Name: Playbook - Hannah Bower - W4/D2
Uploaded: 2023-12-12T00:44:19.909Z
Duration: 45 min
Description: W4/D2

Another great Sunday session, feeling the upper body pump! 💪

Mhairi

L9ve sholders, arms all upper body exercises 💖💖💖

Maria

Big day for me!! Worked out on vacation! Discipline kicking in hopefully

Sara

I thought this was going to be easy until I finished. I can hard lift my arms❤

Kency

I’m confused by the reps for the pull-ups. And there seems to be an exercise missing in the C set?

Sarah Mauricio

It was a good workout. I just don’t like upper body days😕😕. But thank you for programming it because I definitely need to do it.

Becca

Mica Betts

Shelby

This one is a little short compared to the other work outs!

Christina

Warm Up:
x Run 1⁄2 mile
x 22x alligator chops, 20x standing toe touches, 20x gate swings
x 10x tornado twists

Workout: Upper Body:
A1: Dumbbell Incline Bicep-Hammer Curl
A2: Dumbbell Incline Delt Raise
B1: Mini Band Arnold Press
B2: Mini Band Delt Abductions
B3: Mini Band Bicep Curl
C1: Cable Rear Delt Raise
C2: Cable Front Delt Raise
D1: Pull Ups (assisted if needed)

Cooldown:
x Stretch – watch video for reference

- Grab a bar with a grip slightly wider than shoulder width, with your hands facing away from you
- Place your feet on the bar
- Pull you body up
- Engage your back at the top and come down slowly

Assisted pullups

Circuit D

- Lay face up on an incline bench
- Curl the dumbbells up alternating your grip each time
- Squeeze your bicep at the top

Incline alternating dumbbell curl

- Raise the dumbbells with a slight bend at the elbow
- Reach shoulder height rotate the dumbbells and come down

Dumbbell incline delt raise

Circuit A

- Start by placing a band below your wrists and holding the dumbbells with the palms of your hand facing you
- Press above your head-turning the dumbbells until your palms are facing away from you
- Revert the motion bringing the dumbbells down

Banded Arnold press

- Place a band on your wrists and hold dumbbells in your hands
- Lift your elbows up and turn the dumbbell as you go up
- Come up until your elbows reach your shoulders
- Must be in a slow controlled motion

Dumbbell lateral raises (band)

- Start with your feet at a shoulder width position stepping on the band
- Hold the band your tour palms facing away from you
- Curl the band up
- Squeeze at the top and come down

Resistance band bicep curl

Circuit B

- Hold the cable behind your back
- Raise with a slight bend at the elbow 
- Raise until you reach shoulder height
- Come down in a controlled motion

This is a burnout set!

Cable rear delt raise

Cable front raise

Circuit C

W4/D2

I liked this one. I had to switch it up for at home for a couple of things but it got me moving!!

Caitlin

James Marie

Loved this! Great challenge, got all the little and big muscles. Sweat city, and minimal equipment. Perfect!

Sara Zaki

W1/D1

This one had me feeling out of shape 🤣🤣🤣 it was a good workout that made me sweat!!

Great, is there any substitute for the ball slam? I don’t have a medicine ball. Thanks

Stephany Rojas

This was rough. Legs were on fire! But loving it!

Karen

W1/D2

This was a good one! Good way to start a Monday. 😊

Taylore

Loved this!! I did 60 on-30 off, 45 on-20 off, and 30 on- 15 off for extra challenge. Great sweat!

Ashley Jennings

W1/D3

Maura

I cud really feel the burn by the arch lifts 🔥loved it

Divya

Lizzy

W1/D4

I am so happy that i found u Hannah! I feel so much difference and more stamina 😊😊😊

W2/D1

Another butt kicker. Really like the 1 mile run added to the warm up. I used to run a 5k 4 times a week, but now I am down to 2 for now. These workouts have been great to mix up exercise

Paige

Great workout, helping me towards my pull-up goals!

W2/D2

Eeicka

W2/D3

Aziza

Really didn't feel like working out today but so glad I went and got it done!

W2/D4

Major shoulder burn with this one  feels good!!

I had to modify some exercises because i am doing it from home ( we are still in lockdown - Melbourne, AU) but it was awesome 👌

W3/D1

It wasn’t clear as to whether to do 20 reps in a ladder sequence or just 20 reps.  As for reverse lunges if it’s a ladder of 7 sets , it’s way too much considering all the progressions that lead to this workout. It’s like taking a program from 35% to 80% in one workout.  Also I managed to complete the squats but there were no squats in this whole program so to just jump on to such aggressive workout can be unattainable . Otherwise thank you . Love this app!!!

Flora

👍done! Feeling so great to get this in

W4/D2

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