Name: Playbook - Hannah Bower - W6/D1
Uploaded: 2023-12-12T00:44:20.130Z
Duration: 30 min
Description: W6/D1

Arms and shoulders on fire 🔥 once again, great workout!

Mhairi

OMG!!! Only mod was assisted chin-ups 🥲🥲🥲 I DID IT. 💙💙💙 hope this stays up for a little so I can finish the 8 week program. I’m loving it

Sara

Thank you! Question on the shoulder series...is it 3 min. AMRAP each direction? 🥺

Barbara

Hard and sweaty for an arm day! I added 15 min on the stair master to the warmup! Whew!

Holly

Brandi

Warm Up:
x 22x alligator chops, 20x standing toe touches, 20x gate swings, 20x twisters

Workout:Upper Body

A1: 5x 30 Second Sprints. Rest until heart rate comes down. No more than 90 seconds
B1: Shoulder Series (lateral, front, combined)
C1: Incline Bench RearDelts (regular)
C2: Incline Bench Rear Delts (hammer)
C3: Incline Bicep Curl to Hammer Curl
D1: Chin Ups
D2: Lat Pull Down
E1: Plank Hold (regular and side)- optional to add crunches or dips.

Cooldown:
x Stretch – watch video for reference

Rest until he comes down. No more than 90 seconds.

Sprints

Circuit A

Perform as amrap (as many reps as possible)

Shoulder series

Circuit B

- Place your chest on a bench 
- Retract your scapula 
- Lift the dumbbells keeping a slight bend at the elbow 
- Engage the back of your shoulders

Incline Bench RearDelts (regular)

- Place your chest on a bench
- Lift your arms with a slight bend at the elbow
- Keep your pinky up throughout the movement. 
- Engage the back of your shoulders as you go up

Incline bench hammer

- Lay on the bench
- Hold the dumbbells by your sides
- Curl the dumbbells up with your palms facing  you
- Squeeze at the top and come down slowly

Incline bicep curl to hammer curl

Circuit C

- Pull your body up
- Engage your back as you go up
- Keep your core tight

Chin ups

- Hold the bar slightly outside shoulder with
- Pull the bar down keeping your shoulders down
- Bring your elbows into your ribs
- Squeeze your lats as your come down

Lat Pull Down

Circuit D

- can choose between regular or side plank. Can add in dips in either position or a Crunch in the side plank! 

Place your elbow on the floor
- Bring your hip off the floor
- Your body should be straight from your shoulder to your foot
- Bring your knee towards your knee 
- Squeeze your obliques

Modify and go on knees.

Side plank crunches

Circuit E

W6/D1

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 👌

Maria

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

W6/D1

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