Name: Playbook - Hannah Bower - W11/D3 Bridge: Upper Body
Uploaded: 2026-06-14T19:47:01.558Z
Duration: 35 min
Description: W11/D3 Bridge: Upper Body

Courtney

Kiki

Amanda

Beatrice

Kirsten

Maria

The bicep tricep combo got me. Noodle arms for sure!!

Tamara

Made it through. It was a great arm workout for a day I was really dragging and trying to get a million and one things done. 👏🏻❤️🔥

Brittney

A quick 🔥 Those kneeling windmills 😬😣

Maggie

Caroline

Good one! I did not want to workout today! Perfect one for today 💀☺️

Amie

Emilia

This was my first workout on the app.. just a little confusing on how to swipe through supersets. I figured it out, just wish it would automatically go to the next exercise.

Jessica

☺️☺️ felt great! Hope everyone is having an even better day after finishing that workout!

Shelby

Took a break from the Get Stronger Dumbbell program and I'm glad I picked this! Short and sweet but very real! 💪💪🤷‍♀️

Cynthia

Great plan. My head wasn’t in it today. Went 30min and called it. Everything was hard and I was super distracted and couldn’t get out of my head.

Paula Kane

Great workout to kick off the weekend! I always struggle with the kneeling overhead twists, however. Any tips?

Roxanne

Arms are gonna need to recover for a while from this!  Also, FYI, some of the trackers only work for the first set, you can't adjust for the second.  Great workout!

Rebecca

Sarah

REMINDER: Bridge program is not permanent so if you like a workout, be sure to download it!

You will need medium to heavy dumbbells for this workout.

Recommended reps for sets 1-4: 4-6 reps
Recommended weight for sets 1-4: heavy
Recommended reps for final set: 12-15
Recommended weight for final set: medium

don't have heavy weights? add tempo (slow) pause at the top and bottom, increase reps, perform 1-1-2 shoulder press

Modifications: can do these seated

Form:
-in an upright seated or standing position, appropriately engage your core to manage pressure when weights are overhead and plant your feet firmly on the ground 
-retract and engage your scapula AS you use your shoulder muscles press one of the weights overhead 
-do not lock out your elbow, keep a slight bend 
-lower the weight back to your shoulder 
-perform the press on your other arm.
-lower
-then press both arms at the same time
-keep torso still for any and all overhead movements

Shoulder Press + Drop Set

You will need a medium to heavy pair of weights for this superset

1 rep= 1 wide row (reverse grip) 1 narrow row (hammer grip)
Recommended reps: 5-8
Recommended weight: medium to heavy 

Equipment Substitution: kettlebell, band 

Modifications: can perform one arm at a time, can place knee or hand in a bench, can place chest on a incline bench 

Form:
- Start in a standing position, feet firmly planted on the ground, core engaged, chest tall, and shoulders retracted
- Hinge forward at the hips by shifting your glutes back until your chest is at a 45 degree angle 
- with your weights in hand, wrists facing the back wall, pull your elbows at a wide angle to the ceiling 
- Brace core and maintain shoulder retracted 
- Squeeze your shoulder blades together before and as you pull 
-lift the weights to chest level and then lower maintain core control
-then turn your wrists to face each other; and bring your elbows in to your sides, pull the weights narrow to your side 
-lower 
-repeat

Alternating Grip Bent Over Row

Recommended reps: 5-10
Recommended tempo: 3-5 seconds

Modifications: can go on knees, hands on bench, or remove tempo 

Substitutions: standard tempo push-up 

Form: need additional push-up help? See tutorial highlights 
-start in a plank position with your core engaged, hips square, hands underneath shoulders 
-bend your elbows at a 45 degree angle and lower your chest to the ground on a 3-5 second count 
-once your chest hits the ground, continue to engage your glutes and core to press back to plank

Tempo Push-up

Alternating Grip Row ss Pushup

You will need a light to medium pair of weights and a safe ledge for this superset.

1 Rep= 5 Right, 5 Left, 5 together
Recommended Reps: 2-3
Recommended weight: light 

Modifications: perform just bicep curls or hammer curls

Form:
-start in a standing position, chest tall, feet hip width distance apart 
-hold your weights so that your wrists  face the ceiling 
-keep your elbows close to your sides and your torso completely still 
-curl your weights to halfway
-keep one arm in an bicep iso hold while the other arm performs 5 full range of motion bicep curls
-once the reps are complete, switch sides and iso hold on the other side
-after each side performed 5 curls, you will curl both arms together for 5 reps

5-5-5 Bicep Curl

1 Rep= 5 Right, 5 Left, 5 together
Recommend reps= 2-3
Recommended weight: light 

Modifications: perform standard tricep extension

Form:
-start in a standing position or seated position with your chest tall and ribs stacked over pelvis
-keeping your torso still press your weights overhead
-be sure to keep a slight bend in your elbows
-keep one arm extended overhead while you perform 5 tricep extensions on one side
-repeat on the other side with your arm overhead
-after both sides have performed their reps perform 5 reps together

5-5-5 Tricep Extensions

5-5-5 Bicep Curl ss 5-5-5 Tricep Extension

You will need a plate or pair of dumbbells for this finisher.

You will go immediately from one movement to the next, minimize rest as much as you can

Recommended reps: 10,8,6,4,2
Recommended weight: medium to light  
Recommended tempo: fast 

Modifications: slow it down, can use bands or cables. This is an explosive exercise working power! It’s quick yet still controlled.

Substitutions: wall balls, med ball slams 

Form:
-start in a standing position, either feet staggered or hip width
-chest tall, but you can have a slight lean forward
-hold a pair of weights or a plate to your chest 
-keeping your torso still you will push the weights away from you at a fast, but controlled tempo
-do NOT extend your elbows all the way, keep a minor bend in them
-once the weight is extended pull it back to your chest 
-keep your weights high

Forward Plate Push

Reps are per side
Perform all reps on one side first 
Recommended reps: 10, 8, 6, 4, 2
Recommended weight: light to medium 

Modifications: Bodyweight or with a band, remove the twist 

Substitutions: Turkish get-up or overhead static hold 

Form:
- Start in a kneeling position with your shins flat on the ground 
- chest is tall, core engaged, shoulders retracted, chin neutral 
-press overhead a light weight, keep your wrist in alignment with your shoulder 
-keeping your shoulder retracted and engaged 
-lower your chest down to the ground as you slightly twist your torso 
-keep your weight pointed still towards the ceiling as you try and touch your opposite arm forearm to the ground
-keep your chin and eyes looking at the weight the whole time 
-using your obliques, and core, begin to raise your chest 
-keep the weight still the entire time

Kneeling Windmill

Finisher

W11/D3 Bridge: Upper Body

Summer Sizzle| Week 3 Day 5| Pelvic Floor  + Cardio

Summer Sizzle| Week 3 Day 4| Functional Strength + Core

Summer Sizzle| Week 3 Day 3| Power & Athleticism

Summer Sizzle| Week 3 Day 2| Functional Strength & Core

Summer Sizzle| Week 3 Day 1| Power + Athleticism

Summer Sizzle| Week 2 Day 5| 40 Min Mobility: Follow Along

This is a challenging workout for gym users and doesn’t relocate a realistic gym set up. I had to skip the treadmill intervals because the treadmill location is not near a location where I could complete the other exercises.

Dead and dying but happy about it 🥵 The sweat is pouring down my face

Rachel T

Erin

Summer Sizzle| Week 2 Day 4| Full Body Conditioning Flow

I love the combination of strength training with core!!!

Hannah

jessica

Taylor

Summer Sizzle| Week 2 Day 3| Functional Strength + Core

Veronica

I had to take a 2 day break after the week 2 day 1 workout because I was sooo sore! This was so challenging today.. those jump squats at the end wowwww

Alexandra

Summer sizzle| Week 2 Day 2l Metabolic Conditioning

Eugenia

Laura

Summer Sizzle| Week 2 Day 1: Power + Athleticism

Did this over the lifting since I’m having muscle fatigue

Summer Sizzle| Week 1 Day 5: Core + Recovery

Felt easy but I’m very sweaty so I know I pushed it! Quite pleasing to have it feel easy but still get some good work done

Morgan

I thought this was gonna be easy peasy but boy I was wrong!  Talk about a sweaty mess! 🥵 ♥️

This was sooo fun and wow dripping sweat yet again!

Summer Sizzle: Week 1 Day 4| Full Body Conditioning/Flow

Killer! Even got a dude fist bump in the middle!

Kelsey

Summer Sizzle| Week 1 Day 3| Functional Strength & Core

Loved this workout! Can’t wait to increase weight on those db thrusters 😈

My favorite!!! I loooove a HIIT workout and this checked all the boxes 🤩

Sweaty mess. I told myself “maybe 8 rounds”, but once I got there I knew I could push through. I modified the box jumps and push-ups on the 5h round so I think that helped give me a bit more stamina. But boy, by those last 2 rounds I was getting gassed. Surprised myself by getting Tabata done pretty easily too. Gonna be sore tomorrow!

Summer sizzle| Week 1 Day 2l Metabolic Conditioning

Took a week off for deload and the first actual week of summer and this was such a good welcome back! Looking forward to this program

A week behind and loved this one!! Great way to start the week!💪

Rose

Ended the week with this workout and it was the perfect start to the weekend 🙌🏼

NEW! Summer Sizzle| Week 1 Day 1| Power Athleticm

Glad to get this one done on the earlier side today!! Can’t believe I finished this program even with all the set backs! Can’t wait to start Enough tomorrow!!

Kathryn

RECLAIM| Phase 3| Week 4 Day 5| Upperbody DELOAD

Feeling good! Can’t wait to start Enough!!

RECLAIM Phase3| Week 4 Day 4| Lower Body| Deload

Reclaim Phase 3| Week  4 Day 3| Sprints + Core

So glad this deload week is lining up with my period 😊 makes it easier to convince myself to do a workout when I don’t it won’t be too hard.

Love those Z sits both challenging and provide lots of feedback

RECLAIM Phase 3| Week 4 Day 2| Upper Body DELOAD

A great deload day! Very sweaty, but felt good!

Hit a PR on the single leg press! Not too bad for a deload day!

Reclaim Phase 3| Week 4 Day 1| Lowerbody DELOAD

Felt stronger than I thought I would today! Was on vacay so didn’t do any of these workouts, but still did 2 rucks and 2 walks while away. Feels good to get back in to it!

Dedra

RECLAIM| Phase 3| Week 3 Day 5| Upperbody Athletic + Power

Felt good to crush this workout before vacay! This week lined up perfectly with my cycle so feeling extra strong 💪🏼💪🏼

Did nooooot want to move today but turned my brain off and got after it. Feeling better than when I started for sure

Pleasantly surprised with my increase and weight and performance all around 🤩

RECLAIM Phase3| Week 3 Day 4| Lower Body Athleticism + Power

I did the warm up, 8k + 9 min sprints and the core exercises. I'm exhausted and happy for it!. 🤜🏻🤛🏻

Completed last night but forgot to finish in app. 12mph is VERY fast for my little legs to go but I DID do it 🏃🏻‍♀️💨

lol she said, “sorry if these rolling V-ups give you ptsd” 😂

Reclaim Phase 3| Week 3 Day 3| Sprints + Core

Upper body is never my fave but I love this workout!

Deja

RECLAIM Phase 3| Week 3 Day 2| Upper Body Strength + Power

Upped my weights in most of the exercises and still felt like I could’ve gone heavier! Feeling goooooddd today!!

🔥 🔥🔥🔥🔥🔥
Opted for Spanish squats. My quads are on fire!!

Michelle 

Sweaty 😓 great one for the middle of the week

Reclaim Phase 3| Week 3 Day 1| Lowerbody Strength + Power

I am getting better at it and upping the weight in some including landmine ones.

Dominique

The around the world lateral shuffle I find fun to do 😁

RECLAIM| Phase 3| Week 2 Day 5| Upperbody Athletic + Power

I enjoyed it. Intense and simple at the same time.

Didn’t increase weight as much as I feel like I could’ve because my knee was bothering me today but still felt good to get this one done!

RECLAIM Phase3| Week 2 Day 4| Lower Body Athleticism + Power

Couldn’t push myself as hard until the last 20 seconds since I had my 3yr old riding his strider and he wasn’t going that fast 🤣 but did what I could!! I loved it still!

Kayla 

I enjoyed core and cardio. Enjoyed most of it.

Julia

Reclaim Phase 3| Week 2 Day 3| Sprints + Core

I am enjoying it and learning about getting more comfortable and confident in the movements while being stacked.

My push presses are feeling so much better 💪🏽🔥

RECLAIM Phase 3| Week 2 Day 2| Upper Body Strength + Power

I just got done with reclaim you march challenge and was wanting more workouts from Hannah! It was great!! I loved it. Although I have bands at home, my gym doesn’t have the bands like in her videos so I’ll have to bring mine from home next time! I did everything without bands at a slower tempo and I just love love loved it!! Soo good!! 10/10 recommend!

It’s been really hard mentally to stay consistent recently. I’m so glad I convinced myself to just do it today! Felt so good!

I definitely feel it in the glutes and certain areas. I took my time in the exercise. I enjoyed it until the end.

Reclaim Phase 3| Week 2 Day 1| Lowerbody Strength + Power

I enjoyed learning new things and took my time on this one.

Whew! Always a little rough doing new exercises, the workout doesn’t feel as smooth but I’m excited to keep going and improving on everything! Felt good to move today, listened to my body and had an unplanned rest day yesterday.

Reclaim Phase 3| Week 1 Day 1| Lowerbody Strength + Power

Loving the little changes in phase 3! Felt really good today!

I enjoyed the upper body and things changed up. I also enjoy the stretches and cool down.

One of the best upper body workouts! 🤜🏻🤛🏻

RECLAIM| Phase 3| Week 1 Day 5| Upperbody Athletic + Power

Did not want to workout today but so glad I did!!

I enjoy lower body and I find it helpful.

RECLAIM Phase3| Week 1 Day 4| Lower Body Athleticism + Power

What a great workout, I also did the running twice! Inspired 🫶🏻

Wow that was good! Did 2 rounds of the treadmill work 👌🏻

Okay those rolling v ups did piss me off at first but once I got in motion no one could tell me shhhhh 🤪🤘🏻
I did struggle to roll from Superman back to my right side without a little finger push but I’ll work on it

Reclaim Phase 3| Week 1 Day 3| Sprints + Core

Felt good to get this done today! Definitely didn’t get as many workouts in this week as I had hoped, but next week is a new week!

I'm seeing some muscles 😱😍 I'm feeling so strong girls!!!

So loved every second of that. Feel so powerful!!!

RECLAIM Phase 3| Week 1 Day 2| Upper Body Strength + Power

We just did a little bit of errry thang today. Finally got connected with me PF which was really cool and strange at the same time.

Optional| HIIT & Mobility/Recovery

Some are challenging but I really enjoyed it.

Much needed core workout after week I had

Ooohh weee.  First time doing this and it has some really sneaky tough moves!  May be a new fave workout.

Reclaim| Bonus Advanced Deep Core (optional)

Reclaim phase 2| Week 4 Day 3| Deep Core + Cardio

My kids were screaming the entire workout but I still feel better getting it done! Here’s to a quick and easy bedtime😅

Kept it about the same as last week as I found I had a bit more in the tank than I thought I did coming into my workout today so I increased sets and reps where I felt it and got a god sweat in!

Thank goodness it’s de load on spring break! Working out with 4 under 6 isn’t not easy 😅

Zarah

Reclaim phase 2| Week 4 Day 1| Lower Body Strength| Deload

Hey I finally tried the deficit with the box, instead of grabbing my leg and hey it felt so good. I was able to do it with great balance and form. 🤜🏻🤛🏻

Got it done and feeling great! This might be my favorite routine of this phase

Lowered the weights and heights but it all still felt good!

RECLAIM Phase2| Week 4 Day 4| Lower Body Athleticism| Deload

RECLAIM| Phase 2| Week 4 Day 5| Athletic Upperbody| deload

Might be lower weights and less reps, but she still will make ya sweat!

Decreased sets but kept weights and reps about the same and am already shaky 🤪

RECLAIM Phase 2| Week 4 Day 2| Upper Body Strength| Deload

These kinds of workouts make me feel like a professional athlete 🤜🏻🤛🏻 I love it.

RECLAIM| Phase 2| Week 3 Day 5| Athletic Upperbody

I enjoyed it and it makes sense to take it slow instead is rushing to maintain posture. I find it to be helpful is what I need.

Did not have time for the cool down today! But holy moly I’m dead 💀💀💀 woke up early and did a ruck with the hubby too. Great lower body day today!

That post period strength man 😂💪🏻😅

RECLAIM Phase2| Week 3 Day 4| Lower Body Athleticism

Completed yesterday but forgot to finish in app. Good day to switch things up because my body was hurting

This was a nicely timed workout as I needed to give my body a break from lifting.

Reclaim phase 2| Week 3 Day 3| Deep Core + Cardio

Added weight to my OH presses! Was a struggle at the end but felt good! My arms are dead 🩵

Lauren

Overhead press has always been so hard for me to progress but I’m finally noticing improvements here!

RECLAIM Phase 2| Week 3 Day 2| Upper Body Strength

Whew! That was a good one! Was able to increase my weight a little in the DL and hip thrusts! 💪🏼

BECKY

Today was hard! I felt like everything was just a little bit off today but that’s okay. I still got it done and am proud I didn’t quit

Reclaim phase 2| Week 3 Day 1| Lower Body Strength

Loving the landmine rotational clean and press!! Feels so good to do.

Loved this upper body. Love the athletic days 🔥 💪🏽 Starting to do more cardio again. Feels great 😌

W11/D3 Bridge: Upper Body

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