Name: Playbook - Hannah Bower - W4/D2 Upper Body
Uploaded: 2023-03-24T21:28:19.680Z
Duration: 35 min
Description: W4/D2 Upper Body

Lorena

Logan

Great movements for my upper body!! Those little muscle will be sore but good sore 💪🏽.

Alona

Paige

Maria

Absolutely amazing as always and even my son is trying to copy the moves!

Rebecca Milway

Danielle

Couldn’t wash my hair in the shower after this workout because my arms were so exhausted. Loved the circuits/sets!

Taylor

Camie

Hannah

I love how so many of these workouts include my 22 nutrition bands!!! Also I enjoy that there is a variety of exercises in the workout!

Caitlin

Loved the variety of the circuits. Something different in time vs reps and bands vs weights. So good!

Maddy

Sherise

The first time I did this workout I didn’t make it and I felt so discouraged. But I’ve been following you religiously and now I have the arm muscles to prove it. I just tried this again and got through the whole thing for the first time. It burns so good!!!

Allegra

I wasn’t able to figure out the scapula push-up. Not sure I have the movement

Megan

Such a good shoulder burnout and loved the pec and lat work too!!

Kaylyn

The last set of exercises with the band I couldn't really tell if I was doing it right/had the right muscles engaged.

Holly

LOVE this arm workout. It seems like a lot, but moves quick.

I cannot do the scapular pushups to save my life. Whatever reason I cannot figure out the coordination. Would like to maybe see an alternate exercise for those less coordinated in the future.

Anna

Cassie

Despite watching the videos a couple times I could not figure out the scapular push ups. My brain-body connection just wasn’t firing today.

Great, not sure how I’m going to lift anything the rest of today 🤪

Katie

Warmup:
• 30 seconds mini band circles each direction
• Broomstick shoulder rolls
• Triceps stretch
• Alligator chops and cross overs until warm

Workout:
Workout: Upper Body
A1: Alternating Shoulder Press
A2: Shoulder Press
Reps: 3x30 seconds each

B1: Supine Bench To Around the World Press
B2: Supine Fly
Reps: 3x15

C1: BentOverRow(DB)
C2:AlternatingBentOverRow(Resistancebandfor1min)
C3: Scapular Pushups
Reps: 3x 17 (C1 and C3)

D1: Kneeling Delt Series
Reps: 3x 12 each (Front, Lateral, and Combo)

E1: Lat Pull Down (Resistance)
E2: Sitting Face Pull
Reps: 2x 20

Workout: Upper Body
A1: Alternating Shoulder Press
A2: Shoulder Press
Reps: 3x30 seconds each

- Hold the dumbbells in your hands
- Your arms should be at 90 degrees
- Press the db above you

Alternating shoulder press

- Hold two dumbbells
- Your arms should be at 90 degrees and your palms facing forward 
- Press the db above you

Shoulder press

Circuit A

B1: Supine Bench To Around the World Press
B2: Supine Fly
Reps: 3x15

- Lay on the floor holding two dumbbells with your arms fully extended 
- Keep one arm straight as you bring the other down and around back up to the starting position 
- Repeat on the opposite side

Supine bench to around the world press

- Lay on the ground with your legs bent 
- Hold the dumbbells with your arms extended 
- Bring your arms down keeping a slight bent at the elbow
- Come up engaging your chest

Supine dumbbell fly

Circuit B

C1: BentOverRow(DB)
C2:AlternatingBentOverRow(Resistancebandfor1min)
C3: Scapular Pushups
Reps: 3x 17 (C1 and C3)

- Start with a staggered stance
- Lean forward placing one hand on your knee 
- Keep your spine in a neutral position
- Pull the dumbbell up keeping your elbow close to your body
- Squeeze your back as you bring the dumbbell up

Bent over single hand row

- Start in a staggered stance with one foot over the band
- Pull the band up with one arm, keeping your elbow close to your body
- Repeat on the opposite side

Alternating bent over row

Scapular push-ups

Circuit C

D1: Kneeling Delt Series
Reps: 3x 12 each (Front, Lateral, and Combo)

- Raise the dumbbells with a slight bend at the elbow
- Raise until you reach shoulder height 
- Frontal, Lateral and combo

Kneeling delt raises (12 of each)

Circuit D

E1: Lat Pull Down (Resistance)
E2: Sitting Face Pull
Reps: 2x 20

- Lean forward and hold the band with your palms facing down
- Pull the band down with your arms slightly bent
- Engage your lats as your pull
- Bring the band down to your thighs

Lat pull down

- Hold the band with your palms facing down
- Pull the band towards your face 
- Squeeze the back of your shoulders and lats as you pull

Facepull

Circuit E

W4/D2 Upper Body

Sarah Filiaga 

I have bad knees- degenerative to the highest degree-so that was tough. Great for others though!

Ricki

First workout done!!! Sweating and feeling better already!!

Karen

W1/D1 Full Body HIIT Circuit

Did only one round of each. But got a def. Sweat on! 🔥

Kelly

Could only do one circuit because of work from home life. Still enough to break a sweat and get the blood flowing!

Ashley Powell

Nikola

W1/D2 Full Body HIIT Circuit

So challenging, doing just one round brings on the sweat!

Dani

Wasn’t able to jump between lunges at the end. Legs on fire 🔥👍

That was a tough one! My legs feel like jello

Mariah

W1/D3 Full Body HIIT Circuit

Chelsea

I love how easy it was to wake up and just use my body & my home… my steps were too high for the last exercise but the rest was Fantastic!!!

Sofia H

My legs want to collapse! Great sweat shesh.

W1/D4 Full Body HIIT Circuit

Jennifer Jimenez

AWESOME workout!!! The single leg bridge workout was KILLER 🔥🔥🔥

Christina

W1/D5 Full Body HIIT Circuit

Nycole

Amazing! Feeling more and more strength each day.

Courtney

Suzanna

W2/D1 Full Body HIIT (Bands & Weights)

Nicole

Had to cut a few exercises to 30 seconds instead of a minute but this was a tough one!

Brittany

Today was hard energy wise… food is still a huge unknown.  Trying to trust the process.  37 is hard.  Hormones are hard.  Buh

Elisa

W2/D2 Full Body HIIT (Bands & Weights)

Tasha

Gloree

W2/D3 Full Body HIIT (Bands & Weights)

This was a great one! I'm so excited to get back into doing these workouts

Carina

Proud to move my body and get a workout in 🤟

Emily

Lacey

W2/D4 Full Body HIIT (Bands & Weights)

This one is a fantastic HIIT workout! It kept my heart rate elevated throughout the entire workout. Each exercise is a challenge and each circuit proved to be a burner!

Brittney

W2/D5 Full Body HIIT (Bands & Weights)

It’s been so long since I’ve done an exclusively upper body day, and wow I forgot how much this one burns!!! 
💧✨

Haley

Breah

W3/D1 Upper Body

The first exercise how it’s read and how you check it off is very confusing. After looking through the whole workout I think I did the first one right. I just followed the idea as the second one. Just so you’re aware!🥰 I love all your workouts and you are a wonderful person. Thanks for what you do!!

Jessica

W3/D2 Legs

It’s not recording my workout today!😭 I worked out for 38 min but it won’t record so I keep trying to say I did it. I hard closed the app but it won’t work. Haha

W3/D3 Full Body HIIT (Bands & Weights)

Loved this one! Shoulders were on fire at the end 🔥🔥

Nikyla

This burned more than I thought it would😂

W3/D4 Upper Body

Definitely got my heart rate up and now I can’t get down the steps!

One of my faves! Did it today as my birthday workout! 🥳🎂💪🏼

Michelle

One of the toughest one - loved it 💪🏽💗

Nicki

W3/D5 Legs

Thank you! For a mama of a 1 year old, I don’t get to the gym nearly enough. But I definitely just worked out harder with that round AND at home 😍

Jess

W4/D1 Full Body HIIT (Bands & Weights)

Had to cut the very last round of circuit 3 because my son woke up but I feel good about waking my butt up early to move! 

Good workout. Felt like my HR was low on second circuit but my legs are feeling it!

I’m exhausted but loved every minute of it

Delaney

W4/D3 Lower Body/Glutes

Hated this (in a good way) 🔥 it starts slow and turns real fast. Then add a great ab burner at the end. I’m dead 💀

Perfect go get moving on this snow day 😊❄️

Lauren

W4/D4 Full Body HIIT - Burpee EMOM

This was an arm burning workout! I can barely type this out. You will leave this workout feeling like your arms are on fire in the best way!

W4/D5 Upper Body

This was a very hard leg workout! I felt like I worked hard from start to finish.

Jesi Stephens

W5/D1 Lower Body (Stairs)

Molly

So good! Was a bit confused by the instructions. I couldn’t tell if I was supposed to do both circuits twice or just once.

W5/D2 Full Body HIIT (Bands,Weights,Jump Rope)

This was a great arm workout! You can really feel the work and the burn, especially by the end!

Adapted the exercises because I did not have the elastic bands to create the resistance - went with heavier weights and full reps… was proper torture:)

My little muscles thank you!! Circuit À was a burner!!

W5/D3 Upper Body

Tracy

Definitely my favorite leg! I can barely walk 😅😍

Shayla

Circuit B 2nd and 3rd exercises had glitches and couldn't load

W5/D4 Legs

It has been a while but great to be back and this was hard!

This workout is intense and heart pounding! You will leave this one out of breath and feeling accomplished.

Another one to add to my favourites! 😅

W4/D2 Upper Body

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