Name: Playbook - Hannah Bower - Full Body 7.19.24
Uploaded: 2024-08-21T18:30:24.273Z
Duration: 35 min
Description: Full Body 7.19.24

mary kate

Such a great workout. Excellent full body combos.

Nada Alabbar

This was a killer! I took my time and focused on using my core for all workouts and boy!!! Spicy!! Them duck walks though 🥵 #killerworkout

Deylin

Elisheva

Lauren

I really enjoyed the beginning until the end and moving around!

Dominique

Taylor

Didn’t wanna do some of those legs, but mama got it DONE! 💪🏼

Kelsey

You will need a safe surface and a pair of dumbbells for this workout.

You’ll need yourself and an optional band for this warmup

Recommended reps: however many feels good, or 😊 10 to start 
Recommended weight: none 

Modifications: limit range of motion/reps 

Form:
-start on hands + knees
-knees are underneath hips, hands are underneath shoulders
-back is neutral (no arching or rounding), hips are square to the ground 
-with an inhale you are going to very slowly begin to arch your back a single vertebra at a time
-think about pulling your hands to your knees and knees to your hands 
-go slow
-go as far as range of motion allows
-then you will exhale expanding each vertebra at a time again 
-think about pulling the ground between your hands and knees away from each other 
-repeat

Banded Cat Cow

Recommended reps: 10 per side 

Modification: limit range of motion 

Form:
-place your elbow in a bench or safe surface 
-extend your feet out perpendicular to the surface 
-take your top leg and bend it so that your foot is flat in the ground in front of your bottom thigh 
-from there, drop your hip and lower your side body as far as range of motion allows 
-press back to starting and repeat

Side Dip Stretch

Recommend reps: 5-10 per side 
Modification; remove the reach 

Form:
-start in a plank pose where your hands are planted in the ground underneath your shoulders 
-feet are planted behind you 
-bring one knee forward and plant your foot as close to the outside of your hand as possible 
-lean your weight forward 
-from there, extend your arm (same side as forward knee) as far forward as you can 
-pause at the top of the rep 
-lower arm and leg 
-repeat on oppose side

Lizard Lunge Reaches

Optional Corrective Warm-Up

You will need a stable surface and a pair of weights for this superset.

Reps are per side
Recommended reps: 8-10
Perform reps on one side first
Recommended weight: medium 

Modifications: can perform Bodyweight,
Lower height 

Substitutions: reverse lunge 

Form:
-start standing a few inches in front of a box, bench, or safe surface 
-stand tall with core engaged, shoulders retracted and a weight in one hand
-place the foot opposite to the hand with the weight firmly on the surface
-lean and hinge forward at the hips so that your Bodyweight is hovering over your foot
-without jumping or pressing off your back foot, press through your glute to come to standing
-lower down slow and controlled 
-perform all reps on one side before moving to the other

Step-Ups

Recommended reps: 10-12
Recommend weight: medium to heavy 

Equipment Substitution: barbell, kettlebell, band 

Modifications: can perform standing, kneeling, or sitting 
Substitutions: alternating shoulder press, push press 

Form:
-in an kneeling, standing, or seated position, stack your ribs over your pelvis and plant your shins (feet or glutes depending) firmly on the ground 
-press your weights to shoulder level with your wrists facing away from you
-as you begin to press your weights overhead retract and engage your scapula while using your shoulder muscles to press both of the weights overhead 
-do not lock out your elbow at the top of the rep, keep a slight bend in your elbows
-lower the weights back to your shoulder 
-keep your core appropriately engaged to manage pressure while weights are overhead and keep your torso still for any and all overhead movements

Shoulder Press

Step-Up SS Shoulder Press

You will need a pair of dumbbells for this superset

Recommended reps:8-10
Recommended weight: light to medium 

Modifications: remove the weight, can use a band

Substitutions: good mornings

Form:
-Start in a standing position, chest tall, ribs stacked over pelvis and feet hip width apart or slightly wider
-hold a weight to your chest or behind your head at the base of your neck 
-hinge at the hips by pressing your glutes backward, think about shifting your weight your heels
-as you hinge backward appropriately engage your core to manage pressure
-once your chest is parallel with the ground, continue to appropriately manage core pressure and think about your weight being on your heals
-begin to bend your knees to lower into a low squat
-this is where your chest will lift up into a deep sumo or yogi squat
-You all then reverse directions
-from your deep squat you will begin to extend your knees while also pushing your hips back
-continue to press your weight into your heels. As your glutes are pushing back into a hinge position you will lower extend your chest parallel with the ground again
-appropriately manage core pressure in this good morning position
-from here, engage your glutes to extend back to upright standing
-repeat

Kang Squat

Reps are per direction AND per side 
Recommended reps: 5-8
1 rep = 1 standard bicep curl + 1 angled 

Modifications: perform all standard reps and then all angled

Form:
- stand with your core engaged, chest tall, shoulders retracted
-Start with a standard bicep curl. Your wrists will face the ceiling, elbows pinned to your side, wrists come to meet your shoulders
-curl and lower the weight 
- then  pin your elbows to your side, wrists still face the ceiling, but you will laterally adjust your forearms to point outward at a 45 degree angle 
-curl and Lower the weights down at an angle. 
-Come back in reverse order.

Alternating Bicep Curls

Kang Squat SS Bicep Curl

Recommended reps: 8-10 TOTAL reps per arm 
Recommended weight: medium to heavy

Modifications: alternating forward and back lunges 

Substitutions: alternating step ups 

Form:
- Start with feet hip width-ish apart, core appropriately engaged to manage pressure, and ribs stacked over pelvis
-press your weight to your shoulder
- Step forward with one foot flat on the ground and lower down until knees are 90 degrees, or however far range of motion always 
-keep your knee pointing forward or slightly outward, but not inward 
-keep your core engaged and activate your glute
- Push through front heel and glute and stand back up 
- Try not to push off your back foot, motion is powered by the lunging front leg

Single Arm Walking Lunges

Think of this movement like a combination of a kneeling wood chopper and American kettlebell swing 

Recommended reps: 8-10 per side
Recommended weight: medium 

Modifications: light weight 

substitutions: kneeling Woodchopper, kettlebell swing 

Form:
- start in a kneeling position with your core engaged, chest tall, and shoulders retracted 
-hold the dumbbell or weight of your choice with both hands on the outside of your leg
- Exhale and swing the weight towards the center your body keeping your chest tall and a slight bend in your elbows 
- swing until the dumbbell is directly above your head (like you would for an American kettlebell swing)
- Control the weight back to the starting position

Kneeling Lateral Swing

Walking Lunges SS Kneeling Lateral Swing

Set a timer for 3-5 minutes and perform the movements as many times as you can in the allotted time.

Recommended reps: 6-8TOTAL steps per leg and direction 
Recommended widget: light to medium 

Modifications: perform without weight

Substations: frog squats

Form:
-start in a deep frog or duck squat, hips are parallel with your knees, glutes are close to your heels 
-hold a weight by your chest in a front racked position 
-keep your chest tall and ribs stacked over pelvis 
-keeping your glutes as low as you can to the ground step forward with one root, you’ll maintain a 90+ degree bend in your knees throughout 
-continue to walk like this, staying as low to the ground as you can for the recommended reps

Forward and Backward Duck Walks

Recommended reps: 8-10 reaches per arm 
Recommended weight: light to medium

Equipment modifications: can perform bodyweight

modifications: can perform on your knees, can perform in bear plank position

substitutions: plank shoulder taps

Form:
-start in a plank position with your core appropriately engaged to manage any pressure, feet hip width apart, hands underneath shoulders, and hips square
-place your weight outside a few inches away from your hand
-shift your weight into the hand that is closest to the weight so that your opposite hand can reach through underneath your torso to grab the weight
-once you grab the weight, keep your torso square as you pull it through underneath your torso and place it as far outside your body as you can
-then you’ll place your hand down on the ground and your other hand will then reach through to grab the weight
-the goal is to place it just within reach

Plank Reach Through

Conditioning: Duck Walks SS Plank Reaches

Full Body 7.19.24

Lower Body 9.9.24

Optional Cardio 9.7.24

Great workout to start the week! Thanks so much!

Intan

Love this one.  Def a new fave. 👊🏼🙌🏻💪🏼

Michelle

Hannah

Full Body HIIT 9.6.24

That finisher was brutal! Decided to do the bike because I haven’t done a bike for 10 years lol! Not my fave! But it was a good burn!

Olivia

Upper Body Strength 9.5.24

Awesome, quick full body after a road trip vacation!

Maggie

longer runs 3 days a week prepping for my half marathon means full body lifting days! 💪🏼

Brianna

Full Body Strength 9.3.24

Didn’t have time to fit in all rounds but I’m still shaking. This was deceptively tough!

Nikyla

Wish I could have gotten my heart rate up more with the EMOM. I added more reps to help with that

Kaitlyn

Paula Kane

Lower Body Strength 9.2.24

Ashley

I actually really enjoy this cardio workout.

Courtney

Optional Cardio 8.31.24

Aubrey

🤜🏻🤛🏻 it was really nice! Good sweat

Eugenia

Another great one I’m going to download! Even on day 2 of my period I was able to get into this workout and feel great about what I accomplished this morning. I need to figure out those sissy squats but practice makes perfect!

Cristine

Full Body HIIT 8.30.24

🔥 love how strong I feel after this one 💪🏼

Lacy

Upper Body Strength 8.29.24

Delaney

Full Body Strength 8.27.24

I cannot believe I completed it. Legs and core burning.

My core is burning 🥵! Great workout 💪🏻

Lower Body Strength 8.26.24

Jennifer

Katie

Optional Cardio 8.24.24

Great way to start a day! Love it 🤜🏻🤛🏻

The sweat is REAL 😅 such a tough one. I’ve only been able to complete 2 rounds.

Chelsea

Full Body HIIT 8.23.24

perfect upper body day to feel a good pump 💗

Upper Body Strength 8.22.24

Kathryn

Lora-lea

Full Body Strength 8.20.24

Wasn’t going to workout today but so glad I did!! 💪🏼🔥

Lower Body 8.19.24

Enjoyed the cardio and booty burn out! Just what I needed after letting my left arm fully heal.

Optional Cardio 8.17.24

It's inconvenient not to have the break timer already set to 20 seconds...I thought it would be harder but instead I did 4 rounds! 😎

Kiki

Loved this one!! Also love the new format of showing previous weights and reps!

Great workout. Just what I needed and enjoyed it a lot.

Full Body HIIT 8.16.24

My shoulders are on fire! I have a goal of being able to do an unassisted pull up some day, but for now I’m glad I can even do them with bands. 🙌🏼

Enjoyed the cardio at the end and the regaining strength in upper body.

Upper Body Strength 8.15.24

2 mile recovery run and some full body strength to finish the week!

Full Body Strength 8.13.24

Krista

Lower Body Strength 8.12.24

Whoa dignity! 90 seconds on the assault bike brought my heart rate to 169 😮‍💨😮‍💨😮‍💨

Hung on to the treadmill for dear life on that one 😂😂

Optional Cardio 8.10.24

Perfect workout to do on vacation when you want to get a little something in but don’t have a ton of equipment. I substituted the devils press for burpees. 4 rounds in 20 minutes and I feel great!

Amanda

this was my first workout after coming back from holiday… It was really hard!! I did 4 laps in 26 minutes but then I had to stop because I couldn't do it anymore! Anyway, pretty satisfied.. I'll get back to my strength and endurance!

Morgan

Full Body HIIT 8.9.24

Upper Body Strength 8.8.24

Imani

Full Body Strength 8.6.24

Arpita

Loving seeing little improvements of things I wasn’t able to do 2 years ago. 🙏🏼🙌🏼

Lower Body Strength 8.5.24

Optional Cardio 8.3.24

Margaret 

Oh my!! That was WAY harder than I had anticipated. Only did 2 rounds because of heat and time. 🔥🥵

Full Body HIIT 8.2.24

did this one again today! it was a great pump after my 3 mile run💪🏼

Upper Body Strength 8.1.24

Super excited about the new training phase. Great start after vacation to hit a bit of everything!

Uber modified and not finished- my body is cranky! Listening to it and going for life long habits over “crushing” every workout. This was enough for today 🙏

Full Body Strength 7.30.24

First weighted workout in a while. Did not disappoint 👏🏼

Virginia DelBondio

Easy to do in gym and made me very sweaty haha

Alexandra

NEW TRAINING PHASE: Lower Body 7.29.24

Optional Cardio/HIIT 7.27.24

Lol what an ending to the guide! My goodness! Definitely noticed an improvement:)

Maddie

Shannon

The perfect mix of strength, mobility and cardio! Absolutely dead but also SO ALIVE!!

Full Body HIIT 7.26.24

Humbling for sure- ugh great challenge today

Enjoyed it and glad I made it until the end. Also enjoyed the core workout.

Pull 7.25.24

I absolutely LOVE this finisher. The whole workout is so much fun and that is by far my favorite finisher.

back on the grind! training for a half marathon, so yesterday was a run day💪🏼

Lower Body 7.23.23

Great start to a long weekend! Burning 🔥 arms

Loci no the condition. It should be called sweaty condition during the summer

Not very easy! The slow motion push up was challenging but still enjoyed it.

Push 7.21.24

This was an awesome 5am workout session before work. I love these cardio/HIIT days. Simply great for ending the workout week.

Jojo

Optional Cardio/HIIT 7.20.24

I loved this upper body workout. I am getting stronger which makes upper body days more enjoyable.

Got as much done as I had time for today!

wow am I sore! No heavy lifting for a week and a half has me FEELING this week. 💪🏼

Pull 7.18.24

40 minutes, legs are dead and feeling like a million bucks! Happy weekend! 💪🏼

Lower Body 7.16.24

This was great!! Excellent start for the week. I am also noticing that I am getting slightly stronger which is awesome because my upper body is really weak.

quick one before work, but still a burner!!!💪🏼

Push 7.15.24

I absolutely love love love this HIIT workout. It is so much fun, I get to move my whole body, and work on my stamina. I also make sure not to use light weights to up the difficulty a little.

Optional Cardio/HIIT 7.13.24

Been off my normal consistent routine - so to fit in a nice HIT felt great!

Christine

Anessa

Full Body 7.12.24

Jessica

Enjoyed it and sweated off the condition part!

Pull Day 7.11.24

One of my favorite leg days. I love supersets and this workout has the best supersets. I’m a little worried I won’t be able to go up and down the stairs tomorrow 🤪.

I watched my legs shake in the mirror during those RDLs😅

It’s been a minute since getting a good lift in. Sickness, vacations, summer, and just life. But finding other ways to be active through it all, even if it’s not lifting 💗

Lower Body 7.9.24

Emilia

Can’t wait to feel this for the next 3 days 🫠🤪🤪

Megan

Push Day 7.8.24

I absolutely loved this workout. My endurance in running is improving and I am so happy about it because I am not a runner but always wanted to be.

Optional Cardio/HIIT 7.6.24

I really like this circuit. I’m out of breath, dying and drenched in sweat and that is exactly the type of workouts I enjoy 😂.

It’s been a while since I’ve done HIIT 😮‍💨💦

Took a few weeks off to dedicate to Pilates practice and this kicked my butt! Thought I went light in weights but by round 3 I could already feel my hamstrings getting sore 🥵

Full Body HIIT 7.5.24

Tiffany

Feeling strong on this sleepy post-holiday morning!

I really liked the core finisher…feeling tight!!

Lauren Aimee

Pull 7.4.24

I just love this lower body workout. It is a killer but sooo much fun and I can see I am getting stronger.

🥵 this one’s gonna require an ice bath!

Full Body 7.19.24

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