Name: Playbook - Hannah Bower - BTB Workout 1- full body
Uploaded: 2023-12-12T00:44:18.982Z
Duration: 30 min
Description: BTB Workout 1- full body

Jessica

Taking it easy as I’m recovering from hemorrhoids

Delaney

Nancy

Been very inconsistent with my workouts following an injury and this workout was the perfect amount of challenge for me to build myself back up!

Dzenana

Great to get back into movement at 24 weeks pregnant with a 5 month break due to sickness

Jacqueline

1st workout back 8 weeks PP this was perfect.

Aubrey

Haeley

Randi

Chalandra Butterfly

Great! This had me feeling good about getting into the swing of things postpartum!

Struggling with getting consistent postpartum and this is a perfect way to get the body loving again without overdoing it. Love it!

Jess

I have had so much inconsistency over the last few weeks/months, I did not feel like I could go big. This was a great way to ease back in!

Krista

Challenging! But still felt doable after giving birth 4 weeks ago.

Jorie

First workout back after breast reduction surgery. Man is that a wake up call in the best way when you’ve had to stay stationary for 3 months! Excited to get back to it😉

Perfect way to get back into working out after having my second baby- challenging but doable and encouraging!

Sarah Heard

Yubani

A real challenge for balance, flexibility (hello shoulders, do your thing!) and strength while I try to put myself back together a year after baby #4.

Katrina Wilhoite

First workout 6 weeks PP and this was the perfect to get me started again💪🏼💪🏼💪🏼 so happy to be moving again!!

Kayla

Shevonne

I needed this! Thank you for offering this to me. I had surgery about 6 weeks ago, and I’m getting back into exercising

Crystal Duchesneau 

It was challenging but didn’t make me over do it.

Jorden

I’m currently 8 weeks postpartum and I’ve been working on my pelvic floor but this was the perfect introduction back into a workout - thanks!

So nice to get back to working out at 9 wks pp. Felt like just enough to be challenging without over doing it!

Stephanie

Wow that was way harder than I expected!! I can’t seem to find your core program on the app, however, and I’m honestly not sure I’m engaging my core correctly 😕

Bree

Workout is great for those just getting familiar with their body again after birth or injury. I did what I could, as many sets as I could.

Cori

Coming back from an injury. This was such a good workout to get moving but not do too much and cause a set back.

Andrea

I chose to do this workout bundle next after the 7 day trial because historically when I’ve started out too hard then I quit. So this is nice to start with. Especially when I’m doing these before a 12 hr shift

Audrey

That was amazing! Got sweaty on such a short period of time. I worked my muscles and it was perfect for getting back PP

Thank you. That workout felt good. Feel like I worked but didn't overwork.

Priscilla

If you could explain the movements in your videos it would be helpful as we follow along

April

Amazing restart workout after my second C-section in two years 🙌🏼

Paula

Such a great starter course when dealing with postpartum imbalances. 8 years post partun here and this program hits so many things that were not getting proper attention with basic training. Doing the program over to gain more strength. Adding more speed, resistance, sometimes reps and more challenges

Danielle

Absolutely loved this day 1!! 1st time in 10 months that I have exercised (did not workout while pregnant) and 1st time since my c-section 7 weeks ago. I am stronger then I thought.

Yay! Really enjoyed this as a first workout back from having baby#2! 
5 1/2 weeks PP and feeling strong already thanks to your core guide!🤍

McKenna

My husband and I did this one together! We loved it.

Carly Cashman-Crespo

Great start to transition back into working out more consistently👍🏼👍🏼

Senna Dillsi

Loved it, I didn’t have resistance bands and wasn’t sure what an alternative exercise would be for that same muscle group so I did skip that exercise, but I felt good about the rest!

Kara

It was challenging because I’ve never really strengthened my abs since babies, but the instructions were thorough & modifications, if I needed it!

Robin

Getting my body back into movements, this was great to start my weight loss journey

Annie

Leigh Schiffmacher

I just wanted to get some light movement in today….this was perfect!!

Camille

I think these workouts are the perfect level of challenging for me right now! A couple of years ago I switched to a highly sedentary job and my body sure feels it.

Kaitlin

Arpita

Thank you for providing a workout where I can back into the routine. 1st day and feeling good 🙏🏻

Helen

2 months postpartum and feeling great! First workout back🥳

Taylor Jackson

Emily

Its great and I feel better not having to think out my workout.

Sarah

First workout. Yay. But also yikes. One day at a time. Give yourself grace

14 weeks pregnant with my 3rd and finally feeling good enough to workout after a rough first trimester! Using this program to get back into the swing of it!

Jordyn

Great starter workout for getting back into it. Took my time and felt the burn ❤️

Chelsa

Welcome back! Today we are going to wake up the muscles and hit a few major muscle groups!

Remember: there are 3 workouts you can do a week ( or more) you decide your pace getting back into it! This is why workouts are labeled by # rather than weeks.

Recommend rest days between workouts for the first week or two! Listen to your body.

Perform side plank + clamshell 5x then do 5 knee drives forward and extend!

Modify: just hold side plank for 30 seconds

Side plank + Clamshell + knee drives

Three different options for you!

regular box squats- weight is optional.

single leg eccentric lower downs

Single leg box squat

I did a mix of all of them! Choose what you feel most comfortable with.

If your knee is caving in as you stand up, you’re not quite ready for single leg!

15 each leg or 30 together

Box Squats

If you can’t do the single leg, just do regular glute bridge with Adduction squeezes every other bridge.

5 single leg- squeeze ball 5x
5 regular- squeeze ball 5x
5 single leg- squeeze ball5x

Glute Bridge + adduction

Engage inner core!

As you extend arm and leg pull arm and feet away from one another

Exhale as you crunch- 8 reps each side

Bird dog + Resistance

Retract shoulder blades before pulling. Pull to make a y with your hands.

Y pulls

If you still struggle with DR, heavily modify this exercise or do another set of bird dogs!

Modify: knee pushups. Bench pushups on knees or wall pushups.

Really important you engage your core properly!

If you do not know how to regulate IAP or pressure in your abdomen, I do recommend getting my core guide to learn! You will be guided by myself and physiotherapists.

Push-ups

BTB Workout 1- full body

Loving these quick, yet effective circuits

Alexandra

Short. Sweet. To the point. 

Shoulders and obliques are on 
F I R E

BTB Workout 2- full body

Stationary bike instead of tread mill…nice circuits to get the blood running

Perfect when you don’t have a ton of time!

Monica

Used our row machine since we’ve had a bunch of snow today!

Rachel

BTB-Endurance Day

Love the glutes + pull down!! Hits the core and glutes 🔥

I’m loving this program! I’ve been sore after every workout! Getting back into the swing of things postpartum and can definitely feel and see a difference in my core! Feeling great!!

Shay

BTB workout 4- full body

Loved this one! It was so easy to fit it into my day! This might be my go-to for busy days now!

BTB Workout 5- legs

🔥🔥 love these circuits!! The 2nd circuit with the band is the greatest

Kourtney

BTB workout 6- banded full body

The sweat was gold today ♡ love these BTB workouts when I'm having a hard time mentally.

Maddie

BTB Workout 7- more lifting

Amazing! Did this once and felt like I couldn’t do a second round but I challenged myself and got it done! Now I’m in my own puddle of hard earned sweat!😂

Great HIIT workout to get your heart rate going!

BTB Workout 8- LIVE fullbody

7 weeks postpartum. I stopped working out at 30 weeks pregnant (was just soooo over it!). It feels so unbelievably good to be active again! Can’t wait to get back to lifting heavy and build my muscle back up!!

That reverse hamstring curl though!!!!! Holy moly, again, found areas of weakness. I am proud of the single leg RDL though!

Casey

BTB Workout 9- full body

So good! I feel like my postpartum body’s finally being loved and cared for.

Shivani

Nikki

When stretching your ankles, if you can’t even curl your toes under how else can I stretch my talus?

Cassie

BTB LIVE recovery, mobility & stretching

It’s July 31… and I felt like listening to Christmas music today… and I was so happy to see the Christmas decor in the videos. Lol. Made my workout extra happy… also, my arms are burning!

BTB Workout 10- upper body

I think this was my favorite workout so far! Definitely embracing that “sweat is gold✨” lol

BTB Workout 11: Full Body

🔥 Wow! Haven’t sweated that much in a long time. I had to modify, but I made it!! Thanks Hannah!!!

Woohoo!! What a great sweat sesh to end the back to business program!!

BTB Workout 1- full body

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