Name: Playbook - Hannah Bower - W3 / D3 Upper body ( bands )
Uploaded: 2023-12-12T00:44:19.860Z
Duration: 45 min
Description: W3 / D3 Upper body ( bands )

Such a great short workout! The skull crusher/grasshopper push-ups were brutal together. 😅🤣

Emily Storm

Quick upper body, hitting all my weak spots

Leigh-Ann

Never underestimate a band workout 😪 my back is burning!

Katie

More modifications and verbal/written cueing

Caitlin

My arms are wrecked😅 wasn’t able to use bands so I substituted with weights.

Marianne

❤️ one of my favorites so far. The banded raise to press in ss2 was secretly deceiving. Had to modify the table rows because I couldn’t get good grip on my tables. Laid down and put band on my feet and pulled down that way.

Brittany

Lots of fun! Took this one to the gym and it was my second workout for the day! Gotta love that energy when it hits 🥰

Rosie

My back and tris are going to be killing me tomorrow😂 in the best way possible!🔥

Autumn

Meaghan

Great ! My arms were on fire this workout 🔥💪🏾

Tori

Wow - sore from yesterday’s legs and now I’m for sure going to be sore from this!

Michelle

Holy moly I am sore! I thought about buying this for a while but put it off. I am happy I finally got it!!

Hope

Mina

I won’t be able to lift my arms tomorrow. Good luck kids, moms taking a sore day 😂

Dani

Samantha

Wasn’t feeling the best, did this and man oh maaaaan 🥳🥳🥳 I am proud that I got some movement in today, thanks Hannah for creating fun workouts🥰

Heba

So good! Had to take a little over a month off between an injury and everyone in the house being sick. Felt so good to be back at it. Hurts so good, grabbing my Twenty2, and looking forward to tomorrow!!

Hannah

Rhea

I’m just weak & struggled with iso holds 🙄😂

I can only see the video and instructions for the first exercise in each circuit. It was the same in the previous workout.
Its frustrating because i have to look at other resources to know how to do the excercise.

Marina

Sherise

One of those long days at work where I had absolutely zero motivation but did it anyways

Amanda Cotter

Skye Beasley

I had to modify some since I don’t have a loop band but overall 💀💀

Ashley

Used the loop bands today for this workout and it was awesome!

Jenna

Sabrina

Wish I knew DBs were needed (or alternative) since I’m away didn’t have access but otherwise great!

Lauren

The only reason I didn't give it five stars is because I keep trying to order your bands and they are still sold out. My bungee cords just don't always do the trick

Jen B

Janet West

Adriana

Jenn

Loved this workout! Added my own hitt stuff in between and made for a killer workout!

Faith Billings

Wow! My arms are going to fall off after that one ⭐⭐⭐⭐⭐

Jamie Lee

- Lean forward slightly and hold the band with your palms facing down
- Pull the band towards your hips
- As you pull squeeze your back
- Come back in a controlled motion

Straight arm pull-downs

- Hold the band with both hands
- Keeping a slight bend in your elbow retract shoulder blades before pulling the band 
- Come back in a controlled motion

Wide arm rear delt pulls

Superset 1

- Step on the band keeping a shoulder-width stance
- Hols the dumbbell with you hands
- Raise the band until you have your arms extended overhead of you
- Bring the band down to the front of your shoulders 
- Press the band up

Banded delt raise time shoulder press

- Start with your feet shoulder-width apart holding dumbbells by your sides
- Raise one dumbbell up until you reach shoulder height
- Repeat on the opposite side
- Raise both dumbbells at the same time

Lateral DB felt raise- single + together

Superset 2

- Lay on the floor holding the dumbbell with your arms extended
- Bend at the elbows bringing the dumbbell to your forehead
- Make sure you keep your elbows don't flare out
- As you come up engage your triceps

Skull crushers

- Start in a push-up position 
- Bend your elbows keeping your elbows close to your body as you come down
- Push through your hands extending your arms to come up
- Keep your triceps engaged

Grasshopper pushups

Superset 3

Modify table row: hold heavy dumbbells in row position

- Start in a pushup position
- Bend your arms and come down a couple of inches 
- Hold keeping your body tight

ISO push up hold

- Lay underneath a table
- Hold the edge of the table
- Keeping your legs slightly bent with your feet on the floor, pull your body up
- Squeeze your back at the top

Table rows

Superset 4

W3 / D3 Upper body ( bands )

Yay! This was a perfect workout to get back to it while the kids play outside and we all enjoy the sunshine ☀️ thanks Hannah!

Enjoyed my first workout on your program, it got me sweating haven’t done burpees is ages! Thank you so much looking forward to the rest of your workouts 😊

Maks

Love this one so much. Love that your little boy is with you. I just completed it with my three kids, it wasn’t perfect but I did it and it felt amazing. Thank you Hannah for sharing your hard work! This is so helpful and you totally motivate me!

Kerry

W1/D1 Full Body (band + hand weights)

These past two weeks cannot seem to catch a break. Nephews shared hand foot and mouth so now no gym for me. So grateful for the variety that is offered.

Morgan

Great for a rest day and still feel the burn! 🔥

Alexandra

W/D2 Leg & Glute with resistance bands

Delaney

I think that was one of my favorites workouts I have done on the app so far. I have a love/hate relationship with upper body but that made me feel empowered! 💪🏻

Not my Favorit i dont have the Equipment.

Mary

W1/D3 Upper body ( bands )

Perfect when you’re tired and don’t have the motivation or energy for any cardio. Especially when you’re still recovering from the last workout!

Neacolette

Looking at the line up I was like this won’t be too bad… WRONG 🥵🥵🥵 
Loving the challenge. Feeling so strong!

Emily

Abigail

W1/D4 Low impact- glute focused

Whew this was a good recovery workout! Took me double the time because my toddler was very persistent in getting my attention and adding some weight 🤣🤣

Lindsey

That was more than I thought I could do.. I'll be back for more

Kara

A little too advanced at my current stage. Doesn’t mean it won’t be a 5⭐️ later down the road though. Gives me something to work toward!

Nikyla

W1/D5 Recovery + Abs/core & hip stability

This ended up being a day after Christmas workout for me and was perfect! I was feeling lazy and unmotivated and this was just the right length to make me get some movement in

Adrian Moritz

Rocking with the workouts everyday this week again so a great one for helping loosen up my very sore muscles from our last leg day!

Bekah

I didn’t want to workout this morning, but knew I needed to so I could feel good today. Only 10 minutes but got my heat rate up and my legs are burning. Thank you!

Laura

W2/D1 10 Min - Full body workout with me

Didn’t even get to all the rounds and I am full on sweating 😅 Such a great one!

Whooo! That was mentally tough with 5 rounds. And physically obviously.

Don't let the simplicity fool you! This was a good one.

Mariah

W2/D2 Lower body (bodyweight)

Kiki

Brittney Howell

That final superset was death! Lifting my phone is hard 😂🔥

W2/D3 Upper body (dumbbells)

Woke up not in the best mood today and knew I needed a workout. This was perfect! That last exercise I loved! Really felt the burn through the whole workout.

Great work outs! I love that I am working on core balance and flexibility with pretty much everything! Loving this app so far!!

W3 / D3 Upper body ( bands )

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