Name: Playbook - Hannah Bower - Week 2 Day 3 (week 11) Spring Training: Upper Body
Uploaded: 2026-06-14T19:47:01.190Z
Duration: 40 min
Description: Week 2 Day 3 (week 11) Spring Training: Upper Body

Eugenia

Jade

Great upper body workout. Getting better at doing pushups.

Dominique

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 need medium to heavy dumbbells for this workout.

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

*Reminder* weight Hannah uses is for demonstration purposes; please appropriately challenge yourself with weight or with modifications.

Progressive Overload: adding weight on chest

Recommend reps: 8-10
Recommended sets: 3-4
Recommended reps on final set:10-12


Modifications: don’t have a rack, but have a pull-up bar? Then perform an eccentric pull-up.

Other modifications: add bands for assistance, pull-up machine, can place one or both feet on a bench/safe rack in front for assistance, , spotted eccentric pull-up 
* Substitutions: eccentric pull-up,standard dumbbell/barbell row 
* Equipment substitutions: barbell/rack, coffee table/island for inverted row 
* Form: -Start at the top of an inverted row with your chin/chest at the top of the bar (with or without assistance) with your wrists facing away from you, this is the same set-up for an eccentric pull-up if you choose to do on a bar 
-Feel free to step your feet in or use bands for the initial pull to the top. Remember to focus on retracting your shoulder blades as you pull -Spine, head, and neck are all neutral and in alignment, same with an eccentric pull-up 
-You will also be appropriately engaging your core to manage pressure (same with eccentric pull-up ) -Lower controlled and slow, on a 3-5 second count, by protracting your shoulder (spreading them apart/away from each other) (same for inverted row) - The focus is working eccentric strength, taking a as much time as you can on the lower down  -At the bottom of the rep, either jump or pull-up back to chin/chest to the bar no

Eccentric Inverted Row

You will need a medium to heavy pair of weights (or bar) for this superset

Progressive Overload: add set

Recommended reps: 8-10
Recommended sets: 3-4
Recommended weight: medium to heavy (last 2-3 reps should be a challenge)

Don’t have access to challenging weights? Increase reps to 10-12, add a pause, slow down tempo  

Equipment Substitution: barbell, kettlebell, band 

Modifications: can perform standing, seated upright, or leaning your back against a stability ball/large pillow or wall 

Substitutions: alternating shoulder press 

Form:
-in an seated position with a bench at 45 degrees (or close to) press your weights to shoulder level 
-retract and engage your scapula at the same time use your shoulder muscles press both of the weights overhead 
-do not lock out your elbow, keep a slight bend 
-lower the weights back to your shoulder 
-keep your core engaged and torso still for any and all overhead movements

Incline Shoulder Press

Progressive Overload: adding reps Recommended reps: 10-12
Recommended sets: 3-4
Recommended weight: none 

Modifications: can go on knees, hands on bench, hands on wall. Need more progression? Check out tutorial highlight on all the ways to progress a pushup

Substitutions: chest press, chest fly

Form: 
-start in a plank position with your core appropriately engaged to manage pressure, hips square, hands underneath shoulders, toes tucked, core engaged
-bend your elbows at a 45 degree angle (not 90) and lower your chest to the ground 
-once your chest hits the ground, continue to engage your glutes and core to press back to plank

Pushups

Incline Shoulder Press ss Push-Up

You will need a medium pair of weights and a safe ledge for this superset.

Recommended reps: 10-12
Recommended weight: medium 

Modifications: standard bicep curl

Form:
-start standing with your feet firmly planted on the ground, ribs over pelvis. It may help to place one foot slightly behind your for a staggered stance
- Keep shoulders, hips and knees inline
- you will Curl to your shoulders like a standard curl while at the same time you will be driving your your elbows backwards similar to a row 
- keep your dumbbells in close contact with the body at all times
- Lower the dumbbells the same way

Drag Curls

Recommended reps: 8-10
Recommended weight: bodyweight

Modifications: you can do this standing or at a bent over position on a higher surface like a racked barbell, back of a sofa, chair, or table).

substitutions: supine skull crusher, dips, tricep pull downs

Form:
-in a kneeling position appropriately engage your core to manage pressure like you are preparing for a plank 
-place your hands on an elevated surface 
-keeping your head and neck still, bend your elbows so that your head lowers beneath the surface 
-press through your hands back to the starting position 
-don’t cheat by dipping your head down, keep it still and use your triceps

Kneeling Skull Crusher

Drag Curl ss Bodyweight Skull Crusher

You will need a plate or pair of dumbbells for this finisher.

You will go immediately from one movement to the next, minimize rest as much as you can

Recommended reps: 10,8,6,4,2

Modifications: remove the push and perform shoulder press 

Equipment Substitution: bands, kettlebells, barbell 

Form:
-start in a standing position, feet firmly planted hip width distance apart, core engaged
- press your arms with a dumbbell or weight in each hand overhead
- do not lock out your elbows, keep a slight bend in them, keep your wrists in line with your shoulders
- Lower the weights down to your shoulders, elbows forward of your body
- while you’re lowering slightly dip your torso (think hinge) by bending your knees 
-as you go to press the dumbbells back up overhead, press through your knees and hips to neutral position
-do not lock out your knees

Push Press

Recommended reps: 10,8,6,4,2
Recommended weight: light to medium

Equipment Substitution: kettlebell, band 

Modifications: can use a bench to support chest

Form:
- Start in a standing position, feet firmly planted on the ground and chest tall
- Hinge forward at the hips by shifting your glutes back until your chest is at a 45 degree angle 
- with your weights in hand, wrists facing each other and weights pressed against each other, pull your weights apart keeping a slight bend to your elbows 
-the goal is to pull until the weights are parallel with your shoulders
-at the top of your range of motion pause for 1-2 seconds
-appropriately engage core during the fly motion and while in hinge position to manage any pressure you may have
-maintain control as you lower to starting

Bent Over Reverse Fly

Finisher

Form:
-Place your elbows against the wall 
- feet in a split stance about 6” away from wall
-Retract and protract your shoulders 
-Slide your arms up the wall maintaining keeping scapula protracted. 
- should feel pretty difficult keeping form while sliding elbows along wall.

Corrective Exercise: Protraction/Retraction Scapula Slides

Week 2 Day 3 (week 11) 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.

Jessica

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

Taylor

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

Morgan

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!

Dedra

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

Courtney

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.

Jennifer

RECLAIM Phase2| Week 2 Day 4| Lower Body Athleticism

I enjoyed it from the beginning to the end and helpful especially after legs day the previous day.

Week 2 Day 3 (week 11) Spring Training: Upper Body

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