Name: Playbook - Hannah Bower - Full Body Strength 7.30.24
Uploaded: 2025-05-12T02:56:03.132Z
Duration: 40 min
Description: Full Body Strength 7.30.24

Delaney

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

Nikyla

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 🙏

Paula Kane

Kathryn

I enjoyed the full body strength and felt it in the core.

Dominique

Eugenia

Taylor

Tenille

My goodness, that extra inch and half makes a difference on deadlifts 🥵

Nicole

Feeling strong 💪🏻 and sweaty lol 💦

Katie

The conditioning 🥵🔥
Love love love... bring on another!!

Kelsey

Loved this workout! Perfect fullbody with both heavier parts and a very sweaty end! 😍👏💪

Charlotte

You will need a barbell (optional) and a pair of weights for this workout.

Recommended reps: 3-5

Substitutions: good mornings

Form:
-Start in a standing position, chest tall, ribs stacked over pelvis and feet hip width apart or slightly wider
-lift both your shoulders to your ears
-keeping your shoulders high roll them as far backwards as you can (think about squeezing shoulder blades together)
-then lower your shoulders as far away from your ears as you can maintaining a scapular squeeze 
-from here 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

Shoulder Roll Kang Squat

Recommended reps: 5 per side


Modifications: limit range of motion, hold onto a stable surface 

Form:
-start standing with your ribs stacked over your pelvis, and feet firmly planted on the ground 
-lift one knee to your chest and pull it in with your hands as close to your body as you can
-hold for a few seconds 
-then you will release your leg and instead of placing it back down under your hips you will reach it backwards so that you are in a lunge position. 
-establish a posterior pelvic tilt by scooping your hips forward, this alone can create a stretch in hip flexors 
-begin to lunge forward by bending both knees
-with the opposite arm of whatever foot is stationed forward reach your hand up and over your side body 
-be sure to maintain your pelvic tilt 
-you’ll feel this in your entire side body and hip flexors 
-lunge as far as range of motion allows and then press back to starting position while you also lower your reached arm
-repeat

Knee Drive Serratus Lunge

Recommended reps: 5 on hand 5 on elbow 

Modifications: windmills 

Form;
-start on your hands and knees with knees under hips and hands underneath your shoulders
-take one hand and bend it at your elbow 
-from there, internally rotate and drop your chest so that your elbow touches the ground
-then you’ll externally rotate and open your chest and thoracic cavity so that your shoulders are stacked on top of each other 
-continue to lower and raise your elbow opening your thoracic cavity

Preacher Windmills

Corrective Warm-Up: Full Body

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

Progressive overload* 

Modifications: remove elevation  
Equipment substitutions: dumbbells, kettlebells  
Substitutions: romanian deadlift, sumo deadlift, stiff leg deadlift,  
For a more in depth review of form for deadlifts watch the tutorial video in the start of this highlight.

Forms
-start standing on a safe elevated surface with your ribs stacked over your pelvis and with a barbell or heavy weights at your feet. Place the bar just above your feet, close to your shins  -First bend your knees until your shins touch the barbell, this is the angle at which you will hinge to grip the bar - as you grip the bar, do not lower or lift your glutes, maintain original position -engage your lats at the same time you appropriately engage your core, keep your weight distributed throughout your feet, do not lean forward onto your toes  -keep your spin neutral and head neutral (dont want chin tucked hard or arching upward) -begin to extend your knees to standing -Pull the bar up keeping a neutral spine, shifting your weight back and appropriately bracing core  -Reach full extension; but do not pushy our hips forward, keep hips under ribs -lower the weights to the ground and repeat

Deficit Deadlift

You will need a pair of dumbbells for this superset

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

Equipment Substitution: barbell, kettlebell, band 

Modifications: can perform kneeling or sitting

Substitutions: alternating shoulder press 

Form:
-start in a seated position with your feet firmly planted on the ground, chest tall, and ribs stacked over pelvis
-press your weights to shoulder level 
-keeping your torso still and core appropriately engaged press your weights overhead
-do not lock out your elbow, keep a slight bend 
-lower the weights back to your shoulder 
-repeat

Seated Shoulder Press

Recommended reps: 8-10 

Modifications: place your knees down or your hands on an elevated surface.

Feel free to check out the push-up tutorial/progressions video under tutorials highlight

Form:
- start in a plank position 
- core is appropriately engaged to manage pressure, neutral spine, hands underneath shoulders, hips square to the ground, toes firmly planted on the ground, quads engaged 
- lower to the ground with elbows at a 45 degree angle keeping core engaged 
- touch chest to the ground 
- press back to plank keeping core engaged, torso still, and hips square

Push-Up

Seated Shoulder Press SS Push-Up

You will need a stable surface and a weight for this superset.

Recommended Reps: 8-10
Reps are counted by pull overs (times the dumbbell goes over your head)
Recommended weight: medium to heavy

Modifications: perform on the ground and place one foot on the ground, limit range of motion, perform weighted deadbug or dumbbell pull over 

Substitutions; standard dumbbell pullover (remove the dead bug) 
 Equipment substations:  band, cable, kettlebell 

Form:
-start laying flat on the ground or bench with your arms extended straight to the ceiling holding your weight (or band) and knees bent at a 90 degrees with your feet in the air -appropriately engage your core to manage pressure as you begin to lower the weight down towards your head  -as your arms are lowering the weight, you will extend on of your legs out and down towards the bench as far as range of motion allows
-keep a slight bend in your elbows and your knee
-extend only as far as range of motion and core control will allow
-engage your tva to draw your knee back to 90 degrees at the same time you pull your dumbbell overhead
-alternate which leg extends outward each rep

Deadbug Lat Pullover

Recommended reps: 12-15

Modifications: perform on the ground, tuck one knee up at a time, limit range of motion, remove weight 

Substations: situps, deadbugs 

Form:
-start seated on the bench with your ribs stacked over pelvis, hands gripping the bench, and an optional weight between your feet
-begin to engage your hip flexors and your core to draw your knees up and toward your belly
-at the same time you will lean forward with your chest to see how close you can get your knees and your shoulders
-from there you will pause at the top of the rep
-then you will extend your legs outward at the same time you will lean your torso backward as far as range of motion
-once you hit your extension level, draw your knees and shoulders back together again

Bench Tuck-Ups

Deadbug Lat Pullover SS Bench Tuck-Outs

Set a timer for 8-10 minutes and go through this circuit as many times as you can.

Each round you’ll alternate what hand holds your dumbbell for your single arm walking lunges

Recommended reps: 8-10 total steps (alternate arms each round you complete)
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
-hold your single weight down up by your shoulder in a front rack position 
- 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 Lunge

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

Modifications: limit weight, standard standing snatch 

Substitutions: standing snatch, kneeling woodchoppers

Form:
-start in a kneeling position with one knee plated on the ground and the other out in front 
-hold a single weight in front of your hips 
-keep your ribs stacked over your pelvis 
-maintaining a tall posture, snatch the weight overhead 
-this may feel much like an American kettlebell swing
-try to keep your torso still will your snatch/swing your dumbbell overhead
-do not lock out your elbows 
-pause at the top of the rep, then lower slow and controlled

Kneeling Snatch

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

Finisher

Full Body Strength 7.30.24

NEW! Summer Burn| Week 1 Day 1| Power Athleticm-5.12

From 100lb bench press to 118lb. Dang that felt good!

Stephanie

Max Testing Week: Bench Press + Sprint

This. Program. Works! 

I K N E W this one was going to give me a huge confidence boost! 

New Hip thrust max out at 350! 
Run was .05 miles faster!
Pushups increased by 50% and in half the time!

Max Testing Week: Hip Thrust + Push-up

Wow! Went from no chin ups to I can do one and then rest and do another. Did several with rest. Was at 30 for a one rep max shoulder press now I can do 35 for 3. Not the prettiest but I got it done

Wow that was challenging and surprising that I can lift 27.5 dumbbells for the shoulder press.

A little disappointed that I couldn’t do a full chin up unassisted; BUT I got half way up and that’s more than I could do at the start. I also held my chin above the bar for 10 seconds- both are wins! 

Max weight was still 35lbs but feels like I can do more. I have a muscle that is acting up this morning in my arm so I’m going to revisit the press. 

Overall, I see more muscle tone, definition, and strength!

Max Testing Week: Chin Up + Shoulder Press

My 100 percent was 175lbs for the sumo deadlift and my max jump is 7ft. I hope this is good.

Loved this test! I went up 20 pounds for my one rep max! I tried to go up 5 more but I failed even after trying twice. But I’m happy with the progress!

Ok… This Monday started out with happy tears and a 🥹😃

165lb deadlift done 4 times! 12 weeks ago I could barely do 1 rep! 

Jump was consistently 5’9. 12 weeks ago my longest was 5’6 and was not consistent!

Max Testing Week: Sumo Deadlift + Broad Jump

Wk4/Day3 DELOAD! PHASE 3 |5.1.25| Lower Body Explosiveness

Morgan

Ummmm the new timer feature is amazing!!! 🙌🏻

Michelle

The new timer on the circuit will make you sweat even more! That was fun!

Wk3/Day4 DELOAD! PHASE 3 |5.2.25| Power & Athleticism: Upper Body Power

Done yesterday but forgot to finish in the app. Ran out of time so skipped the last set but still felt the burn!

You know it’s good when, even on deload weeks, you get that slight pump feeling! 💪🏻

 Wk4/Day2 DELOAD! PHASE 3 |4.29.25| Power & Athleticism: Upper Body Push

Surprised myself with the hip thrust and put more weight on 🙂‍↔️🙂‍↕️🙂‍↔️

It might be a de-load week but holy sheesh… you still get a good sweat!

Wk4/Day1 DELOAD! PHASE 3 |4.28.25| Power & Athleticism: Lower Body Power

I enjoyed the legs and lower body. I challenged myself to lift heavier in some and am amazed that I got stronger than last week.

Love a good leg day. Those sprints are my favorite !

This one takes me longer to do, just because of all the different equipment (and having to go to different places in the gym), but it never disappoints and always gives me a phenomenal glistening sesh!

Wk3/Day3 PHASE 3 |4.24.25| Lower Body Explosiveness

sarah

Definitely so much stronger this time. I’m loving all of the thought. Editing. Time. You’ve spent so much hard work all while being a wife mom daughter sister. You are Amaaazing. I look up to you in so many ways. Praying to get pregnant soon. Bc you are the reason I have faith it’s possible. Your struggles. Overcoming them. I pray so many blessings over you and your family. ❤️❤️❤️❤️

Alexandra

I enjoyed it and was able to handle it better.

Wk3/Day4 PHASE 3 |4.25.25| Power & Athleticism: Upper Body Power

Always showing me how to do new exercises! You keep workouts fun!!

Chelsi

Took it slow and easy. I did a slight modification for left delt is sensitive by lowering weight in some exercise that involves using delts.

Wk3/Day2 PHASE 3 |4.22.25| Power & Athleticism: Upper Body Push 

Love the explosive jumps every single time 🔥

Lindsay

Martyna

Wow that hammy, booty and lower back engagement 🥵

Julia

Wk3/Day1 PHASE 3 |4.21.25| Power & Athleticism: Lower Body Power

Brittany

I enjoyed legs day and it got easier and I also enjoyed the core.

Wk2/Day3 PHASE 3 |4.17.25| Lower Body Explosiveness

Reliefs that I finished it. Fighting with my tendencies.

That core man. I can only do one round 🥵

Wk2/Day4 PHASE 3 |4.18.25| Power & Athleticism: Upper Body Power

Love the Turkish getups at the end of this one 🔥

I enjoyed it and didn’t take me too long. I sweated it in the end.

Wk2/Day2 PHASE 3 |4.15.25| Power & Athleticism: Upper Body Push

Wooooo felt the mental toughness with this one along with the physical 🔥

Stuck to same amount of reps for hip thrust as last week but they were easier this time. Glad I didn’t try to push it!

Ashley

Wk3/Day 1 PHASE 1 | 2.24.25| Glutes, Hamstrings & Adductors

I had to split this one in two 30 mins sections - not ideal but got it done!

Started listening to pop then realized how hard this is and had to switch to hardcore 😂 I loved it though!!

Chelsea

Wk3/Day 2 PHASE 1 | 2.25.25| Back, Biceps & Delts  

Love this one! Still wishing these were a tiny bit shorter time wise but loving the strength + conditioning piece!

MADE myself do this. That mental strength training though

Wk2/Day 3 PHASE 1 |2.20.25 | Quads, Glutes & Adductors

Whew! This went both faster and harder than I expected! I usually think of arm days as being slower and lower heart rates but this had me shaking and sweating! 🥵

The finisher is such a fun challenge! 5 mins for me

Wk2/Day 3 PHASE 1 |2.21.25| Chest, Triceps & Delts

That last drop sequence about took me out! Hamstrings WILL be feeling that tomorrow. Tried to go lighter in some areas as I’m planning a long run tomorrow and don’t wanna be too sore but still kicked my butt!

It was good but I will need to add more to the warm up.

Kass

Wk2/Day 1 PHASE 1 | 2.17.25|  Glutes, Hamstrings & Adductors

Didn't get to the 7 mins amarap but did the rest

KRYSTAL

Did half the workout coming off the flu but still feeling like a badass! 💪

Wk2/Day 2 PHASE 1 | 2.18.25| Back, Biceps & Delts

HANNAH THESE WORKOUTS ARE EVERYTHING!!!!!

Wk1/Day4 PHASE 1 |2.14.25| Chest, Triceps & Delts

This was a good one but I didn’t get to finish because of time!

Kicked my freakin butt!!
I needed this push today.
Glad I saw this program, I am just starting, but super excited to do it all!

Brook

Wk1/Day2 PHASE 1 | 2.11.25| Back, Biceps & Delts

🥹🥵🥵🥵🥵🥵
Did this after a 2.5 mile run and whoooooo boy! Had to use more assistance with sissy squats than normal which was slightly disappointing but think that’s just due to fatigue from the run

Single leg squats killed me… but I was giving the full variation of sisy squats a go and succeeded for one round, little wins

Janine

Amanda

Wk 4 1.30.25 Quads, Glutes & Adductors   

Great workout! My shoulders and chest are shaking!

Shiloh

This series was fun! Looking forward to revisiting these exercises in the future!

Wk 4 |1.31.25| Triceps & Delts 

Fantastic workout! Didn’t mind doing legs tonight, kept my weights the same and see how my recovery feels.

Kiki

WK 4| 1.27.25| Glutes, Hamstrings & Adductors

Great workout! Enjoyed this upper body one!

got it done with a 2 mile recovery run!!🏃🏼‍♀️‍➡️

Brianna

Wk 4 |1.28.25| Back, Biceps & Delts  

Can’t believe I got through that. I didn’t feel like working out but hit some new PR’s to my current progress. Feels good!

Wk 3 1.23.25 Quads, Glutes & Adductors  

Great workout. Increased my weight with chest press, feeling excited for those tiny wins/progression. Couldn’t do enom at the end, my shoulders are pinching in the front😖

Chest and tris are my least fav, but I enjoyed the challenge

Brooke

First day back after 3 sick days. Sad this wasn’t a strong day for the 3 rep part but felt good to get back

Wk 3 |1.24.25| Triceps & Delts

I actually enjoyed doing legs today, feel the small changes happening! Steps ups are still my least favourite🥵

WK 3 |1.20.25| Glutes, Hamstrings & Adductors

Upped my weights in just about all but the last set of the lat series. Feeling very pumped and strong 💪

Ugh! Great workout! Upped my weights with some of the workouts. Feels good to slowly progress🥹 thanks for the workouts!!!

Really enjoying these workouts. I’m noticing my strength increasing!

Markie

Wk 3 |1.21.25| Back, Biceps & Delts 

Quads and hip flexors WILL be feeling that tomorrow 🤭

Great workout! I actually enjoy the leg day today and went heavier on my elevated squats, feels great to hit those PR’s after a long time! Thank you for awesome workout

My legs are trembling!!! Not able to add more reps than last week but still showed up 💪

Wk2 1.16.25 Quads, Glutes & Adductors 

I felt strong this time around with the enom and pushed! Upped my weights with all the exercises!! Feels so good, now hopefully recovery is not too brutal before work 2 days

Wk 2 |1.17.25| Chest, Triceps & Delts:

Michelle 

Why have I never realized how weak my pendulum rows are…

Wk2 |1.14.25| Back, Biceps & Delts

Great workout! Kept my weights the same and even tried a little heavier with some exercises which felt challenging but good

Simone Fisher

WK 2| 1.13.25| Glutes, Hamstrings & Adductors

That finished EMOM almost had me falling on my face! 🥴 New level of until failure unlocked!

Ok that inchworm wide push-up was finisher to my shoulders, they’re dead now wooo!

1.10.25 Chest, Triceps & Delts

My adductors WILL be feeling that tomorrow 😮‍💨

Holy sissy squats! Never done one of those before! 🔥🔥

Krista

Legs felt weak tonight! Omg brutal with single pistol squats🥵

1.9.25 Quads, Glutes & Adductors

So good. That finisher though 😮‍💨

Marie

Good thing it's not hair wash day. My upper body is smoked

Rachel Macias

1.7.25 Back, Biceps & Delts

Loved this so much last week, I did it again and went up in weight

Loved this and enjoyed the layout which enabled me to really challenge my weights.

Elisheva

NEW TRAINING| Glutes, Hamstrings & Adductors 1.6.25

Skipped the single leg rdl because i seems to have made a knee angry and trying to start the challenge Monday! Overall felt good!

Just getting back from being sick but this felt good. Especially as a deload week

Deload| Full Body Strength: 1.2.25

Literally amazing. I know you’re enveloped in newborn and babies right now but I absolutely love your workouts.

Love this one! Such a good spicy challenge against time

I’m a sweaty mess. Can’t wait till Monday.

Jennifer

Deload| Full Body Conditioning: 12.31.24

Upped my wall sit weight and it about took me out! But I made it 🥹💪💪

Surprisingly sore even tho I started going down in weight for the reload. So used dumbbells as a way of self control instead of using the bar. But felt good and focused on movement control instead of lbs

Full Body Strength 7.30.24

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