Name: Playbook - Hannah Bower - Gym Full Body 12.6.21
Uploaded: 2024-03-06T20:30:23.695Z
Duration: 40 min
Description: Gym Full Body 12.6.21

Solid burner, I’ll come back to this one.

Erin

Wicked workout!! Just what I needed before going out to a social this evening!! Thanks Hannah!

Janine Ducharme

Lacey

Rachel

Second time doing this workout and each movement felt smoother l, form felt more solid and I could feel more strength behind each movement even though I didn’t increase weight

Sarah

Great last workout before starting get stronger 2.0! Can’t wait to come back and do this workout after 2.0 and compare the growth made 😆💪🍑

Been hesitant to squat since hurting my ankle but this motivated me to do it and it went well!!

Ashley

This was super fun to return to heavy weights all the way through!

Rach

Been alot more tired and short in time so it's amazing to be able to find short but effective workouts

Samantha Slenbaker

This weeks challenge workout is traditional strength workout. 

What makes this workout challenging is the weight you use. The movements themselves are foundational lifting, strength, and bodybuilding movements. 

The movements themselves are the basics.

Therefore the challenge comes from the weight you choose. 

This workout is recommended to be used in a gym or with access to heavy weights.

You will do 5 sets of 5 reps of the following movements. Because we want to focus on strength pick a weight that’s challenging from the beginning. The last two reps should be a struggle to finish WHILE still having good form. 

Rest as much as you need to between sets, and use as many warmup sets as you need to so that your first set of 5 is at a challenging weight. DO NOT just jump into your first set with heavy weight without working up to it.

The movements are:

5x5 back squat 
5x5 deadlift (can do sumo)
5x5 shoulder press 
5x5 row 
1X failure push-up 
1X failure dips

Remember: the last two reps should be a struggle (with good form). Because the reps are only 5, that means you should choose a weight that’s pretty difficult from the get go.

Form above ALL else. Rest as much as you need.

Form:
- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Remember: the last two reps should be a struggle (with good form). Because the reps are only 5, that means you should choose a weight that’s pretty difficult from the get go.

Form above ALL else. Rest as much as you need.

For an in-depth review of deadlifting, head over to the tutorials highlight 💛

Form:
- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

Remember: the last two reps should be a struggle (with good form). Because the reps are only 5, that means you should choose a weight that’s pretty difficult from the get go.

Form above ALL else. Rest as much as you need.

Form:
- Start by sitting with the dumbbells at your chest
- Press directly up overhead
- Lower slowly back to starting position

Seated shoulder press

Remember: the last two reps should be a struggle (with good form). Because the reps are only 5, that means you should choose a weight that’s pretty difficult from the get go.

Form above ALL else. Rest as much as you need.

Form:
- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Single Arm Row

You only have one set of these, so you will go til failure.

It’s absolutely okay to do these on your knees!

Form:
- From a plank position 
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Push ups

If you can do your dips vertically then absolutely do so!

Form:
- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Dips

Gym Full Body 12.6.21

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

Carina

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 🫶🏼

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

Caitlin

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

Barbell Full Body 9.26.22

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 ❤️

Gym Full Body 12.6.21

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