Name: Playbook - Hannah Bower - W10/D2 Upper Body
Uploaded: 2023-12-12T00:44:19.967Z
Duration: 45 min
Description: W10/D2 Upper Body

Forced the boyfriend to join me again. This time he was violently hungover after drinking a flight of margaritas last night with my friends. He perceived and completed the workout. So proud of him ☺️🍹

Allie

A. 4 @ 70#, 4 eccentric. SS. 3@85, 3 eccentric.

A. 10x5. SS. 7x7,5.

So tough, i need this!  Shoulder and weak areas so exposed!
A. 10x55. 8x70.  w/ grips, watch form
B. 10s. 10b.10b.

A. 10x10,5. SS.  8x10,5.
B. 10x25,5. 8x30,5. SS.

A. 12x30. 12x35. 12 x44,5.
B. 8x10ea. 8x15ea. 7x20ea, 20s,20s.

A. 12x2,5.
B. 10x5.

Leigh-Ann

Molly Grace

Finally feeling able to do a pull up correctly 4 months postpartum 🙌

Ludim

Those Delt circles… 😳🔥🔥🔥🔥🔥

Sarah

I took the plunge and used 25’s for rows + back extensions. 
SUCESS!!!! I have been using 10’s for the longest. Feeling super strong😭🙌🏽. This journey has been so rewarding. Like you always say, “this is only the beginning.” 🙏🏾❤️

Cleo

Ran out of time to do four sets of the corrective exercises but got through two and the rest of the workout

Andree

Oh gosh, that was awesome! Hitting a lot of PR’s. I’m still struggling with rear delts and lats strength, which is frustrating but humbling at the same time! 
Really loving this series of workouts!!

Janine Ducharme

Awesome upper body sesh. Timely bc I needed to move my arms post 3rd vaccination 💉. 
Happy hump day!

Alona

This upper body felt really good. My lower body is tired so it felt like a really good push doing this upper body. ⭐💛

Caitlin

Numbers stayed constant since it’s been a second before I did these but man did I miss it!!! A good day is a day when I get a solid session in 💪🏼♥️

Heba

Decided to try to see how long I could hold my handstand after this workout. Definitely not a PR 😂

Tessa

Wow! Another great one! I needed to run off some frustration and stress! The run may not have been the best but it felt great!

Serena

In the gym again since we came home to a flooded basement and all my gym equipment is indisposed.

Bridgid

Challenging for being 37 weeks tomorrow but I feel amazing!!

Brynne

Avery

Brutal after a couple of days off! I’m really loving the corrective exercises during each workout though. I do feel more stable in my pelvic and shoulder girdle. Thanks for sharing your expertise through these programs! 🙌

Jenna

Warmup
5 min walk or jump rope
1. Spider wall crawls
2. Lying ys, ts and chicken wings
4. Alligator chops
5. Rear delt pulls dislocations

Run 1/2 mile then go right into 3x30 sec sprints at fastest speed. 

Pullups

Rear delt fly to front raise

Superset A
Alternating pull downs
Scapular pullups + circles both directions

Superset B
Cable serratus raises
Straight arm pull downs

Superset C
Back extension with row
Resistance band kettle row

Corrective exercises
Superman shoulder lifts
Delt mini circles

5 min walk or jump rope
1. Spider wall crawls
2. Lying ys, ts and chicken wings
4. Alligator chops
5. Rear delt pulls dislocations

- Place a band around your wrists
- Walk your hands up and down the wall

Spider wall crawls

- Focus on warming up your shoulders 
- Keep your spine in a neutral position

Lying Ys, Ts and chicken wings

- Keep your arms at shoulder height
- Slow controlled movements

Alligator chops/tornando twists

- Focus on warming up your shoulders with controlled movements 
- Keep your arms fully extended

Rear delt pull dislocations

Warmup

This is a 5 minute bout. First 3 minutes are at a comfortable pace and then for the remaining  2 minutes you have 30 second sprints as fast as you can, and recover in between.

5.0 mph 0 %

8.0 mph 0 %

Treadmill

Modifications: eccentric chin-ups, jumping chin-ups, banded/assisted chin-ups, inverted row

Equipment Substitution: place your shoulders on a bench, box, or edge of a sofa so that your feet are out in front of you in a glute bridge (similiar to hip thrust). Keep your hips lifted, core engaged, and have a pair of dumbbells reached over head. Lower the dumbbells so that they are parallel with your ears and then back up to directly overhead to perform a dumbbell pullover. 

- Can’t do a pull up?- check out my pull up tutorial on the tutorials highlight and incorporate one of the progressions.

- add increment pauses for a progression. This is optional! Can still do this with assistance! 

Pull yourself up engaging your lats
- Keep your core tight 
- Come down in a controlled motion

Pullups

- Place the top of your chest on the top of an incline bench 
- Raise the dumbbells forward
- Come up until you reach shoulder height 
- Come down in a controlled motion
- Raise the dumbbells laterally 
- Come down in a controlled motion

Rear delt fly to front raise

Equipment Substitution: resistance bands

- Place your hands slightly outside shoulder width
- Pull down on one side and rotate your body 
- Engage your lat and your core
- Return to the initial position
- Repeat on the opposite side

Alternating pulldowns

Equipment Substitution: pushups scapular retractions. Get in a pushup position and retract/protract your shoulders.

-Hang from a bar with hands outside shoulder width.
-Keeping your arms straight squeeze your shoulder blades (scapula) together pulling your body up very slightly.
-Release and lower yourself back to the hanging position.
-Repeat

Scapular pullups

Superset A

Equipment Substitution: Resistance band. You can also stand with your back against a wall and place your arms in the similar cactus position and raise your arms overhead with your back and arms keeping contact with the wall.

- Hold the end of the cable with your thumb facing up
- Pull the cable up with a slight bend at the elbow
- Engage your upper back and your shoulders as you raise

Serratus raises

Equipment Substitution: resistance band

- Hinge at the hips and lean forward slightly 
- Pull the tope towards your waist engaging your lats
- Reverse the motion to come back

Straight arm pull downs

Superset B

- Hinge at the hips and come down with a neutral spine
- Hold the band with both hands
- Pull the kb up keeping your elbows close to your body
- As you pull engage your back

Resistance kettle rows

Equipment Substitutions: if you have a bench, you can hook your feet on the bottom side of the bench, hips hang off the end. You can also do laying on the ground supermans, banded good mornings, or resistance band deadlifts.

6 reps each way. Add weight to one of the variations if you haven’t already!

Back Extensions + Row

Superset C

- Lay face down and extend your arms in front of you
- Bring your elbows toward your ribs 
- Raise your hands
- With your arms extended bring them down

Superman shoulder lifts

- Hold the small plates with your palms facing you
- Start to raise the weight doing mini circles
- Once you reach shoulder height bring the weight out
- Come down slowly

Delt mini circles

Corrective exercises

W10/D2 Upper Body

The yoga ball leg curls right have SLRD was madness!

Ashley

This is my third program and I love the heavy lifting!

Trista

Alexi

W1/D1 Get Stronger

Catherine

Talesha Swainston

W1/D2 Get Stronger

Monica

So good! Picked up the right weights for the reps and every exercise and set was super effective.

Nice workout again. My legs are killing me this week. Just what I need to change

W1/D3 Get Stronger

Thorough explanations, great workouts! Thanks Hannah!

Courtney

Woah the butterfly swimmers were tough. I tried but don’t think my position is right.

W1/D4 Get Stronger

That kicked my butt! Sweating like crazy and 100% got to VO2 max.

Jazmine

W1/D5 Optional HIIT to add in

Struggled to do the incline box weights and Superman with weight, I tried tho!

I’m recovering from Covid for the second time. This was a really great combo to get back into moving my body. Thank you for all of your attention to corrective measures and form.

Kirsten

W2/D1 Get Stronger

Keeps getting harder haha I’m showing up so that’s good!

Love love these full body workouts 💪🏽

Jillian

W2/D2 Get Stronger

Laura

My first box squats. It was so good. Not having to go all the way down and feeling comfortable knowing the bench was there to support me. I guess you can always go heavier than your full squats, right?

Sirma

So good! My entire body felt worked hard!!

Lindsey

W2/D3 Get Stronger

Having to modify a little my gym doesn’t have a box but I did it!👏🏻

Hard but fun to try new moves I hadn’t worked on before.

Maggie

Hannah Campbell

W2/D4 Get Stronger

Would be nice to incorporate some upper body in the hit sessions. Maybe some low weight high rep stuff

Jenn

Woooeeee!  🔥!  Haven’t done a HIIT in a good minute and this definitely left me with zero in the tank!  Feel like a beast. Thanks!!!

Hard but very diverse so super good and challenging!

W10/D2 Upper Body

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