Name: Playbook - Hannah Bower - Week 1 Day 3 (week 4) Spring Training: Upper Body
Uploaded: 2025-07-08T00:56:35.659Z
Duration: 30 min
Description: Week 1 Day 3 (week 4) Spring Training: Upper Body

Man those pikes sneak up on ya 😅 good workout overall!

Paula Kane

Delaney

Brianna

Perfect workout after a night of getting kicked in the back by a 3 yr old! Feeling stronger and love the stretches

Anessa

Molly

Biceps are dead. 💀 But that finisher was fun!

Cheyenne

Great workout and felt the burn definitely.

Dominique

Ended the workout with sprints cause my mom made me 🥴 such a good workout!

Rachel T

Stephanie

REMINDER: THIS PROGRAM IS TEMPORARY! After this workout gets pushed out of the daily training folder it will disappear. HOWEVER, if you like this workout you can download or save this to your favorites folder and have access to it after it disappears!

You will see a bar, dip machine, and bench in this workout, but remember modifications for home equipment are in the description

This warmup has been in my rotation for years! 

Short, sweet, simple!

Recommended reps: 8-10
Recommended sets: 1
Recommended band tension: light

Substitution: Use a light pair of dumbbells for bent over reverse flys, can also use cables 

Form:
-Start standing with your ribs stacked over your pelvis and feet firmly planted in the ground
-hold your band folded in both hands, or
Your cables crossed 
-lift your hands shoulder level out in front of you
-as you begin your pull, engage your scapula by retracting your shoulder blades together
-pull your wrists apart keeping a slight bend in your elbows
-pull until your arms are out at a T position 
-wrists stay level with your shoulders
-release the tension in the band or cable by adducting your arms back together
-repeat

Rear Delt Pulls

Recommended reps: 5-10 per side 
Recommended sets: 1
Recommended weight: none

Modifications: limit range of motion 

Form:
- Start in a child's pose position; knees and hands on the ground, hips seated back and low onto your calves.
- Press one hand into the ground while you place the other one behind your head 
- from there you will begin to open your chest by driving your bent elbow towards the ceiling 
-twist your entire torso to stack your shoulders 
-twist as far as you can
-then you will lower your elbow back towards the ground 
-once your shoulders are square you’ll then continue to reach your arm underneath your chest and across your body as far as range of motion allows 
-repeat

Preacher Tilts

Recommended reps: 10 per side 
Recommended sets: 1
Recommended weight: none 

Modifications: limit range of motion 

Substitutions: standing windmills 

Form:
-start laying on your stomach with your hands planted on either side of you out to a T position 
-begin to lift one foot off the ground while bending your knee 
-drive your hip towards the ceiling opening your torso and chest but keep your hand planted in the ground 
-twist your hips and rotate your torso so that your hips are stacked on top of each other 
-if mobility allows, tap your foot on the ground outside our opposite hip 
-lower down back to starting 
-repeat on other side

Scorpions

Upper Body Warmup

Progressive Overload: adding a reps

Recommended reps for sets 1-3: 4-6
Recommended reps for final set: 6-8
Recommended weight for sets 1-3: as close to Bodyweight as you can 
Recommended weight for final set: as much assistance as you need. Even if you need to jump down shake out arms and go again.

Modifications:
-IF you are at the gym or have a pull-up bar: add as many bands as you need for support or use the pull-up machine. Or do eccentric pullups 

-still can't do pull-ups...IF you have access to a barbell and barbell rack: inverted rows (can use bands as assistance)

-IF you do not have a bar you will perform HEAVY bent over rows, 6 reps per side and the drop set of 10-12 reps with lighter weight. 

See tutorial highlights for pull-up progressions and modifications.

Pull-ups OR Row

Progressive Overload: add 2 reps
Recommended reps: 10
Recommended sets: 3-4
Recommended weight: heavy  (last 2-3 reps should be a challenge)

Don’t have access to challenging weights? Increase reps to 12-15, slow down tempo, add pause, and 1/2 reps

Equipment substitutions: kettlbells, band, bar 

Form:
-start in a standing position, ribs stacked over pelvis, chest tall, and feet hip width distance apart 
-hold your weights so that your wrists face the ceiling 
-keep your elbows close to your sides and your torso completely still 
-using your biceps, curl the weights to your shoulders
-rotate your wrists to neutral and lower the weights 
-perform a hammer curl. Once at the top, rotate wrists to supine position (wrists up) and lower the weight.
-squeeze your biceps at the top of the rep
-lower controlled. 
-repeat 



For these curls, you’ll alternate between hammer grip (wrists face each other) and standard curl wrists fade the ceiling.

Alternating Grip Bicep Curls

You will see a dip machine in this superset, however dips can be done with Bodyweight and a bench

Progressive Overload: increase reps
Recommended reps: 8-10
Recommended sets: 3-4
Recommended weight: light to medium (last 2-3 reps should be a challenge 

Don’t have access to heavy weights? Increase reps to 12-15

Equipment Substitutions: can place shoulders against a stability ball on the ground, or seated in a chair, large pillow against a wall or bench 
Modifications/substitutions: hammer curl, preacher curl  
Form: -start on an 45 degree incline bench -hold your weights or equipment down by your sides so that your wrists face the ceiling, thumbs face outwards -keep your elbows close to your sides and your torso still  -you will begin to raise shoulders, try to keep elbow as straight as you can. But don’t lock it out. Keep palms facing up. Can slightly angle angle the weights outwards 
-once you get to shoulder height, rotate wrists until palms are down and lower.
- raise arms with palms down until you get to shoulder height and rotate wrist so palms are up. Lower. 
- repeat

Incline Supinated Raises

Recommended reps: 10-12
Recommended sets: 3-4
Recommended weight: light to medium (last 2-3 reps should be a challenge 

Don’t have access to heavy weights? Increase reps to 12-15

Equipment Substitutions: can place shoulders against a stability ball on the ground, or seated in a chair, large pillow against a wall or bench 
Modifications/substitutions: hammer curl, preacher curl  
Form: -start on an 45 degree incline bench -hold your weights or equipment down by your sides so that your wrists face the ceiling, thumbs face outwards -keep your elbows close to your sides and your torso still  -you will begin to curl your weights to your shoulders, can angle the weights outwards 
-curl until weights are shoulder level
-lower and repeat

Incline Bicep Curls

Incline Raises SS Incline Curl

This is a fun circuit, you only go through once! Woot woot! 

The pyramid hold shows all the different levels you can hold this position! With the hardest option being a handstand for the former dancers and gymnastics in the room.

You will just need a surface and a band for this finisher

Recommended time: 30-45 second

Modifications: shown in video all the levels you can do this at: elevated pike position, knee pike position, floor pike position, forward  leaning bear plank

Substitutions: plank hold

Form:
-start with your feet placed on a bench, for mobility stake you can place your shins down flat
-hands are planted firmly on the ground with your hands underneath your shoulders
-glutes are high up in the air
-the more your hips are stacked over your shoulders, the more challenging it will feel
-the more you hips are shifted towards your shins/feet, the easier
-can place a foot up in the air to make it even more challenging
-maintain a stable position for the recommended amount of time

Pike Hold

Recommended time: 30-45 second

Equipment substations: dumbbells, cables

Modifications: bent over reverse fly

Form:
-Start standing with your ribs stacked over your pelvis and feet firmly planted in the ground
-hold your band folded in both hands
-lift your hands shoulder level out in front of you
-as you begin your pull, engage your scapula by retracting your shoulder blades together
-pull your wrists apart keeping a slight bend in your elbows
-pull until your arms are out at a T position 
-wrists stay level with your shoulders
-release the tension in the band by adduction your arms back together
-repeate

Recommended time: 30-45 second

Equipment substations: dumbbells, cables

Form:
-attach a band to a stable surface that’s taller than yourself
-start standing with your chest tall, ribs stacked over pelvis, and feet firmly planted,
-grab the band with your wrists facing the ground 
-hinge over at the hips similar to a bent over row or deadlift 
-step back so that there is tension in the hand
-keeping your arms mostly straight with a slight bend, pull the band towards your hips
-release controlled

Banded Lat Pull Down

Recommended time: 30-45 second

Equipment substations: dumbbells, cables

Form:
-start standing with a band underneath your feet and the top part of the band held in your hands
-feet are hip width distance apart, chest tall and ribs stacked over pelvis
-hold the band at shoulder level
-press the band overhead keeping your arms wide in a Y position
-from this overhead position you will keep a slight bend in your elbows as you twist your torso as far as range of motion will allow
-you will untwist as you lower the band back down to shoulder level
-repeat on the other side

Banded Press To Twist

Recommended time: 30-45 second

Equipment substations: bodyweight 

Modifications:arm circles

Form:
-Start standing with your ribs stacked over your pelvis and feet firmly planted in the ground
-hold your band folded in both hands with as much or as little slack as you need
-lift your hands shoulder level out in front of you
-from here you will lift the band overhead and then circle the band behind you
-the wider you go the more easy this moment is, the more narrow you go, the more demand it will have on your mobility
-listen to your body

Shoulder Circles

Finisher: almost done! You got this!

We will target the serratus and lat exercises in these next two exercises.

This is also a great one for ribflare.

Lying supine with knees tucked up
-ribs tucked down or neutral 
-keeping back flat, place arms by your side with elbows bent 90 and your hands up toward your head 
- keeping elbow and hands on ground, glide them up toward your head until they are straight 
- extend as far as you can while keeping back flat and ribs tucked.
- you may have to limit range of motion and that’s ok. 
- exhale as you glide up

Serratus Reaches

Lying in side 
Knees slightly bent
Shoulder, Ribcage & hip all in straight alignment 
- elbow under shoulder with bent 90 arm 
- dig your arm into the ground, exhale and imagine dragging lower armpit  to your hip.
- this is a retraction and downward movement of the scapula as well. 
- really think about “tucking the lats down” or “down and back” of the angel wings 
- if you want more stretch, extend elbow so it’s slightly in front of shoulder
- allow your shoulders to relax so your rib cage falls toward the ground on your inhale.

Serratus Drags

Corrective Exercise: Serratus Reaches & Drags

Week 1 Day 3 (week 4) Spring Training: 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 🥵 🔥

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

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

Beatrice

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

Emilia

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 🤣

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.

Week 1 Day 3 (week 4) Spring Training: Upper Body

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