Name: Playbook - Hannah Bower - 7 Day Free Beginner Trial Day 7
Uploaded: 2024-01-18T19:28:17.812Z
Duration: 20 min
Description: 7 Day Free Beginner Trial Day 7

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

Catherine

Stephanie

Audrey

Welcome to the final day of this free beginner 7 day trial!

I hope you’ve had fun, challenged yourself, and want to continue your journey here on the app!

I’m proud of you and thankful you are here 💛

You will just need a light to medium pair of weights or band for this superset

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

Modifications: can do rows first and then deadlifts 

Equipment substitutions: barbell, kettlebell, bands 

Form:
-start standing with your feet hip width distance apart, chest tall, ribs stacked over pelvis and weights held down by your thighs
- Hold the weights with your palms facing towards you
-Hinge at the hips by shifting your weight into your heels and pressing your glutes back to have a forward lean
-begin to lower your weights to mid-shin level with a bend in your knee
-instead of extending back to standing, you will keep your spine and neck in a neutral position to row your weights up to your chest and squeeze your back muscles at the top of the rep 
-whenever you are in a hinge position, appropriately engage your core and scapula to manage intra-abdominal pressure
- lower your weights back to shin level maintaining your hinge position
-extend back to standing

Deadlift to Row

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

Equipment Substitution: kettlebell, band or Bodyweight 

Modifications: can perform seated

Form:
-in a standing position, keep your chest tall and ribs stacked over pelvis and plant your feet firmly on the ground 
-hold your weights down by your side  
-begin to lift your arms laterally out to the side with your wrists facing away from you 
-do not lock out your elbow, keep a slight bend 
-keep your weights by your side, you do not want them coming forward past your side body, (a good way to do this to stand against a wall and keep the back of your hands touching the wall)
-raise the weights overhead 
-keeping your weights behind or in line with your side lower

Snow Angels

Deadlift to Row ss Snow Angels

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

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
-repeat

Sumo Squat

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

Equipment Substitutions: kettlebells, bands, or Bodyweight 

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 up by your shoulders 
-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
-as you are extending back to standing you will press your weights overhead
-be sure to watch for sings of rib flare and appropriately engage your core to manage pressure when weights are overhead

Squat to Press

You will need a light pair of weights for this superset.

Recommended reps: 5 Right, 5 Left, 5 together
Recommended time: 30-45 seconds 
Recommended weight: light 

Modifications: perform just bicep curls or hammer curls

Form:
-start in a standing position, chest tall, feet hip width distance apart 
-hold your weights so that your wrists  face the ceiling 
-keep your elbows close to your sides and your torso completely still 
-curl your weights to halfway
-keep one arm in an bicep iso hold while the other arm performs 5 full range of motion bicep curls
-once the reps are complete, switch sides and iso hold on the other side
-after each side performed 5 curls, you will curl both arms together for 5 reps

5-5-5 Bicep Curl

Recommended reps: 5 Right, 5 Left, 5 together
Recommended time: 30-45 seconds 
Recommended weight: light 

Modifications: perform standard tricep extension


Form:
-start in a standing position or seated position with your chest tall and ribs stacked over pelvis
-keeping your torso still press your weights overhead
-be sure to keep a slight bend in your elbows
-keep one arm extended overhead while you perform 5 tricep extensions on one side
-repeat on the other side with your arm overhead
-after both sides have performed their reps perform 5 reps together

5-5-5 Tricep Extensions

Bicep Curl ss Tricep Extension

You will just need yourself for this superset

Recommended time: 30-45 sec
Recommended weight: none 

Modifications: place hands on a bench 

Form:
- Start in a bear plank position, hands underneath shoulders, knees underneath hips, 
-toes firmly planted on the ground, core appropriately engaged to manage pressure hips square, and back is not arched/sagging or rounded/poked
-keep your torso still as you lift one hand to touch your opposite shoulder 
-lower and repeat on the other side

Bear Plank Shoulder Taps

Recommended time: 30-45 sec
Recommended weight: bodyeweight


Substitutions: standard crunch 

Form:
-start laying on your back 
-lift your legs into the air so that your hips are at a 90 degree angle and your toes are pointed to the ceiling 
-holding a weight or use bodyweight
-pretend a string is attached to your chest 
-as you crunch, think about lifting your entire chest off the ground 
- do not round your shoulders to crunch
-reach the weight to touch your toes, don’t let your feet swing, keep them still
-lower your chest

Toe Touches

Bear Plank Shoulder Taps ss Toe Touches

7 Day Free Beginner Trial Day 7

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.🙌

Renee Barker

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

Shelby

Great way to ease in!  Excited to keep going.

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

Mhairi

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

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

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

7 Day Free Beginner Trial Day 7

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