Name: Playbook - Hannah Bower - Barbell Full Body 9.26.22
Uploaded: 2024-03-06T20:30:23.493Z
Duration: 40 min
Description: Barbell Full Body 9.26.22

Carina

I genuinely feel soooo happy after doing your workouts!! It doesn't need to be 17000 steps to feel good and feel strong 💪 I appreciate you immensely ❤️

Heba

Felt good to get some movement in♥️. It was a longgggg day!

Cleo

Please more of barbell workouts! 🏋🏼‍♀️ ❤️

The shoulder and biceps finisher was so tough!!!! 🥹🥹🥹
You're making me love these barbell workouts

Sumaiya

Fire full body !!! The finisher is brutal but felt so good!🔥🔥🔥

Becky

Loved it! Hanna is such an inspiration, I love the way she shows up on insta and how honest she is about her life, that.s why I chose to train with her. I also like the way she looks and the way she is structuring the workouts, more with free weights rather than with machines. Keep up the good work! 💪

Cristina

Loved how this worked consisted of the basics!  Super efficient.  The burner at the end gave me the craziest arm pump.  I was feeling fierce today, so I used the 45lb barbell.  Made it all the way through!  Even managed to do strict should press the entire burner.  Crazy how much stronger I am already feeling after 4 weeks. 🤯

Perfect foundational exercises for strength!  💪🏼 🔥

Meaghan

Kaci Lynn

Kirrie

Lots of modifications for pregnancy, but still such a fun one! Just the right amount of time for my ever decreasing energy in third trimester 😂

Tessa

I definitely underestimated that finisher!!! 💪💪🔥

Maddie

Imani

It was a slow and steady kind of day and this was perfect

Courtney

Edyta

Danielle

Ok yup the bicep finisher is 🔥 veins popping!!!

Bailey

Rylee

That was awesome! 🤩 keeping this workout handy

Markie

Holy cow 😅 new favorite! Had to modify a bit (22 weeks pregnant) but absolutely loved this one!

Kennedy

Jackie

Beauty! Short but hard. Went back down the ladder (always more fun!)🙌

Nicole Loewen

Reversed the exercise order on the arm burnout and walked back down the ladder. The burnnnn

This is a barbell only full body workout that will hit all the major muscle groups. You can sub the barbell out for a dumbbell if you need.

Warmup: walk 1 mile if able then perform 20 air squats or 20 barbell squats

As the reps decrease, you will add weight each set. This is more of a strength focus set: so make sure to take adequate rest.

If you can do more than 3 reps suggested, the weight isn’t heavy enough.

Squat

Perform a RDl, once you hit your end range of motion usually around knees or mid shin, without swinging your upper body using momentum, pull elbows straight back until barbell hits sternum. Then stand up using your hinge movement.

Challenge yourself with weight: you should really be struggling those last 2-3 reps

Make sure to rest atleast a minute. The first two exercises in this workout are more strength based.

RDL to Row

Glute bridge + pushups

Minimal rest between these two exercises.

This will feel like you won’t have full range of motion due to the barbell, that’s the point. We want to focus on the end rage of the glutes. This will create a lot of tension! Extend your hips to the ceiling pushing through your heels. When you think you’ve gone high enough, squeeze further without allowing your ribs to flare open. Control on the way down without letting go of that tension. 

Pause at the top and control down. Make sure heels are under your knees.

Glute Bridge

Elbows flare out 45 degrees or keep them by your sides for more of a tricep focus. We don’t want our elbows in line with out shoulders to the side: it places them in an unstable position.

Keep core engaged: full range of motion and no lower back arch

Push-up + Knee drive

Super Set I

This is a ladder rep scheme. If you can’t curl the barbell, use dumbbells instead! Or a plate.

You will start with one rep of each then 2. 3 until you work up to 5 reps. It’s pretty rough! But you are capable of hard things. I used a bit of momentum called a push press the last 2 reps. Try to do strict if you can! 

If you have the time or energy, shoot for 2 rounds instead of 1!

Finisher: biceps and shoulders

Barbell Full Body 9.26.22

Catherine

got feedback from my boyfriend to start circuit training and holy shoot i have not sweat like this since highschool!

Rachel Macias

My postpartum body could only take me through half of this but it was brutal!

Minimal Equipment Fullbody 12.7.22

These are the best quick workouts that pack a punch. I’m very grateful to have these during such a busy time of the year 🙌🏻🎅🏼

Michelle

Did 1 round since I did this after cardio and was already spent. Those ninja kick modifications are brutal. 🤣

Emily Storm

Bodyweight Fullbody 11.30.22

Jillian

Amanda

Morgan

Minimal Equipment Fullbody 11.28.22

This one is hard and good, had to modify but I will work up to the full exercise!!
Love the last one!!!

Brook

Caroline

Katie

Gym Full Body 10.26.22

Wow! I struggled! I had to use moderate weights! 😅💪🏻

Kiki

Pushing myself to be in shape for my surgery!

Molly

Love that I was able to do it at home! Such a good workout, thank you!

Jocelyn

Minimal Equipment FullBody 10.5.22

Needed a „break“ inbetween the actual ignite challenge 🤣 Really loving bodyweight workouts!! Please make a challenge 😁😁

Ouch. Those curtsy lunges about took me out and I only did 3 sets. First workout back after a hiatus, holidays and being sick. Great first workout back sweat sesh. 🥵

Bodyweight FullBody 9.28.22

It's always a challenge!!!🦾😅👍🏻

I like it! 🤩 the upper body series are the most strenuous! 
I reduced the reps in the last two rounds! 😅for the abdomen instead I increased to 4 sets!

Dumbbell Full Body Challenge 9.26.22

Needed a quick physical/mental pick me up and this was it 🫶🏼

Erin

Saved this one as a favorite for sure!! This one snuck up on me quick 😅

Caitlin

Eugenia

Mariah

This one was fun! I played with the modifications and it had me running out of breath! These shorter effective workouts are so prime for me in the early morning! Thank you ❤️

Barbell Full Body 9.26.22

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