Name: Playbook - Hannah Bower - Week 3 Day 3 Spring Training: (week 9) Upper Body
Uploaded: 2025-07-08T00:56:35.512Z
Duration: 35 min
Description: Week 3 Day 3 Spring Training: (week 9) Upper Body

had to make it quick, but still feel like I got a SOLID lift in!!

Brianna

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

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

Stephanie

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

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