Name: Playbook - Hannah Bower - Barbell Full Body 3.7.22
Uploaded: 2024-03-06T20:30:23.684Z
Duration: 30 min
Description: Barbell Full Body 3.7.22

Such a good workout! Nothing makes you sprint harder than your 3 year old cheering you on🙌🏼😂

Sarah Heard

First workout back after vacation and it was rough but great!

Emily Storm

Heart rate elevated and legs are dead🥵 definitely want to repeat this one again! Make me feel so good!💪🏻

Shelli

My 🍑 is on fire! Those sprints at the end 👏👏👏

Katie

Lily

OMG! Took a break from feeling sick and boy did I need this felt great to get back at it! Jello legs!

Krystal

I replaced sprint with jump rope. So a minute for 5 sets.

Elaine

😅 my legs are shaking now but loved this challenge!

Mandy Gloyeske

Kayla

Lacey

Those fundamental movements!!! Woo! 🤪🔥💪🤩😊

Maddie

This was AWESOME. My first set of the burnout squats was 100. At first I said let me get to 50 then 60 then 70 and got my mind right to get to 100. You can tell your mind one thing and not realize your body is capable of doing more. The last 4 rounds I could literally make it to 50 or a little less. The sprints were a perfect ending.

Bailey

Wowzer. Did different cardio/plyometric exercises for the sprint section (high knees, jump rope, box hop over, etc). 65# for all strength exercises. 40, 35, 25, 20, 15 reps for squat burn out. Have a feeling I’ll be sore tomorrow!

#6monthspregnant #babynumber4

Aubrey

Man did you say it right, not many movement but WOW! Great way to end my day. Couldn‘t do the sprints but I’ll have a great dance session with my baby girl before bed for some cardio (not the same but more fun and less painful for my nursing chest)!

Cristine

Girllll walking to my car is a struggle😂

Solange

Didn’t make it to the sprints but my legs still feel like jelly. Good workout

Kelly

Ciara

Loved this workout!!! So good for leg day!

Kirsten

WOWWWWW 🥵.
My legs are DONE!
Short workout but killerrrrr. My legs feel like jello😭😭😭😭. I already know I’m going to feel it later on. DOMS is going to be real😮‍💨.

Cleo

I have been doing RDL’s wrong😭 I try to keep a really flat back and drag the bar along my shin and just over my knee but I go all the way down to my ankles.
Also! I saw your Instagram video about hip hiking and think I may have a tendency to do this also. What is a good cue to know when I can start pushing my legs forward and up? I feel like I have good connections spreading into the ground and pushing off

Madison

Just what a needed to end my work day! And it’s 75* outside this evening! Sprints outside 🙌🏼👏🏼😅

So good! Definitely upped my confidence in my sprinting capabilities

Samantha

Yikes my 🦵after this! I am excited for these weekly challenges! Another good one! Can’t say enough good things about your programs!

Bekah

Yes! Just what I needed for a baby who refused to fall asleep, until the last 30 minutes of “me” time!

Alexandria

Rebecca

Welcome back to weekly challenge workouts! 

The next four weekly challenge workouts are going to incorporate progressive overload to help build and improve your squat.

This week the first exercise will be 5 burnout to failure sets back to back with a 10 second rest.

You’ll end the workout with a few more exercises to further target quads and glutes.

This workout has only a few movements, but that does not mean that it is easy. 

Challenge yourself with the weights that you choose! That is where this difficulty will come from.

The first tactic we will use to help build squatting strength is burnout. 

You will do 5 sets of squats until failure. In between each set you will get 10 seconds rest.

This will put your muscles under duress because of the time under tension and the amount of reps you will do.

Progressive Overload Method: Burnout

Equipment modifications: dumbbells or resistance bands 

Challenge yourself with weight and with reps. Each set you’ll go until you can anymore, and then you’ll rest for 10 seconds before starting the next step.

This is a true burnout, but you can do it!

Form:
- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward, chin neutral, and your head completely still as you lower
- Lower by sitting your hips backward, shifting the weight into your heels 
- Make sure that your knees do NOT fall inward. They point over your big toe or even slightly outward.
- Reach parallel and push through your heels, glutes and posterior chain to come back up

Barbell back Squat

Again challenge yourself with weight here. 

This superset should challenge your cardio AND your legs.

You’ll need either a barbell/weights or kettlebell/dumbbell

Equipment modifications: dumbbells or kettlebells 

Modifications: can do alternating lunges in place, or reverse lunges if space is an issue.

Reps are per side.

Form:
-Engage your core, retract your shoulders, and stand tall 
- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

Equipment modifications: kettlebell, dumbbell, bands 

Substation: single leg RDL, stiff leg deadlifts 

For more in depth review of deadlifting head over to the tutorial highlight 

Form:
- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

Walking Lunges SS. Romanian Deadlift

Equipment substation: treadmill, stair stepper, bike, driveway, backyard any space or place where you can go all out for 15-30 seconds 

If you do not have space do 30-45 seconds of squat jumps, gate swings, burpees, or lunge jumps instead.

You will do 5 sprints between 15-30 seconds. These will be all out, 100% effort, which means you need to recover fully in between your sprints:

Rest as much as you need.

Sprint

Barbell Full Body 3.7.22

Catherine

got feedback from my boyfriend to start circuit training and holy shoot i have not sweat like this since highschool!

Rachel Macias

My postpartum body could only take me through half of this but it was brutal!

Minimal Equipment Fullbody 12.7.22

Carina

These are the best quick workouts that pack a punch. I’m very grateful to have these during such a busy time of the year 🙌🏻🎅🏼

Michelle

Did 1 round since I did this after cardio and was already spent. Those ninja kick modifications are brutal. 🤣

Bodyweight Fullbody 11.30.22

Jillian

Amanda

Morgan

Minimal Equipment Fullbody 11.28.22

This one is hard and good, had to modify but I will work up to the full exercise!!
Love the last one!!!

Brook

Caroline

Gym Full Body 10.26.22

Wow! I struggled! I had to use moderate weights! 😅💪🏻

Kiki

Pushing myself to be in shape for my surgery!

Molly

Love that I was able to do it at home! Such a good workout, thank you!

Jocelyn

Minimal Equipment FullBody 10.5.22

Needed a „break“ inbetween the actual ignite challenge 🤣 Really loving bodyweight workouts!! Please make a challenge 😁😁

Ouch. Those curtsy lunges about took me out and I only did 3 sets. First workout back after a hiatus, holidays and being sick. Great first workout back sweat sesh. 🥵

Bodyweight FullBody 9.28.22

It's always a challenge!!!🦾😅👍🏻

I like it! 🤩 the upper body series are the most strenuous! 
I reduced the reps in the last two rounds! 😅for the abdomen instead I increased to 4 sets!

Dumbbell Full Body Challenge 9.26.22

Needed a quick physical/mental pick me up and this was it 🫶🏼

Erin

Saved this one as a favorite for sure!! This one snuck up on me quick 😅

Caitlin

I genuinely feel soooo happy after doing your workouts!! It doesn't need to be 17000 steps to feel good and feel strong 💪 I appreciate you immensely ❤️

Heba

Felt good to get some movement in♥️. It was a longgggg day!

Barbell Full Body 9.26.22

Eugenia

Mariah

This one was fun! I played with the modifications and it had me running out of breath! These shorter effective workouts are so prime for me in the early morning! Thank you ❤️

Barbell Full Body 3.7.22

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