Name: Playbook - Hannah Bower - W3/D3 Bridge: Upper Body
Uploaded: 2025-07-08T00:56:35.994Z
Duration: 30 min
Description: W3/D3 Bridge: Upper Body

Leigh-Ann

Kayla Lennon

Beatrice

Ashley

DST kicked my butt but we done did it 💀

Amber

Chose arms over legs with my injury. Felt so good to sweat.

Delaney

Very nice. Love upper body. Feeling lots of progress!!

Gayla

Taylor Agee

Pike pushups were always so intimidating but today I got them in with couple of inches left for my head to touch the ground! woot... spicy workout 💪

Sumaiya

Wow! That was a great workout! Upper body isn’t my favorite, but I really liked this one!

Nicole

Not going to lie, I only did a couple of the Turkish get ups because of comfort level. I did go through it a few times with a pair of 15lbs.

Kimberly

Loved this upper body workout + finisher 💪💪💪

Eugenia

Roxanne

Wow.  My traps, deltoid, etc are on fire!!!  So effective and so. Tough.🔥🔥🔥

Rebecca

Karla

Hate those pike push ups, but yet, I know they’re good. It’s a conundrum. Also, love your face, when you completed the pull ups!

Robin

Bekah

I knew I wouldn’t have time for the entire workout but I got in what I could (better than no movement) and I’ll hopefully get more in later or tomorrow. I used 20 lbs each hand for the 1-1-2 sets and damn those kneeling overhead presses were nice and hard!

Cristine

Taylor

Never done a Turkish get up but they aren’t as easy as they look😂

Shelby

I used to hate the bench ones! They were so hard for me, but I’m definitely getting stronger because they weren’t so bad! 😍😍😍

Brandi

Brittney

I got to increase my weight on some of the exercises!!! I also have not done a Turkish get up since 2019-early 2020 so it was nice to do them again 🙃🔥

Elyssa

You will need a medium to heavy pair of weights and if you are at the gym a pull-up bar or pull-up machine.

Recommended reps for sets 1-4: 4-6
Recommended reps for final set: 10-12
Recommended weight for sets 1-4: as close to Bodyweight as you can 
Recommended weight for final set: as much assistance as you need 

Modifications:
-IF you are at the gym or have a pull-up bar: add as many bands as you need for support or use the pull-up machine

-still can't do pull-ups...IF you have access to a barbell and barbell rack: inverted rows (can use bands as assistance)

-IF you do not have a bar you will perform HEAVY bent over rows, 6 reps per side and the drop set of 10-12 reps with lighter weight. 

See tutorial highlights for pull-up progressions and modifications.

Pull-ups OR Row

You will need a medium to heavy pair of dumbbells.

1 rep= 1 right arm, 1 left arm, both arms
Recommended reps: 5-8

Modifications: alternating single arm shoulder press (take out the two arm press)

Want to make this harder? Hold your non-press arm overhead while you lower and press your other arm. Video demonstrates holding it at shoulder level.

Form:
-in a kneeling position, stack your ribs over your pelvis and plant your knees and shins firmly on the ground 
-if this hurts your knees you can do these seated on the ground 
-press the weights to shoulder level 
 -press one of the weights overhead 
-do not lock out your elbow, keep a slight bend in your elbow and be aware of rib position
-lower the weight back to your shoulder 
-perform the press on your other arm.
-lower
-then press both arms at the same time

Kneeling 1-1-2 Shoulder Press

1 Rep= right arm, left arm, both arms 
Recommended reps= 5-8

Modifications: because of the progressive overload of this movement, you may need  to drop down on the weight you choose, or do alternating single arm chest press 

Can do this on a bench

Form:
-start laying on a flat surface or a bench
-Press both weights overhead, keeping your shoulders engaged and a slight bend to your elbows 
-do not lock out or hyper extend your elbows when they are overhead 
-lower down one arm by bending your elbow at a 45 degree angle 
-do not bend directly outward at a 95 degree angle 
-while you are lowering one arm, keep your other arm stable over head
-press your arm back up
-switch sides and keep the arm that just pressed engaged overhead
-after you’ve done each arm, you will then perform a two arm bench press 
-lower both arms down together and back up 
-this is one rep

1-1-2 Chest Press

1-1-2 Shoulder Press ss 1-1-2 Chest Press

You will need medium heavy weights for this superset

Recommended reps: 12-15
Recommended weight: medium 
Hammer grip= wrists face each other 

Modifications: standard curl 

Form:
-start in a standing position, chest tall, ribs stacked over pelvis and feet hip width distance apart 
-hold your weights so that your wrists face each other 
-keep your elbows close to your sides and your torso completely still 
-using your biceps, curl the weights to your shoulders 
-squeeze your biceps at the top of the rep
-lower controlled

Hammer Curl

Recommended reps: 10-12
want to make these harder? place your feet up and add a weight

Equipment modifications: chair, bench, ottoman

Modifications: can absolutely place feet off the ground . Or if at a gym, the dip machine 

these hurt your elbows? substitute with any tricep movement of your choice (kickbacks, overhead extensions, skull crusher, tricep pull downs)

Form:
-place your hands in the edge of a surface that’s safe, you can angle your hands slightly outward if it feels better on your elbows 
-kick your feet out in front of you either in the ground or another surface 
- Bend the elbows to lower down, keeping your feet forward of your body, either on the ground or elevated 
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight Dips

Hammer Curl ss Dips

Your upper body finisher this week is another EMOM!

Recommended emom time: 8 minutes
Recommended reps to perform within each minute: 5-8

Modifications: limit range of motion, the farther your hands are from your feet the easier, the closer the harder 

Substitutions: diamond push-ups, pike scapular retractions 

Form:
- Place your hands on the floor and firmly plant your feet slightly wider than hip width apart, raise your hips, push through your hips and glutes really stretching through your back 
- lean forward so that your weight now is in your hands 
-bend your elbows at a 45 degree (not 90 degree angle)
- continue to lean forward as you bend your elbows to gently touch the top of your head to the ground 
- Push through your hands extending your arms to return to the initial position

Pike push-ups

Reps are per side
Recommended reps: 3-5

modifications: use light or no weight, remove the step through and just perform a single arm sit-up

substitutions: windmills


Form:
-Lay on your back with one knee bent one straight. 
-Roll to your elbow on the opposite side of the bent knee while holding a weight overhead. 
-Perform a sit up holding weight overhead using your back arm for support.

2. Pushing into the bent leg and back arm, Lift your hips up so you can swing your straight leg back behind you in a lunge while your support arm is still on the ground. Will end in a quadruped position one arm extended toward the ceiling.

3. As you swing your leg through, extend your arm up toward the ceiling looking up at the weight. It will help with balance. You will lift your chest up finishing in a single arm overhead kneeling lunge.

5 reps each side

1/2 Turkish Get Up

Finisher

W3/D3 Bridge: Upper Body

Summer Burn| Week 9 Day 2| Functional Strength & Core

It may be a de-load week but we’re still getting a sweat in!

Summer Burn| Week 9 Day 1| Power + Athleticism

Love this! Trying to incorporate more mobility.  This def made me crack and pop in the right places where I was tense and tight. 🙌🏻💖🔥

Michelle

Summer Burn| Week 8 Day 5| 40 Min Mobility: Follow Along

This one is one of my all time favorites. It will make ya 
✨ glisten ✨

Jordan

Although I read carefully the instructions as you asked for, I found the videos confusing 😮‍💨

CristinaLS

Summer Burn| Week 8 Day 4| Full Body Conditioning Flow

Michelle 

Summer Burn| Week 8 Day 3| Functional Strength + Core

They were not lying. I did sweated and my legs were burning in the end 🥵 🔥

Dominique

Sheina

The AMRAP + the TABATA will make you sweat. If you’re not sweating by the end of it, you didn’t give it your all. 

This one was fun!

Summer Burn| Week 8 Day 2| Metabolic Conditioning

Andrea

It was intense and I catch my breath and I took it slow. I enjoyed moving around.

Summer Burn| Week 8 Day 1: Power + Athleticism

I am done with week 7. I enjoyed the core.

Summer Burn| Week 7 Day 5: Core + Recovery

Angela

I was fooled and it did kicked my butt. I still did what I can.

Summer Burn: Week 7 Day 4| Full Body Conditioning/Flow

So perfect for needing a quick effective workout after a long day! 💪

Chelsea

I enjoyed learning new things and got through it.

Perfect little workout, especially when traveling.

Summer Burn| Week 7 Day 3| Functional Strength & Core

Kelsey

Stephanie

Summer Burn| Week 7 Day 2l Metabolic Conditioning

Dripping with sweat after those KB swings!

Tiana

Some stuff was new to me and I enjoyed it.

Summer Burn| Week 7 Day 1| Power Athleticm

I’m done with week 6 and I enjoyed it that helped me decompress from work and refreshing.

Summer Burn| Week 6 Day 5| Pelvic Floor  + Cardio

Felt it burned in the end and definitely gained. 🔥

Always my favorite day with the cardio core

Summer Burn| Week 6 Day 4| Functional Strength + Core

Really enjoy the core emphasis in this one

Just what I needed for first workout of this week. Still behind but I’m doing it at my own pace.

Summer Burn| Week 6 Day 3| Power & Athleticism

Upped weight in everything! Surprised myself because I wasn’t feeling particularly strong today. I’m literally stronger than I think 🥰

Morgan

Summer Burn| Week 6 Day 2| Functional Strength & Core

Lindsay

Modified a lot. Shoulders bugging me and I’m not sure why so mostly did body weight but still got sweaty

Summer Burn| Week 6 Day 1| Power + Athleticism

Emilia

I enjoyed the stretches and mobility. Just what I needed for the start of my day.

Brooke

Summer Burn| Week 5 Day 5| 40 Min Mobility: Follow Along

Spicy and efficient! Did the 3 min EMOM and had about 30-40 seconds at the end of each round except the last round when I was struggling. Got through the second circuit in about 12min if the rest periods aren’t counted and 15 with 45 sec rest after each set

Summer Burn| Week 5 Day 4| Full Body Conditioning Flow

Will 100000% be feeli by those Supermans tomorrow! 🙇🏻‍♀️

That first circuit is one of my faves. Was dripping sweat by the end. Needed that!

Summer Burn| Week 5 Day 3| Functional Strength + Core

Increased weight and got an additional round in from 4 to 5! Feels good to be moving!

Shawnia

Love this one! Almost 6 sets and am sweatyyyy 🥵

Summer Burn| Week 5 Day 2| Metabolic Conditioning

Reading the comments I was prepared to sweat but HOT DAMN 🥵 🔥 just what my mind and body needed 💪

Summer Burn| Week 5 Day 1: Power + Athleticism

Just what I needed at the start of the day.

Felt good to stretch out the aches and pains

Summer Burn| Week 4 Day 5: Core + Recovery

Loved this! Upped weight for just about everything and felt good!

Summer Burn: Week 4 Day 4| Full Body Conditioning/Flow

Definitely started to lose grip strength in the second circuit at the 3rd set. Had to give up on the hanging tuck ups because I could literally not hold on! 🥹

Shoulder hurt with the hanging core work so I changed that to leg lifts

Summer Burn| Week 4 Day 3| Functional Strength & Core

Dying! Love these workouts. I can’t finish within the minute most of the time, but I’ll get there!

Hannah Sanchez

Summer Burn| Week 4 Day 2l Metabolic Conditioning

Cassidy

Summer Burn| Week 4 Day 1| Power Athleticm

Courtney

Always love mobility at the end of the week. 😍

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

I have not been motivated at all these last couple weeks with illness and just tired of working night shift. I feel like I’m going backwards on my progression.  One day at a time.

Started the night before then finished after midnight. Just what I needed.

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

I loved this! The bi weekly Pilates really served me for this and it was nice to feel rather than see the work I’ve been doing!!!

This was a good deload week workout that still challenges!

Summer Burn| Week 3 Day 3| Power & Athleticism

Running on low fumes today so this one didn’t hit as much since I didn’t push myself as hard but I’m glad I got some movement in either way

Really enjoy this one for the simplicity!!

Definitely upped my weights and felt great to see the progression in a few weeks!

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

Completed this Thursday but forgot to finish in app!

Might be low impact but not low on sweat 🥵 loved it!

Loved the break from all the plyo but no less of a sweaty mess than normal. 🥵 😂

Janessa Orwig

Summer Burn| Week 3 Day 1| Power + Athleticism

Loved this! Had both of my sons join in; they play club soccer and wrestle and they both struggled through the mobility. Trying to teach them to be intentional with their breaths and movements! We will be returning to this!

Krista

Dina

It was good. As a former dancer, it was interesting to see how mobile I still am in some areas even while being SO tight in other areas from being postpartum. I really appreciated it. Thank you!

KaLinda

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

Love all the mobility exercises that you have in place….

Arpita

Think I could have gone from 4 min to 3 which was surprising because I really thought I’d be dragging today due to soreness but I had about 1:35 at the end of each EMOM. Got through circuit b in about 14 min with round 3 being the fastest after I found the flow.

Loved the 3 or 4 min EMOM!! Sooo good! 🔥

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

Slow burn! 🔥 
Those Superman’s about had me dead and I usually love a Superman! Humbling

My legs were quivering at the end of that. 3 mile run before probably didn’t help. But man those Superman’s burn it all out

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

Loved this one! Burpees are a love/hate. Love because they work so well, hate because they work so well 🤣

Brianna

Julia

Summer Burn| Week 2 Day 1: Power + Athleticism

I always forget how impactful and good it feels to slow down and do some mobility. Some great work in there

Summer Burn| Week 1 Day 5: Core + Recovery

chio

Steph

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

been such a busy couple weeks but finally a solid lift in! this felt amazing!!!!

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

Brittany

Love the EMOM! The single leg hops were WILD 🔥🥵

Summer Burn| Week 1 Day 2l Metabolic Conditioning

NEW! Summer Burn| Week 1 Day 1| Power Athleticm-5.12

Love this one! Still wishing these were a tiny bit shorter time wise but loving the strength + conditioning piece!

MADE myself do this. That mental strength training though

Wk2/Day 3 PHASE 1 |2.20.25 | Quads, Glutes & Adductors

Whew! This went both faster and harder than I expected! I usually think of arm days as being slower and lower heart rates but this had me shaking and sweating! 🥵

The finisher is such a fun challenge! 5 mins for me

Wk2/Day 3 PHASE 1 |2.21.25| Chest, Triceps & Delts

That last drop sequence about took me out! Hamstrings WILL be feeling that tomorrow. Tried to go lighter in some areas as I’m planning a long run tomorrow and don’t wanna be too sore but still kicked my butt!

It was good but I will need to add more to the warm up.

Kass

Wk2/Day 1 PHASE 1 | 2.17.25|  Glutes, Hamstrings & Adductors

Didn't get to the 7 mins amarap but did the rest

KRYSTAL

Did half the workout coming off the flu but still feeling like a badass! 💪

Wk2/Day 2 PHASE 1 | 2.18.25| Back, Biceps & Delts

🥹🥵🥵🥵🥵🥵
Did this after a 2.5 mile run and whoooooo boy! Had to use more assistance with sissy squats than normal which was slightly disappointing but think that’s just due to fatigue from the run

Single leg squats killed me… but I was giving the full variation of sisy squats a go and succeeded for one round, little wins

W3/D3 Bridge: Upper Body

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