Name: Playbook - Hannah Bower - W8/D2 Upper body
Uploaded: 2023-12-12T00:44:19.847Z
Duration: 45 min
Description: W8/D2 Upper body

Can't do those delt thingy on the bench. Rear delt fly is hard with even with 2 kg. Can't retract my shoulder blades well enough. The swimmers like move afterwards is even harder, it is not happening properly. I don't know why but i cant do that pattern with both arms at the same time. My shoulder blades are like not firing.

Sirma

Maddie

Allie

It felt like a lot of strange/awkward exercises. Which, usually I'm fine with a couple new things, but it felt harder to get into a groove and be more efficient with the whole workout.

Katie

It was amazing…. I am only able to do assisted pull ups

Arpita

Again, live the variety and how i found ALL my weak spots 😀😀

A. 2, 6 eccentric 70#.  3, 5 eccentric 70#. 2, 6 eccentric 70#.

A. 5. 2,5. 5. 5.

A. 8x55.  SS. SS but work in form, not in forearms!
B.  15 w/70 assist. SS. SS.

A. 15x7,5. 8x12,5. 13x7,5.
B. 13x17,5. 13x22,5. 9x32,5

A. 13x25.  SS. 
B.6x10ea. ss.

A. 12.
B. 5x2,5.

Leigh-Ann

Katherine

Michelle Eisenberg

Meaghan

Great workout! Feels good to be moving the body and sweating after the holiday weekend.

Andree

It’s been hard to motivate myself, took a few days, back at’er. 
Enjoy your day 😊

Alona

Ugh did wonders for my mental health today. Thank you!

Tessa

I did 4 reps of unassisted pull-ups for each of the 3 sets today followed by 4 eccentric pull-ups! Had to modify as I had no resistance band for assisted pull-ups and completely surprised myself! 💪💪💪

Sarah

Good upper body! I really enjoyed the banded kettlebell raises. It added a whole new dimension to them. ⭐💛

Caitlin

I wish it would say which muscles were being engaged. But I love your program! That would just make it so much better to me.

Kelly

It was good, hard/challenging but good. I did lighter weights and that was still challenging. Would taking 3-4 weeks off from consistent discipline weight lifting  cause a lot of muscle loss? TIA💙

Janine Ducharme

Ist was Great, nur i Need an Alternative vor the last exercise🤔

daniela kopp

Took a long break from this program, but i jumped back in today and I felt great!!!! I can definitely feel how much strength I've gained since starting this program!!! And that's including the several week break!

Cynthia Contreras

Happy Wednesday! I didn’t look at what I was doing for the workout this morning 😬 should’ve wore a more supportive sports bra 😅. This was one of my better upper body workouts I feel. I can’t even explain how or why but it just felt amazing. My core is feeling stronger and stronger finally which is such a great feeling!

Serena

I used to feel exhausted after working out or during my workout. Now I really enjoy everything and I feel just fine. So happy with my progress❤️ also if you were to do get stronger 2.0 imma be first in line for that program ❤️❤️

Heba

Bridgid

You know that feeling when you walk into the gym and nothing & no one else matters because you made the decision to be there and show up for yourself and you feel like the most confident, strong, badass chick ever? 

That’s how I feel walking into and out of the gym since I got your app ❤️

My back has never felt so strong! Thank you so much for continuing to push me every workout!

Renee B

Loved this one!!! So good and targeted upper body so well!

Dayna

the warm up is for lower body day, so that might need to be edited. Also, the run and sprint exercise doesn’t add up or I am misunderstanding from the preview to when you start the workout. Otherwise the workout was great and I did what I thought was correct!

Alyson

I can feel my upper body strength improving.... thanks

I so needed this workout today! I have a colposcopy at one, wish me luck! I had Stage 1 cervical cancer when I found out with my last child who is 8 months old. They told me I had two choices, to get an abortion or risk the cancer getting worse. Needless to say, the first choice was not even an option!! I was supposed to go in for a biopsy when my son was 12 weeks but of course I put our business and my property managing job along with our 4 kiddos first lol. To say the least my doctor was not happy with me what so ever. At the end of February, I got my period a week early. And then a week and a half ago on a Thursday I had black, gooey (t.m.i.) discharge for 5 days, Zach told me to call on Friday... the day after that stuff showed up... so I did. They got me in last Wednesday and that's when the doctor was not impressed with me 🤦🏻‍♀️ So he automatically scheduled a colposcopy for today at one! And over the weekend, on Saturday, I had brown discharge and today on the treadmill I started bleeding 🥴 I pray I can just get a hysterectomy and be done with it all 😫

Brooke

I enjoyed the workout. I just had to substitute some of the exercises due to basic equipment and an old injury. Thanks for your work!

Darolyn Da Silva

You did it again. Kicked my butt. In a good way of course 😅

Kassandra Soto

Sherise

Lower body workouts used to be my favorite but these upper body workouts from this program are really competing for that top spot!! These workouts make me excited to really cultivate my upper body strength. Already seeing such a huge difference!

Jenna

5 min walk or jump rope
Spider wall crawls
Lying ys, ts and chicken wings
Alligator chops
Rear delt pulls dislocations 

Run 1/2 mile then go right into 3x30 sec sprints at fastest speed. 

Pullups

Rear delt fly to front raise

Superset A
Alternating pull downs
Scapular pullups + circles both directions

Superset B
Cable serratus raises
Straight arm pull downs

Superset C
Back extension 
Resistance band kettle row

Corrective exercises
Superman shoulder lifts
Delt mini circles

- 5 minutes of walking or jump rope 
- Alligator chops/tornado twists
- Squat/duck hold
- Lunge to stand
- Lunge sequence
- Rear delt pull to dislocations

- Keep your arms at shoulder height
- Slow controlled movements

Alligator chops/tornando twists

- Transfer your weight from side to side 
- Focus in warming up your legs

Squat/duck hold

- Keep your chest up
- Bring your back leg up pushing through your front leg

Lunge to stand

- Focus on the range of motion
- Keep your chest up

Lunge sequence

- Focus on warming up your shoulders with controlled movements 
- Keep your arms fully extended

Rear delt pull dislocations

Warmup

You will do 5 minutes of a warmup at approximately 5mph or whatever feels right for you. From there you have three 30 second sprints at 8mp or as fast as you can go. Rest long enough to allow heart rate to come down, and keep repeating for sprints until the 5 minutes is over.

You can run outside, use a stationary bike, or any equipment you have available to you.

5.0 mph 0 %

8.0 mph 0 %

Treadmill

Equipment Substitution: place your shoulders on a bench, box, or edge of a sofa so that your feet are out in front of you in a glute bridge (similiar to hip thrust). Keep your hips lifted, core engaged, and have a pair of dumbbells reached over head. Lower the dumbbells so that they are parallel with your ears and then back up to directly overhead to perform a dumbbell pullover. 

Modifications: inverted row, jumping pull-ups, eccentric pull-ups, or assisted pull-ups.

- Can’t do a pull up?- check out my pull up tutorial on the tutorials highlight and incorporate one of the progressions. Goal is to work toward a harder profession as the guide progresses.

- Pull yourself up engaging your lats and retracting shoulder blades to initiate the movement first 
- Keep your core tight 
- Come down in a controlled motion

Pullups

- Place the top of your chest on the top of an incline bench 
- Raise the dumbbells forward
- Come up until you reach shoulder height 
- Come down in a controlled motion
- Raise the dumbbells laterally 
- Come down in a controlled motion

Rear delt fly to front raise

Equipment Substitution: resistance bands or dumbbell pullovers 

- Place your hands slightly outside shoulder width
- Pull down on one side and rotate your body 
- Engage your lat and your core
- Return to the initial position
- Repeat on the opposite side

Alternating pulldowns

Equipment Substitution: pushups scapular retractions. Get in a pushup position and retract/protract your shoulders.

Goal is 10 but do as many reps as possible without assistance and use assistance to finish reps

Scapular pullups

Superset A

Equipment Substitution: Resistance band. You can also stand with your back against a wall and place your arms in the similar cactus position and raise your arms overhead with your back and arms keeping contact with the wall.

- Hold the end of the cable with your thumb facing up
- Pull the cable up with a slight bend at the elbow
- Engage your upper back and your shoulders as you raise

Serratus raises

Equipment Substitution: Resistance bands

- Hinge at the hips and lean forward slightly 
- Pull the tope towards your waist engaging your lats
- Reverse the motion to come back

Straight arm pull downs

Superset B

- Hinge at the hips and come down with a neutral spine
- Hold the band with both hands
- Pull the kb up keeping your elbows close to your body
- As you pull engage your back

Resistance kettle rows

Equipment Substitutions: if you have a bench, you can hook your feet on the bottom side of the bench, hips hang off the end. You can also do laying on the ground supermans, banded good mornings, or resistance band deadlifts.

6 of each variation!

Back Extensions

Superset C

- Lay face down and extend your arms in front of you
- Bring your elbows toward your ribs 
- Raise your hands
- With your arms extended bring them down

Superman shoulder lifts- weight is optional

- Hold the small plates with your palms facing you
- Start to raise the weight doing mini circles
- Once you reach shoulder height bring the weight out
- Come down slowly

Delt mini circles

Corrective exercises

W8/D2 Upper body

The yoga ball leg curls right have SLRD was madness!

Ashley

This is my third program and I love the heavy lifting!

Trista

Alexi

W1/D1 Get Stronger

Catherine

Talesha Swainston

W1/D2 Get Stronger

Monica

So good! Picked up the right weights for the reps and every exercise and set was super effective.

Nice workout again. My legs are killing me this week. Just what I need to change

W1/D3 Get Stronger

Thorough explanations, great workouts! Thanks Hannah!

Courtney

Woah the butterfly swimmers were tough. I tried but don’t think my position is right.

W1/D4 Get Stronger

That kicked my butt! Sweating like crazy and 100% got to VO2 max.

Jazmine

W1/D5 Optional HIIT to add in

Struggled to do the incline box weights and Superman with weight, I tried tho!

I’m recovering from Covid for the second time. This was a really great combo to get back into moving my body. Thank you for all of your attention to corrective measures and form.

Kirsten

W2/D1 Get Stronger

Keeps getting harder haha I’m showing up so that’s good!

Love love these full body workouts 💪🏽

Jillian

W2/D2 Get Stronger

Laura

My first box squats. It was so good. Not having to go all the way down and feeling comfortable knowing the bench was there to support me. I guess you can always go heavier than your full squats, right?

So good! My entire body felt worked hard!!

Lindsey

W2/D3 Get Stronger

Having to modify a little my gym doesn’t have a box but I did it!👏🏻

Hard but fun to try new moves I hadn’t worked on before.

Maggie

Hannah Campbell

W2/D4 Get Stronger

Would be nice to incorporate some upper body in the hit sessions. Maybe some low weight high rep stuff

Jenn

Woooeeee!  🔥!  Haven’t done a HIIT in a good minute and this definitely left me with zero in the tank!  Feel like a beast. Thanks!!!

Hard but very diverse so super good and challenging!

W8/D2 Upper body

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