Name: Playbook - Hannah Bower - Full Body Strength 8.27.24
Uploaded: 2024-10-07T01:24:52.993Z
Duration: 40 min
Description: Full Body Strength 8.27.24

Morning workouts are so much harder than afternoon for me 😂💪🏼

Kathryn

This one always gets me. One of my favorite full body workouts.

Margaret 

Delaney

Dominique

Ashley

Another awesome workout!  Needed this!   Love having the warm up exercises built into the workout too, holds me accountable to actually do them

Stephanie

This was so good! I’m absolutely dripping and shaking and I love it.

Nikyla

Full body strength and a 2 mile recovery run today! 💪🏼

Brianna

Feeling stronger and seeing little strength victories 🥳 love being able to see the progress as we go!

Katie

This one was 🔥! Thanks for the awesome workout today! 💪🏼

Olivia

Trying to kill me?! Woah this one was good- pouring sweat haha

Paula Kane

Eugenia

Dying! But in a good way. Got through it. 😮‍💨

Jaimie

Did the first two circuits. That’s all I had in me today 😩👍

Rachel S.

This one kicks ass. But I love it 🫶🏻🤘

Taylor

Emily

Cheyenne

Heather

Reminder you will be in charge of your own progressive overload for your deadlift this week.

Whether that means you’re adding 2 reps or adding weight, the journey is yours

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

Recommended reps: 8-10

Modifications: place one knee down 

Substitution: renegade row, kneeling windmills 

Form:
-start in a plank position with hands underneath shoulders, hips square, spine neutral, and toes digging into the ground 
-approximately engage your core to manage any pressure you may have 
-in one hand row your weight to your chest 
-as the weight nears your shoulder, begin to  open your chest so that you can extend the weight overhead
-you will shift your weight into your bottom hand while keeping your hips and feet centered 
-open your chest as much as you can before lowering the weight to the ground 
-repeat

Full Range Plank Renegade Row

Recommended reps: 10-12
Recommended weight: light to medium 

Modifications: perform standing 

Substitutions: standard curl to shoulder press (not reverse grip)

Form:
-start in a kneeling position with your chest tall, core engaged, and shoulders retracted 
-hold your weights down by your side
-pin your elbows to your side and curl your weights to your shoulders 
-from here, press the weights overhead maintaining your grip, do not twist your wrists to face away from you, keep them facing toward you 
-lower 
-repeat

Kneeling Curl to Press (Reverse Grip)

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

Modifications: Bodyweight or with a band, remove the twist 

Substitutions: Turkish get-up or overhead static hold 

Form:
- Start in a kneeling position with your shins flat on the ground 
- chest is tall, core engaged, shoulders retracted, chin neutral 
-press overhead a light weight, keep your wrist in alignment with your shoulder 
-keeping your shoulder retracted and engaged 
-lower your chest down to the ground as you slightly twist your torso 
-keep your weight pointed still towards the ceiling as you try and touch your opposite arm forearm to the ground
-keep your chin and eyes looking at the weight the whole time 
-using your obliques, and core, begin to raise your chest 
-keep the weight still the entire time

Kneeling Windmill

Full Range Renegade Row SS Curl To Press SS Windmill

You will need a safe surface and a weight

Recommended reps: 8-10
Recommended weight: medium

Equipment substations: barbell, kettlebell, bands, bodyweight

Modifications: perform as Bodyweight, limit range of motion, hold onto a stable surface  
Substitutions: walking lunges, step-ups, reverse lunge 
Form: - Start in a standing position. chest tall, ribs stacked over pelvis, and feet firmly planted on the ground  -Keep your chest tall and hold your weight at your shoulders or down by your sides  -Step a few inches back by firmly planting your foot on the ground first and then begin to bend your knees down until both are at 90 degrees -it is okay to lean forward in a hinge motion, this will isolate your glute -toes and knees can point forward or slightly outward, but they cannot fall inward  -Press through your glutes and keep your torso tall as you push back to standing driving your back knee up towards your chest so that it can safely be planted onto a safe surface
-once your foot is safely planted, lean forward for press through your foot and perform a step up
-as you’re coming to stand on your safe surface you will drive your back knee toward your chest at a 90 degree angle 
-briefly pause at the top 
-then you will lower your bent knee and place it safely on the ground so that you can step off the box and immediately into your next reverse lunge

Reverse Lunge Step-Up Knee Drive

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

Modifications: place foot on the ground for support, use a band or surface to hold onto for support, perform Bodyweight 

Substitutions: b-stance squat 

Form:
-start standing in front of a safe surface like a chair or bench 
-stand tall with ribs stacked over pelvis and feet firmly planted in the ground
-lift one foot of the ground 1-3 inches
-with your bodyweight on your planted foot shift your hips backward to lower into a single leg squat
-lower as far as range of motion allows or until your glutes touch the bench 
-press through your glute to come to standing 
-switch sides

Single Leg Squat To Box

Recommended reps: 8-10

Modifications: hold onto a surface, limit reps, remove pulse 

substitutions: single leg squat to chair, Cossack squat, forward leaning lunge 

Form:
-start standing with your chest tall, ribs stacked over pelvis and feet hip width distance apart, like you would a standard squat 
-Take one leg and step it backwards out at a 45 degree angle so you have a staggered stance
-hold one of your weights on the outside of your front leg and one of your weights on the inside of your front leg (if you are using weights)
-keep the majority of your weight on your front leg
-begin to hinge forward as you lower into a squat by bending both knees
-use your back leg for as much or as little support as you need
-lower as far as range of motion allows or until knees are around 90 degrees.
-press 1/4 of the way up and then back down to the depth of your rep to add in a pulse 
-then press through your front foot to come to standing.
-repeat

B-Stance Squat + Pulse

Reverse Lunge to Step Up SS Single Leg Squat SS B-Stance

Recommended time: 30-45 seconds 
Recommended weight: light to medium 

Modifications: have your hips higher than your knees, hold onto a band or ledge for support

Substitutions: air squat 

Form:
-Start with your back against a wall and lower until your knees are 90 degrees
- think about driving your knees away from each other
- Once you are in your seated position, Place your weights in your thighs 
-hold your lower body static for the recommended time

Wall-Sit

Recommended time: 15-30 seconds

Modifications: place knee down, perform standing against a wall

Substitutions: bicep curl iso hold 

Form:
-start in a plank position with hands under shoulders, hips square, spine neutral, toes digging into the ground 
-core is appropriately engaged to manage pressure 
-begin to bend your elbows at a 45 degree angle to lower your chest halway down 
- stop at the halfway point and maintain this plank position for the recommended time 
-take as many breaks as needed

ISO Push-Up Hold

Finisher: Wall Sit + Push-Up ISO

Full Body Strength 8.27.24

Lower Body 10.7.24

Catherine

I am in LOVE with these bananas awesome workouts. My favorite so far!!! Honestly…would love some more plyo in the future👀👀👀

Courtney

Full Body HIIT 10.5.24

Not a fan of rounds 5 & 6…. Didn’t feel like an on fire workout…

Michelle

Upper Body 10/4/24

Explosive knees were hard. I tore my ACL a long time ago and I never regained strength in that leg. I kept trying tho 🤪😁

Jennifer

Lower Body 10.3.24

I’d high five you, but I can’t lift my arms cause they’re jello now 😂

Mela

Jessica

Upper Body 10.1.24

After a couple months of life changes (first time homeowners and a new foster fail pup 😂), I’m at a point where I feel like I can once again handle the intense challenge your workouts bring to my daily routine. This was my first one back, and holy moly, I hadn’t realized how much I missed working out to your sets. Thank you for all the awesome content, and congrats on your pregnancy!

Kayla

New Training Phase! Lower Body 9.30.24

Optional Cardio 9.28.24

Great hiit workout. Quick and intense. I enjoyed it.

Pushed it since this is the end. This is my third program I’m finishing and I’m starting to see even MORE body recomp 💪💪💪🙌🙌🙌

I hurt my back 10 days ago. I refuse to stop working out. I have dropped weight in my lifting and make sure my form is correct. I want 52 weeks of exercise this year

Full Body HIIT 9.27.24

Enjoyed the upper body workout and actually felt my arms burn.

⭐️⭐️⭐️⭐️⭐️⭐️ as always!

Upper Body Strength 9.26.24

Elisheva

Full Body Strength 9.24.24

Just what I needed to burn and felt it in the right places. I enjoyed it.

Erin

Lower Body Strength 9.23.24

Short intense cardio. I enjoyed it until the end and really sweated it.

Cassie

Optional Cardio 9.21.24

Had a sort of sh💩tty day and this was the perfect reset!

Morgan

I was only able to squeeze in 15 minutes but I’m sweating 👏🏼🙌🏼

Lexi Lou Williams

Full Body HIIT 9.20.24

I enjoyed it and it was not easy. My arms and shoulders on fire 🔥

Upper Body Strength 9.19.24

This one always takes me a bit to complete but solid workout! 💪🏼

Lacy

I have to REALLY adjust my expectations on some of these to complete it…but I DID IT 💪💪💪

Full Body Strength 9.17.24

I enjoyed it and I cannot believe I finished it.

The ass beating I absolutely needed 😂😅💪 feeling strong!

Chelsea

Lower Body Strength 9.16.24

Got some me time 🧘🏻‍♀️ with this one. Also noticed significant improvement in my Superman’s since adding Pilates to my routine! 🦹🏻‍♀️

Optional Cardio 9.14.24

Got tired at the end but I enjoyed it and sweated it.

Hit workouts are always ones I avoid but now I’m starting to love them!🙌🏼

Full Body HIIT 9.13.24

Jess

Too some much needed rest and it feels good

Upper Body Strength 9.12.24

I enjoyed the workout and sweated. Full body was simple and intense at the same time.

Full Body Strength 9.10.24

Enjoyed the legs workout. I upped the weight and completed it.

First day back after a week vacation is always rough. 😅

Lower Body 9.9.24

Optional Cardio 9.7.24

Stilled sweated but enjoyed the quick intense hiit workout.

Sally

Full Body HIIT 9.6.24

Upper Body Strength 9.5.24

Kiki

💪🏽💪🏽🦵🏽🦵🏽🥵🥵🔥🔥

Enjoyed it from the beginning until the end.

Full Body Strength 9.3.24

All I can say is 🍑🔥🔥!! 
Tbh, I forgot the last 5 min was an EMOM so I started doing the reps continuously and wondering how in the world I was going to make it the whole 5 min 🤣🤣 so I finished the last 2 min as an EMOM 🥵🥵🥵🥵 I’m dead.

Lower Body Strength 9.2.24

So. Sweaty. 🥵 wish I still had my assault bike for this one.

Optional Cardio 8.31.24

Absolutely drenched! 🥵 
Felt good to be back in the gym with minimal weights but still targeting allllll the things

Aubrey

🤜🏻🤛🏻 it was really nice! Good sweat

Full Body HIIT 8.30.24

5 month streak of work outs!! Probably the longest streak I’ve done since having kids (5years). Feeling so much stronger!

🔥 love how strong I feel after this one 💪🏼

Upper Body Strength 8.29.24

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

Lower Body Strength 8.26.24

Optional Cardio 8.24.24

I could do only 2 rounds…. But it was so good

Arpita

This is killer! Only made it through 2 rounds again, but I’m happy with it!

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

Full Body HIIT 8.23.24

Was tired after vacay but still did it! Even saw improvement from the last time I did this workout. 💪🏼

Upper Body Strength 8.22.24

Lora-lea

Full Body Strength 8.20.24

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

Lower Body 8.19.24

Nice cardio workout day to end my week. Easy yet effective. I love these workouts every once in a while.

Nada Alabbar

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

Optional Cardio 8.17.24

This workout LOOKS easy and it would be if you go for light weights but once you up these weights it becomes quite challenging. 
I enjoyed this workout honestly and the gorilla rows are surprisingly fun. I have never done them before.

Krista

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! 😎

Full Body HIIT 8.16.24

That finisher truly finished me this morning. That assault bike really did a number on me. 10 sets with 10 reps push press 😰😰. I honestly did not think I would be able to finish all 10 sets of the finisher but I did 💃🏻.

It was tiring! especially the 10 lap finale!🥵👊🏻

Upper Body Strength 8.15.24

That leg press superset absolutely KILLED my quads. I loved this full body workout and made me realize I am getting stronger because I kept saying to myself I can go heavier with the weights.

Full Body Strength 8.13.24

That EMOM was a killer. I don’t think I will be able to walk properly tomorrow. Those hops 🥵🥵 just kills the legs. I had fun doing this workout and I was shocking faster than usual.

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!

Full Body HIIT 8.9.24

Upper Body Strength 8.8.24

First let me say that this was one of the best, if not the best full body workout I have ever come across. 
Now… what the hell was that!!! 🥵🥵🥵 this was deceptively BRUTAL. I think I need a nap to recover🤣. But honestly this was a great workout I was shocked that I was able to do the full range renegade row, did not know I had the ability to do that. I highly recommend this work.

Full Body Strength 8.6.24

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

Lower Body Strength 8.5.24

My abs are on fire. Very deceiving 😅. I’m guessing I will have difficulty sneezing and coughing tomorrow🤣

Optional Cardio 8.3.24

Brutal brutal brutal, yet amazing. I am drenched.

Full Body HIIT 8.2.24

Great upper body workout. Did not expect to like it this much and that finisher was woooow, harder than expected and I loved it 😊

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 8.27.24

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