Name: Playbook - Hannah Bower - W12/D2 Upper Body
Uploaded: 2023-12-12T00:44:20.103Z
Duration: 45 min
Description: W12/D2 Upper Body

So humbling as these areas are my weakest! Love this tho!
A. 4 overhand,6 eccentric @70#. 
3 underhand, 7 eccentric @70#.
1 palm inward, 9e@70#. <-- Hardest 

A. 10x5. SS. SS.

A. 10x55. 3x70,7x55. Feels so much harder this week. SS. Watch form...figure out how not to engaga forearms so much
B. 10x55. SS. SS.

A. 12x7,5. 12x9. 12x10,5. Good form! 
B. 10x22,5. 12x22,5. 12x24.

A. 12x35. SS. SS.
B. 12x10ea, 10,0.  SS. SS. Tough today!

A. 10x2,5. Tough
B. 10x2,5.

Leigh-Ann

Lauren

Great workout tonight! I felt my rear delts stronger thing evening with a heavier weight in the rear flys which is exciting!

Janine Ducharme

Love your upper body workouts!! Another great one can’t believe it’s my last upper body of get stronger, time flies when you’re having fun 😜

Andree

Alona

Increased weight and reps! 😄 felt like such a good challenge today. 💪

Sarah

Such a great day 2 week 12!!! I can't believe it's almost over! 💪💛

Caitlin

Movement is medicine indeed! Feeling great, got it done by 9am and it was the best decision ever! Feels great to be in control of my day ♥️♥️

Heba

First lifting workout my husband has been with me in a long time and he loved it. I think I made him a Hannah Bower fan!

Tessa

Excellent! Thank you for the awesome workout

Jessica Mccauley 

Briana

I love (hate😂) this workout. I finished the get stronger program but keep coming back to this one every couple of weeks!

Joanne

Hi! I’m about to finish your 12 week strength program which I have loved and have noticed a huge improvement in strength and mobility. What is your suggestion for next steps after I finish?

Erin

Wow! I think I’ll be feelin’ this tomorrow. It felt good to work arms and back today though. Even after a little break I was surprised how much stronger I was from the first time I struggled through this workout haha. 💪

Jenna

Chelcie

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

5 minutes total. The first 3 minutes are at a comfortable speed and the second 2 minutes you have as many 30 second sprints as you can do.

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. .

- can choose any hand grip variation you want! 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 band

- 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.

8 of each variation. Add weight to both variations this week if you can!

Back Extensions

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

W12/D2 Upper Body

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

Trista

Alexi

Need more strength for the pull ups haha. I tried tho

Monica

W1/D1 Get Stronger

Catherine

Talesha Swainston

W1/D2 Get Stronger

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!

W12/D2 Upper Body

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