Name: Playbook - Hannah Bower - W11/D2 Upper Body
Uploaded: 2023-12-12T00:44:20.003Z
Duration: 45 min
Description: W11/D2 Upper Body

Still the fav!
A. 10x10, 10x3. 10x12,5, 10x4. SS.
B. 10 girl. 8g.ss.

A. 8x10. 10x12,5. 10x15.
B. 10x30. 10x35,5. 12x40,5 with curved bar.

A. 10x15. 10x15slow. 10x17,5.
B. 10x50. 10x60. 11x60.

A. 15x17,5. 15x19. 10x22,5. 
B. 12x12,5. 9x15,5. 10x15,5.

15 allx2.

10.ss.
8x7,5. 6x7,5.

Leigh-Ann

Finishing up ally unfinished programs forgot how much I love the strength of this program!

Cynthia Contreras

First time my and actually started burning during deadbugs. Don't know what I did differently, but it felt good!

Rachel S.

Oh my gosh today felt so hard but also I felt so strong! I could really feel these movements activating the right muscles.

Ludim

Intense upper body day with a killer ab finisher!! 👏🏼

Kristen

That felt amazing! I slowly feel my delts slower getting strong and more strength in my rotator cuffs! It’s super small improvements, going from 1lbs-3lbs weights for the last corrective exercise was huge for me! Loving every bit of these workouts!

Janine Ducharme

Late night sesh, glad I got that in 🤓!

Alona

It was awesome!!! I felt good and my abs are on fire 🔥🤣

Caitlin

Ksenia

Love the upper body with abs combo!!! My favorite of all your workout seta.

Annie

Loved the little core circuit at the end. Great finisher!

Rachael S. Olinger

Ingrid

Cassie Wallace

Abs!!! 💀💀💀 I lasted way longer than I usually do though!

Lily

Upped weights and bands this time around and wow are my arms dead! Really needed this workout today to get my mind right for the week ahead. 🙌

Jenna

Superset A
Lateral delt raise into resistance raises
Pushups with arm extension

Superset B
90 iso with db bicep curl
Cable tricep extension

Superset C
Incline DB fly
Spider row

Superset d
Kneeling paloff press
Rated cable delt raise 

Core circuit 
Bicycles
Toe touches
But lifts
Half dead bug

Corrective exercise
Serratus wall slides
Weighted external and internal rotations

- 5 minutes of walking or jump rope 
- Alligator chops/tornado twists
- Squat/duck hold
- Lunge to stand
- Lunge sequence
- Rear delt pull to dislocations

- Keep your arms at shoulder height
- Slow controlled movements

Alligator chops/tornando twists

- Transfer your weight from side to side 
- Focus in warming up your legs

Squat/duck hold

- Keep your chest up
- Bring your back leg up pushing through your front leg

Lunge to stand

- Focus on the range of motion
- Keep your chest up

Lunge sequence

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

Rear delt pull dislocations

Warmup

- Hold the dumbbells with your palms facing your body
- Raise your arm with a slight bend at the elbows
- Keep your core tight and chest up

- 8 reps with db
- 8 reps with bands

Lateral delt raise into resistance raises

- Start in a high plank position 
- Flex at the elbows to come down
- Come down to the floor
- Lay on the floor and extend your arms

Pushups with arm extension

Superset A

- Hold one dumbbell at 90 degrees
- Curl the opposite dumbbell up 
- Keep your core tight and chest up
- Engage your bicep as you curl the dumbbell up

90 iso with db curl

Equipment Substitution: Resistance bands or bent over reverse grip tricep extensions

- Hold the bar with your palms facing up
- Keeping your elbows close to your body extend your arms
- As your extend your arms engage your triceps

Cable tricep extension (supinated grip)

Superset B

- Hold the dumbbells with your palms facing each other 
- Come down with your elbows slightly bent 
- Bring the dumbbells back together engaging your chest

Incline db fly

Equipment Substitution: Dumbbells or Kettlebells. You can also lean over in a standing position (split stance) to create the same angle. Make sure to engage your core if you do so.

- Place the bottom of your chest on the incline bench
- Hold the bar with your palms facing toward you
- Pull the bar towards you
- Squeeze your back as you pull

Spider row

Superset C

Equipment Substitution: Resistance band or get on your knees and perform with a dumbbell.

- Place one knee on the ground
- Hold the handle with two hands 
- Extend your arms engaging your core 
- Come back in a controlled motion

Kneeling paloff press

Equipment Substitution: Resistance band or dumbbells/kettlebells

- Sit on the ground with your back straight
- Raise your arms above you engaging your back
- Reverse the motion to return to the initial position

Seated cable delt raise

Superset D

- Keep your back on the ground
- Bring your elbow toward your knee
- Repeat on the opposite side
- Keep your core engaged

Bicycles

- Lay on the floor with your legs extended above you
- Reach and touch the point of your shoes with your hands
- Squeeze the top of your abs as you go up

Toe touches

- Lay on the ground with your legs extended above you
- Raise your hips of the floor
- Use you abs to come down in a controlled motion

Butt lifts

- Lay on the floor with your arms extended and your leg bent
- Keep your back on the ground
- Extend one leg and return to the initial position
- Repeat on the opposite side

Half dead bug

Core circuit

Serratus wall slides

- One set of internal one set of external
- Keep your elbow close to your body
- Rotate at the shoulder

Weighted external and internal rotations

Corrective exercises

W11/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

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!

Rochelle Rosenblatt

W2/D5 Optional HIIT to add in

Felt good! Made some substitutions for what worked at my gym but felt more doable compared to week 1!

Lindsey

W3/D1 Get Stronger

Is it me or sumo deadlifts are harder than conventionals? I mean how can people call them cheating? They are hard AF.

So good! Was able to the knee drives this week!

Jenny

W3/D2 Get Stronger

I think I do better with dumbbells but definitely seeing results

Alexandra

Loving seeing improvements from week 1! These workouts are helping me in my strength AND mobility!! Thank you Hannah!!

W3/D3 Get Stronger

My glutes are destroyed in the best way possible

Tiffany

Sooo good! I can definitely tell I’m starting to feel stronger!

Maddie

W3/D4 Get Stronger

I got my fiance to join me on the kettlebell run! 😍

Molly Grace

This whooped my butt! Had to do what I could but am looking forward to seeing some major improvement as I go through the program.

W3/D5 Optional HIIT to add in

Nicki

Simone Fisher

The Kettlebell/Run workout 😍 So quick but brutal!

Every time I do your workouts I‘m gessing: YOURS ARE THE BEST! Really like your natural appearance, it‘so motivating!! ☺️🙏🏼

Carina

Those extensions are still a killer 🫣!!

Loved this🙌🏻focused on form in every set

Ana Grace

W4/D1 Get stronger

Still struggling with dead lifts but did 40 pounds!

OMG I was sore from yesterday, but I upped my deadlift weight and I did one set of the Bulgarians jumps. I said nooo way 🤣 but then did it! Wow so tired and so sore. Thank you Hannah!

W4/D2 Get stronger

This is such an intense workout! Love it!

So good... I needed to just sweat and work all this anxiousness out.

Tori

W4/D3 Get stronger

Surprisingly .. my back feels like I just had a massage .. thanks for that!

Kara

Y’all. Not going to lie. I had to mentally prepare myself for this one. But, killed it. You got this 🙌

Ashton

Mackenzie

W4/D4 Get stronger

Christina

I love the kettlebell run! Just did that part to end my weight lift sesh 🥴💪

Beautiful end to this week! 💪🏾🦵🏾❤️

Élise

W4/D5 Optional HIIT to add in

Did this one at home. Used my porch stairs and 10# db for American swings. Tough as heck in the heat. But much needed sweat session 🙌

I have been struggling to workout consistently, friggin laziness, weather, blah blah.

I feel so much better 🙏🏽💪🏽🤎😊

Tried my best with the push ups still modifying but feeling great.

I got stronger in squats and hip thrusts. Can do them back to back without any problem. Will go heavier in both next time.

Angelique

W5/D1 Get Stronger

Def had me sweating I always try to do incline on the treadmill after too.

Haylie

W5/D2 Get Stronger

So good! Feeling more comfortable in the exercises and upping some weight!

Crunch time for wedding day- this one felt great!

Absolutely love this app!Well worth the money. I am a fitness instructor. I usually don't watch videos or use apps for my workouts. I have a wealth of workouts in my head. I wanted to switch things up. Have someone think for me during my workout every once in a while. I did the 7 day trial and was hooked! I use Hannah's app a couple times a week to add variety to my week of workouts. She has so much good stuff on this app it is definitely worth it!! I would highly recommend this app to anyone. It has many levels of difficulty to it.

Shalana Brinkman

W5/D3 Get Stronger

Loved it!! 😍 love when cardio is incorporated!

W5/D4 Get Stronger

Been consistent with doing stairMONSTER and starting at level 15 struggling on all 5 sets and just finished all.5 sets at level 16 - a struggle, but completed not holding onto the machine.

Chelsey

With the heat on and a sweat suit on, killed it in the living room. 🥵
*Side note: couldn't do the stair master, don't have the equipment and ran in place for the sprint. 🤷‍♀️ Just making it work!

Wow..  killer, but amazing on a day where I didn’t get to the gym!

W5/D5 Optional HIIT to add in

Intense! Box step up has always been difficult for me but did what I could and Superman added weight.

50lb lunges, 25lb skull crushers, 12lb flys?!?! Upping weight allll over the place 🔥 🔥 🔥

Paula Kane

5 am workout before work while the kiddos are asleep. I’ll say it again and again - THANK YOU for making this so realistic and doable for busy moms like me!

W6/D1 Get stronger

Split jumps were tough, but modified a little !

Amylynn.allforhim@gmail.com

W6/D2 Get stronger

That was a killer and I loved it! The sumo/hip circles/palof circuit almost killed me. Literally. Still in love though.

A. 12x20. 12x20. 12x25

A. 8x51. 8x61. 7x111 

A. 15x35. 15x37,5.  13x42,5
B. 10x17,5. 11x22,5. 10x27,5
C. 15x12,5. 12x22,5. 15x17,5

A. 13x41. 13x41. 8x51
B. 8x20. 8x27,5. 7x35

A. 10x15. 12x20. 10x25.
B. 10x15. 9x20. 8x22.

Core

Was finally able to move up to 20lbs for my bicep curls!! I've been stuck with the 15s for forever. Core finisher was definitely a finisher 🥴

W6/D3 Get stronger

I did not want to workout today… this workout changed my mindset for the day. It was good. But man I’m tired. 😂

Nick

Love this program if definitely is when I feel the cardio to it as well as getting more mobility

Umm those rolling jump things are still the worst haha but this was 🔥 for Christmas Eve 💋

W11/D2 Upper Body

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