Name: Playbook - Hannah Bower - W3/D2 Upper Body Foundational Fitness
Uploaded: 2024-01-18T19:28:17.889Z
Duration: 55 min
Description: W3/D2 Upper 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

Jade

Sirma

Cynthia Contreras

Katie

Loved this upper body workout!! Feeling strong 💪🏼 also love that you have the modification video in there as well 👏🏼👏🏼 makes it so much easier to make quick adjustments if needed. Loving this app and your program soo much 💕

Wheeeeeww!! Feeling so pumped! But I also know I’m gonna be sore tomorrow. It was worth it!!!

Tiari

Awesome arm and back burn! Finished it off with a ten min run and feeling proud!

Anessa

Got all arrogant at the beginning & by the end I was humbled 😅😅

Jessica

Courtney

Sarah

That bicep finisher was killer! 💀💀💀

Beatrice

Hack, that took forever ha. Yeah, so defo revealed the weak shoulders, i will have to practice this one lots! Last round hold with 25#, dumbbells 10#.

Leigh-Ann

This was a well balanced upper body workout! Challenging and super fun. It’s fun to feel my push-up progression!!

Briana

Loved this workout!!! Usually I have to modify or make some changes but was able to complete this whole workout as written. Great start to the day!

Roxanne

Great upper body workout. My arms were toast from that bicep finisher. Completed 3 rounds. 🥵🔥

Dedra

Ugh forgot to click done the other day but my biceps have been sore for several days after this!

Ashley

Carrie

My biceps are toast after that finisher 🫠

Mela

Great work out. Loved the Inclusion of functional trainer!

Carol1

Every workout gets better and better!! Loving this course!

Brooke

Maddie

The finisher was the best kind of torture. I completed 4 rounds, working my way up to 50lbs 🥵.

Cleo

The mobility work is my favorite but love the well rounded workouts!

Taylor

Only had a short time this morning but knew I had to fit some movement in before dropping baby off at daycare and going to work. I’m going to have to become an evening workout person so I can get more of a workout than the short amount of time I have in the mornings and that’s going to be quite a feat for me but it will be worth it in the end.

Cristine

Margaret 

Dang it! I wanted to do the finisher but didn’t have time 😫😫

Nikki Ouk

Vanessa

Bicep finisher got me good...x2
Those delts and Ys were killer! 🔥🔥🔥🔥🔥

Sumaiya

Erica

Push ups are really frustrating, it's the one area I feel I'm not improving. Very discouraging for them to continue to be hard. Everywhere else I have upped my weights and feel stronger. My biceps are done after that finisher.

Did not want to workout today. Everything felt extra heavy and extra hard haha. But got it done.

Caitlin

Still working on my push up and pull up. Needed to dig into my positive mind set!!

Delaney

Rebecca

On a time crunch so I busted it out as fast as possible. My arms are numb haha not sure how I will be able to carry my son around! Thank you!

Jacee

Caroline

This workout was so good! Such a good burn!

Shelby

How am I still sore from the pull ups last week 🥴🤣

Rachel S.

Diane Male

I now know when I see the word finisher I am going to be struggling lol

Emily Storm

The last couple sets were insane. 🥵🥵

I feel like I’m not getting the best workout when using the bands in lieu of the cables. I can’t seem to position them and feel the burn like I do when using the weights. That finisher was killer though. My arms are on fire!

Brianna

I don’t usually sweat this much on upper body days! Great workout today 💜

Umm that finisher was 🔥 got 2 rounds of it and my arms are done. Was able to do more pull ups w bands but modified the last set as inverted rows. Push ups were super hard today but got more off my knees!! Progress all over the place 💪🏻

Paula Kane

One thing about doing upper body is idk if I’m getting a good workout in vs me doing legs. I know lifting helps burn fat and turn into muscle but not sure if I’m doing enough for upper body

Bailey

Helena

Wooo! Okay this week for progressive overload we are increasing volume for our eccentric pull-ups and push-ups!

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: 4-5
Recommended reps for eccentric inverted row: 6-8
Recommend reps for eccentric row: 8-10

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

*Reminder* weight Hannah uses is for demonstration purposes, please appropriately challenge yourself with weight or modifications

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 cable OR a band (modifications are shown) for this superset

Recommended reps: 8-10
Rep= 1 rull range + 1/2 rep

Equipment Substitutions: dumbbells, kettlebells, band 
Modifications/substitutions: hammer curl, angled curl, preacher curl  
Form: -start in a standing position, chest tall with your ribs stacked over pelvis and  feet hip width distance apart. Feet firmly planted on the ground - grip your cable or hold your weights or equipment so that your wrists face the ceiling, thumbs face outwards -keep your elbows close to your sides and your torso still  -using your biceps, curl the weights to your shoulders  -squeeze your biceps at the top of the rep -lower halfway down so that your elbows are at 90 degrees
-pause
-from there curl the weights back to shoulder level
-lower all the way down 
-repeat

1 1/2 Bicep Curl

Recommended reps: 8-10

Equipment Substitutions: dumbbells, kettlebells, band

Substitutions: tricep kickbacks, skull crusher, overhead tricep extension

Form:
-start standing in front of your cable, or band, close to the the tension
-chest is tall and ribs are stacked over pelvis
-grip your equipment with your wrists facing each other
-pin your upper arms to your ribs and side body
-from here, lower your wrists down keeping your torso still
-lower until your elbows are at extensions
-pause and engage your triceps
-control the tension on the way back to starting
-repeat

Tricep Pull Down

Cable Bicep Curl ss Cable Tricep Pull Down

You will need a cable or band for this superset.

Recommended reps: 8-10 
Reps are per side
Recommended weight: medium to heavy 

Equipment Substitution: kettlebell, band, dumbbell

Modifications: limit rang of motion, perform both hands together

Substations: bent over row

Form:
- Start in a seated position, chest is tall and ribs stacked over pelvis
- grip your equipment (band or cable) with one hand, sit so that there is tension in your equipment
- keep your wrist in hammer grip (facing the opposite wall)
- Squeeze your shoulder blades together and engage your lats before and as you begin to pull your wrists towards your side body/ribs
-continue to pull past your body, it is okay if your shoulders twist to open 
-pull as far as you can
-lower slow and controlled

Seated Single Arm Low Row

Recommended reps: 8-10
Recommended weight: medium

Substitutions: Serratus Reach 

Equipment substitutions: bands, cable, can use dumbbells for a bent over or prone Y raise 

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 each other (hammer grip)
-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
-unlike Serratus reach you will keep your arms extended and straight (although you never want to lock out your elbows)
-begin to lift your hands upward in a front raise motion while at the same time start to widen their trajectory to a Y position
-lift until your hands are overhead your shoulders
-pause at the top of the rep
-lower controlled and repeat

Y Raises

Seated Single Arm Row ss Wide Y Raise

You will need a light to medium pair of dumbbells for this superset.

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

Equipment Substitution: kettlebell, band , cable

Modifications: use light weights

Substitutions: lateral raise or bent arm felt raise

Form:
-in a standing position, stack your ribs over your pelvis and plant your feet firmly on the ground 
-hold your weights down by your side  
-bend your elbows at a 90 degree angle, holding a 90 degree angle lift your elbows so that your weights are level with your shoulder 
-from here, maintain the level of the weight to your shoulder as you extend your elbows to straighten them out to the side 
-do not lock out your elbows keep a slight bend 
-once your arms are extended to the side, pause 
-then lower in reverse
-keep your arms high as you bend your elbows back to 90’degrees 
-lower with bent elbows
-repeat

Bent Arm Delt Extension

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

Equipment Substitution: kettlebell, band 

Modifications: can use a bench to support chest

Form:
- Start in a standing position, feet firmly planted on the ground and chest tall
- 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 each other and weights pressed against each other, pull your weights apart keeping a slight bend to your elbows 
-the goal is to pull until the weights are parallel with your shoulders
-at the top of your range of motion pause for 1-2 seconds
-appropriately engage core during the fly motion and while in hinge position to manage any pressure you may have
-maintain control as you lower to starting

Bent Over Reverse Fly

W3/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!

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

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 😅😅💪🏼

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!

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

Morgan

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

W2/D1: Lower Body Foundational Fitness

Another great one …. Loving the variety in this program

W2/D2: Upper 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

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

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

Nicole Loewen

Thought my arms were going to give out at the end 😂

W3/D3 Full Body Foundational Fitness

I impressed myself with this one! Loved the circuit style. Kept my mind engaged and focused.

Not a runner so these are tough but a great challenge!

W3/D4 Optional Cardio Functional Fitness

HOLY QUADS. I hope Hannah is ready to pay for my wheelchair for the next 5days. So painful and so rewarding

Jennifer

I love how flexible this program is. I make the main exercises my mandatory exercise and then add whatever I want! Today I did clamshells and kneeling hip rotations instead of the plyos because my pelvic floor wasn’t feeling it, and it still was an excellent workout!

Brenna

This is the sweatiest I have been the entire program!!! Hit a PR too!

W4/D1: Lower Body Foundational Fitness

a good way to start another week. been feeling stronger than I ever have 💪🏼

Loved the burn out at the end and the core!! 🔥

Jessi

I did NOT want to workout today…. I tried 3 different times today before I finally committed and did the workout! But I completed it and I’m happy I did

W4/D2: Upper Body Foundational Fitness

Took a small break because of an injury… but felt so good to get back at it!

I feel getting stronger and this is priceless.

Just as enjoyable this week as week 1
Enjoying the feeling of having better form and muscle control little by little

W4/D3 Full Body Foundational Fitness

I love seeing myself increase my easy-hard speeds!

W3/D2 Upper Body Foundational Fitness

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