Name: Playbook - Hannah Bower - W3/D3 Bridge: Upper Body
Uploaded: 2025-12-03T15:39:09.587Z
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

This workout feels humongous!!! Super high volume. It might be just me though 😂 if I push the weight in back squats and sumos, I don't much left in the tank for the single leg high volume stuff, WOOF!

Miranda

I so wish I had more time for this one today… I’ll be coming back to it!

Wrapped| Week 4 Day 5| Lowerbody

I took my time and did all of it. I enjoyed the stretches, mobility core and also running at the beginning.

Dominique

Wrapped| Week 4 Day 3| Deep Core + Mobility

Will definitely go heavier on the finisher next time. Still felt it though 🙌🏻

The workout is bomb, but let’s be real…. that thoracic stretch is always clutch!

Wrapped| Week 4 Day 4| Upperbody

Rose

Wrapped| Week 4 Day 2| Upper Body

Woo always get nervous about leg workouts!! But love getting them done!

Andrea

I know my quads hate to see this workout coming

Rachel T

Wrapped| Week 4 Day 1| Lower Body

Those drop set Bulgarians got the glutes burning! Loved it!

I loved this. I didn’t get to finish due to some hip discomfort but overall it was a challenging workout!

Jaime

Those depth drops are harder than they look. And the med ball twists are harder too only because you’re trying to keep your balance at the same time. I really enjoyed the mobility at the end. One side was definitely tighter than the other. Killer workout. - I’ll be doing this one again!

Chelsi

Wrapped| Week 3 Day 5| Lowerbody

Love the incremental pause lifts! Very effective!

Wrapped| Week 3 Day 4| Upperbody

I enjoyed it and did all of it through even the optionals this time. I find it very helpful and informative.

This is always a welcome stretching session each week!

Wrapped| Week 3 Day 3| Deep Core + Mobility

I enjoyed it and I did felt my body fighting against it especially the shoulder press trying not to arch my back.

Christy

Hannah’s alter ego should be Hanz and Franz because she’s here to pump 👏 you up!

Wrapped| Week 3 Day 2| Upper Body

I enjoyed it and it got easier but I still do feel it.

Zarah

Wrapped| Week 3 Day 1| Lower Body

Whew! Loved the last set with the bridges and copenhagens!! 
I was/am in a funk today and was hoping this would help and it did! Not as much as I wanted but now I’m too tired to be ambiently annoyed so calling it a win 🏆

Morgan

I enjoyed it and finished after midnight! My legs definitely are on fire 🔥

I’m love a good lift! Jello legs are the best!

Stephanie

Wrapped| Week 2 Day 5| Lowerbody

Kelsey

I enjoyed it and I did felt my arms burned in the end. I am glad I had it saved in my favorites to be able to complete it.

Wrapped| Week 2 Day 4| Upperbody

Mindset 3: Motivation

Completed yesterday but forgot to finish in app. Did stairs rather than run and was short on time so had to rush a bit but still enjoyed it!

This workout included such beautiful ranges of motion! Really felt like self care 💕

Sally

Just focused on the hip mobility. It’s 🔥

Michelle 

Wrapped| Week 2 Day 3| Deep Core + Mobility

I think I’ve been converted to liking running??? I did the sprints and then just kept going? Never saw myself as a runner but I’m here for it honestly 🏃🏻‍♀️💨

I got it done and really enjoyed it! Upper body soar and tired.

Wrapped| Week 2 Day 2| Upper Body

Increased weights, feeling sluggish after the holiday so this felt good to be intentional about. Did both the knee CARs and 90/90 swivels bc I’m not quite sure I’m doing the CARs right 😅

Thank you Hannah for this post turkey day sweat! (Yes I know I’m behind on days 🙃)

Fabulous!!  Had to modify the curtsy lunges by decreasing the height and body weight, same
With the step ups. There darn joust won’t cooperate.  But amazing workout. Lifted heavier and added a set.  ❤️❤️❤️

Wrapped| Week 2 Day 1| Lower Body

Lisa

Brittany Carteaux

Wrapped| Week 1 Day 5| Lowerbody

I enjoyed it and learned some new things and my arms did burned in the end.

Loved it!!  Upper body will be sore today 🥰🥰

Wrapped| Week 1 Day 4| Upperbody

I loved this! The pvc pipe mobility definitely was surprising how well I felt things given a little extra feedback! Excited to continue to grow

Erin

Love really
Focused mobility, breath and core work! I definitely need to more of this!!

Brook

Wrapped| Week 1 Day 3| Deep Core + Mobility

Very impressed with myself on those sprints!! Wasn’t sure I still had the 10mph sprints in me post vacay but I did!! Also really needed that thoracic mobility at the end after some 10hour flights. Feeing much more limber but expecting to be sore tomorrow 🤪

The timer on the AMRAP - I wish there was a way to hear the minute cues on the timer

Noelle

Wrapped| Week 1 Day 2| Upper Body

Jaci Jo Krogman

This felt so good! Just got back from a 3 week vacation and came back with a cold but really wanted to get back in the gym and back on routine so I told myself I’d try, took it easy and felt so good!! Definitely could go heavier but didn’t wanna push too hard first day back

NEW! Wrapped| Week 1 Day 1| Lower Body

Increased hip thrust from 240 to 275! And got 25 push-ups (on toes) in 45 seconds - up from 20. 💪🏻

Janessa Orwig

Max Testing Week: Hip Thrust + Push-up

I enjoyed the test and gotten more gain definitely in both since last time.

I don’t have leg press at home so tested with suitcase deadlifts and that increased from 155 to 165.

And for pull-ups. I have not yet conquered a full unassisted pull-up but when I first tested 12 weeks ago I could barely hold my chin above the bar for 3 seconds. Today I held it for a full 10 seconds and felt super strong right up to the end! HUGE progress!

Leg Press stayed at 425 but I wasn’t struggling as much as I was at the start. That equals a win!

Chin ups: 3 full pretty ones and 2 eccentric. 
Thats a slight increase of 200% 😎

Max Testing Week: Chin Up + Leg Press

A great refresher videos before doing them.

Traditional Deadlift: 170 lbs - 14% increase 

Bench Press: 160 lbs. - 7% increase

Max Testing Week: Bench Press + Deadlift

I enjoyed being challenged in the end. I really pushed myself through.

I’m always amazed when I do these! I know I’ve put on muscle and feel stronger but testing it is so eye opening to how much my body has changed in 12 weeks. 

Squat increased from 170 to 190.
Military press increased from 80 to 100.

Max Squat: 165 lbs. - 10% increase 
Max Military Press: 65 lbs. - 8.33% increase

LETS. GOOOOOO!!

Max Testing Week: Squat + Overhead Military Press

11/10/25: Single Arm Row- 50 lbs 11% increase from the start

I did good for getting back into it after being off and on sick last month.

Max Testing Week:  Row + 1 Mile Run

Phase 3 Athleticism| Week 4 Day 5| Upper Body + Sprints

Added a couple sets on some bc I was feeling good!

Hannah….we have to talk. I almost cursed you out on the split lunge box jump superwoman move. I’m not there yet. I cannot do that move at all LOL. I did try tho 🥲
However, the rest was really good 😛

This one felt hard today, but I did it anyway!

Phase 3 Athleticism| Wk 4 D4| Glutes, Hamstrings & Adductors

Great range of motion. I need to work on my balance !

Phase 3 Athleticism| Week 4 Day 3| Sprints + Core

Kara

Gabi

It may be “shorter” but it’s still 🔥 🔥 🔥

Phase 3 Athleticism| Week 4 Day 2| Chest, Back & Core

Lexi Lou Williams

Phase 3 Athleticism| Week 4 Day 1| Glutes, Quads & Abductors

I love the finisher for this one! I was able to recruit my back way more with the Superman rainbows this week. So much so that I had to drop the weight a bit for the last round 😅

😲 
👆🏻
the face I made when I did 5 full, unassisted pull ups! 😎🥹🎉

Phase 3 Athleticism| Week 3 Day 5| Upper Body + Sprints

Whew this was hard today. Felt unfocused and a lil negative so those split squat jumps had me saying some bad words but the finisher cheered me up ☺️

Phase 3 Athleticism| Wk 3 D4| Glutes, Hamstrings & Adductors

Whew!! Thought I might die but I didn’t and I did the sprints at 11 mph which still doesn’t seem real to me but I didn’t that!!!!!!

Bruh…. This will give you the best sweat sesh and making you feel like you can do ALLLL the things! Great start to the day!

Phase 3 Athleticism| Week 3 Day 3| Sprints + Core

Increased weights in just about everything, 1000% sure I’ll be feeling that tomorrow 🤪

Slow and steady makes ya sweat and the muscles B U R N

Phase 3 Athleticism| Week 3 Day 2| Chest, Back & Core

😮‍💨😮‍💨😮‍💨
First 30min I was feeling pretty good and confident… and then I got the accessories and got my butt kicked!! Felt good tho and hit some prs on the dead stop squat 💃🏻💃🏻💃🏻

This one has quickly become one of my all time favorites! It’s such a good workout and will make you ✨ glisten ✨ like Glenda!

Phase 3 Athleticism| Week 3 Day 1| Glutes, Quads & Abductors

Phase 3 Athleticism| Week 2 Day 5| Upper Body + Sprints

Arpita Malhotra

Beast mode activated. 🥵 this phase is my FAVORITE.

Jordan

Phase 3 Athleticism| Wk 2 D4| Glutes, Hamstrings & Adductors

Courtney

Ariana

Phase 3 Athleticism| Week 2 Day 3| Sprints + Core

I already know I’m gonna be sore from those plyo pushups again 😅

Got more done than I thought I would! Increased weights in just about everything and kept it pushing! Feeling good, know I’ll feel like mellow tomorrow 😮‍💨

Emily

Phase 3 Athleticism| Week 2 Day 2| Chest, Back & Core

I always leave the gym looking like I don’t know what hit me after your workouts 😆

Upped weights and got my butt kicked but think I could still go a bit heavier for some. Very cool to see and feel the strength built from phases 1&2

Phase 3 Athleticism| Week 2 Day 1| Glutes, Quads & Abductors

I’m over here fighting for my life with these workouts and the grandpas at the gym keep coming up to me telling me I’m kicking butt 😆

Anna

Birthday workout today!! Those Superman’s were the death of me.  Def something to improve on.

Phase 3 Athleticism| Week 1 Day 5| Upper Body + Sprints

Had a lot of people watching the split jump ups! Never knew I had that much power in each leg until today!!💪🏼🫶🏽

Madison

Awesome workout. I had to modify the jumps due to my bad hips. But overall I got a great sweat and feel great

W3/D3 Bridge: Upper Body

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