Name: Playbook - Hannah Bower - W8/D3
Uploaded: 2023-12-12T00:44:20.709Z
Duration: 30 min
Description: W8/D3

Divya

Exhausted!!! Way to create a killer upper bod workout

Alexandra

Shelby

Dynette

Warm Up:
x Run 1⁄2 mile
x 33x alligator chops, 20x standing toe touches, 20x gate swings

Workout: Upper Body
A1: ChinUps
A2: Dips
B1: Cable Tricpes (rope)
B2: Lateral Delt Raise
B3: Bicep Curl (rope)
C1: Plank Pushup
C2: Burpee Pushups (optional to add jump)

Cooldown:
x Stretch – watch video for reference

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

Chin ups

- Place your hands on the bars
- Come down keeping your elbows close to your body
- Come down until your arm reaches 90 degrees
- Push through your triceps to come up

Dips

Circuit A

- Hold on to the rope with your palms facing each other 
- Extend your arms engaging your triceps
- Keep your chest up and your core tight

Cable tricep (rope)

- Hold the rope with both hands
- Curl the rope up squeezing your biceps at the top
- Come down in a controlled motion

Rope curl

- Start with your feet at shoulder-width apart
- Lift one DB in front of you and the other dB laterally 
- Alternate sides

Dumbbell alternating/lateral delt raises

Circuit B

- Start with your elbows on the floor
- Extend one arm followed by the other
- Come up to a push-up position
- Keep your core engaged through the movement

Elbow plank pushups

- Hop placing your hands on the floor in front of you and your feet behind you
- You should be in a pushup position
- Bring your body down bending at the elbows
- Come down all the way to the floor
- Hop bringing your feet forward
- Return to the initial position

Burpee pushup

Circuit C

W8/D3

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

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!

Mhairi

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

W8/D3

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