Name: Playbook - Hannah Bower - W1/D3 Upper body ( bands )
Uploaded: 2023-12-12T00:44:19.517Z
Duration: 45 min
Description: W1/D3 Upper body ( bands )

Delaney

I think that was one of my favorites workouts I have done on the app so far. I have a love/hate relationship with upper body but that made me feel empowered! 💪🏻

Emily Storm

Not my Favorit i dont have the Equipment.

Mary

Anna luise

Leigh-Ann

Kelsey

roseanne

Loved that one! Didn’t have bands but modified with weights and it was killer!!

Marianne

Andy

Nicole

Took this one to the gym as they opened again yesturday and I dont have those bands so I modified for gym equipment and tested myself with heavier weights! Loved it and can feel the body toning up already 🥰

Rosie

This was definitely a workout that pushed me to focus on the mind muscle connection!! The electrolytes are perfect and I wish your product line would be in stores on the east coast

Rebecca Milway

Leticia Lopez

Day 2 and I’m feeling AMAZING. I finally have time to workout in the comfort of my home while the kids play!

Natalie

Was a really good workout. Had to do some modifications as I didn’t have the long resistance bands.

Suandri

I love band workouts but the constant setting it up was meh. Overall once you got it all set up you ca. Feel the burn

Monica

Cayla

It was great ! This workout I’m really starting to get the hang of controlling my breathing while performing the exercise to engage my core ! 😊

Tori

I felt like I wasted more time figuring out how I needed to set my band with the door. My band isn’t as long.

Breah

Started with a 2 mile run around my neighborhood (which my legs are still killing me from my last workout) and then did this AMAZING upper body workout. 💪🏻 I’ll be feeling this one too. 🙏🏻🤩

Jillian

My arms are on 🔥! Those bands look easy but they are not! Loving it!

Mayra

My upper body is soooooooooo sore!!! 😰😂😜

Mina

Me and Boyfriend did this.  He is panting at the end!! Great workout!!

Heather Lessard

Anonymous

Typing this with my toes cuz my arms are dead

Kaylee

Great at home work out. Used my swiffer handle for the banded lat pull etc. 😆

Hannah Santos

Amazing for an upper body. Don’t let the body weight movements deceive you 😉

Brittany

Laura Maria

I will have noodle arms tomorrow in the best way lol

Anjelica

I won’t be able to pick up my baby today... 🥵
Arms are dead 💪💪

Shannon Hanley

Samantha

I surprised myself with doing proper push-ups during this workout. I usually just avoid trying already self doubting myself but I figured, no I better actually try, and sure enough I could do it 🙈 
Plank push-ups on the other hand.... 🥵

Loved it! Do you mind sending me what bands you use for both lower and upper body? I only have one set and they often roll on my legs and are not stretchy enough for the upper body stuff. I’m improvised and made it work but I’d love to get your recommendation!

Haley

I skipped the push-ups and plank and will go to your core part. I know I don’t engage my core properly so I’m working on basics first and I can’t do a push-up properly. Can you do a series on how to learn to do a push up from literally not being able to? 

Also my arms are on fire in a good way. I love that I did this at home. I didn’t want to but I did it while baby was napping :)

Moni

Diksha

Tiana

Jessica

Alyssa

Blake

Lydia Navarrete

I love your workouts, your advice and all your products !!

Ashley

It was great! I finally just got cleared to workout from postpartum do you suggest I start this series first or a different one ?

Destiny

Leisa

Yaritza

Michelle

Jenny

Forgot the rest timer on rounds 2 and 3 and don’t have a pole for the firsts rounds.

Courtney

Jessica Bush

I just started your workout program I’m on Week 1/Day 3 and this was by far my favorite so far!! Amazing job as always! 🥰

Emily

Tie knot on band and place behind door as an anchor!

- Sit the chair holding the bar with your palms facing away from you 
- Bring your shoulders back and pull the bar squeezing your back
- Bring the bar down to the top of your chest 
- Pause and return to the initial position

Lat pull downs

- Start with your arms extended and your hands directly underneath your shoulders 
- Bend at the elbows and come down
- Push engaging your chest to come up

Pushups

Superset 1

- Hols the bar with your palms facing down
- Make sure your elbows are close to you body
- Extend your arms engaging your triceps

Tricep extensions

- Hold the bar with your hands facing up
- Curl the bar all the way up 
- Squeeze at the top
- Come down half way and come back up

1 1/2 bicep curls

Superset 2

- Hold the band with your palms facing down
- Pull toward you squeezing the back of your shoulders

Face pulls

- Hold the band with both hands
- Keeping a slight bend in your elbow pull the band 
- Come back in a controlled motion

Rear delt pulls

- Hold the band 
- Bring the band up to shoulder height
- Come down in a controlled motion

Side delt raises

Triset

- Start in a push-up position
- Bring one elbow down to the floor
- Repeat on the opposite side
- Keep your inner core engaged through the movement. If you see coning or rounding of the stomach... go to your knees.

*** if you’re in your late second trimester, best to go on your knees if you are unsure of your core engagement.

Plank pushups

W1/D3 Upper body ( bands )

Yay! This was a perfect workout to get back to it while the kids play outside and we all enjoy the sunshine ☀️ thanks Hannah!

Katie

Enjoyed my first workout on your program, it got me sweating haven’t done burpees is ages! Thank you so much looking forward to the rest of your workouts 😊

Maks

Love this one so much. Love that your little boy is with you. I just completed it with my three kids, it wasn’t perfect but I did it and it felt amazing. Thank you Hannah for sharing your hard work! This is so helpful and you totally motivate me!

Kerry

W1/D1 Full Body (band + hand weights)

These past two weeks cannot seem to catch a break. Nephews shared hand foot and mouth so now no gym for me. So grateful for the variety that is offered.

Morgan

Great for a rest day and still feel the burn! 🔥

Alexandra

W/D2 Leg & Glute with resistance bands

Perfect when you’re tired and don’t have the motivation or energy for any cardio. Especially when you’re still recovering from the last workout!

Neacolette

Looking at the line up I was like this won’t be too bad… WRONG 🥵🥵🥵 
Loving the challenge. Feeling so strong!

Abigail

W1/D4 Low impact- glute focused

Whew this was a good recovery workout! Took me double the time because my toddler was very persistent in getting my attention and adding some weight 🤣🤣

Lindsey

That was more than I thought I could do.. I'll be back for more

Kara

A little too advanced at my current stage. Doesn’t mean it won’t be a 5⭐️ later down the road though. Gives me something to work toward!

Nikyla

W1/D5 Recovery + Abs/core & hip stability

This ended up being a day after Christmas workout for me and was perfect! I was feeling lazy and unmotivated and this was just the right length to make me get some movement in

Adrian Moritz

Rocking with the workouts everyday this week again so a great one for helping loosen up my very sore muscles from our last leg day!

Bekah

I didn’t want to workout this morning, but knew I needed to so I could feel good today. Only 10 minutes but got my heat rate up and my legs are burning. Thank you!

Laura

W2/D1 10 Min - Full body workout with me

Didn’t even get to all the rounds and I am full on sweating 😅 Such a great one!

Whooo! That was mentally tough with 5 rounds. And physically obviously.

Don't let the simplicity fool you! This was a good one.

Mariah

W2/D2 Lower body (bodyweight)

Kiki

Brittney Howell

That final superset was death! Lifting my phone is hard 😂🔥

W2/D3 Upper body (dumbbells)

Woke up not in the best mood today and knew I needed a workout. This was perfect! That last exercise I loved! Really felt the burn through the whole workout.

Great work outs! I love that I am working on core balance and flexibility with pretty much everything! Loving this app so far!!

W1/D3 Upper body ( bands )

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