Name: Playbook - Hannah Bower - 7 Day Beginner Free Trial Day 4
Uploaded: 2024-01-18T19:28:17.799Z
Duration: 20 min
Description: 7 Day Beginner Free Trial Day 4

Glad I did it! Now to go out a shovel the snow.

Renee Barker

Don’t know if I did the marches correctly but my 45 seconds went by fast, but I did everything trying to make sure that my course engaged especially on the marches and my back is flat on the ground

Mhairi

All the sweat I was hoping for and some more 😂!

Stephanie

Jessica

Audrey

Welcome to your first tap through workout.

The set up of this structure is how a majority of this app will be. Instead of following along, you will tap through the movements at your own pace and speed.

Todays movements are for time. If you click on the small clock next to the movement name, a timer will start for you.

It will give you a 3 second warning before the time runs out.

Movement descriptions, equipment substitutions, and form instructions are included in all movements, under the movement description.

All you will need for this workout is a light to medium pair of weights. Enjoy!

Recommended time: 30-45 seconds
Recommended weight: light to medium 
Recommended rest between sets: 45 seconds

Equipment Substitutions: kettlebells, bands, or Bodyweight 

Modifications: can hold weights down by your side 

Form:
-start standing with your feet hip width distance apart. Can go a little wider if that feels good on your hips
-start with a tall chest, ribs stacked over pelvis, feet firmly planted on the ground
-hold your weights either up by your shoulders or down by your side
-lower into a squat by hinging your hips back and bending your knees. Continue to keep a tall chest tall and your core appropriately engaged to manage pressure
-your knees may go over your toes, that’s okay, what’s important is making sure your knees point forwarded or outward, but never inward
-find your depth for your range of motion, pause, and extend back to standing

Squat

Recommended time: 30-45 seconds per side
Recommended weight: light to medium
Recommended rest time: 45 seconds  

Equipment substitutions: band, kettlebell, bodyweight

Modifications: perform without weight, limit range of motion

Substitutions : good mornings

Form:
-start standing with your feet slightly more narrow than hip width distance apart, chest tall with your ribs stacked over pelvis
-hold your weights down by your side 
-perform a deadlift by hinging at the hips (think about pushing your butt back)
-appropriately engage your core and your scapula AS you hinge forward to manage pressure
-think about your glutes touching the back wall and your weight being distributed to your heels 
-hinge until your weight is close to your mid-shin area
-pause
-push through your hips keeping a neutral spine to come back to standing

Romanian Deadlift

Recommended time: 30-45 seconds
Recommended weight: light to medium 
Recommended rest time: 45 seconds 

Equipment substitution: bands, kettlebell

Modifications: perform seated or kneeling 

Substitutions: standard curl or shoulder press 

Form:
-start in a standing position with your chest tall and ribs stacked over pelvis and feet firmly planted on the ground 
-hold your weights down by your side with your wrists facing the ceiling
-keep your elbow close to your sides
-without swinging your torso or arms curl the weights to your shoulders
-from here, twist your wrists to face away from you so that you can press the weights overhead
-when you press weight overhead be sure to maintain awareness of rib flaring and torso movement. Appropriately engage your core to manage any pressure here
-lower your weights to your shoulders, and then down by your sides
-repeat

Bicep Curl to Shoulder Press

Recommended time: 30-45 seconds 
Recommended rest: 45 seconds 

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 to see more pushup progressions/ visuals 

Form:
- start in a plank position 
- hands are underneath shoulders, hips square to the ground, toes firmly planted on the ground, quads engaged , and core is appropriately engaged to manage pressure
-chin is neutral (neither tucked to your chest your arched looking up
- begin to lower to the ground by bending your elbows at a 45 degree angle keeping core appropriately engaged to manage pressure
- lower until your chest touches the ground or range of motion allows
- press back to plank keeping torso still, and hips square

Push-up

Recommended time: 40 seconds
Recommended weight: none 
Recommended rest time: 45 seconds 

Modification: cobra pushup, lift upper or lower body at a time, lift one limb at a time

Form
- start lying face down on the ground, arms and legs extended out in front of you
- engage your glutes, back, hamstrings, and rear belts to raise your chest, hips, arms and legs off the ground
- lift up your chest and your thighs, get as much of your body off the ground as you can.
-the goal is to only have your belly be touching the ground
-you can bend your elbows and place your hands behind your ears to help further range of motion
-pause at the top you your rep
-lower
-repeat

Superman

Recommended time: 30-45 seconds 
Recommended tempo: slow 
Recommended rest: 45 seconds 

Modifications: lift and lower one knee at a time

Form:
-start laying on your back 
-knees are bent at 90 degrees with your feet flat on the ground
-appropriately engage your TVA and inner core to manage pressure (see tutorial video under tutorial section for more information)
-engage your hip flexor to lift one knee up to 90 degrees in the air
-keeping your core appropriately engaged and breathing through and during the movement lift your second knee up to 90 degrees
- lower one knee down at at time while you continue to breathe and manage core pressure
-switch which side you lift and lower first on the next rep

Marches

7 Day Beginner Free Trial Day 4

7 Day Beginner Free Trial: Introduction

This was great coming off of pneumonia in both lungs and I’ll tell ya it was touch and go for a bit. With all that being said today was my official day back at not only doing my Pilates but this workout. So adding the workout back in today was a first since March 28th. It felt good and I did not have to use my inhaler at all.🙌

I’m more out of shape than I thought! Great 15 sweat

Shelby

Great way to ease in!  Excited to keep going.

Catherine

7 Day Beginner Free Trial Day 1

Just getting back to it again- knowing myself I tend to go hard and then can’t do anything for a week- so I’m coming to the shorter trial workouts to get myself in the routine again. Sweaty but doable and it makes me feel like I can reach the goal of working out again!! Thanks girls!!

Celia

I skipped yesterday because I had injections in my left hip instead of the 4th lumbar. Feeling good so far

7 Day Beginner Free Trial Day 2

Feeling stronger in my core and overall my whole body. A month ago I could not do a side plank for the life of me and today I did it on both sides the regular, although I was shaking a bit at the end I thought why did I not do modified but I’m glad I didn’t do modified as I did modified last week. Thank you so much loving this beginning training and how I can repeat it and just up my weights right now I’m doing up weights of 15 to 20 pounds.

I’m getting better at my side planks before I couldn’t even hold my side up now I can have both my legs straight and hold my side up so yay me

7 Day Beginner Free Trial Day 3

I’m so loving these. Making my body stronger

Hurt my wrist last week in a way that makes lifting impossible, but oh boy have I missed moving my body! Short and sweet (and gentle on the wrist) :)

Maddie

Great workout. I need more of stuff like this and which I probably can do more I think for now while I am trying to avoid getting hurt again this is great for building form up and core and still getting a good workout in.

7 Day Beginner Free Trial Day 5

Flippen GREAT WORKOUT!!! I did try to up my weight on the dealt raises but 10 was just a little rough found myself bending my arms more than what I wanted to. Did use 15lb DB’s for shoulder presses. And I am really liking the leg extensions

7 Day Beginner Free Trial Day 4

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