Name: Playbook - Hannah Bower - W9/D2 Upper Body
Uploaded: 2023-12-12T00:44:19.910Z
Duration: 45 min
Description: W9/D2 Upper Body

Love this workout! That bicep set omg 😳

Lindsey

I could do only 1 round of core exercises. Other than that it was excellent

Arpita

Just coming out of a month of illness, included a really rough round of mastitis. These workouts are making me feel healthy and strong again!!

Super fav again!

A.  8x10. 8x12,5.
8x3. 8x3. 8x10.
B. 7,6,7

A. 4x10. 4x12,5. 3x15.
B. 10x27,5. 13x32,5. 10x42,5.

A. 10x15. 8x17,5. 13x17,5.
B. 10x40. 13x50. 11x60.

A. 12x17,5. 12x22,5. 12x22,5.
B. 10x12,5. 10x12,5. 9x17,5.

A. 15. Ss 
B. 15.
C. 15.
D. 15.

A. 10. 10.
B. 10x5. 10x7,5.

Leigh-Ann

Kayla Lennon

It’s been a little over a week and a half since I last worked out and I definitely didn’t do as much as I would have liked, but it felt great to move my body! These workouts have brought lifting back to my life and it means so much for this mama!! Here’s to continuing to move my body while preparing for baby #3!! Thank you for all you do!!!

Hannah

Kristen

Haven’t done these workouts in months… improved without even knowing!! Eccentric P/U: 20 on feet 4 on knees

Jackie

Michelle Eisenberg

I love this one!! Pushed me just enough on arm day!

Christine

Feeling strong and supported by myself, appreciate you Hannah!

Jillian

Alona

That was awesome! I see improvements and feel it too! I love this app and the way the exercises are organized!

Janine Ducharme

Feeling myself getting stronger. Upped my weights from week 7 💪

Sarah

Kirsten

I have had a pretty rough last week. Workouts have been hard to do but I've gotten them done. Ready for this week to turn around a bit 💛⭐

Caitlin

My lower abs are feelin it! Wow! Such a good upper body workout. I love these movements in this program! They are so different than the typical movements and I think that’s why I feel so much better toward my workouts!

Serena

Ugh running late and had to cut it super short this morning but bumped weight up so I could still get a good burn! Hoping to do another workout later today to make up for it!

Jai Aja

Increased my weights this time and it felt AMAZING ❤️

Heba

Briauna

Chelcie

Great workout as always! Loved having the core workout thrown in here too.

Jenna

I love this, I would love to have a place to add the weights I used too

Stephanie

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

Superset A
Lateral delt raise into resistance raises
Pushups with arm extension

Superset B
90 iso with db bicep curl
Cable tricep extension

Superset C
Incline DB fly
Spider row

Superset D
Kneeling paloff press
Rated cable delt raise 

Core circuit 
Bicycles
Toe touches
But lifts
Half dead bug

Corrective exercise
Serratus wall slides
Weighted external and internal rotations

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

- Place a band around your wrists
- Walk your hands up and down the wall

Spider wall crawls

- Focus on warming up your shoulders 
- Keep your spine in a neutral position

Lying Ys, Ts and chicken wings

- Keep your arms at shoulder height
- Slow controlled movements

Alligator chops/tornando twists

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

Rear delt pull dislocations

Warmup

- Hold the dumbbells with your palms facing your body
- Raise your arm with a slight bend at the elbows
- Keep your core tight and chest up

- 8 reps with db
- 8 reps with bands

Lateral delt raise into resistance raises

- Start in a high plank position 
- Flex at the elbows to come down
- Come down to the floor
- Lay on the floor and extend your arms

Pushups with arm extension

Superset A

Hold one dumbbell at 90 degrees
- Curl the opposite dumbbell up 
- Keep your core tight and chest up
- Engage your bicep as you curl the dumbbell up

90 iso with db curl

Equipment Substitution: Resistance bands or bent over reverse grip tricep extensions

- Hold the bar with your palms facing up
- Keeping your elbows close to your body extend your arms
- As your extend your arms engage your triceps

Cable tricep extension (supinated grip)

Superset B

- Hold the dumbbells with your palms facing each other 
- Come down with your elbows slightly bent 
- Bring the dumbbells back together engaging your chest

Incline db fly

Equipment Substitution: Dumbbells or Kettlebells. You can also lean over in a standing position (split stance) to create the same angle. Make sure to engage your core if you do so.

- Place the bottom of your chest on the incline bench
- Hold the bar with your palms facing toward you
- Pull the bar towards you
- Squeeze your back as you pull

Spider row

Superset C

Equipment Substitution: Resistance band or get on your knees and perform with a dumbbell.

- Place one knee on the ground
- Hold the handle with two hands 
- Extend your arms engaging your core 
- Come back in a controlled motion

Kneeling paloff press

Equipment Substitution: resistance bands or dumbbells

- Sit on the ground with your back straight
- Raise your arms above you engaging your back
- Reverse the motion to return to the initial position

Seated cable delt raise

Superset D

- Keep your back on the ground
- Bring your elbow toward your knee
- Repeat on the opposite side
- Keep your core engaged

Bicycles

- Lay on the floor with your legs extended above you
- Reach and touch the point of your shoes with your hands
- Squeeze the top of your abs as you go up

Toe touches

- Lay on the ground with your legs extended above you
- Raise your hips of the floor
- Use you abs to come down in a controlled motion

Butt lifts

- Lay on the floor with your arms extended and your leg bent
- Keep your back on the ground
- Extend one leg and return to the initial position
- Repeat on the opposite side

Half dead bug

Core circuit

-Start by facing a walled placing your elbows on the wall ( elbow plank position.
-Spread your scapula apart then squeeze them back together a few times.
-Keeping your shoulders and lats activated slide your arms up and back down the wall a few times for active movement.
-Repeat

Serratus wall slides

- One set of internal one set of external
- Keep your elbow close to your body
- Rotate at the shoulder

Weighted external and internal rotations

Corrective exercises

W9/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.

W2/D1 Get Stronger

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

Love love these full body workouts 💪🏽

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?

Sirma

So good! My entire body felt worked hard!!

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!

W9/D2 Upper Body

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