Name: Playbook - Hannah Bower - W4/D3 Bridge: Upper Body
Uploaded: 2025-07-08T00:56:35.972Z
Duration: 35 min
Description: W4/D3 Bridge: Upper Body

Arms are on 🔥 Those dang holds get me every time! 💪🏼

Virginia DelBondio

Modified due to back injury. Overall feeling stronger! 💪💪

Beatrice

Good! Kinda hated the bear crawl but it was good anyway

Ashley

Nice upper body, feeling strong.... Last bit was the toughest!

Leigh-Ann

Amber

Delaney

Kiki

Awesome upper body blast! Those iso holds were fire 🔥

Sumaiya

Love those floor presses. Such a good measure of strength! My weight went way up today!

Maddie

Eugenia

Nikki Ouk

Melissa

Bekah

My shoulders! Whew! That “finisher” finished me! Another good one!👍🏼

Robin

I can’t get over how awesome each workout is. Upped my weight in my presses and am shaking cuz of it!

Shelby

Taylor

Happy Friday!  Great way to start the day!👊💪

Rebecca

Shortened my rest times for an even better burn, loved it!

Anjelica

My arms are going to hurt a good hurt tomorrow 🔥

Brandi

I did NOT want to get up much less workout this morning but I did and it was worth it!!

Brittney

You will need a light-medium and a heavy pair of dumbbells

Always be sure to read descriptions for modifications or substitutions. Please keep an eye on sets and reps with this workout!

You will need a banister or pole, bench or couch, plates or books for this warmup.

Recommended time: as needed
Tempo Slow

Form:
-Grab onto a poll, rack, or stair railing
-stand a few steps away from the poll
-tuck your chin to your chest round your back and pull away from the poll as much as you can
-walk your hands down the poll/rack as you pull away to feel a stretch in your back, ribs, and lats
-walk your hands down to a deep squat and press your knees away from each other
-rock side to side for a full side body stretch

Pole Walks

Recommended time: as needed
Tempo slow

Form:
-place your elbow on a bench, chair, or sofa and kick your feet out into a side plank
-place your top leg over your bottom leg to firmly plant your foot on the ground in from of your bottom quad
-from here, lower your hips down to the ground as far as range of motion allows
-you will feel this in your ribs, obliques, hips flexor, IT band

Side Body Stretch

Recommended repetitions: as many as desired
Recommended directions: front, side, back
Recommended tempo: slow

Form:
-start standing on a safe elevated surface (books, stairs, plates, stool)
-place your weight onto one foot keeping your chest tall and ribs stacked over pelvis
-lift your other foot in the air and a few inches in front of your surface
-with your standing leg, bend your knee as far as range of motion allows
-be sure there are no wiggles in your knee.
-knee does not fall inward or wobble
-extend back to standing
-before with your foot to the side, and backwards

Knee Stability

Optional Corrective Exercise Warmup

Recommended reps for first 4 sets:  4-6
Recommended reps for final set: 12-15
Recommended weight for first 4 sets: heavy
Recommended weight for final set: medium

Don't have access to heavy weights: slow down tempo, increase reps, add a pause, add resistance bands

Modifications:  Can do this on a bench with barbell, bands, kettlebell 

Form:
-start lying on a flat surface or a bench
-lift 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 both arms by bending your elbows at a 45 degree angle 
-do not bend directly outward at a 95 degree angle 
-press your arms back up

Floor Press + Drop Set

You will need a medium pair of dumbbells or kettlebells for this superset.

Recommended reps: 8-10
Recommended weight: light to medium
Recommended tempo: pause at the top

Modifications: can use a band, can alternate 

Form:
-start in a seated position.
-core appropriately engaged to manage pressure as you lift chest tall, ribs over pelvis feet firmly planted on the ground 
-can leave forward slightly 
-keeping torso still, begin to lift your arms
-maintain a slight bend in your elbows and keep your wrists pointing to the ground 
-lift your weights shoulder level, pause, and lower slow and controlled

Pause Front Raise

Recommended reps: 8-10
Recommended weight: medium to heavy
Tempo: please go slow on these

Modifications: lower range of motion, can also use two weights (one in each hand), can perform on the ground

Substitutions: lat pull pull downs, inverted row, pull-ups

Form:
-Start in a hip thrust position. Heels driving into the ground, core appropriately engaged, glutes engaged and hips elevated.
-Maintaining this position, press a weight overhead.
-From there lower the weight, keeping a slight bend in your elbows, behind your head
-Pull that weight from behind your head back to over head keeping your hips high 
-Repeat while maintaining hip thrust position

Pullover

Pullover SS Front Raise

You will need light to medium dumbbells or kettlebells for this superset.

*hannah is out of the country, so in the meantime Michal will demonstrate*

Recommended reps: 5 Right, 5 Left, 5 together, 5 second ISO
Recommended time: 60 seconds 
Recommended weight: light 

Modifications: perform just bicep curls, hammer curls, 

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 face the ceiling 
-keep your elbows close to your sides and your torso completely still 
-using your biceps, curl the weights one at a time to your shoulders 
-squeeze your biceps at the top of the rep
-lower controlled

4 Way Bicep Curl

Hannah is out of the country, in the meantime Michal will demonstrate

Recommended reps: 5 Right, 5 Left, 5 together, 5 second ISO
Recommended time: 60 seconds 
Recommended weight: light 

Modifications: can sit reverse on an incline bench for chest support

Substitutions: overhead tricep extensions, tricep pull downs 

Form:
-start in a standing position: feet hip width distance apart, ribs stacked over pelvis 
-hinge at the hips to get into a bent over position 
-keeping your core engaged and back flat, pin your Elbows to your sides
-keeping your upper arm and elbow still, extend your elbows to kick back the weights
-squeeze your triceps at the top of the rep,
-lower controlled 
-do not swing your weights

4 Way Tricep Kickback

4 Way Bicep Curl ss 4 Way Tricep Extension

You will need yourself for this ladder finisher (keep an eye on time). Read modifications for the ISO pushup as well!

*tip* take brief pauses of rest if you need to.

Recommended time: 60 sec, 45 sec, 30 sec, 15 sec

Modifications: can go on knees, can go hands elevated on chair or bench, can even do hands on wall (this is how michal performed these during testing). 

Form:
- Start in a pushup position, hands underneath shoulders, toes tucked, hips neutral, core appropriately engaged to manage pressure glutes, and quads engaged.
- Bend your arms at a 45 degree angle or right by your sides, as long as it is not a 90 degree angle, and bend down a couple of inches to the halfway point
- Hold this position keeping your body tight

ISO push up hold

*Michal is demonstrating while Hannah is out of the country.

Recommended time: 60, 45, 30, 15 seconds 
Recommended weight: none 

Substitutions: bear plank shoulder tap, inchworms, plank shoulder tap, commandos 

Modifications:can place knees on the ground and just walk hands out

Substitutions: dumbbell pullover, lat pull down 

Form:
- Start in a bear plank position, hands underneath shoulders, knees underneath hips, toes firmly planted on the ground, hips square , and back is not arched/sagging or rounded/poked
-keeping your core appropriately engaged, walk forward one hand and one foot at a time.
-walk toward 1-3 steps and then walk backward in reverse 
-try and keep your hips low

Bear Crawl

Finisher

W4/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!

W4/D3 Bridge: Upper Body

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