Name: Playbook - Hannah Bower - Week 1 Day 3 (week 7) Spring Training: Upper Body
Uploaded: 2026-06-14T19:47:01.298Z
Duration: 30 min
Description: Week 1 Day 3 (week 7) Spring Training: Upper Body

I am getting so much better at this finisher it is insane.

Nada Alabbar

Used the finisher circuit as my warmup 🔥🔥🔥 now I want to work on my handstands

Jessica

Delaney

Courtney

Great upper body. Felt weak with my bad allergies but still got it done 💪🏽

Dedra

Cheyenne

Morgan

Got tough in the final sets still made it through to the end.

Dominique

This one was super hard for me this time 😂🥵

Taylor

Eugenia

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 ( so now all sets are equal instead of drop set)

Recommended reps: 10
Recommended sets: 3


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 weight
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: add weight
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 7) Spring Training: Upper Body

Summer Sizzle| Week 3 Day 5| Pelvic Floor  + Cardio

Summer Sizzle| Week 3 Day 4| Functional Strength + Core

Summer Sizzle| Week 3 Day 3| Power & Athleticism

Summer Sizzle| Week 3 Day 2| Functional Strength & Core

Summer Sizzle| Week 3 Day 1| Power + Athleticism

Summer Sizzle| Week 2 Day 5| 40 Min Mobility: Follow Along

This is a challenging workout for gym users and doesn’t relocate a realistic gym set up. I had to skip the treadmill intervals because the treadmill location is not near a location where I could complete the other exercises.

Dead and dying but happy about it 🥵 The sweat is pouring down my face

Rachel T

Erin

Summer Sizzle| Week 2 Day 4| Full Body Conditioning Flow

I love the combination of strength training with core!!!

Hannah

jessica

Summer Sizzle| Week 2 Day 3| Functional Strength + Core

Veronica

I had to take a 2 day break after the week 2 day 1 workout because I was sooo sore! This was so challenging today.. those jump squats at the end wowwww

Alexandra

Summer sizzle| Week 2 Day 2l Metabolic Conditioning

Laura

Summer Sizzle| Week 2 Day 1: Power + Athleticism

Did this over the lifting since I’m having muscle fatigue

Summer Sizzle| Week 1 Day 5: Core + Recovery

Felt easy but I’m very sweaty so I know I pushed it! Quite pleasing to have it feel easy but still get some good work done

I thought this was gonna be easy peasy but boy I was wrong!  Talk about a sweaty mess! 🥵 ♥️

This was sooo fun and wow dripping sweat yet again!

Summer Sizzle: Week 1 Day 4| Full Body Conditioning/Flow

Killer! Even got a dude fist bump in the middle!

Kelsey

Summer Sizzle| Week 1 Day 3| Functional Strength & Core

Loved this workout! Can’t wait to increase weight on those db thrusters 😈

My favorite!!! I loooove a HIIT workout and this checked all the boxes 🤩

Sweaty mess. I told myself “maybe 8 rounds”, but once I got there I knew I could push through. I modified the box jumps and push-ups on the 5h round so I think that helped give me a bit more stamina. But boy, by those last 2 rounds I was getting gassed. Surprised myself by getting Tabata done pretty easily too. Gonna be sore tomorrow!

Summer sizzle| Week 1 Day 2l Metabolic Conditioning

Took a week off for deload and the first actual week of summer and this was such a good welcome back! Looking forward to this program

A week behind and loved this one!! Great way to start the week!💪

Rose

Ended the week with this workout and it was the perfect start to the weekend 🙌🏼

NEW! Summer Sizzle| Week 1 Day 1| Power Athleticm

Glad to get this one done on the earlier side today!! Can’t believe I finished this program even with all the set backs! Can’t wait to start Enough tomorrow!!

Kathryn

RECLAIM| Phase 3| Week 4 Day 5| Upperbody DELOAD

Feeling good! Can’t wait to start Enough!!

RECLAIM Phase3| Week 4 Day 4| Lower Body| Deload

Reclaim Phase 3| Week  4 Day 3| Sprints + Core

So glad this deload week is lining up with my period 😊 makes it easier to convince myself to do a workout when I don’t it won’t be too hard.

Love those Z sits both challenging and provide lots of feedback

RECLAIM Phase 3| Week 4 Day 2| Upper Body DELOAD

A great deload day! Very sweaty, but felt good!

Hit a PR on the single leg press! Not too bad for a deload day!

Reclaim Phase 3| Week 4 Day 1| Lowerbody DELOAD

Felt stronger than I thought I would today! Was on vacay so didn’t do any of these workouts, but still did 2 rucks and 2 walks while away. Feels good to get back in to it!

RECLAIM| Phase 3| Week 3 Day 5| Upperbody Athletic + Power

Felt good to crush this workout before vacay! This week lined up perfectly with my cycle so feeling extra strong 💪🏼💪🏼

Did nooooot want to move today but turned my brain off and got after it. Feeling better than when I started for sure

Pleasantly surprised with my increase and weight and performance all around 🤩

RECLAIM Phase3| Week 3 Day 4| Lower Body Athleticism + Power

I did the warm up, 8k + 9 min sprints and the core exercises. I'm exhausted and happy for it!. 🤜🏻🤛🏻

Completed last night but forgot to finish in app. 12mph is VERY fast for my little legs to go but I DID do it 🏃🏻‍♀️💨

lol she said, “sorry if these rolling V-ups give you ptsd” 😂

Reclaim Phase 3| Week 3 Day 3| Sprints + Core

Upper body is never my fave but I love this workout!

Deja

RECLAIM Phase 3| Week 3 Day 2| Upper Body Strength + Power

Upped my weights in most of the exercises and still felt like I could’ve gone heavier! Feeling goooooddd today!!

🔥 🔥🔥🔥🔥🔥
Opted for Spanish squats. My quads are on fire!!

Michelle 

Sweaty 😓 great one for the middle of the week

Reclaim Phase 3| Week 3 Day 1| Lowerbody Strength + Power

I am getting better at it and upping the weight in some including landmine ones.

The around the world lateral shuffle I find fun to do 😁

RECLAIM| Phase 3| Week 2 Day 5| Upperbody Athletic + Power

I enjoyed it. Intense and simple at the same time.

Didn’t increase weight as much as I feel like I could’ve because my knee was bothering me today but still felt good to get this one done!

RECLAIM Phase3| Week 2 Day 4| Lower Body Athleticism + Power

Couldn’t push myself as hard until the last 20 seconds since I had my 3yr old riding his strider and he wasn’t going that fast 🤣 but did what I could!! I loved it still!

Kayla 

I enjoyed core and cardio. Enjoyed most of it.

Julia

Reclaim Phase 3| Week 2 Day 3| Sprints + Core

I am enjoying it and learning about getting more comfortable and confident in the movements while being stacked.

My push presses are feeling so much better 💪🏽🔥

RECLAIM Phase 3| Week 2 Day 2| Upper Body Strength + Power

I just got done with reclaim you march challenge and was wanting more workouts from Hannah! It was great!! I loved it. Although I have bands at home, my gym doesn’t have the bands like in her videos so I’ll have to bring mine from home next time! I did everything without bands at a slower tempo and I just love love loved it!! Soo good!! 10/10 recommend!

It’s been really hard mentally to stay consistent recently. I’m so glad I convinced myself to just do it today! Felt so good!

I definitely feel it in the glutes and certain areas. I took my time in the exercise. I enjoyed it until the end.

Reclaim Phase 3| Week 2 Day 1| Lowerbody Strength + Power

I enjoyed learning new things and took my time on this one.

Whew! Always a little rough doing new exercises, the workout doesn’t feel as smooth but I’m excited to keep going and improving on everything! Felt good to move today, listened to my body and had an unplanned rest day yesterday.

Reclaim Phase 3| Week 1 Day 1| Lowerbody Strength + Power

Loving the little changes in phase 3! Felt really good today!

I enjoyed the upper body and things changed up. I also enjoy the stretches and cool down.

One of the best upper body workouts! 🤜🏻🤛🏻

RECLAIM| Phase 3| Week 1 Day 5| Upperbody Athletic + Power

Did not want to workout today but so glad I did!!

I enjoy lower body and I find it helpful.

RECLAIM Phase3| Week 1 Day 4| Lower Body Athleticism + Power

What a great workout, I also did the running twice! Inspired 🫶🏻

Wow that was good! Did 2 rounds of the treadmill work 👌🏻

Okay those rolling v ups did piss me off at first but once I got in motion no one could tell me shhhhh 🤪🤘🏻
I did struggle to roll from Superman back to my right side without a little finger push but I’ll work on it

Reclaim Phase 3| Week 1 Day 3| Sprints + Core

Felt good to get this done today! Definitely didn’t get as many workouts in this week as I had hoped, but next week is a new week!

I'm seeing some muscles 😱😍 I'm feeling so strong girls!!!

So loved every second of that. Feel so powerful!!!

RECLAIM Phase 3| Week 1 Day 2| Upper Body Strength + Power

We just did a little bit of errry thang today. Finally got connected with me PF which was really cool and strange at the same time.

Optional| HIIT & Mobility/Recovery

Some are challenging but I really enjoyed it.

Much needed core workout after week I had

Ooohh weee.  First time doing this and it has some really sneaky tough moves!  May be a new fave workout.

Reclaim| Bonus Advanced Deep Core (optional)

Reclaim phase 2| Week 4 Day 3| Deep Core + Cardio

My kids were screaming the entire workout but I still feel better getting it done! Here’s to a quick and easy bedtime😅

Shelby

Kept it about the same as last week as I found I had a bit more in the tank than I thought I did coming into my workout today so I increased sets and reps where I felt it and got a god sweat in!

Thank goodness it’s de load on spring break! Working out with 4 under 6 isn’t not easy 😅

Zarah

Reclaim phase 2| Week 4 Day 1| Lower Body Strength| Deload

Hey I finally tried the deficit with the box, instead of grabbing my leg and hey it felt so good. I was able to do it with great balance and form. 🤜🏻🤛🏻

Got it done and feeling great! This might be my favorite routine of this phase

Lowered the weights and heights but it all still felt good!

RECLAIM Phase2| Week 4 Day 4| Lower Body Athleticism| Deload

RECLAIM| Phase 2| Week 4 Day 5| Athletic Upperbody| deload

Might be lower weights and less reps, but she still will make ya sweat!

Decreased sets but kept weights and reps about the same and am already shaky 🤪

RECLAIM Phase 2| Week 4 Day 2| Upper Body Strength| Deload

These kinds of workouts make me feel like a professional athlete 🤜🏻🤛🏻 I love it.

RECLAIM| Phase 2| Week 3 Day 5| Athletic Upperbody

I enjoyed it and it makes sense to take it slow instead is rushing to maintain posture. I find it to be helpful is what I need.

Did not have time for the cool down today! But holy moly I’m dead 💀💀💀 woke up early and did a ruck with the hubby too. Great lower body day today!

That post period strength man 😂💪🏻😅

RECLAIM Phase2| Week 3 Day 4| Lower Body Athleticism

Completed yesterday but forgot to finish in app. Good day to switch things up because my body was hurting

This was a nicely timed workout as I needed to give my body a break from lifting.

Reclaim phase 2| Week 3 Day 3| Deep Core + Cardio

Added weight to my OH presses! Was a struggle at the end but felt good! My arms are dead 🩵

Lauren

Overhead press has always been so hard for me to progress but I’m finally noticing improvements here!

RECLAIM Phase 2| Week 3 Day 2| Upper Body Strength

Whew! That was a good one! Was able to increase my weight a little in the DL and hip thrusts! 💪🏼

BECKY

Today was hard! I felt like everything was just a little bit off today but that’s okay. I still got it done and am proud I didn’t quit

Reclaim phase 2| Week 3 Day 1| Lower Body Strength

Loving the landmine rotational clean and press!! Feels so good to do.

Loved this upper body. Love the athletic days 🔥 💪🏽 Starting to do more cardio again. Feels great 😌

RECLAIM| Phase 2| Week 2 Day 5| Athletic Upperbody

Ran out of time and didn’t get to do the cool down BUT! This workout felt so good! Definitely feel stronger in most of the exercises today.

Week 1 Day 3 (week 7) Spring Training: Upper Body

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