Name: Playbook - Hannah Bower - W4/D3 Bridge: Upper Body
Uploaded: 2026-06-14T19:47:02.166Z
Duration: 35 min
Description: W4/D3 Bridge: Upper Body

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

Virginia

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!

LeighAnn

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 Sizzle| Week 3 Day 5| Pelvic Floor  + Cardio

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

Summer Sizzle| Week 3 Day 3| Power & Athleticism

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

Summer Sizzle| Week 3 Day 1| Power + Athleticism

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

This is a challenging workout for gym users and doesn’t relocate a realistic gym set up. I had to skip the treadmill intervals because the treadmill location is not near a location where I could complete the other exercises.

Jessica

Dead and dying but happy about it 🥵 The sweat is pouring down my face

Rachel T

Erin

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

I love the combination of strength training with core!!!

Hannah

jessica

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

Veronica

I had to take a 2 day break after the week 2 day 1 workout because I was sooo sore! This was so challenging today.. those jump squats at the end wowwww

Alexandra

Summer sizzle| Week 2 Day 2l Metabolic Conditioning

Laura

Summer Sizzle| Week 2 Day 1: Power + Athleticism

Did this over the lifting since I’m having muscle fatigue

Summer Sizzle| Week 1 Day 5: Core + Recovery

Felt easy but I’m very sweaty so I know I pushed it! Quite pleasing to have it feel easy but still get some good work done

Morgan

I thought this was gonna be easy peasy but boy I was wrong!  Talk about a sweaty mess! 🥵 ♥️

This was sooo fun and wow dripping sweat yet again!

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

Killer! Even got a dude fist bump in the middle!

Kelsey

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

Loved this workout! Can’t wait to increase weight on those db thrusters 😈

My favorite!!! I loooove a HIIT workout and this checked all the boxes 🤩

Sweaty mess. I told myself “maybe 8 rounds”, but once I got there I knew I could push through. I modified the box jumps and push-ups on the 5h round so I think that helped give me a bit more stamina. But boy, by those last 2 rounds I was getting gassed. Surprised myself by getting Tabata done pretty easily too. Gonna be sore tomorrow!

Summer sizzle| Week 1 Day 2l Metabolic Conditioning

Took a week off for deload and the first actual week of summer and this was such a good welcome back! Looking forward to this program

A week behind and loved this one!! Great way to start the week!💪

Rose

Ended the week with this workout and it was the perfect start to the weekend 🙌🏼

NEW! Summer Sizzle| Week 1 Day 1| Power Athleticm

Glad to get this one done on the earlier side today!! Can’t believe I finished this program even with all the set backs! Can’t wait to start Enough tomorrow!!

Kathryn

RECLAIM| Phase 3| Week 4 Day 5| Upperbody DELOAD

Feeling good! Can’t wait to start Enough!!

RECLAIM Phase3| Week 4 Day 4| Lower Body| Deload

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

So glad this deload week is lining up with my period 😊 makes it easier to convince myself to do a workout when I don’t it won’t be too hard.

Love those Z sits both challenging and provide lots of feedback

RECLAIM Phase 3| Week 4 Day 2| Upper Body DELOAD

A great deload day! Very sweaty, but felt good!

Hit a PR on the single leg press! Not too bad for a deload day!

Reclaim Phase 3| Week 4 Day 1| Lowerbody DELOAD

Felt stronger than I thought I would today! Was on vacay so didn’t do any of these workouts, but still did 2 rucks and 2 walks while away. Feels good to get back in to it!

Dedra

RECLAIM| Phase 3| Week 3 Day 5| Upperbody Athletic + Power

Felt good to crush this workout before vacay! This week lined up perfectly with my cycle so feeling extra strong 💪🏼💪🏼

Did nooooot want to move today but turned my brain off and got after it. Feeling better than when I started for sure

Pleasantly surprised with my increase and weight and performance all around 🤩

RECLAIM Phase3| Week 3 Day 4| Lower Body Athleticism + Power

I did the warm up, 8k + 9 min sprints and the core exercises. I'm exhausted and happy for it!. 🤜🏻🤛🏻

Completed last night but forgot to finish in app. 12mph is VERY fast for my little legs to go but I DID do it 🏃🏻‍♀️💨

lol she said, “sorry if these rolling V-ups give you ptsd” 😂

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

Upper body is never my fave but I love this workout!

Deja

RECLAIM Phase 3| Week 3 Day 2| Upper Body Strength + Power

Upped my weights in most of the exercises and still felt like I could’ve gone heavier! Feeling goooooddd today!!

🔥 🔥🔥🔥🔥🔥
Opted for Spanish squats. My quads are on fire!!

Michelle 

Sweaty 😓 great one for the middle of the week

Reclaim Phase 3| Week 3 Day 1| Lowerbody Strength + Power

I am getting better at it and upping the weight in some including landmine ones.

Dominique

The around the world lateral shuffle I find fun to do 😁

RECLAIM| Phase 3| Week 2 Day 5| Upperbody Athletic + Power

I enjoyed it. Intense and simple at the same time.

Didn’t increase weight as much as I feel like I could’ve because my knee was bothering me today but still felt good to get this one done!

RECLAIM Phase3| Week 2 Day 4| Lower Body Athleticism + Power

Couldn’t push myself as hard until the last 20 seconds since I had my 3yr old riding his strider and he wasn’t going that fast 🤣 but did what I could!! I loved it still!

Kayla 

I enjoyed core and cardio. Enjoyed most of it.

Julia

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

I am enjoying it and learning about getting more comfortable and confident in the movements while being stacked.

My push presses are feeling so much better 💪🏽🔥

RECLAIM Phase 3| Week 2 Day 2| Upper Body Strength + Power

I just got done with reclaim you march challenge and was wanting more workouts from Hannah! It was great!! I loved it. Although I have bands at home, my gym doesn’t have the bands like in her videos so I’ll have to bring mine from home next time! I did everything without bands at a slower tempo and I just love love loved it!! Soo good!! 10/10 recommend!

It’s been really hard mentally to stay consistent recently. I’m so glad I convinced myself to just do it today! Felt so good!

I definitely feel it in the glutes and certain areas. I took my time in the exercise. I enjoyed it until the end.

Reclaim Phase 3| Week 2 Day 1| Lowerbody Strength + Power

Courtney

I enjoyed learning new things and took my time on this one.

Whew! Always a little rough doing new exercises, the workout doesn’t feel as smooth but I’m excited to keep going and improving on everything! Felt good to move today, listened to my body and had an unplanned rest day yesterday.

Reclaim Phase 3| Week 1 Day 1| Lowerbody Strength + Power

Loving the little changes in phase 3! Felt really good today!

I enjoyed the upper body and things changed up. I also enjoy the stretches and cool down.

One of the best upper body workouts! 🤜🏻🤛🏻

RECLAIM| Phase 3| Week 1 Day 5| Upperbody Athletic + Power

Did not want to workout today but so glad I did!!

I enjoy lower body and I find it helpful.

RECLAIM Phase3| Week 1 Day 4| Lower Body Athleticism + Power

What a great workout, I also did the running twice! Inspired 🫶🏻

Wow that was good! Did 2 rounds of the treadmill work 👌🏻

Okay those rolling v ups did piss me off at first but once I got in motion no one could tell me shhhhh 🤪🤘🏻
I did struggle to roll from Superman back to my right side without a little finger push but I’ll work on it

Reclaim Phase 3| Week 1 Day 3| Sprints + Core

Felt good to get this done today! Definitely didn’t get as many workouts in this week as I had hoped, but next week is a new week!

I'm seeing some muscles 😱😍 I'm feeling so strong girls!!!

So loved every second of that. Feel so powerful!!!

RECLAIM Phase 3| Week 1 Day 2| Upper Body Strength + Power

We just did a little bit of errry thang today. Finally got connected with me PF which was really cool and strange at the same time.

Optional| HIIT & Mobility/Recovery

Some are challenging but I really enjoyed it.

Much needed core workout after week I had

Ooohh weee.  First time doing this and it has some really sneaky tough moves!  May be a new fave workout.

Reclaim| Bonus Advanced Deep Core (optional)

Reclaim phase 2| Week 4 Day 3| Deep Core + Cardio

My kids were screaming the entire workout but I still feel better getting it done! Here’s to a quick and easy bedtime😅

Kept it about the same as last week as I found I had a bit more in the tank than I thought I did coming into my workout today so I increased sets and reps where I felt it and got a god sweat in!

Thank goodness it’s de load on spring break! Working out with 4 under 6 isn’t not easy 😅

Zarah

Reclaim phase 2| Week 4 Day 1| Lower Body Strength| Deload

Hey I finally tried the deficit with the box, instead of grabbing my leg and hey it felt so good. I was able to do it with great balance and form. 🤜🏻🤛🏻

Got it done and feeling great! This might be my favorite routine of this phase

Lowered the weights and heights but it all still felt good!

RECLAIM Phase2| Week 4 Day 4| Lower Body Athleticism| Deload

RECLAIM| Phase 2| Week 4 Day 5| Athletic Upperbody| deload

Might be lower weights and less reps, but she still will make ya sweat!

Decreased sets but kept weights and reps about the same and am already shaky 🤪

RECLAIM Phase 2| Week 4 Day 2| Upper Body Strength| Deload

These kinds of workouts make me feel like a professional athlete 🤜🏻🤛🏻 I love it.

RECLAIM| Phase 2| Week 3 Day 5| Athletic Upperbody

I enjoyed it and it makes sense to take it slow instead is rushing to maintain posture. I find it to be helpful is what I need.

Did not have time for the cool down today! But holy moly I’m dead 💀💀💀 woke up early and did a ruck with the hubby too. Great lower body day today!

That post period strength man 😂💪🏻😅

RECLAIM Phase2| Week 3 Day 4| Lower Body Athleticism

Completed yesterday but forgot to finish in app. Good day to switch things up because my body was hurting

This was a nicely timed workout as I needed to give my body a break from lifting.

W4/D3 Bridge: Upper Body

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