Name: Playbook - Hannah Bower - 7 Day Beginner Free Trial Day 6
Uploaded: 2024-01-18T19:28:17.807Z
Duration: 20 min
Description: 7 Day Beginner Free Trial Day 6

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

Renee Barker

Great…great! Oh did I say great and I am so enjoying these.😊

Chris

Mhairi

Stephanie

This workout you will have 3 circuits.

Circuits are timed movements. Meaning you will perform the recommended movements (for their recommended reps) as many times as you can in the allotted time.

Set the timer for 5 minutes and then go through the movements listed as many times as you can.

Recommended reps: 5
Recommended weight: light to medium 

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

Goblet Squat

Reps are per side 
Recommended reps: 5
Recommended weight: medium to heavy 

Modifications: perform as Bodyweight, limit range of motion, hold onto a stable surface 

Substitutions: walking lunges, step-ups 

Form:
- Start in a standing position with feet firmly planted on the ground, chest tall, and ribs stacked over pelvis
- Keep your chest up and hold dumbbells at your shoulders (front racked) or by your sides (suitcase)
- Step a few inches back by firmly planting your foot on the ground and knee your knee down until both legs are at 90 degrees
- it is okay to lean forward in a hinge motion if you would like 
-toes and knees can point forward or slightly outward, but they cannot fall inward 
- Press through your glutes and keep your torso still as you push back to standing
- Complete desired reps then repeat on the opposite side

Reverse Lunge

Recommended reps: 5
Recommended tempo: slow

Modifications: hold onto a wall, can perform flat on the ground, bend over at the hips for stability 

Form:
-start standing with your feet firmly planted on the ground, chest tall, and ribs stacked over pelvis
-holding onto a wall or using your balance shift your weight into your toes to press as high up onto the balls of your feet as you can
-drop your heels as far as range of motion will allow
-without swinging your torso, press through the balls of your feet and up onto your toes as far as balance will allow
-lower SLOWLY as far below the surface as you can.
-the key for these are slow and controlled, range of motion

Toe Raises

one of the progressions for standard sissy squat*

Recommended reps: 5

Modifications: can use a cable, can use a band or multiple bands to hold onto, limit range of motion 


Form: 
-optional* station a band or multiple bands, at midline level height while your on your knees, to a steady object
-scoot back so that there is tension. The farther back you are, the more assurance you will get; the closer, the more Bodyweight this becomes 
-in a kneeling position with your chest tall and ribs stacked over pelvis, lean your whole torso backward as far as range of motion and core pressure management will allow
- it is very important to appropriately engage your core and keep your torso stable as you lower down 
-go as far as range of motion allows
-engaging your core, hip flexors, and quads keep your torso straight as you lift back up to kneeling

Body Weight Leg Extension

Lower Body Circuit

Set a timer for 5 minutes and go through the listed movements as many times as you can in that time.

Recommended reps: 5
Recommended weight: light to medium 

Equipment Substitution: kettlebell, band 

Form:
-in a standing position place your feet flat on the ground hip width distance apart
-stand tall with your ribs stacked over your 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 
-once your hands are parallel with your shoulders, pause 
-then lower the weights down so that they are resting on the front of your thighs  like you did in the starting position 
-repeat

Delt Raise

Recommended reps: 5
Recommended weight: light to medium

Equipment Substitution: barbell, kettlebell, band 

Modifications: can perform kneeling or sitting

Substitutions: alternating shoulder press 

Form:
-start in a standing position with your feet firmly planted on the ground, chest tall, and ribs stacked over pelvis
-press your weights to shoulder level 
-keeping your torso still and core appropriately engaged press your weights overhead
-do not lock out your elbow, keep a slight bend 
-lower the weights back to your shoulder 
-repeat

Shoulder Press

Recommended reps: 5
Recommended weight: light to medium

Equipment Substitution: kettlebell, band 

Modifications: can use a bench to support chest

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 weights apart keeping a slight bend to your elbows 
-the goal is to pull until the weights are parallel with your shoulders
-at the top of your range of motion pause for 1-2 seconds
-appropriately engage core during the fly motion and while in hinge position to manage any pressure you may have
-maintain control as you lower to starting

Reverse Fly

Upper Body Circuit

You will just need yourself for this circuit

Reps are per side 
Recommended reps: 5
Recommended tempo: slow
Recommended weight: none

Need a challenge? can add ankle weights or resistance bands. You can also do copenhagen planks as well. 

Modifications: limit range of motion

Form:
-Start in a side lying position
-Keep your hips stacked over each other
-Take your top leg and place your foot down flat in front your bottom hip. If flexibility doesn't allow, can be in front of thigh or knee
-Flex your foot on your extended leg
-Appropriately engage your core as you also engage your inner thigh and adductor muscles on your extended leg
-Lift your leg as high as you can, pause at the top, and lower slowly to the ground
-Be sure not to roll forward or backward and to keep your torso still

Inner Thigh Lifts

Reps are per side
Recommended reps: 5

Modifications: limit range of motion 

Substitutions: lying side leg lifts 

Form:
- Start laying on your side, stack your knees on top of each other in a bent 90 degree angle 
- keep your legs bent and feet on the floor
-with your top knee bent, engage tour glute to abduct or externally lift your top knee it as far as you can away from your bottom knee
-don’t roll forward or backward 
-lower slow and controlled

Laying Clamshell

Recommended reps: 5 per side 
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 and Core Circuit

7 Day Beginner Free Trial Day 6

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

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

Great workout!  Going to do round 2 of the 7 day Trial!

7 Day Beginner Free Trial Day 6

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