 6, and 7. Is it better for me to do more sets on the other circuits and not complete this money or should I lessen the amount of circuits to complete all exercises?

Wayyyyyy harder than it seemed!  I’m the best way!  I neglect my upper body and focus on lower too much. So this was super good for me to realize I need to work harder on the upper! 💪🏼

Michelle

Nice slow tempo workout, but that put 🔥 on my muscles!

Melissa

I didn't do much of this workout but I finally got myself to the gym. Ive been struggling to get here between getting used to my summer schedule and medical things. But I made it and got 30 min in! Better than nothing

Brandi

Beatrice

Alessandra

Those eccentric pull ups and push-ups were so much harder than I was expecting 😅 My wrist and hands starting giving out by the time I got to the single arm flies 😪

Megan

Emilia

Realized how hard preacher curls are 😅 such a good workout

Cheyenne

Kicked my butt. Can't wait to improve my pull ups and push ups!

Krystal

Oh dear Lord, it never ended! Gasp!  Man, i am weak for these moves... Pull-up and pushup

Leigh-Ann

I worked muscles I don’t think I’ve ever worked in my upper body!

Krista

Kelsey

Holly

Dani

I knew the Y raise burn out was going to be tough solely based off your facial expressions 😂. I was able to work my way up to the 25lb plate for eccentric push ups. 💪🏽

Cleo

Ana Grace

Virginia DelBondio

Sara

Caroline

Good upper body work out after my 5k this morning ! Time to go fuel up on some food now 😅 !

alejandra

Tried it a 2nd time because it‘s so challenging 😅🔥

Nikki Ouk

Pretty sure I won’t be able to pick up my 8 month old tomorrow 😂🥵

Brittany

Ashley 

Was not in the mood today, but I got going and started to feel really good. :) Gotta rely on that discipline sometimes when you know you should/can/definitely have the energy, but don't feel like it! 💪💪

Maddie

Delaney

Briana

Um…is this a challenge or Olympic training? 😅

Fire, literally 😂 love the mobility warm ups!

Taylor

Roxanne

Started out sooo strong thinking, “hey this ain’t so bad!” And then those Y raises showed up to put me in my place 😂 another amazing workout!

Lauren

Alisha

Day 2! 

Okay so will be focusing on our push-ups and pull-ups! 

Don’t have pull-up bar? Don’t fret, watch the tutorial videos before the workouts. They go over pull-up modifications and equipment modifications.

Don’t have a push-up? That’s okay, watch the push-up video to see ways of modifying

Use this warmup to prepare for push-ups and pull ups.

Reps are up to you, move through these movements as long or as short as feels good.

Recommended reps: as feels good 

Modifications: limit range of motion, use a band or support with feet on a bench/chair 
Substitutions: scapular pushups 
Form: -start hanging bar (with or without assistance) with your wrists facing away from you -Spine, head, and neck are all neutral and in alignment -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 -This will lift your torso upward and is the starting motion of a pull-up -Pause at the top of the rep -Then you will protract your shoulders by thinking about spreading your shoulder blades as far apart as they can be from one another -This will lower your torso, and is the motion of lowering from a pull-up -Continue to retract and protract for set amount of reps

Scapular Pull-Up and Push-Up

Y Position (thumbs up)
T position (thumbs up)
Bent T position (wrist down)
Bent T position Rotator Cuff
M position (wrists up)

Modifications: lay on a bench and start with your arms lower and raise to parrallel

Form:
-start laying on the ground face down
-out stretch your arms out at a 45 degree angle (Y position) with your thumbs pointed towards the ceiling
-Keeping your body still, lift your arms off the ground as far as they will go. 
-perform for suggested reps or for however long feels good
-then you will move your arms out to a T position (out directly to the side).
-keep your thumbs pointed upward and lift off the ground as high as you can for recommended reps
-Then you will bend your elbows at a 90 degree angle and keep your wrists facing the ground
-lift as high as you can for suggested reps
-from there, lay your bent elbows down on the ground and instead of moving your arms off the ground, you will move just your wrists (this will target rotator cuff)
-Finally you will lay your arms down by your side at a 45 degree angle with your wrists facing the ceiling
-lift as high as you can

Varied Y Raises

Modifications: limit range of motion

Form:
Start kneeling with your hands placed on the ground 
-take one hand and pick it off the ground 
-from there you will reach it underneath your torso while you drop your shoulder as low to the ground as range of motion allows
- pause and feel the side body stretch 
-then you will unwind your arm and instead of placing on the ground you will reach it towards the ceiling 
-see if you can vertically stack your shoulders on top of each other to get a torso stretch

Thoracic Mobility

Modifications: bands, Bodyweight , limit weight 

Substitutions: lat pull down 

Form: 
-start seated with your ribs stacked over your pelvis and your weights in hand
-begin to engage your lats and scapula as you try and pull the weights towards your hips
-pause at the top of the rep
-lower and repeat

Lat Shrugs

Pull-Up/ Push-Up Warmup

Recommend reps: 4-6

Modifications: don’t have a rack, but have a pull-up bar? Then perform an eccentric pull-up.

Other modifications: eccentric pull-up 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: eccentric pull-up,standard dumbbell/barbell row 
* Equipment substitutions: barbell/rack, coffee table/island for inverted row 
* Form: -Start at the top of an inverted row with your chin/chest at the top of the bar (with or without assistance) with your wrists facing away from you, this is the same set-up for an eccentric pull-up if you choose to do on a bar 
-Feel free to step your feet in or use bands for the initial pull to the top. Remember to focus on retracting your shoulder blades as you pull -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 ) -Lower controlled and slow, on a 3-5 second count, by protracting your shoulder (spreading them apart/away from each other) (same for inverted row) - The focus is working eccentric strength, taking a as much time as you can on the lower down  -At the bottom of the rep, either jump or pull-up back to chin/chest to the bar

Eccentric Inverted Row Lower Down

*Reminder* weight Hannah uses is for demonstration purposes, please appropriately challenge yourself with weight or modifications

Recommended reps: 6-8
Recommended tempo: 5 seconds 

Want to make this harder? Add weight and bands 

Modifications: place your knees down or your hands on an elevated surface, hands on the wall 
Form: Feel free to check out the push-up tutorial/progressions at the start of the highlight 
-start in a plank position  -Core is appropriately engaged to manage pressure, neutral spine (neither arched or sagging), hands underneath shoulders, hips square to the ground, toes firmly planted on the ground, quads engaged  -Begin to lower your chest to the ground as slowly as you can by bending your elbows at a 45 degree angle  -Lower until your  chest touches the ground or as far as range of motion allows  -press back to plank by extending your elbows while you appropriately engage your core, quads, and chest -Continue to keep your spine neutral as you press back to plank

Eccentric Push-Up

You will need a bench (optional) and pair of weights for this superset.

*Reminder* weight Hannah uses is for demonstrating purposes, please appropriately challenge yourself with the weight you choose

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

Equipment Substitution: barbell, kettlebell, band 

Modifications: can perform standing, kneeling, or sitting 
Substitutions: alternating shoulder press, push press 

Form:
-in an kneeling, standing, or seated position, stack your ribs over your pelvis and plant your shins (feet or glutes depending) firmly on the ground 
-press your weights to shoulder level with your wrists facing away from you
-as you begin to press your weights overhead retract and engage your scapula while using your shoulder muscles to press both of the weights overhead 
-do not lock out your elbow at the top of the rep, keep a slight bend in your elbows
-lower the weights back to your shoulder 
-keep your core appropriately engaged to manage pressure while weights are overhead and keep your torso still for any and all overhead movements

Shoulder Press

*Reminder* weights Hannah uses are for demonstration purposes, please use a weight that is appropriately challenging 

Recommended reps: 8-10 
Reps are per side 
Recommended weight: light to medium 

Equipment modifications: bands, kettlebells, cables 

Modifications: can perform on bench or standing with cables/band  
Form:
-lay on your back (bench or floor) and plant your feet firmly in the ground with your knees bent. hold your weights directly overhead 
-at all times, keep a slight bend in your elbow -as your weights are overhead, engage and squeeze your pectorals/chest muscles -Begin to lower one of your weights down to the T position -the closer your weight gets to T position, the more important it is to keep a bend to your elbow -when your weight is parallel with your pause and then engage your pecs and chest to adduct the weight back together overhead -again maintain bend in elbow  -switch sides 
* Repeat

Alternating Single Arm Fly

Shoulder Press ss Single Arm Fly

You will need a bench (or chair) for this superset!

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

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

Spider Row

Recommended reps: 8-10
Reps are per side
Recommendation weight: medium to heavy 
Recommended tempo; slow 

Modifications: standing single arm heavy curl, can use back of chair and towel 

Substitutions: standing heavy single arm curl 

Form:
-start standing with your ribs stacked over pelvis and feet firmly planted on the ground 
-stand in front of an upright bench/chair/sofa where you can place your armpit on the top of the object. You’ll then take a semi-side stance with bent knees to find a comfort supported position
-start with the weight at shoulder level
-begin to slowly lower the weight down as far as range of motion allows, do not lock out your elbow or allow your elbow to hyper extend
-pause at the bottom of the rep
-keeping your upper body still, curl the weight to your s

Preacher Curl

Spider Row ss Preacher Curl

You will need a bench (or safe surface) and a weight for this finisher

Recommended time: 30 seconds per side (or total, up to you)
Recommended weight: light

Modifications: seated tuck ups, seated bicycles, eccentric sit-ups 

Equipment substations: chair, sofa, coffee table (can place foot under bench or sofa)

Form:
-start seated with your ribs stacked over your pelvis
-place your foot under a heavy dumbbell, or secure surface (couch)
-allow your other foot to either dangle or lift it off the ground
-keeping a tall chest and maintaining your ribs over your pelvis begin to lean your torso backwards as far as range of motion will allow
-Once you hit your range of motion (be mindful of core engagement) engage your hip flexors and TVA to lever yourself back to upright
-the goal is to keep your torso as upright and in line throughout the levering process

Seated Single Leg Levers

Recommended time: 30 seconds
Recommended tempo: slow 

Modifications: standard slow tempo mountain climbers

Form:
-start in a plank position with your hands underneath your shoulders, feet extended, hips square, spine neutral (no arching or rounding), and core appropriately engaged to manage pressure
-pick up one of your feet, bend your knees and then drive it forward towards your chest
-from there you will drop the knee so that it gently touches the ground 
-your shoulders will lower during this, that’s okay that’s the cow portion
-then you want to lift your knee and see if you can touch it to your armpit
-your upper back will round, that’s okay that is the cat part of the movement
-then you will neutralize your upper back and extend your foot back to plank
-repeat on the other side
-move slowly through these positions,

Cat Cow Mountain Climber

Recommended time: 30 seconds
Recommended tempo: slow 

Modifications: side lying crunch

Form:
-start in a plank position with your hands underneath your shoulders, feet extended, hips square, spine neutral (no arching or rounding), and core appropriately engaged to manage pressure
-pick up one of your feet, bend your knees and then drive it laterally to the side to try and touch your knee to your outside elbow
-it is okay to lean into the crunch by shifting your shoulder towards your knee 
-pause at the top of the rep, really mimic the crunch motion 
-then release your leg, and untwist your shoulders back to neutral, and extend your leg back to plank
-repeat on other side

Side Crunch Mountain Climber

Core Burnout

W1/D2: Upper Body Foundational Fitness

Tylar

Excited to start! I have been wanting something like this for awhile but didn’t know how excited I really was intil it was offered!

Mandatory Viewing, Please Watch All Videos

Hi Hannah, how do I join your foundational challenge Facebook page ?

Sooo excited to learn more about why and how to do these movements! I think it's going to be a fun twist to mindset mondays and can't wait to learn more!

Excited to learn pull-ups too! Didn’t know that was part of this. Tried to learn those on my own for 8wks and made barely any progress

Foundational Fitness Coming May 15th

Very helpful. I appreciate the explanation of increasing weight and why. 
Thank you.

Great info!! I can’t wait to get started. Hopefully I don’t max out my weights otherwise I’ll be upgrading the home gym

Cristine

What If I Don’t Have A Barbell/Pull-Up Bar

Brittanee

Anything will be overload for me! Been like a month since I’ve been in the gym due to injury so … lightweight! And not Ronnie Coleman lightweight 😂

Dani Pasano

Progressive Overload

Yes! This is helping so much and is exactly what I'm needing.

Nargis

Andrea

Squat Tutorials + Equipment Substitution

Jade

Great to really get the technique correct, I’ve always been worried about injuries with deadlifts and hence avoided with any weights

Kayhlia

I legit wanted to “like” that multiple times haha

Deadlift Tutorial + Equipment Substitution

Your lovely to really explain all these things everyone else Ive come across DOES NOT they automatically assume you know all these different things

Uff tough stuff, but great for the core engagement

Pull-Up Tutorials + Equipment Substitution

Amazing modifications when standard workouts just expect you to do the full push up 🙄🤯 thank you!!

Roslyn

That was sooo helpful with all the ideas & variations! Makes this seem so much more attainable!

Push-up Tutorial

Before: 
Squat, 84
Deadlift, 84
Pull-up/row, a couple at level 7 on bar rack
Pushup, eccentric from hight box at gym
After
Squat, 94
Deadlift, 144
Pull-up/row, 7 reps at level 11 on bar rack (4 levels lower!)
Pushup, 8 on the floor, not to the floor yet, bit didn't need my knee!

I cannot believe how much progress I've made! Tbc

I didn’t get to finish the program in the 6 weeks but wanted to do my buy out anyway! Definitely improvements! Next time I do this I’m hoping to be in a gym because I’d love to see how much progress I could make with the right weights and equipment!

Optional Buy-In

So amazing! Love how well you walk through every movement and the mobility exercises at the beginning. As a newbie, this is all so helpful 🫶

Keara

giraffe legs at an all time high right now 😅😅💪🏼

W1/D1: Lower Body Foundational Fitness

Had to skip a few exercises because my chest isn’t ready ! But felt good to lift heavier today

Made this a little more hitt like today with reducing weight and rest times! Loved it!

W1/D3 Full Body Foundational Fitness

Excited to get back to running! Loved this part last time!

Run before weights this session. Cooked! 🥵

Simone Fisher

This is always a mental battle on the way back up for me. BUT my paces increased 😈 my fav kind of progress!

Katie

W1/D4 Optional Cardio Foundational Fitness

First day back after a cruise, lots of food, and a terrible cold! Thankful for a guided program to get me back into routine

I’m finding a lot of weak points in myself. I LOVE THIS PROGRAM. Getting so strong!

W2/D1: Lower Body Foundational Fitness

Another great one …. Loving the variety in this program

Helena

Cynthia Contreras

W2/D2: Upper Body Foundational Fitness

Still recovering after vacation and illness. Had to add extra rests in this one. Hopefully can redo when feeling back to normal

All I have to say is WOW…. If I don’t have a six pack tomorrow after that core finisher I’ll be shocked 😂😂😂

W2/D3 Full Body Foundational Fitness

Would love slightly further but great workout 😊 thanks 🙏

W2/D4 Optional Cardio Foundational Fitness

I have been lifting for a couple years and this is the first time I have ever heard of progressive overload as something other than increasing weight. This changed my entire perspective. Thank you guys for sharing this. I feel a lot better about my workouts now.

I really needed to hear these. Thank you.

That was me the other way wanting to go harder at the glute bridge and didn't go my way 🤣🤣🤣 ate the humble pie and went back to usual weights

Sumaiya

Progressive Overload: How to challenge yourself & get better

Still recovering from sickness. But besides that I still highly underestimated this workout.

Audrey

Dayna

W3/D1 Lower Body Foundational Fitness

Boy oh boy did this prove much harder than I expected …. Still struggling with my eccentric pull ups…. But I was able to do the first set on the bar without having to move down to the ground

Emily Pokrywka

W3/D2 Upper Body Foundational Fitness

Aaarrrgggghhh, those push presses, that finisher 🥵 I'm so dead.

Nicole Loewen

Thought my arms were going to give out at the end 😂

W3/D3 Full Body Foundational Fitness

I impressed myself with this one! Loved the circuit style. Kept my mind engaged and focused.

Not a runner so these are tough but a great challenge!

W3/D4 Optional Cardio Functional Fitness

HOLY QUADS. I hope Hannah is ready to pay for my wheelchair for the next 5days. So painful and so rewarding

Jennifer

I love how flexible this program is. I make the main exercises my mandatory exercise and then add whatever I want! Today I did clamshells and kneeling hip rotations instead of the plyos because my pelvic floor wasn’t feeling it, and it still was an excellent workout!

Brenna

This is the sweatiest I have been the entire program!!! Hit a PR too!

W4/D1: Lower Body Foundational Fitness

a good way to start another week. been feeling stronger than I ever have 💪🏼

Loved the burn out at the end and the core!! 🔥

Jessi

I did NOT want to workout today…. I tried 3 different times today before I finally committed and did the workout! But I completed it and I’m happy I did

W4/D2: Upper Body Foundational Fitness

Took a small break because of an injury… but felt so good to get back at it!

I feel getting stronger and this is priceless.

Just as enjoyable this week as week 1
Enjoying the feeling of having better form and muscle control little by little

W4/D3 Full Body Foundational Fitness

I love seeing myself increase my easy-hard speeds!

Still tough but I could hold a higher intensity each round for the whole thing?

W1/D2: Upper Body Foundational Fitness

Community

More workouts from Hannah Bower