Name: Playbook - Hannah Bower - W2/D2: Upper Body Foundational Fitness
Uploaded: 2024-01-18T19:28:17.865Z
Duration: 55 min
Description: W2/D2: Upper Body Foundational Fitness

Another great one …. Loving the variety in this program

Helena

Cynthia Contreras

No wonder I was not able to perform pull-ups before. I just realized that I was weak when I started this program. Worst part is I thought I was strong lol. 🙈

Sirma

Melissa

Alicia Compton

First day of my period and still got it done!! Took it slow and felt so damn good!

Tiari

Had to exclude some exercises…motherhood…but knocked out a lot and could feel an improvement from last week

Jessica

Kelsey

Not gonna lie this was intimidating to do at the gym in front of a lot of people

Tiffani

Well… my shoulders, arm and upper back feel like jello/ground beef already.  It was a juicy one and I hated the finisher but it sure is what my newborn shoulders needed

Vicky

Beatrice

Brittany

Absolutely incredible. I kept feeling like I couldn’t possibly do more, but it hits each notable differently that you can. Loved it!

Briana

Yesssss upper body and core!  This motivates me to ask for the next challenge to be getting up into a legit handstand!

Leigh-Ann

It’s just my body. A lot of the twists felt fairly uncomfortable and didn’t know what else to do

Kayla Irwin

Great workout after being on vacation for a few days. Much needed.

Dedra

Loved the finisher and practicing the pike holds, can't wait to see how that progresses!

Anessa

I’ve gotten behind but still determined to finish this six weeks!! We doin the damn thang 👏🏻💪🏼

Meghan

Had to modify a bit due to equipment availability but overall great way to start the day :) about a week behind at this point but trying not to let that stop me from showing up!

Roxanne

I should have known something was up when there was only ONE round of finisher. At first, I thought we were doing the pike hold ONCE. Come to find out, it’s every other exercise 🥹🫠. I swear I’m going to have the most healthy, strong shoulders when it’s all said and done 😂.

Cleo

Loved that finisher!! But do you really expect me to pick up my kids now! 🤪🔥

Allison

Had to cut it short but felt the burn.  I got behind but am making them up this weekend!

Kristen Barber

Whew! Pretty sure that worked off last night’s margaritas—SO glad I dragged my ass to the gym! 🤘🏼😜🤘🏼

Finally did this upper body cause I really wanted to do it at the gym and that wasnt possible earlier this week. Really challenged myself with weight and my arms were SHAKING during those pike holds in the finisher. So good 🔥🥵

Monica

Brooke

Did it take a frustratingly long 2 hours to get through only half the workout because of trying to workout with an almost 2 year old and 2 dogs? Yes. Am I still glad I did some exercise after being sick all week? Hell yes! Hoping to finish it up later but if not, something is definitely better than nothing

Cristine

I am behind as I have been in a bad flare up and dealing with some serious health issues. However this is just what I needed mentally, and physically! If you are in doubt, take the leap and do it! 😅

Kayla

Love the warm up routine. It really helps to engage my lats for the workout.

Sara Paterson

Loved this one! Feeling stronger! Where’d you get the band you’re using?

Sara

Maddie

That finisher just crushed my upper body! 💪🏻💪🏻

My back and shoulders feel it today and I’m sure will reap the rewards in the coming weeks! Once again feeling great upon completion! 🙌🏻💕

Kayla Stock

Could barely get a set in for pull ups - I love upper body days because I feel strong and powerful after!

Jackie

My shoulders are on 🔥 that last circuit looked easy until I did it lol

Bailey

Already felt much stronger on my eccentric pull-ups than last week!

Christine

Morgan

That was awesome!! Loved the paloff press and twist and weighted dead bugs🥰🥰

Kirsten

Loved this workout. Such a challenge🥵💪🏼

Julie

Nikki Ouk

Thanks!  Just what I needed today.   And perfect for someone with rotator repairs years who’s. Good to get back to stretching those shoulders!

Shannon

Sweaty much! So good can’t pick my water up

Bekah

Mela

Dying of 😓. Hardest part was the push up and pull up!! Just have to keep practicing

Delaney

Didn’t get to finish because of a sleepy baby.

Cortney

Carrie

Pull-Up Push-Up day!

Progressive overload for the week: moving from eccentric lower down to an eccentric pull-up.

Be sure to read the description for modifications as well as rep ranges for your specific equipment substitutions! Because they are different!

I know this is a challenging duo but I’m so proud of you all for tackling these upper body workouts with so much guts!

Use this warmup to prepare for push-ups and pull ups.

Reps are up to you, move through these movements as long or as short as feels good.

Recommended reps: as feels good 

Modifications: limit range of motion, use a band or support with feet on a bench/chair 
Substitutions: scapular pushups 
Form: -start hanging bar (with or without assistance) with your wrists facing away from you -Spine, head, and neck are all neutral and in alignment -Begin by retracting your shoulders, Retracting is when you engage your shoulder girdles/scapula to come together to meet in the middle of your back -This will lift your torso upward and is the starting motion of a pull-up -Pause at the top of the rep -Then you will protract your shoulders by thinking about spreading your shoulder blades as far apart as they can be from one another -This will lower your torso, and is the motion of lowering from a pull-up -Continue to retract and protract for set amount of reps

Scapular Pull-Up and Push-Up

Y Position (thumbs up)
T position (thumbs up)
Bent T position (wrist down)
Bent T position Rotator Cuff
M position (wrists up)

Modifications: lay on a bench and start with your arms lower and raise to parrallel

Form:
-start laying on the ground face down
-out stretch your arms out at a 45 degree angle (Y position) with your thumbs pointed towards the ceiling
-Keeping your body still, lift your arms off the ground as far as they will go. 
-perform for suggested reps or for however long feels good
-then you will move your arms out to a T position (out directly to the side).
-keep your thumbs pointed upward and lift off the ground as high as you can for recommended reps
-Then you will bend your elbows at a 90 degree angle and keep your wrists facing the ground
-lift as high as you can for suggested reps
-from there, lay your bent elbows down on the ground and instead of moving your arms off the ground, you will move just your wrists (this will target rotator cuff)
-Finally you will lay your arms down by your side at a 45 degree angle with your wrists facing the ceiling
-lift as high as you can

Varied Y Raises

Modifications: limit range of motion

Form:
Start kneeling with your hands placed on the ground 
-take one hand and pick it off the ground 
-from there you will reach it underneath your torso while you drop your shoulder as low to the ground as range of motion allows
- pause and feel the side body stretch 
-then you will unwind your arm and instead of placing on the ground you will reach it towards the ceiling 
-see if you can vertically stack your shoulders on top of each other to get a torso stretch

Thoracic Mobility

Modifications: bands, Bodyweight , limit weight 

Substitutions: lat pull down 

Form: 
-start seated with your ribs stacked over your pelvis and your weights in hand
-begin to engage your lats and scapula as you try and pull the weights towards your hips
-pause at the top of the rep
-lower and repeat

Lat Shrugs

Pull-Up/ Push-Up Warmup

Recommended reps for eccentric pull-up: 2-3
Recommended reps for eccentric inverted row: 4-6
Recommend reps for eccentric row: 6-8

Modifications: add bands for assistance, pull-up machine, can place one or both feet on a bench/safe rack in front for assistance, , spotted pull-up 
Substitutions: eccentric inverted row, eccentric dumbbell/barbell row 
Equipment substitutions: barbell/rack, coffee table/island for inverted row 
Form: -Start at the top of the pullup rep with your chin/chest at the top of the bar (with or without assistance) with your wrists facing away from you, this is the same set-up for an inverted row -Feel free to jump or use bands for the initial pull to the top. Remember to focus on retracting your shoulder blades as you pull -Spine, head, and neck are all neutral and in alignment, same with an inverted row -You will also be appropriately engaging your core to manage pressure (same with inverted row) -Lower controlled and slow, on a 3-5 second count, by protracting your shoulder (spreading them apart/away from each other) (same for inverted row) The focus is working eccentric strength, taking a as much time as you can on the lower down  -At the bottom of the rep, step up using assistance to get back to the top of the bar

Eccentric Pull-Up

Progressive overload: can you add a band/weight? Can you slow down the reps 
Recommended reps: 6-8
Recommended tempo: 5 seconds 

Modifications: place your knees down or your hands on an elevated surface, hands on the wall 
Form: Feel free to check out the push-up tutorial/progressions at the start of the highlight 
-start in a plank position  -Core is appropriately engaged to manage pressure, neutral spine (neither arched or sagging), hands underneath shoulders, hips square to the ground, toes firmly planted on the ground, quads engaged  -Begin to lower your chest to the ground as slowly as you can by bending your elbows at a 45 degree angle  -Lower until your  chest touches the ground or as far as range of motion allows  -press back to plank by extending your elbows while you appropriately engage your core, quads, and chest -Continue to keep your spine neutral as you press back to plank

Eccentric Push-Up

You will need a pair do weights for this superset.

Recommended reps:8-10
Recommended weight: medium
Recommended pause: 3-5 seconds

modification: remove pause
Equipment Substitution: kettlebell, band, cables 
Form: -in a standing position place your feet flat on the ground hip width distance apart -stand tall with your ribs stacked over your pelvis -hold your weights down by your side   -without moving your torso begin to lift your arms laterally out to the side keeping a slight bend in your elbow -do not lock out your elbow, keep a slight bend  -once your hands are parallel with your shoulders, pause this T position for 3 seconds maintaining parallel  -then lower the weights down so that they are resting on the front of your thighs  like you did in the starting position  -repeat

Pause Delt Raise

Recommended reps: 8-10
Recommended weight: medium 

Modifications: standard bicep curl

Form:
-start standing with your feet firmly planted on the ground, ribs over pelvis. It may help to place one foot slightly behind your for a staggered stance
- Keep shoulders, hips and knees inline
- you will Curl to your shoulders like a standard curl while at the same time you will be driving your your elbows backwards similar to a row 
- keep your dumbbells in close contact with the body at all times
- Lower the dumbbells the same way

Drag Curls

Delt Raise ss Drag Curls

You will need a set of dumbbells or kettlebells for this superset (bands work too) and an optional bench

Recommended Reps: 8-10
Reps are counted by pull overs (times the dumbbell goes over your head)
Recommended weight: medium to heavy

Modifications: perform on the ground and place one foot on the ground, limit range of motion, perform weighted deadbug or dumbbell pull over 

Substitutions; standard dumbbell pullover (remove the dead bug) 
 Equipment substations:  band, cable, kettlebell 

Form:
-start laying flat on the ground with your arms extended straight to the ceiling holding your weight (or band) and knees bent at a 90 degrees with your feet in the air -appropriately engage your core to manage pressure as you begin to lower the weight down towards your head  -as your arms are lowering the weight, you will extend on of your legs out and down towards the bench as far as range of motion allows
-keep a slight bend in your elbows and your knee
-extend only as far as range of motion and core control will allow
-engage your tva to draw your knee back to 90 degrees at the same time you pull your dumbbell overhead
-alternate which leg extends outward each rep

Deadbug Pull-Over

Recommended reps: 8-10
Recommended weight: light to medium

Equipment substitutions: band, cable, kettlebell 
Modifications: can perform one arm at a time 
Substitutions: lateral tricep extension, standard tricep extension, skull crusher 
Form: -Start laying down on a bench or the ground with a pair of weights held overhead -hold the weight directly overhead, keeping your wrist in alignment with your shoulder -From here, you will begin to bend your elbows at a 45 degree angle inward keeping your upper arms completely still -Bend your elbow so that the weight is coming inwards towards the center of your chest -Lower the weights as far as range of motion allows -Extend your elbows back to extension keeping your upper arms still, elbows stays in line with shoulder to isolate your tricep muscle

Diagonal Tricep Extension

Deadbug Pull-Over ss Diagonal Tricep Extension

You will need a band or cable machine for this superset.

Recommended reps: 8-10
Recommended weight: medium

Substitutions: Y raises, Shoulder Press, Rear delt pulls/fly 

Equipment substitutions: bands, cable, can use dumbbells for a y raise or read delt fly or pull 

Form:
-start seated in front of a cable machine or a band tied to a safe surface
-grip your band or cables with your wrists facing away from you
-If you are using cables, be sure they are crossed, if you are using band be sure one end is looped through a pole to create the cross
-bend your elbows at a 90 degree angle
-retract and engage your scapula keeping a tall chest
-from there left your arms up and out in a large Y motion
-pause at the top of the rep
-lower and repeat

Serratus Reach

Recommended reps: 8-10
Recommended weight: medium 

Equipment modifications: cables, bands, light dumbbells, can also do this standing 
Substitutions: wood choppers, standing marching, banded dead bugs 
Form: -start kneeling (or standing) with your shins firmly planted, chest tall, and ribs stacked over pelvis -tie a band torso level (or chest level if standing) to a steady surface  -Position yourself a few feet away from the band so that when your grab it, there is tension  -maintain the tension in the band and bring the band to the middle of your chest. You’ll feel the pull to lean to the side that's closest to the band, appropriately engage your core to maintain a square position. -keeping your torso still and core appropriately engaged, extend your hands directly out in front of you without leaning to one side -Pause at the top of the extension -from there, keeping your arms extended (with a slight bend to your elbows), you will twist your entire torso to the direction opposite of the band -Your entire torso and arms move as one, rather than just your arms moving to the side -Twist as far as range of motion will allow -Untwist back to center -bring your hands back to the center of your chest
-repeat

Paloff Press + Twist

Serratus Reaches ss Paloff Press + Twist

This is a fun circuit, you only go through once! Woot woot! 

The pyramid hold shows all the different levels you can hold this position! With the hardest option being a handstand for the former dancers and gymnastics in the room.

You will just need a surface and a band for this finisher

Recommended time: 30-45 second

Modifications: shown in video all the levels you can do this at: elevated pike position, knee pike position, floor pike position, forward  leaning bear plank

Substitutions: plank hold

Form:
-start with your feet placed on a bench, for mobility stake you can place your shins down flat
-hands are planted firmly on the ground with your hands underneath your shoulders
-glutes are high up in the air
-the more your hips are stacked over your shoulders, the more challenging it will feel
-the more you hips are shifted towards your shins/feet, the easier
-can place a foot up in the air to make it even more challenging
-maintain a stable position for the recommended amount of time

Pike Hold

Recommended time: 30-45 second

Equipment substations: dumbbells, cables

Modifications: bent over reverse fly

Form:
-Start standing with your ribs stacked over your pelvis and feet firmly planted in the ground
-hold your band folded in both hands
-lift your hands shoulder level out in front of you
-as you begin your pull, engage your scapula by retracting your shoulder blades together
-pull your wrists apart keeping a slight bend in your elbows
-pull until your arms are out at a T position 
-wrists stay level with your shoulders
-release the tension in the band by adduction your arms back together
-repeate

Rear Delt Pulls

Recommended time: 30-45 second

Equipment substations: dumbbells, cables

Form:
-attach a band to a stable surface that’s taller than yourself
-start standing with your chest tall, ribs stacked over pelvis, and feet firmly planted,
-grab the band with your wrists facing the ground 
-hinge over at the hips similar to a bent over row or deadlift 
-step back so that there is tension in the hand
-keeping your arms mostly straight with a slight bend, pull the band towards your hips
-release controlled

Banded Lat Pull Down

Recommended time: 30-45 second

Equipment substations: dumbbells, cables

Form:
-start standing with a band underneath your feet and the top part of the band held in your hands
-feet are hip width distance apart, chest tall and ribs stacked over pelvis
-hold the band at shoulder level
-press the band overhead keeping your arms wide in a Y position
-from this overhead position you will keep a slight bend in your elbows as you twist your torso as far as range of motion will allow
-you will untwist as you lower the band back down to shoulder level
-repeat on the other side

Banded Press To Twist

Recommended time: 30-45 second

Equipment substations: bodyweight 

Modifications:arm circles

Form:
-Start standing with your ribs stacked over your pelvis and feet firmly planted in the ground
-hold your band folded in both hands with as much or as little slack as you need
-lift your hands shoulder level out in front of you
-from here you will lift the band overhead and then circle the band behind you
-the wider you go the more easy this moment is, the more narrow you go, the more demand it will have on your mobility
-listen to your body

Shoulder Circles

Finisher: almost done! You got this!

W2/D2: Upper Body Foundational Fitness

Tylar

Dani

Excited to start! I have been wanting something like this for awhile but didn’t know how excited I really was intil it was offered!

Mandatory Viewing, Please Watch All Videos

Hi Hannah, how do I join your foundational challenge Facebook page ?

Holly

Sooo excited to learn more about why and how to do these movements! I think it's going to be a fun twist to mindset mondays and can't wait to learn more!

Courtney

Excited to learn pull-ups too! Didn’t know that was part of this. Tried to learn those on my own for 8wks and made barely any progress

Foundational Fitness Coming May 15th

Very helpful. I appreciate the explanation of increasing weight and why. 
Thank you.

Jenny

Great info!! I can’t wait to get started. Hopefully I don’t max out my weights otherwise I’ll be upgrading the home gym

What If I Don’t Have A Barbell/Pull-Up Bar

Brittanee

Anything will be overload for me! Been like a month since I’ve been in the gym due to injury so … lightweight! And not Ronnie Coleman lightweight 😂

Dani Pasano

Progressive Overload

Yes! This is helping so much and is exactly what I'm needing.

Nargis

Andrea

Squat Tutorials + Equipment Substitution

Jade

Great to really get the technique correct, I’ve always been worried about injuries with deadlifts and hence avoided with any weights

Kayhlia

I legit wanted to “like” that multiple times haha

Deadlift Tutorial + Equipment Substitution

Your lovely to really explain all these things everyone else Ive come across DOES NOT they automatically assume you know all these different things

Uff tough stuff, but great for the core engagement

Pull-Up Tutorials + Equipment Substitution

Amazing modifications when standard workouts just expect you to do the full push up 🙄🤯 thank you!!

Roslyn

That was sooo helpful with all the ideas & variations! Makes this seem so much more attainable!

Push-up Tutorial

Before: 
Squat, 84
Deadlift, 84
Pull-up/row, a couple at level 7 on bar rack
Pushup, eccentric from hight box at gym
After
Squat, 94
Deadlift, 144
Pull-up/row, 7 reps at level 11 on bar rack (4 levels lower!)
Pushup, 8 on the floor, not to the floor yet, bit didn't need my knee!

I cannot believe how much progress I've made! Tbc

I didn’t get to finish the program in the 6 weeks but wanted to do my buy out anyway! Definitely improvements! Next time I do this I’m hoping to be in a gym because I’d love to see how much progress I could make with the right weights and equipment!

Optional Buy-In

So amazing! Love how well you walk through every movement and the mobility exercises at the beginning. As a newbie, this is all so helpful 🫶

Keara

giraffe legs at an all time high right now 😅😅💪🏼

Brianna

Elise

W1/D1: Lower Body Foundational Fitness

I always underestimate slowing things down!

Brittney Howell

Carina

W1/D2: Upper Body Foundational Fitness

Had to skip a few exercises because my chest isn’t ready ! But felt good to lift heavier today

Made this a little more hitt like today with reducing weight and rest times! Loved it!

W1/D3 Full Body Foundational Fitness

Excited to get back to running! Loved this part last time!

Run before weights this session. Cooked! 🥵

Simone Fisher

This is always a mental battle on the way back up for me. BUT my paces increased 😈 my fav kind of progress!

Katie

W1/D4 Optional Cardio Foundational Fitness

First day back after a cruise, lots of food, and a terrible cold! Thankful for a guided program to get me back into routine

I’m finding a lot of weak points in myself. I LOVE THIS PROGRAM. Getting so strong!

Taylor

W2/D1: Lower Body Foundational Fitness

Still recovering after vacation and illness. Had to add extra rests in this one. Hopefully can redo when feeling back to normal

All I have to say is WOW…. If I don’t have a six pack tomorrow after that core finisher I’ll be shocked 😂😂😂

W2/D3 Full Body Foundational Fitness

Would love slightly further but great workout 😊 thanks 🙏

W2/D4 Optional Cardio Foundational Fitness

I have been lifting for a couple years and this is the first time I have ever heard of progressive overload as something other than increasing weight. This changed my entire perspective. Thank you guys for sharing this. I feel a lot better about my workouts now.

I really needed to hear these. Thank you.

That was me the other way wanting to go harder at the glute bridge and didn't go my way 🤣🤣🤣 ate the humble pie and went back to usual weights

Sumaiya

Progressive Overload: How to challenge yourself & get better

Still recovering from sickness. But besides that I still highly underestimated this workout.

Audrey

Dayna

W3/D1 Lower Body Foundational Fitness

Boy oh boy did this prove much harder than I expected …. Still struggling with my eccentric pull ups…. But I was able to do the first set on the bar without having to move down to the ground

Emily Pokrywka

W3/D2 Upper Body Foundational Fitness

Aaarrrgggghhh, those push presses, that finisher 🥵 I'm so dead.

W2/D2: Upper Body Foundational Fitness

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