Name: Playbook - Hannah Bower - 7 Day Beginner Free Trial Day 5
Uploaded: 2024-01-18T19:28:17.803Z
Duration: 20 min
Description: 7 Day Beginner Free Trial Day 5

I’m so loving these. Making my body stronger

Renee Barker

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.

Great, quick sweat! Set up for the day now!

Mhairi

Loving the simplicity of those workouts and that ability to modify 😊

Stephanie

Stéphanie

Loved it! Dead bugs are hard for the uncoordinated lol

Audrey

This is another tap through option, which means you will go at your own pace.

Today you will have what’s called superset movements (ss for short)

A superset is two movements back to back. 

Ex: wide sumo squat ss good morning.

You will do the recommended amount of reps for your sumo squat and then you’ll do the recommended amount of reps for your good morning.

You repeat this pattern for the recommended amount of sets. For this workout you’ll have two sets. 

Rest as recommended and needed between movemwbts

You will need one medium weight and one light weight for this superset.

As always, you can do this with just Bodyweight

Recommended time: 45-60 seconds
Recommended reps: 5 squats + 5 pulses 
Recommended weight: medium to heavy 
Recommended rest: 30-45 seconds

Equipment substitutions: dumbbells, kettlebell, band 

Modifications: standard deadlift, goblet squat 

Form: for more in depth review, see tutorial highlight 
- Start with feet wider than hip width and toes pointed slightly out
-chest is tall and ribs are stacked over pelvis
-hold your weights down in front of your thighs
- Appropriately engage your core and lats to retract your shoulders AS you perform your squat
-maintain this bracing position as you squat down by hinging your hips back and keeping your weight distributed to your heels
- keep your weights close to you as you lower into your squat
-at the bottom of your squat or as low as range of motion allows pause
- extend your knees while keeping your chest and torso still to come back to standing
-after the 5th rep, lower down into the depth of your squat and perform 5 pulses
-pulses are mini squats or up and down motions 
-extend back to standing 
-repeat

Wide Sumo Squat + Pulse

Recommended rime: 45-60 seconds
Recommend weight: LIGHT or body weight 
Recommended rest: 30-45 seconds

Modifications: can also do these seated

Substitutions: you can use a band, or do these body weight. You can also replace with Romanian deadlifts 

Form:
- Stand with your feet shoulder width apart 
- stand with a tall chest. Ribs are stacked over pelvis
- Bring your hands to your head if body weight, or hold your weight to your chest if weighted
- Hinge forward at your hips until your upper body is parallel with the floor 
-while you are initiating your hinge motion appropriately brace and engage your core to manage pressure
- hinge until you feel a stretch in your hamstrings and lower back
-pause when your chest is parallel with the ground
- Stand up to the starting position 
-repeat

Good Morning

Wide Sumo Squat ss Good Morning

You will need a light to medium pair of weights

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

Modifications: can sit reverse on an incline bench for chest support

Substitutions: overhead tricep extensions, tricep pull downs, dips

Form:
-start in a standing position with your feet hip width distance apart, chest tall, and ribs stacked over pelvis
-hinge at the hips by shifting your glutes back and your weight distributed into your heels to get into a bent over position 
-appropriately engage your core to manage pressure while in the hinge position, keep your back flat, and pin your Elbows to your sides
-keeping your upper arm and elbow still, extend one of your elbows to kick back the weight back
-squeeze your triceps at the top of the rep,
-lower controlled 
-perform on the other side
-do not swing your weights

Bent Over Single Arm Tricep Kickback

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

Modifications: perform standard bicep curls OR standard around the worlds


Form:
-start in a standing position with your feet hip width distance apart, chest tall, and ribs stacked over pelvis
-with your wrists facing the ceiling curl the weights to your shoulders
-twist your wrists to face away from you to press the weight(s) overhead
-from here, rotate your weight(s) around your head keeping them about 1-3 inches away from your head)
-switch directions
-once the weight is back in front of your face/chest lower the weight in a reverse curl
-repeat

Bicep Curl Around the World

Bent Over Tricep Kickback ss Bicep Curl Around the World

You will need a light to medium pair of weights and a wall

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

Equipment Substitution: barbell, kettlebell, band 

Modifications: can perform one arm at a time, can place knee or hand in a bench, can place chest on a incline bench 

Form:
- Start in a standing position, feet firmly planted on the ground and chest tall
- Hinge forward at the hips by shifting your glutes back until your chest is at a 45 degree angle 
- with your weights in hand, wrists facing each other and weights pressed against each other, pull your elbows to the ceiling and your weights to your ribs/sides 
-you want to keep your elbows close to your body to get a narrow row motion
- while you are rowing appropriately brace your core to manage pressure while in the hinge position and engage your lats AS you row and squeeze your shoulders together as you pull 
-lift the weights to armpit level and then lower maintain core control

Bent Over Narrow Row

Recommended time: 30-45 seconds 
Recommended weight: none
Recommended rest: 30-45 seconds

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

Substitution: snow angles 

Form:
-stand 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

Goal Posts

Narrow Row ss Goal Post

You will just need yourself for this superset

Recommended time: 45-60 seconds
Recommended weight: light to medium 

Modifications: feet flat on the ground (no steps)

Substitutions: hip thrusts (shoulders on an elevated surface)

Form:
-lay on your back with your feet planted flat on the ground 
-tilt your hips forward into a posterior pelvic tilt ( see glute bridge tutorial under tutorial highlight)
-engage your glutes and appropriately engage your core to manage pressure
-press through your glutes and also your heels to bridge your hips up as far as range of motion allows
-holding this bridge position, step one foot out 1-3 inches, then the other
-step your feet back one at a time 
-repeat for allotted time 
-lower down maintaining your pelvic tilt

Glute Bridge Marches

Recommended time: 45-60 seconds
Recommended weight: none 

Modifications: place feet on the ground, limit range of motion, perform just upper or lower body reaches 

Substitutions; marches 

Form:
-start laying flat on the ground with your arms extended straight to the ceiling and feet flat on the ground with bent knees 
-appropriately engage your core to lift your legs to 90 degrees in the air 
-keep your knees bent 
-lower one arm and the corresponding opposite foot to the ground or as far as range of motion allows while you manage core pressure 
-once you reach the ground or hit range of motion, engage your core to pull your arm and knee back to stating position 
-repeat on the other side

Deadbug

Glute Bridge ss Dead Bug

7 Day Beginner Free Trial Day 5

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

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

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

7 Day Beginner Free Trial Day 4

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 5

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