Name: Playbook - Hannah Bower - W7/D3 Bridge: Upper Body
Uploaded: 2025-07-08T00:56:35.909Z
Duration: 35 min
Description: W7/D3 Bridge: Upper Body

Gayla

Worked out with a friend today and I feel like we really pushed each other and it was so good! Can barely lift my arms

Ashley

Omg. That finisher?! Insane. So many modified push ups were required.

Aubrey

That was rough! Finisher was a killer! Jello arms! 🥵🥵👊

Beatrice

Caroline

Colleen

I can barely lift my arms after that workout. That finisher was no joke!

Brittney

Sarah

Arms feel like jelly from that finisher. 🥵

Jackie

Bekah

Niceee, shoulders feel stronger 😮‍💨

Karla

My arms were still sore from Monday!😂 this was great to get them moving and less sore

Shelby

Nikki Ouk

My arms are absolute jelly.  Dang!  I had yo really dig deep in parts of this.  My supporting muscles are still catching up to my larger muscle groups, but I didn't give up.  Kept pushing and I feel ready to tackle the day now!

Rebecca

It was a good workout. Discipline>motivation this morning 🤪

Caitlin

How will I work today with jello arms/shoulders haha

Emilia

Great upper body work out! I noticed everything felt heavy today so I decided to drop the weight for the finisher and focused on reps. Feeling ready to take on the day 💪🏼

Elyssa

Brittney Howell

REMINDER: bridge program is not permanent! If you love a workout be sure to download it before it disappears!

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!

1 Rep= right arm, left arm, both arms 
Recommended reps= 5-8

Modifications: because of the progressive overload of this movement, you may need  to drop down on the weight you choose, or do alternating single arm chest press 

Can do this on a bench

Form:
-laying on a flat surface or a bench hold your weights by your shoulder 
-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 one arm by bending your elbow at a 45 degree angle 
-do not bend directly outward at a 95 degree angle 
-while you are lowering one arm, keep your other arm stable over head
-press your arm back up
-switch sides and keep the arm that just pressed engaged overhead
-after you’ve done each arm, you will then perform a two arm bench press 
-lower both arms down together and back up 
-this is one rep

1-1-2 Chest Press

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

1 rep= 1 wide row (reverse grip) 1 narrow row (hammer grip)
Recommended reps: 5-8
Recommended weight: medium to heavy 

Equipment Substitution: kettlebell, band 

Modifications: can perform one arm at a time, can place knee or hand in a bench, can place chest on a incline bench 

Form:
- Start in a standing position, feet firmly planted on the ground, core engaged, chest tall, and shoulders retracted
- 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 the back wall, pull your elbows at a wide angle to the ceiling 
- Brace core and maintain shoulder retracted 
- Squeeze your shoulder blades together before and as you pull 
-lift the weights to chest level and then lower maintain core control
-then turn your wrists to face each other; and bring your elbows in to your sides, pull the weights narrow to your side 
-lower 
-repeat

Alternating Grip Bent Over Row

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

Equipment Substitution: kettlebell, band 

Form:
-in a standing position place your feet flat on the ground hip width distance apart
-stand tall with your ribs stacked over your pelvis
-hold your weights down by your side  
-without moving your torso begin to lift your arms laterally out to the side keeping a slight bend in your elbow
-do not lock out your elbow, keep a slight bend 
-once your hands are parallel with your shoulders, pause 
-then lower the weights down so that they are resting on the front of your thighs  like you did in the starting position 
-repeat

Delt Raise

Alternating Grip Row ss Delt Raise

Reps are per direction.

1 rep= 1 hammer grip (wrists face to your body) + 1 supine grip (wrists face the ceiling).

Recommended reps: 5-8

Form:
-start with your core engaged 
-hinge over at the hips (very important to engage core here to protect your back)
-engage your triceps to extend the dumbbells back. At the top of the rep squeeze your triceps
-come back to starting, turn your wrists so that they face the ceiling 
-kickback the dumbbells
-no swinging your arms, slow and controlled.

Alternating Grip Tricep Kickback

1 rep= 1 hammer curl, 1 standard curl, 1 angled curl 
Recommended reps: 5-8
Recommended weight: light 

Equipment substitutions: dumbbell, band

Form:
-start standing with your core engaged, shoulders retracted, and a weight in each hand 
-start with a hammer grip (wrists face each other)
-curl the weights to your shoulders keeping your torso still and elbows close to your body
-lower the weights down 
-flip your wrists so that they face the ceiling 
-curl the weights to your shoulders keeping your torso still and elbows close to your body
-lower the weights down
- keep your wrists towards ceiling, but move your hands 45 degrees outward keeping your elbows near your body 
-curl the weights to your shoulders keeping your torso still and elbows close to your body
-repeat

3 Way Bicep Curl

Alternating Grip Tricep Kickback ss 3 Way Bicep Curl

You will need yourself and a light pair of weights for this ladder finisher (keep an eye on time).

Recommended time: 60, 45, 30, 15 seconds 
Recommended weight: light to medium  

Equipment Substitution: barbell, kettlebell, band 

Modifications: can perform standing 

Substitutions: alternating shoulder press 

Form:
-in an kneeling position, appropriately engage your core to manage pressure and plant your shins firmly on the ground 
-press your weights to shoulder level 
-retract and engage your scapula, using your shoulder muscles press both of the weights overhead 
-do not lock out your elbow, keep a slight bend 
-lower the weights back to your shoulder 
-keep your core engaged and torso still for any and all overhead movements

Kneeling Shoulder Press

Recommended time: 60, 45, 30, 15 seconds 

Tip: if you run out of gas but have time left, take 5 seconds break between reps until the time runs out 

Modifications: place your knees down or your hands on an elevated surface.

Feel free to check out the push-up tutorial/progressions video under tutorials highlight

Form:
- start in a plank position 
- core engaged, neutral spine, hands underneath shoulders, hips square to the ground, toes firmly planted on the ground, quads engaged 
- lower to the ground with elbows at a 45 degree angle keeping core engaged 
- touch chest to the ground 
- press back to plank keeping core engaged, torso still, and hips square

Push-Up

Finisher

W7/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

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

Amber

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!

It was good but I will need to add more to the warm up.

Kass

Wk2/Day 1 PHASE 1 | 2.17.25|  Glutes, Hamstrings & Adductors

Didn't get to the 7 mins amarap but did the rest

KRYSTAL

Did half the workout coming off the flu but still feeling like a badass! 💪

Wk2/Day 2 PHASE 1 | 2.18.25| Back, Biceps & Delts

🥹🥵🥵🥵🥵🥵
Did this after a 2.5 mile run and whoooooo boy! Had to use more assistance with sissy squats than normal which was slightly disappointing but think that’s just due to fatigue from the run

Single leg squats killed me… but I was giving the full variation of sisy squats a go and succeeded for one round, little wins

Janine

Amanda

Wk 4 1.30.25 Quads, Glutes & Adductors   

Great workout! My shoulders and chest are shaking!

Shiloh

This series was fun! Looking forward to revisiting these exercises in the future!

Wk 4 |1.31.25| Triceps & Delts 

Fantastic workout! Didn’t mind doing legs tonight, kept my weights the same and see how my recovery feels.

W7/D3 Bridge: Upper Body

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