Name: Playbook - Hannah Bower - Wk 4 |1.31.25| Triceps & Delts
Uploaded: 2025-07-14T19:26:48.182Z
Duration: 45 min
Description: Wk 4 |1.31.25| Triceps & Delts

Great workout! My shoulders and chest are shaking!

Janine

Shiloh

This series was fun! Looking forward to revisiting these exercises in the future!

Kiki

Stephanie





Week 4: Deload/Recovery
•	 3x8-10 Reps
•	Intensity: 60–65% of 1RM

 3: Peak Block
•	Sets: 3x3
•	Intensity: 85–90% of 1RM
•	Focus: Maximal strength and CNS adaptation




Focus will be on chest with touches of triceps and delts! 

We will begin with strength training in the chest press and then work a bit of hypertrophy and endurance with supersets and conditioning for the rest of the workout!

Recommended reps: 8
Recommended weight: none 

Modifications: limit range of motion/reps, perform on the ground 

Form:
-start on your knees with your elbows on a stable surface chest level 
-with an inhale you are going to very slowly begin to arch your back a single vertebra at a time pressing your elbows into the bench 
-think about dropping your chest to the ground 
-go slow
-go as far as range of motion allows
-then you will exhale expanding each vertebra at a time again 
-think about pressing your back into the ceiling 
-repeat

Preacher Cat Cow

Recommended reps: 8 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: whatever feels good 😊 or about 10 reps or circles + 10 reps of twists 
Recommended band weight: light 

Equipment modifications: pvc pipe, broom 

Modifications: limit range of motion, wide grip, remove band all together and perform circles + twist 

Substitution: windmills 

Form:
-start standing with your ribs stacked over your pelvis and chest tall, feet firmly planted on the ground 
-hold a band or pvc pipe down in front of your thighs, hands as wide or as narrow as needed for pain free range of motion 
-lift the band up overhead and then behind your head towards your lower back 
-only go as far as range of motion safely and comfortably allows 
-you should feel a stretch, but never sharp pain 
-then lift your hands back overhead to starting position 
-repeat recommended reps 
-then lift the band overhead with arms extend 
-keeping this position twist your entire torso back and forth opening up your entire thoracic cavity

Banded Arm Circles + Twist

Warmup

Recommended reps: 10

Recommended weight: heavy (60-65% 1RM)

*if you do not have weights heavy enough to challenge this muscle group, perform chest fly instead* Or increase reps to 15

Modifications: Can do this on Floor, can perform one arm at at time 

Equipment substitutions: barbell, kettlebell, band, cables 

Substitutions: chest fly, pushup 

Form: 
-laying on a flat surface or a bench with your feet firmly planted on the ground (if height allows)  
-Press your weights to your shoulders -keeping your elbows at a 45 degree angle NOT a 90 degree angle, begin to press the weights overhead by adducting them up and towards each other 
-do not lock out or hyper extend your elbows when they are overhead 
 -lower down your arms to your shoulders by bending your elbows at a 45 degree angle  
-do not bend directly outward at a 90 degree angle

Chest Press

PO: increased reps with same weight as last week. 

You will need a incline bench and dumbbells for this superset

Recommended reps: 8-10
Recommended weight: medium to heavy

Modifications: lay flat, can lean against stability ball or set of stairs, can perform one arm at a time 

Equipment substitutions: barbell, kettlebell, band, cables 

Substitutions: chest fly, pushup 

Form: 
-laying on a flat surface or a bench with an angle of 45 degrees with your feet firmly planted on the ground (if height allows) 
 -Press your weights to your shoulders 
-keeping your elbows at a 45 degree angle NOT a 90 degree angle, begin to press the weights overhead by adducting them up and towards each other 
-do not lock out or hyper extend your elbows when they are overhead  
-lower down your arms to your shoulders by bending your elbows at a 45 degree angle  
-do not bend directly outward at a 90 degree angle

Incline Chest Press

Recommended Reps: 10 
Recommended weight: medium 

Modifications: kneeling overhead Extensions

Substitutions: Tricep kickbacks, skull crusher, Tricep pull downs  

Form:
-start standing with your ribs stacked over your pelvis  and keep your chest tall and torso still 
-lift both weights or a single weight 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 the weight all the way down behind tour head 
-keep your bent elbow in line with your shoulder joint
-don’t let your elbow fall outward 
-press the weight back up overhead 
-repeat

Kneeling Overhead Tricep Extension

Incline Narrow Press ss Overhead Tricep Extension

Goal: Major time under tension in this circuit working delts in different muscle tensions
you will need a bench and dumbbells for this workout

Recommended Reps: 10 
Recommended Weight: medium 

Equipment substitution: Lean against a ball or chair 

Modifications: lay flat on the ground

Form:
-  Laying on your back engage your core and have your arms extended above shoulders
-  With a weight in both hands use your pectoral muscles to lower your arms slightly below shoulders, 
-Keep a slight bend in elbows
-  Keep your core engaged so that it does not shift while you extend and exhale hands back together

Incline Chest Fly

Recommended reps: 6

Recommended weight: Heavy- you want a weight that doesn't allow full range of motion. Last rep should be hard.

Modifications: can perform standing, can do full range of motion. increase reps to 10.

Equipment Substitution: cables, band

Form:
-in a seated position sit with a tall chest and ribs stacked over pelvis 
-hold your weights down by your side  
-without moving your torso begin to lift your arms laterally out to the side keeping a slight bend in your elbow
-do not lock out your elbow, keep a slight bend 
-lift as far as you can. you should only be able to lift partially  with the heavy weight
-then lower the weights

Quarter Delt Raise

Recommended reps: 10
Recommended weight: light to medium
Recommended pause: 3-5 seconds

modification: remove pause

Equipment Substitution: kettlebell, band, cables 

Form: 
 -sit tall with your ribs stacked over your pelvis or a slight lean forward.

-hold your weights down by your side   
-without moving your torso begin to lift your arms laterally out to the side keeping a slight bend in your elbow 

-do not lock out your elbow, keep a slight bend  -
once your hands are parallel with your shoulders, pause this T position for 3 seconds maintaining parallel  
-then lower the weights down so that they are resting on the front of your thighs  like you did in the starting position  
-repeat

Pause Delt Raise

Incline Chest Fly ss Delt Raises ss Quarter Delt Raises

EMOM Goal: burn out targeted muscles already worked while working some core! You may need a bench for this superset. 

How to: start timer for 3 minute
Perform recommended reps of the pushup: If it takes you 30 seconds, you have 30 seconds rest before you start again when clock hits 1 min. If you take 40 seconds, you have 20 seconds rest before starting again. Repeat this for the total duration of 3 minutes.

Recommended EMOM time: 4 minutes
Recommended reps to perform within minute: 5-8 (each)

Modifications: limit range of motion on the pike push-up, can perform a scapula retraction instead, go onto your knees for for wide arm push-up 

Substitutions: perform pushups by themselves

Form:
-start in a downward dog position 
-hands firmly planted into the ground, feet slightly wider than hip width planted into the ground, your hips are pressed high and back and you feel a stretch in your hamstrings and chest
-keeping your hips in a piked position bend your elbows at a 45 degree angle to gently tap your head on the ground, the closer your hands are to your head the harder, the father the easier
-press back to downward dog 
-keeping your feet still inchworm your hands toward until you are in plank position 
-place your hands outside your shoulders for a wide push-up stance 
-bend your elbows at a 45 degree angle and engage your core to appropriately manage pressure as you lower into a push-up 
-press pack into plank 
-inchworm your hands backward
-repeat

Pike Push-up Inchworm to Wide Arm Pushup

If you don't want to do the inchworm, you can perform the emom without it! 

Recommended Rep: 5-6 reps each



Modifications: limit range of motion on the pike push-up, Perform knees down on the ground

Substitutions: plank shoulder taps, shoulder press

Form:
-start in a downward dog position with either your feet or your knees planted on the ground
-hands firmly planted into the ground,  your hips are pressed high, the more your hips are over your shoulders the harder it will be
-the farther your hips are away from your shoulders the easer
-keeping your hips in a piked position bend your elbows at a 45 degree angle to gently lower as far as it will go or touch elbows to ground
-at the bottom of the rep, pause, and then press back to pike position 
-repeat for the recommended time

Form for Wide arm: 
Recommended reps: 8-10 

Modifications: place your knees down or your hands on an elevated surface.

Feel free to check out the push-up tutorial/progressions video under tutorials highlight

Form:
- start in a plank position 
- core is appropriately engaged to manage pressure, neutral spine, hands outside shoulders, hips square to the ground, toes firmly planted on the ground, quads engaged 
- lower to the ground with elbows at a 45 degree angle keeping core engaged 
- touch chest to the ground 
- press back to plank keeping core engaged, torso still, and hips square

Modifications for EMOM

Finisher: Tricep Pushup ss Wide Arm Pushup

Wk 4 |1.31.25| Triceps & Delts 

Summer Burn| Week 10 Day 2l Metabolic Conditioning

Glad to be back with functional training. Switched to hiit for a while and needed something different ❤️

Caitlin

Jennifer

Summer Burn| Week 10 Day 1| Power Athleticm

My favorite lower intensity running workout!

Rachel T

Summer Burn| Week 9 Day 5| Pelvic Floor  + Cardio

Good start to the week with this one 🤘🏻

Summer Burn| Week 9 Day 4| Functional Strength + Core

Ashley

This one always gives me a good glow sesh 😎

Jordan

Summer Burn| Week 9 Day 3| Power & Athleticism

Great sweat and did extra set lifted a little heavier to burn off this anxiety and stress

Michelle 

Aissa Trevino

Lexi Lou Williams

Summer Burn| Week 9 Day 2| Functional Strength & Core

It went well with the other one I did today. My legs still burned in Bulgarian squat.

Dominique

It may be a de-load week but we’re still getting a sweat in!

Summer Burn| Week 9 Day 1| Power + Athleticism

I was extremely anxious this morning. Body is tight, mind is tired and I didn’t want to go to gym. This was perfect. ❤️

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

I took a break from this app to just go back to basic lift spilt. This year has been the hardest year and my gym motivation started to lack again so decided to revisit the app. This workout was just what I needed today

Morgan

It was good but confusing. Instead of seeing it as options it looks like double exercises with auto timer and longer than 4 minutes. I chose the week 5 since that one I enjoyed and still sweated.

Summer Burn| Week 8 Day 4| Full Body Conditioning Flow

Feel great and I know that I am going to be sore later.

Summer Burn| Week 8 Day 3| Functional Strength + Core

Andrea

They were not lying. I did sweated and my legs were burning in the end 🥵 🔥

Sheina

Summer Burn| Week 8 Day 2| Metabolic Conditioning

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

Kelsey

I am done with week 7. I enjoyed the core.

Summer Burn| Week 7 Day 5: Core + Recovery

Amber

Angela

Summer Burn: Week 7 Day 4| Full Body Conditioning/Flow

Found a new fav exercise in Copenhagen drives! Felt good to try some new but somewhat familiar movements

Just finished Grit 1 and 2 so this was a fun change!

Lisa

Loved the new moves. Feeling tired but STRONG! 💪🏼🔥

Summer Burn| Week 7 Day 3| Functional Strength & Core

I love this one! Sweaty and hard!
The skater with MB finisher definitely finished me 😂😂

Martyna

Summer Burn| Week 7 Day 2l Metabolic Conditioning

Beatrice

Dripping with sweat after those KB swings!

Tiana

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

Increased weights but modified a bit at the end because I was so wiped 🥵 looking forward to the three days hamstring soreness 😂

Summer Burn| Week 6 Day 4| Functional Strength + Core

Chelsea

Completed yesterday, killed my legs and core but in a good way. It’s been cool to see the progress

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 🥰

Summer Burn| Week 6 Day 2| Functional Strength & Core

Lindsay

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

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 🤣

Brianna

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! 💪

Wk 4 |1.31.25| Triceps & Delts

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