Name: Playbook - Hannah Bower - Week 3 Day 3 Spring Training: (week 9) Upper Body
Uploaded: 2024-04-23T23:42:09.817Z
Duration: 35 min
Description: Week 3 Day 3 Spring Training: (week 9) Upper Body

Much need workout after the stressful day I had 💪🏽

Dedra

Delaney

Got told my back muscles were poppin 🤷🏼‍♀️🤭

Taylor

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 a light-medium and a heavy pair of dumbbells or barbell, and bands or cables for this workout.

Always be sure to read descriptions for modifications or substitutions. Please keep an eye on sets and reps with this workout!

Use this warmup to prepare for push-ups and pull ups.

Reps are up to you, move through these movements as long or as short as feels good.

Recommended reps: as feels good 

Modifications: limit range of motion, use a band or support with feet on a bench/chair 
Substitutions: scapular pushups 
Form: -start hanging bar (with or without assistance) with your wrists facing away from you -Spine, head, and neck are all neutral and in alignment -Begin by retracting your shoulders, Retracting is when you engage your shoulder girdles/scapula to come together to meet in the middle of your back -This will lift your torso upward and is the starting motion of a pull-up -Pause at the top of the rep -Then you will protract your shoulders by thinking about spreading your shoulder blades as far apart as they can be from one another -This will lower your torso, and is the motion of lowering from a pull-up -Continue to retract and protract for set amount of reps

Scapular Pull-Up and Push-Up

Y Position (thumbs up)
T position (thumbs up)
Bent T position (wrist down)
Bent T position Rotator Cuff
M position (wrists up)

Modifications: lay on a bench and start with your arms lower and raise to parrallel

Form:
-start laying on the ground face down
-out stretch your arms out at a 45 degree angle (Y position) with your thumbs pointed towards the ceiling
-Keeping your body still, lift your arms off the ground as far as they will go. 
-perform for suggested reps or for however long feels good
-then you will move your arms out to a T position (out directly to the side).
-keep your thumbs pointed upward and lift off the ground as high as you can for recommended reps
-Then you will bend your elbows at a 90 degree angle and keep your wrists facing the ground
-lift as high as you can for suggested reps
-from there, lay your bent elbows down on the ground and instead of moving your arms off the ground, you will move just your wrists (this will target rotator cuff)
-Finally you will lay your arms down by your side at a 45 degree angle with your wrists facing the ceiling
-lift as high as you can

Varied Y Raises

Modifications: limit range of motion

Form:
Start kneeling with your hands placed on the ground 
-take one hand and pick it off the ground 
-from there you will reach it underneath your torso while you drop your shoulder as low to the ground as range of motion allows
- pause and feel the side body stretch 
-then you will unwind your arm and instead of placing on the ground you will reach it towards the ceiling 
-see if you can vertically stack your shoulders on top of each other to get a torso stretch

Thoracic Mobility

Pull-Up/ Push-Up Warmup

Progressive Overload: adding set
Recommended reps: 6-8
Regular: 6-8
With assistance: 8-10

Modifications: perform with assistance (machine feet or bands), eccentric dip. 

Substitutions: bench dips (feet on the ground or elevated), chair dips ( hands on either side of a chair, bench or dumbbells) 

Form:
- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips

Progressive Overload: adding reps
Recommended reps for first 3 sets: 10
Recommended reps for final set: 14-16
Recommended weight for first 3 sets: heavy
Recommended weight for final set: medium

Don't have access to heavy weights: slow down tempo, increase reps, add a pause, add resistance bands

Modifications:  Can do this on a bench with barbell, bands, kettlebell 

Form:
-start lying on a flat surface or a bench
-lift both weights overhead, keeping your shoulders engaged and a slight bend to your elbows 
-do not lock out or hyper extend your elbows when they are overhead 
-lower down both arms by bending your elbows at a 45 degree angle 
-do not bend directly outward at a 95 degree angle 
-press your arms back up

Floor Press + Drop Set

You will need a cable or a band for this superset

Recommended reps: 8-10
Recommended sets: 3-4
Recommended weight: medium to heavy 

Don’t have access to challenging weights/band? Increase reps to 12-15 (add a pause, slow down tempo)

Equipment Substitution: band

Modifications: can perform one arm at a time

Substitution: face pulls, bent over row 

Form:
- Start in a seated position, ribs are stacked over pelvis 
- grip your cables or your band which should be overhead 
- with your arms extended overhead and with a slight bend in your elbows, engage your triceps, lats and scapula to pull your elbows towards the ground 
- appropriately Brace core to manage any pressure you may have 
-once your elbows are near your rib cage pause for 1-2 seconds
-gently release controlling the eccentric movement back to starting

Seated Lat Pull-Down

Recommended reps: 8-10
Recommended weight: medium

Substitutions: Y raises, Shoulder Press, Rear delt pulls/fly 

Equipment substitutions: bands, cable, can use dumbbells for a y raise or read delt fly or pull 

Form:
-start seated in front of a cable machine or a band tied to a safe surface
-grip your band or cables with your wrists facing away from you
-If you are using cables, be sure they are crossed, if you are using band be sure one end is looped through a pole to create the cross
-bend your elbows at a 90 degree angle
-retract and engage your scapula keeping a tall chest
-from there left your arms up and out in a large Y motion
-pause at the top of the rep
-lower and repeat

Serratus Reach

Seated Lat Pull-Down SS Serratus Reach

You will need a cable or band for this superset (dumbbells also work)

Recommended reps: 10-12 per side 
Recommended weight: medium to heavy  (last 2-3 reps should be a challenge)

Don’t have access to challenge band/weights? Increase reps, add a pause, slow tempo, 1-2 reps 

Modifications: limit range of motion 

Equipment substitution: bands, dumbbells (on incline bench)

Substitution: drag curl 

Form:
-start in a standing position, chest tall, ribs stacked over pelvis and feet firmly planted in the ground 
-hold your cable/band in one hand and then step forward so that there is tension in the cable and your hand is behind your hips 
-keep your elbows close to your sides and your torso completely still 
-using your bicep, curl the cable to your shoulder 
-squeeze your biceps at the top of the rep
-lower controlled
-keep elbow and torso still 
-repeat on the other side

Extended ROM Bicep Curl

Recommended reps: 8-10

Equipment Substitutions: dumbbells, kettlebells, band

Substitutions: tricep kickbacks, skull crusher, overhead tricep extension

Form:
-start standing in front of your cable, or band, close to the the tension
-chest is tall and ribs are stacked over pelvis
-grip your equipment with your wrists facing each other
-pin your upper arms to your ribs and side body
-from here, lower your wrists down keeping your torso still
-lower until your elbows are at extensions
-pause and engage your triceps
-control the tension on the way back to starting
-repeat

Tricep Pull Down

Extended ROM Bicep Curl SS Tricep Pull-Down

You will need yourself for this ladder finisher (keep an eye on time). Read modifications for the ISO pushup as well!

*tip* take brief pauses of rest if you need to.

Recommended time: 60 sec, 45 sec, 30 sec, 15 sec

Modifications: can go on knees, can go hands elevated on chair or bench, can even do hands on wall (this is how michal performed these during testing). 

Form:
- Start in a pushup position, hands underneath shoulders, toes tucked, hips neutral, core appropriately engaged to manage pressure glutes, and quads engaged.
- Bend your arms at a 45 degree angle or right by your sides, as long as it is not a 90 degree angle, and bend down a couple of inches to the halfway point
- Hold this position keeping your body tight

ISO push up hold

Recommended time: 60, 45, 30, 15 seconds 
Recommended weight: none 

Modifications: place hands on a bench 

Form:
- Start in a bear plank position, hands underneath shoulders, knees underneath hips, 
-toes firmly planted on the ground, core appropriately engaged to manage pressure hips square, and back is not arched/sagging or rounded/poked
-keep your torso still as you lift one hand to touch your opposite shoulder 
-lower and repeat on the other side

Bear Plank Shoulder Tap

Finisher

You will need a wall for these exercises. These are so important and we’ll be repeating them this training phase from the ignite challenge!

Recommended reps: 5-8 per side (count the dips)
Recommended weight: none 

Modifications: limit range of motion, only perform the twist, only perform dip

Substitution: laying thoracic windmills, scorpions 

Form:
-start kneeling against a wall 
-I suggest started with your right leg forward and your left leg backward. Your left leg will be the one up against the wall
-place your hands behind your head 
-twist your torso so that your chest is parallel with the wall 
-then you will untwist all the way until you open your chest away from the wall
-try and get your right elbow to touch the wall
- from here, dip your upper body as far down as you can. Think about your elbow touching your knee 
-lower as far as range of motion allows, keeping your back on the wall or as close to as you can 
-lift back up 
-repeat

Kneeling Thoracic Twists + Dip

Recommended reps: 10-12
Recommended weight: none 

Modifications: step away from the wall, limit range of motion

Substitution: snow angles (arms straight)

Form:
-stand or sit against the wall with your chest tall and back pressed against the wall
-lift your arms to a goal post position meaning your elbows are bent at a 90 degree angle
-keeping your back and arms touching the wall see if you can extend your hands overhead by straightening and lifting your elbows
-your back/arms may come off the wall at spots, that’s okay, just do your best to keep your body touching the wall
-lower to goal post position
-repeat

Wall Supported Goal Posts

Corrective Exercises

Week 3 Day 3 Spring Training: (week 9) Upper Body

Week 1 Day 4 Spring Training: Full Body HIIT

Week 1 day 4: ( week 10) Alternative Full Body Conditioning

Great upper body workout! Challenging to be consistent and really felt the burn in the later reps.

Jade

Week 1 Day 3 (week 10) Spring Training: Upper Body

Love the step ups! Going up in weight each time

Jess

I really enjoy the barbell. Amazing workout!

Eugenia

Week 1 Day 2 (week 10) Spring Training : Full Body

Hit two PRs today!😊💪🏻🙌🏻🌟

Morgan

Week 1 Day 1( Week 10) Spring Training: Lower Body

Whew this killed me! Still sore from my Wednesday workout and mighta had too much coffee and not enough protein but this was HARD! 🥵🥴

Brittney Howell

Wow I cannot believe I survived that. Great full body workout!

Week 3 Day 4 Spring Training: Full Body HIIT

Enjoyed the beginning to the end. Felt the burn for it is working in the last few reps and finisher.

Kelsey

Week 3 Day 1 (week 9) Spring Training: Lower Body

Cheyenne

Week 3 Day 2 (week 8) Spring Training: Full Body

Week8| Body Image Bootcamp:Working w/ Emotions is important

Went lighter in weights and focused on intensity. Bordering on a shoulder injury after a travel weekend so taking it easier to recover

Great circuit workout! Enjoyed the burn and sweat.

Week 2 Day 4 (week 8) Spring Training: Full Body HIIT

Week 2 day 4: (week 8) Spring Training- Alt Full Body Cond.

Brianna

Had to modify the pull ups but working on getting there!

Great upper body. As always love the correction exercises 💪🏽

Week 2 Day 3 (week 8) Spring Training: Upper Body

Nikyla

Rose

Week 2 Day 2 (week 8) Spring Training: Full Body

Jennifer

quick and effective lift between classes. stress = gone💪🏼

1st workout in 2 weeks, feels so good to be back!💪🏾

Anessa

Week 2 Day 1 (week 8) Spring Training: Lower Body

I absolutely love this workout. It has all my favorites.

Nada Alabbar

May start using these circuits for my morning wake up 🔥
Feeling so good after getting my body moving like this

Jessica

3 sets instead of 5. LOVED the exercises 🔥🔥🔥 did both full body days and can’t say I like one better than other.

Probably one of my favs. Starts off fun & sweet ends sweaty and beat 🥵

This was so good. As challenging as it was, I needed it! Almost stopped after four rounds but pushed through and felt so accomplished at the end.

Krista

Week 1 day 4: Alternative Full Body Conditioning

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

Courtney

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

That was hard but good! Can feel the difference as I go up in weight

Week 1 Day 2 (week 7) Spring Training : Full Body

Back at it after a few days of fighting a chest cold. Love this leg workout

Week 1 Day 1( Week 7) Spring Training: Lower Body

Week 6: Body Image Bootcamp| Your insecurities are the KEY..

Still a hot mess after this HIIT, but felt a bit easier than the last time I tackled it!🥵💪🏻

Always save hair wash day for after Fridays workout since those are the ones that make me sweat the most!! 😂😂

feeling it for sure! another good one💪🏼

Christine

Week 3 Day 3 Spring Training : Upper Body

something simple as holding a core cinch hurt so good wow 😅

Amazing full body. It still was challenging even after I done it before.

Week 3 Day 2 (week 6) Spring Training: Full Body

Week 5: Body Image Bootcamp| Not just about mindset

Never get tired of your correction exercises 🤗

Haven’t done a lower body day in a while and this was delightful. Those box squats are a secret killer

Week 3 Day 1 (week 6) Spring Training: Lower Body

Been a longtime but I got back to it! Love these workouts!

Mindy

Week 2 day 4: Spring Training- Alternative Full Body Cond.

Love being able to hit everything in a short amount of time!

Didn’t feel like starting consistency is key

Week 2 Day 4 Spring Training: Full Body HIIT

a quick one tonight, but made a promise i would get it done so I did! Feeling the pump that’s for sure!💪🏼

Stephanie

Carina

Week 2 Day 3 (week 5) Spring Training: Upper Body

Renee Barker

Body Image Bootcamp: Week 4| Body Image Beliefs

Kiki

with the Bulgarian squats I was dying!!!😂🤣fantastic! 🥵😍

Still on the struggle bus. Proud of what I’m getting done and doing my best not to compare it to when I was feeling better. Got 50min of work done so that’s amazing ☺️

Paula Kane

Week 2 Day 2 Spring Training: Full Body

not sure how i’m going to get down the stairs with these shaky legs, but that felt good😅🫣

Idk what my body was doing today. Everything hurt 😭 my r hip flexor is very mad at me too. Got it done, lowered weights and trying not to overthink it

Wow that was sweaty and fun!! Sets the mindset for the day

Week 2 Day 1 Spring Training: Lower Body

Adding elevated cat cow to favorite core exercise list 🤩

3 rounds in 22 min was my 100% today. Not sure if I’m getting sick or under fueled but I kept getting dizzy so I’m all done for today

challenging start with high intensity jumps! I loved it!🙌😍

Great full body workout for the weekend. Just what I needed 🔥

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

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

All absolutely true for me! Thank you for this, I had not ever really made some of those connections!

Week 3: Body Image Bootcamp|Negative Self Talk

Finished yesterday but forgot to close the workout

Ugh- went up in deadlift but that’s it- which is fine. This workout is challenging as hell

Week 1 Day 1( Week 4) Spring Training: Lower Body

Really enjoying decreasing my weights and focusing on form and mind muscle connection. Makes my workouts much more rewarding 🧘🏻‍♀️

My back hurt today so a lot of this was hard. Got it done 💪🏻

Week 1 Day 2 (week 3) Spring Training : Full Body

I will 100% be coming back to this whenever I want a good sweat sesh!✨✨

Sarah Heard

It wasn’t the scheduled workout today. But I wasn’t feeling motivated and I remember loving this workout the last time. So I added in a mile and a half walk and and extra round of each exercise. Happy Sunday! Start your days strong!!

Seratus reach in any form is pure evil! Brilliant workout

Hana

Cynthia Contreras

Completed Wednesday but forgot to finish in app 😅

Copenhagens had me dripping! I’m so close to being able to move my leg out more 💪🏻 great Friday workout

Week 3 Day 2 Spring Training: Full Body

I love the thought of self-acceptance, and it doesn't have to mean you don't do anything to change. 🥰

Margaret 

Week 2: Body Image Boot Camp| Self Acceptance Vs Self Love

Love love love ❤️. This finisher is a killer

Great workout! Coming back from 1-week of a terrible cold

Week 3 Day 1 Spring Training: Lower Body

2 rounds=25min all the time I had today 💪🏻

Really enjoying these in between workouts where I can take it a little slower and easier and focus on form to ensure proper engagement. Had a rough winter & thought I might be losing my passion for the gym but it’s coming back with the sun! ☀️

Week 2 Day 3 Spring Training: Upper Body

Body Image Boot Camp

Hot hot hot 🥵 this has me completely shaking but loved it!

Movin a lot slower than I’m used to! But got it in. Yay

Shelby

Today was awesome…. My glutes were on fire….

Arpita

The banded knee extension is a new one and I think that’s a great thing for me to incorporate more

Ashley

This workout was a tough one but at the same time amazing. I was slow but I hope I can build my speed and endurance in the coming weeks. 
I was sweating bullets 😂😂

This one was a doozy🫠. Completely DRENCHED 💦

Week 3 Day 3 Spring Training: (week 9) Upper Body

Community

More workouts from Hannah Bower