Name: Playbook - Hannah Bower - W6/D2 Upper Body Foundational Fitness
Uploaded: 2024-01-18T19:28:17.953Z
Duration: 55 min
Description: W6/D2 Upper Body Foundational Fitness

Kiki

I like it!!! 💪🏻💪🏻💪🏻😄

Beatrice

Wow feel so much stronger this time! I made the pullups easier to get the feel of the ROM and wow! You can see the whole gym from here! Haha. 
My pushup game just got serious!  Haha
Last set held 20#, too light. Start with 22.5 and 10#.

Leigh-Ann

I have started loving my body…. Thanks for being such an amazing trainer and coach 🙏🏼

Arpita

Wanted to get this last upper body in even though I know the challenge is done and I already submitted photo. It was great. My arms are on fire 🔥

Dedra

Made big improvements on the push-ups!! Ahh 💪🏼💪🏼 didn’t get to the finisher but I’m about to carry my heavy son around the store so biceps will be burning 😂

Jacee

So glad I got it done. I kept putting it off while I was working.

Becca

Jessica

Nikki

Emily Storm

Gonna feel that one tomorrow. Love seeing the differences between week 6 and week 1!

Carol1

A nice upper body burner. Had me sweating and that finisher was awesome. 🔥

Shanele

Great workout! Feeling weak today but did my best and made it work! Still seeing progress regardless!

Emily Pokrywka

Brooke

Will have t-Rex arms later today 💪🏻😅

Christine

Beat my buy in on push-ups by 7. Did 25 all out @ buy in and went to 32 today! Also increased reps on assisted pull-ups by 1 😅 not much but it’s something!! 🎉

Kayla Stock

Can’t believe we’re at the end of this challenge already. I’m in Facebook jail and can’t interact with the fb group but I’ve really enjoyed this challenge! And have seen insane results. Can’t wait for the next one! Here’s to finishing strong this weekend!

Ivory

Traveling for work and limited hotel fitness center equipment so had to modify, but still great!!

Kaitlyn

Good upper body day where I was able to increase weight on many exercises!

Caitlin

Having officially completed the last upper body day of this challenge I can confidently say I HATE PULL UPS 📣
that being said I enjoyed challenging both my muscles and mindset in these 6 weeks and while I won’t be adding pull ups to my routine I am proud of my progress 💪🏻

Morgan

Helena

I was able to do 8 pull ups in a row 🥹. That’s two more than I was able to do at the start of the challenge. Determined to do 10 in a row. Every time it’s within reach, something happens to cause me to lose my progress. Also, why do 10 push ups feel so easy? 😅 
Super excited for the summer bridge program. Looking forward to continuing to perfect these fundamental movements.

Cleo

Didn’t want to but mentally pushed through

Delaney

I think that was one of the best bicep pumps I’ve had EVER

Shelby

Taylor

💪🏻💪🏻💪🏻💪🏻💪🏻👏🏻👏🏻👏🏻👏🏻

Why does my empty water bottle feel heavy?! 🤣 got 3 band assisted pull ups!!! Weights went up a little and overall I’m proud of this one

Paula Kane

Feeling strong after that workout. I love the feeling of being able to increase your weights!

Jordan

Brittney Howell

Had to skip a lot today because of my cycle, had no strength 🙈 I will try it again in a few days 😎

Carina

Wooo! Last push-up pull up workout! 

The goal: how well can you do them? Can you go from knees to full plank for push-up ? Can you remove a band, get one pull-up unassisted? Let er rip!

Use this warmup to prepare for push-ups and pull ups.

Reps are up to you, move through these movements as long or as short as feels good.

Recommended reps: as feels good 

Modifications: limit range of motion, use a band or support with feet on a bench/chair 
Substitutions: scapular pushups 
Form: -start hanging bar (with or without assistance) with your wrists facing away from you -Spine, head, and neck are all neutral and in alignment -Begin by retracting your shoulders, Retracting is when you engage your shoulder girdles/scapula to come together to meet in the middle of your back -This will lift your torso upward and is the starting motion of a pull-up -Pause at the top of the rep -Then you will protract your shoulders by thinking about spreading your shoulder blades as far apart as they can be from one another -This will lower your torso, and is the motion of lowering from a pull-up -Continue to retract and protract for set amount of reps

Scapular Pull-Up and Push-Up

Y Position (thumbs up)
T position (thumbs up)
Bent T position (wrist down)
Bent T position Rotator Cuff
M position (wrists up)

Modifications: lay on a bench and start with your arms lower and raise to parrallel

Form:
-start laying on the ground face down
-out stretch your arms out at a 45 degree angle (Y position) with your thumbs pointed towards the ceiling
-Keeping your body still, lift your arms off the ground as far as they will go. 
-perform for suggested reps or for however long feels good
-then you will move your arms out to a T position (out directly to the side).
-keep your thumbs pointed upward and lift off the ground as high as you can for recommended reps
-Then you will bend your elbows at a 90 degree angle and keep your wrists facing the ground
-lift as high as you can for suggested reps
-from there, lay your bent elbows down on the ground and instead of moving your arms off the ground, you will move just your wrists (this will target rotator cuff)
-Finally you will lay your arms down by your side at a 45 degree angle with your wrists facing the ceiling
-lift as high as you can

Varied Y Raises

Modifications: limit range of motion

Form:
Start kneeling with your hands placed on the ground 
-take one hand and pick it off the ground 
-from there you will reach it underneath your torso while you drop your shoulder as low to the ground as range of motion allows
- pause and feel the side body stretch 
-then you will unwind your arm and instead of placing on the ground you will reach it towards the ceiling 
-see if you can vertically stack your shoulders on top of each other to get a torso stretch

Thoracic Mobility

Modifications: bands, Bodyweight , limit weight 

Substitutions: lat pull down 

Form: 
-start seated with your ribs stacked over your pelvis and your weights in hand
-begin to engage your lats and scapula as you try and pull the weights towards your hips
-pause at the top of the rep
-lower and repeat

Lat Shrugs

Pull-Up/ Push-Up Warmup

Recommend reps: 6-8

Modifications: add bands for assistance, pull-up machine, can place one or both feet ona bench/safe rack in front for assistance, spotted pull-up

- Substitutions: inverted row, standard dumbbell/barbell row

- Equipment substitutions: barbell/rack, coffee table/island for inverted row

- Form:
- Start hanging bar (with or without assistance) with your wrists facing away from you, this
is the same set-up for an inverted row
- Spine, head, and neck are all neutral and in alignment, same with an inverted row
- Begin by retracting your shoulders, Retracting is when you engage your shoulder
girdles/scapula to come together to meet in the middle of your back (same with inverted
row)
- This will lift your torso upward and is the starting motion of a pull-up (or inverted row)
- Continue to retract your scapula while you think about driving your elbows downward to
the ground (same with inverted row)
- You will also be appropriately engaging your core to manage pressure (same with
inverted row)
- Try and visualize yourself pulling the bar downward rather than thinking about your chest
going upward (same with inverted row)
- Pull until your chin/chest are at bar level (chest level for inverted row)
- Lower slow and controlled by protracting your shoulder (spreading them apart/away from
each other) (same for inverted row)

Pull-Up

Recommended reps: 8-10

Modifications: place your knees down or your hands on an elevated surface, hands on the wall

- Form: Feel free to check out the push-up tutorial/progressions video under tutorials
highlight
- start in a plank position
- Core is appropriately engaged to manage pressure, neutral spine (neither arched or
sagging), hands underneath shoulders, hips square to the ground, toes firmly planted on
the ground, quads engaged
- Begin to lower your chest to the ground by bending your elbows at a 45 degree angle
- Lower until your chest touches the ground or as far as range of motion allows
- press back to plank by extending your elbows while you appropriately engage your core,
quads, and chest
- Continue to keep your spine neutral as you press back to plank

Push-up

You will need a cable OR a band (modifications are shown) for this superset

Recommended reps: 8-10
Rep= 1 rull range + 1/2 rep

Equipment Substitutions: dumbbells, kettlebells, band 
Modifications/substitutions: hammer curl, angled curl, preacher curl  
Form: -start in a standing position, chest tall with your ribs stacked over pelvis and  feet hip width distance apart. Feet firmly planted on the ground - grip your cable or hold your weights or equipment so that your wrists face the ceiling, thumbs face outwards -keep your elbows close to your sides and your torso still  -using your biceps, curl the weights to your shoulders  -squeeze your biceps at the top of the rep -lower halfway down so that your elbows are at 90 degrees
-pause
-from there curl the weights back to shoulder level
-lower all the way down 
-repeat

1 1/2 Bicep Curl

Recommended reps: 10-12

Equipment Substitutions: dumbbells, kettlebells, band

Substitutions: tricep kickbacks, skull crusher, overhead tricep extension

Form:
-start standing in front of your cable, or band, close to the the tension
-chest is tall and ribs are stacked over pelvis
-grip your equipment with your wrists facing each other
-pin your upper arms to your ribs and side body
-from here, lower your wrists down keeping your torso still
-lower until your elbows are at extensions
-pause and engage your triceps
-control the tension on the way back to starting
-repeat

Tricep Pull Down

Cable Bicep Curl ss Cable Tricep Pull Down

You will need a cable or band for this superset.

Recommended reps: 8-10 
Reps are per side
Recommended weight: medium to heavy 

Equipment Substitution: kettlebell, band, dumbbell

Modifications: limit rang of motion, perform both hands together

Substations: bent over row

Form:
- Start in a seated position, chest is tall and ribs stacked over pelvis
- grip your equipment (band or cable) with one hand, sit so that there is tension in your equipment
- keep your wrist in hammer grip (facing the opposite wall)
- Squeeze your shoulder blades together and engage your lats before and as you begin to pull your wrists towards your side body/ribs
-continue to pull past your body, it is okay if your shoulders twist to open 
-pull as far as you can
-lower slow and controlled

Seated Single Arm Low Row

Recommended reps: 10-12
Recommended weight: medium

Substitutions: Serratus Reach 

Equipment substitutions: bands, cable, can use dumbbells for a bent over or prone Y raise 

Form:
-start seated in front of a cable machine or a band tied to a safe surface
-grip your band or cables with your wrists facing each other (hammer grip)
-If you are using cables, be sure they are crossed, if you are using band be sure one end is looped through a pole to create the cross
-unlike Serratus reach you will keep your arms extended and straight (although you never want to lock out your elbows)
-begin to lift your hands upward in a front raise motion while at the same time start to widen their trajectory to a Y position
-lift until your hands are overhead your shoulders
-pause at the top of the rep
-lower controlled and repeat

Y Raises

Seated Single Arm Row ss Wide Y Raise

You will need a light to medium pair of dumbbells for this superset.

Recommended reps: 8-10
Recommended weight: light to medium

Equipment Substitution: kettlebell, band , cable

Modifications: use light weights

Substitutions: lateral raise or bent arm felt raise

Form:
-in a standing position, stack your ribs over your pelvis and plant your feet firmly on the ground 
-hold your weights down by your side  
-bend your elbows at a 90 degree angle, holding a 90 degree angle lift your elbows so that your weights are level with your shoulder 
-from here, maintain the level of the weight to your shoulder as you extend your elbows to straighten them out to the side 
-do not lock out your elbows keep a slight bend 
-once your arms are extended to the side, pause 
-then lower in reverse
-keep your arms high as you bend your elbows back to 90’degrees 
-lower with bent elbows
-repeat

Bent Arm Delt Extension

Recommended reps: 8-10
Recommended weight: light to medium

Equipment Substitution: kettlebell, band 

Modifications: can use a bench to support chest

Form:
- Start in a standing position, feet firmly planted on the ground and chest tall
- Hinge forward at the hips by shifting your glutes back until your chest is at a 45 degree angle 
- with your weights in hand, wrists facing each other and weights pressed against each other, pull your weights apart keeping a slight bend to your elbows 
-the goal is to pull until the weights are parallel with your shoulders
-at the top of your range of motion pause for 1-2 seconds
-appropriately engage core during the fly motion and while in hinge position to manage any pressure you may have
-maintain control as you lower to starting

Bent Over Reverse Fly

W6/D2 Upper Body Foundational Fitness

Tylar

Dani

Excited to start! I have been wanting something like this for awhile but didn’t know how excited I really was intil it was offered!

Mandatory Viewing, Please Watch All Videos

Hi Hannah, how do I join your foundational challenge Facebook page ?

Holly

Sooo excited to learn more about why and how to do these movements! I think it's going to be a fun twist to mindset mondays and can't wait to learn more!

Courtney

Excited to learn pull-ups too! Didn’t know that was part of this. Tried to learn those on my own for 8wks and made barely any progress

Foundational Fitness Coming May 15th

Very helpful. I appreciate the explanation of increasing weight and why. 
Thank you.

Jenny

Great info!! I can’t wait to get started. Hopefully I don’t max out my weights otherwise I’ll be upgrading the home gym

Cristine

What If I Don’t Have A Barbell/Pull-Up Bar

Brittanee

Anything will be overload for me! Been like a month since I’ve been in the gym due to injury so … lightweight! And not Ronnie Coleman lightweight 😂

Dani Pasano

Progressive Overload

Yes! This is helping so much and is exactly what I'm needing.

Nargis

Andrea

Squat Tutorials + Equipment Substitution

Jade

Great to really get the technique correct, I’ve always been worried about injuries with deadlifts and hence avoided with any weights

Kayhlia

I legit wanted to “like” that multiple times haha

Deadlift Tutorial + Equipment Substitution

Your lovely to really explain all these things everyone else Ive come across DOES NOT they automatically assume you know all these different things

Uff tough stuff, but great for the core engagement

Briana

Pull-Up Tutorials + Equipment Substitution

Amazing modifications when standard workouts just expect you to do the full push up 🙄🤯 thank you!!

Roslyn

That was sooo helpful with all the ideas & variations! Makes this seem so much more attainable!

Push-up Tutorial

Before: 
Squat, 84
Deadlift, 84
Pull-up/row, a couple at level 7 on bar rack
Pushup, eccentric from hight box at gym
After
Squat, 94
Deadlift, 144
Pull-up/row, 7 reps at level 11 on bar rack (4 levels lower!)
Pushup, 8 on the floor, not to the floor yet, bit didn't need my knee!

I cannot believe how much progress I've made! Tbc

I didn’t get to finish the program in the 6 weeks but wanted to do my buy out anyway! Definitely improvements! Next time I do this I’m hoping to be in a gym because I’d love to see how much progress I could make with the right weights and equipment!

Optional Buy-In

So amazing! Love how well you walk through every movement and the mobility exercises at the beginning. As a newbie, this is all so helpful 🫶

Keara

giraffe legs at an all time high right now 😅😅💪🏼

Brianna

Elise

W1/D1: Lower Body Foundational Fitness

I always underestimate slowing things down!

W1/D2: Upper Body Foundational Fitness

Had to skip a few exercises because my chest isn’t ready ! But felt good to lift heavier today

Made this a little more hitt like today with reducing weight and rest times! Loved it!

W1/D3 Full Body Foundational Fitness

Excited to get back to running! Loved this part last time!

Run before weights this session. Cooked! 🥵

Simone Fisher

This is always a mental battle on the way back up for me. BUT my paces increased 😈 my fav kind of progress!

Katie

W1/D4 Optional Cardio Foundational Fitness

First day back after a cruise, lots of food, and a terrible cold! Thankful for a guided program to get me back into routine

I’m finding a lot of weak points in myself. I LOVE THIS PROGRAM. Getting so strong!

W2/D1: Lower Body Foundational Fitness

Another great one …. Loving the variety in this program

Cynthia Contreras

W2/D2: Upper Body Foundational Fitness

Still recovering after vacation and illness. Had to add extra rests in this one. Hopefully can redo when feeling back to normal

All I have to say is WOW…. If I don’t have a six pack tomorrow after that core finisher I’ll be shocked 😂😂😂

W2/D3 Full Body Foundational Fitness

Would love slightly further but great workout 😊 thanks 🙏

W2/D4 Optional Cardio Foundational Fitness

I have been lifting for a couple years and this is the first time I have ever heard of progressive overload as something other than increasing weight. This changed my entire perspective. Thank you guys for sharing this. I feel a lot better about my workouts now.

I really needed to hear these. Thank you.

Sirma

That was me the other way wanting to go harder at the glute bridge and didn't go my way 🤣🤣🤣 ate the humble pie and went back to usual weights

Sumaiya

Progressive Overload: How to challenge yourself & get better

Still recovering from sickness. But besides that I still highly underestimated this workout.

Audrey

Dayna

W3/D1 Lower Body Foundational Fitness

Boy oh boy did this prove much harder than I expected …. Still struggling with my eccentric pull ups…. But I was able to do the first set on the bar without having to move down to the ground

W3/D2 Upper Body Foundational Fitness

Aaarrrgggghhh, those push presses, that finisher 🥵 I'm so dead.

Nicole Loewen

Thought my arms were going to give out at the end 😂

W3/D3 Full Body Foundational Fitness

I impressed myself with this one! Loved the circuit style. Kept my mind engaged and focused.

Not a runner so these are tough but a great challenge!

W3/D4 Optional Cardio Functional Fitness

HOLY QUADS. I hope Hannah is ready to pay for my wheelchair for the next 5days. So painful and so rewarding

Jennifer

I love how flexible this program is. I make the main exercises my mandatory exercise and then add whatever I want! Today I did clamshells and kneeling hip rotations instead of the plyos because my pelvic floor wasn’t feeling it, and it still was an excellent workout!

Brenna

This is the sweatiest I have been the entire program!!! Hit a PR too!

W4/D1: Lower Body Foundational Fitness

a good way to start another week. been feeling stronger than I ever have 💪🏼

Loved the burn out at the end and the core!! 🔥

Jessi

I did NOT want to workout today…. I tried 3 different times today before I finally committed and did the workout! But I completed it and I’m happy I did

W4/D2: Upper Body Foundational Fitness

Took a small break because of an injury… but felt so good to get back at it!

I feel getting stronger and this is priceless.

Just as enjoyable this week as week 1
Enjoying the feeling of having better form and muscle control little by little

W4/D3 Full Body Foundational Fitness

I love seeing myself increase my easy-hard speeds!

Still tough but I could hold a higher intensity each round for the whole thing?

W4/D4 Optional Cardio Foundational Fitness

This was brutal after so long! Was legit a kick in the rear 🔥🔥🔥🔥🙌🙌🙌
The b-stance and Bulgarian split squat killed me! 🫠🫠🫠 Could have dropped weights but what's the fun in that 🫠🫠

Didn’t have time to finish but I did most of it and also went for a PR on my squat again and got 165lbs 👏🏼

One of my favourite workouts! Love core cinchs at the end 👌

W5/D1: Lower Body Foundational Fitness

Not my best workout but we did it and that’s what counts …. Seeing SOME progress in my pull up… still unable to do one without assistance which is disappointing but I’ll get there

Felt wonderful🙌🙌
Thank you for programming such an amazing workout!!!🥹🥹🥹❤️❤️❤️❤️
Not been consistent last week either..but this hit all the spots!! The finisher was fire!!! 🔥🔥🔥

W5/D2: Upper Body Foundational Fitness

Amazing workout!! Love the burn!🔥🔥🔥

Nikki Ouk

I felt really good doing this after a while!🔥🔥🔥🙌
Upped all my weights! Hit a few prs 🫠🫠🫠

W5/D3 Full Body Foundational Fitness

Really pushed myself and feel awesome! My “all out” was 9.5!

W6/D2 Upper Body Foundational Fitness

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