Name: Playbook - Hannah Bower - Full Body Challenge: 6/20/22
Uploaded: 2022-07-13T17:33:09.300Z
Duration: 30 min
Description: Full Body Challenge: 6/20/22

Morgan

Elli

Easily one of the best workouts I’ve ever done. Literally hits every muscle group. Thank you!! Can’t wait to up my weight over the next couple weeks 💪🏼

Jaclyn

I LOVED this. I don’t like running but maybe I like it in short bursts. Truly an enjoyable workout!!

After 4 days off from vacation (still got movement in, but no real workout) this was a butt kicker!! Love it!!!

Nicole

Great workout! I did jumping jacks instead of jogging

Lacey

This is SO SO GOOD 🔥🔥🔥
Challenging yet low impact on my knees! 🙏🏽🙏🏽

Gladis

That was a good one! 🔥🔥☠️☠️

Ciara

Kayla Lennon

Completed without weights- I didn’t have any! Still amazing!

Molly

Abigail

sweaty & spicyyyy!!!! i as well rowed 350 m instead of running! 🔥🥵

Saryn Johnson

I loved this full body circuit! These are some of my favorites where you just keep pushing through one circuit.

Brittney

Short, sweet, and sweat! Just what I needed for babes nap!

Brooke

I loved this workout! I towed 350m instead of running, I should have picked running 🤣

Tamara

Simple movements but in all the right ways!!! Did it at home with 10s & 15s but want to try again at the gym and challenge myself a little more! The running really got my heart rate up and made me slow down to focus on form, loved it!

Katie

Cady

Eiggam84

This DB only workout is so fun yet so challenging! If you don’t run it takes about 20 min! If you add in running it’s about 30-40min!

So many ways to modify! Push yourself and have fun

12 of each exercise (6 each body part)

Reverse lunges 
Front squats 
RDLS
Plank Screw + Row 
Dead Bug pull overs
DB chest press
Run 
Max rest after run 1 min (shoot for 30sec or less)

Have a slight lean forward to target more glutes as you stand 
Knees aligned over ankles 
Keep weight by body as you lower

Reverse Lunge

Keeping weights propped up on your arms with elbows flared out to help support the weight.

Lower until You hit parallel or below keeping knees pressed out as you stand up.

Your stance is unique to you. Shoulder width apart or more with toes either forward or facing out. Depending on your hip anatomy one will typically be more optimal for you. 


Modify and hold weights by side: you may have hand fatigue this way and straps or band might be an option to use.

DB Front Squat

Stand upright and engage lats. Or pack armpits to side.

Neutral spine: sit your hips back toward a “wall” behind you. The moment your hips stop is the end range of your lift: don’t go further down. This is typically knee to mid shin for most people

To bias your glutes more you’re going to have more bend in your knee.

 If you want to target your hamstrings more keep your knees a little more straight

DB RDL

In a plank position with a neutral spine and core engaged the entire set, 
With all your weight on your support hand perform a row then rotate your upper body & extend elbow holding the DB or just body weight until your hands up in the air with your wrist elbow and shoulder in alignment: rotate back down. 

Repeat on other side.

Avoid Having any arch in your spine I want a stabilized and controlled body as you rotate

You can do six cork screws and then six rows or you can hold a plank if you need to modify or do all corkscrews if you wish to make more challenging

Plank Screw + Row

Keeping neutral spine (small gap between back and ground) Or flat back engage your inner core unit. Maintain your engagement and lower the weight above your head while you extend a leg. Exhale and pull your knee and hand up at the same time. If you notice any major coning or bulging modify limit the range of motion

Ways to modify: just hold dead bug. Regular dead bug. No weight while you lower hands.

Deadbug Lat Pullovers

As you lower the weights to the ground make sure elbows are flared out to 45°, we do not want your elbows in line with our shoulders this places shoulders in a unstable position.

DB Floor Press

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