Name: Playbook - Hannah Bower - BTB Workout 9- full body
Uploaded: 2023-12-12T00:44:19.566Z
Duration: 35 min
Description: BTB Workout 9- full body

Nancy

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!!

Emily

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

Casey

Such a great workout to keep getting stronger postpartum! 💪🏼

Nikki

Great full body! Feel like I hit everything, but still have enough energy to keep up with the kiddos for the rest of the day.

Courtney

Priscilla

Whew! That was a tough one! I really do appreciate the reminders about keeping my core/TVA engaged throughout each exercise. It’s so easy to get distracted and lose form.

Krista

This was so hard for me. Dealing with an inactive glute on one side from severe sciatica during pregnancy and after. Also dealing with TOS so stability in that shoulder was weak. It wants to pop forward. This was a struggle but I know progress was made. Feeling it!

Danielle

Arpita

Maggie

Thank you for the tutorials. My form improved as the work outs continued and I made little adjustments

Abigail

Those bodyweight leg extensions 🥵💪🔥

Maddie

Maria

A rly good well rounded workout! I’m coming out from a low back injury so modified a bit 💞🔥

Taryn

Had to make a few modifications and decrease reps on a few exercises but the quad burn is REAL. Celebrating the small victories with y’all today!

Amy Grudier

Ashley Powell

Megan

So good! Probably my favorite so far. I felt so strong for the first time in a while! 🙂

6 weeks post partum today! Today is my second day making it to the gym at my regular 4:20 am workout since babe was born. Cannot wait to crush all these workouts and dig into the Get Stronger ones again!

Alexandra

Divya

Such a great mix of movements! I really like how the workouts dont get redundant, repetitive or boring. Other programs I've done that's always the thing that turns me off!

Alix Blacklin

Absolutely LOVE your app. Kick butt work outs I've seriously never felt better!!!!

Suzanna

That hamstring workout got me lol need to work on ankle mobility 🤪. It was definitely challenging but in an amazing way!

Alma Shamatov

This was a good challenge not as easy as it looks

Tiffani

Heather Tozzi

Holy moly! I felt very blah today postpartum is weird and I wasn’t motivated but I try to never miss a Monday. I definitely felt the burn today my legs are shaking my quads and hammies are on fire🔥 Thank you for being a voice for women especially postpartum and pushing me to be a better version of myself!

Brynne

Amazing. Your tips for technique are priceless. Such a great workout. Thank you Hannah!!!

Jaclyn

Carolyn

Annika

Such a comprehensive workout that fits perfectly into baby's nap time 😊

Inge

A little background. I was an elite level gymnast at the young age of 13...so you understand the type of time and effort I spent training at the gym. Fast forward to my adult life and I am still very body conscious and always want to be in good shape. It’s been ingrained in me since I was 3. So, I’ve hired coaches and have done the macro training and the intense heavy lifting...but my body is tired. While I was in nursing school I basically took two years off from lifting and tracking and blah blah blah. Kind of by choice but not really - A fast track nursing program is insane. Anyway, since graduating I’ve wanted to get back to being healthy. Not like the intense let me lift 300 lbs...grrrr....see me roar kind of intensity. But just like moving my body kind of intensity. All of this to say, I am not pregnant or post partum, I am in decent shape...but this program is challenging and exactly what I was looking for - Focusing on the basics, techniques, and just moving my damn body. So, I thank you! 

Ps. I just used bands on my hip thrusts and glute bridges and yes I’ve lifted 150 lbs before performing these exercises 🙄...but just focusing on my breathing and technique stung more than using weights.

Sarah Porter

I have only been working out for about six days straight. I can already tell that my posture has improved while I’m driving in the car! I love your work out thank you for all your hard work.

Rachel

Inga

Yes! Loved this one and will be doing it again

Bekah

This has hands down been my best workout for core engaged!! I’m so proud!! Time to walk the dog again! Lol!

Shelli

Great! I liked the added band for the hip thrusts. Dead lifts are feeling better, I love having your videos to look to for form. Thanks!

Meagan

It was a good and sweaty workout! Finally start feeling strong and energised afterwards 💪💪❤

Jennifer

WTF. I’ll have to do that one again, it was killer

Emma

I actually had to look up what TVA is... and that made a difference! I am starting to see some ab muscles! They are still hidden a bit, but they are starting to come back.

Lina

Such a good, challenging workout! I’ve loved the progression of this program!

Jordyn

We're not friends today, Hannah. I'm going to be walking like a duck tomorrow. 🥵 Thanks for kicking my butt again 👍👍

Heath

I reaaally reaally didn't have the energy to workout today lol (need to get Twenty2 pre-workout), but I ended up doing it and feel great afterwards! 💪🏼

Patricia

I love that these workouts kick my postpartum booty and are also short enough to do during my babies (short) nap time!

Meadow

Hubby commented on the booty! That means progress, right?! 😅😂

Amber

I see there are new workouts in programs I’ve completed - are they just updated videos?

Corey

Great supersets! Each one has a tough exercise that really makes you focus on core stabilization. Good progression to moving into more lifting! Can’t wait for more!

Brittany

Totally felt my pelvic floor in this workout. Definitely have a lot of work that I need to do with my pelvic floor.

Hannah

Home workout targeting Glutes & hammies + back, chest and tris!

Also working exercises to help with rib flare, posture and thoracic mobility

These exercises help with ribflare, stronger back, rounded shoulders & tight thoracic spine!

Hinge hips
Neutral spine 
Squeeze elbows together behind your back

Hip hinging with retractions

Engage the PF + TVA as you exhale you will lower your arms as far as you can while maintaining engaged core, ribs tucked down and back flat.

Goal is to the floor and back up as you finish your exhale breath.

Your range of motion may be smaller before you loose engagement or back comes off the ground or feel tension! That’s ok! Keep working at it!

Serratus pulls

Active Stretches- posture & ribflaring

Hip thrusts 
Elevated glute bridges 

Both are great exercises PP or getting back into it as they directly relate to the core!

Can also use booty band.

If you don’t have bands that’s ok just use body weights you do have. 

You can also use a barbell for this too!

Hip Thrusts plus band

To make this more difficult do single leg! If you aren’t ready just do both legs!

Elevated glute bridge

Super Set 1

Keep elbows by side 
And then elbows fixed when doing the skill crusher

Use a weight that challenges you! 

Can use dumbbells in each hand too

Chest press + skull crusher

If you’re coning in the knee plank go to your feet 

If you need more of a challenge: go to feet in the plank row

Knee plank rows

Super set 2

Reverse hamstring curl. This a great quad isolation exercise that requires the core!

Core stays engaged the tire time. Limit range of motion when you cone or start losing a neutral spine!


SRDL - getting stronger in the single leg work. If you’re ready to do a full balanced SRDL please do!

Reverse hamstring curl. This a great quad isolation exercise that requires the core!

Core stays engaged the tire time. Limit range of motion when you cone or start losing a neutral spine!

Reverse Ham Curls

Use a weight that challenges you!

Neck + spine in one line. Imagine a stick on your back and keeping your head and Lower back touching it as you sit your hips back

SRDL

Super set 3

BTB Workout 9- full body

Jessica

Taking it easy as I’m recovering from hemorrhoids

Delaney

BTB Workout 1- full body

Loving these quick, yet effective circuits

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!

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!

Dzenana

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.

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

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

Shivani

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

BTB Workout 9- full body

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