Name: Playbook - Hannah Bower - Full Body Strength 9.10.24
Uploaded: 2025-12-03T15:39:08.819Z
Duration: 40 min
Description: Full Body Strength 9.10.24

Looks easy but once you up the weight then 🥵🥵🥵.

Nada Alabbar

🔥🔥 feeling so strong in my deficit deadlifts!

Kathryn

Michelle 

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

Dominique

Amy Ball

Just getting back into it !… felt great 😊

Amanda

Loved this!! The supersets were manageable and I was able to challenge myself without becoming too tired 🔥

Jess

Brianna

Deadlifting more than my weight is so exciting! 😍😍 finally did it! Woohoo. Love how strong I’m feeling

Katie

Taylor

A good one to get back at it when you’ve been slacking from a busy month!

Rachel T

Cheyenne

I really love the opening stretches! And my arms were shaking at the end! Great workout!

Tiffani

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 9.10.24

This workout feels humongous!!! Super high volume. It might be just me though 😂 if I push the weight in back squats and sumos, I don't much left in the tank for the single leg high volume stuff, WOOF!

Miranda

I so wish I had more time for this one today… I’ll be coming back to it!

Wrapped| Week 4 Day 5| Lowerbody

I took my time and did all of it. I enjoyed the stretches, mobility core and also running at the beginning.

Wrapped| Week 4 Day 3| Deep Core + Mobility

Will definitely go heavier on the finisher next time. Still felt it though 🙌🏻

The workout is bomb, but let’s be real…. that thoracic stretch is always clutch!

Wrapped| Week 4 Day 4| Upperbody

Rose

Wrapped| Week 4 Day 2| Upper Body

Woo always get nervous about leg workouts!! But love getting them done!

Andrea

I know my quads hate to see this workout coming

Wrapped| Week 4 Day 1| Lower Body

Those drop set Bulgarians got the glutes burning! Loved it!

I loved this. I didn’t get to finish due to some hip discomfort but overall it was a challenging workout!

Jaime

Those depth drops are harder than they look. And the med ball twists are harder too only because you’re trying to keep your balance at the same time. I really enjoyed the mobility at the end. One side was definitely tighter than the other. Killer workout. - I’ll be doing this one again!

Chelsi

Wrapped| Week 3 Day 5| Lowerbody

Love the incremental pause lifts! Very effective!

Wrapped| Week 3 Day 4| Upperbody

I enjoyed it and did all of it through even the optionals this time. I find it very helpful and informative.

This is always a welcome stretching session each week!

Wrapped| Week 3 Day 3| Deep Core + Mobility

I enjoyed it and I did felt my body fighting against it especially the shoulder press trying not to arch my back.

Christy

Hannah’s alter ego should be Hanz and Franz because she’s here to pump 👏 you up!

Wrapped| Week 3 Day 2| Upper Body

I enjoyed it and it got easier but I still do feel it.

Zarah

Wrapped| Week 3 Day 1| Lower Body

Whew! Loved the last set with the bridges and copenhagens!! 
I was/am in a funk today and was hoping this would help and it did! Not as much as I wanted but now I’m too tired to be ambiently annoyed so calling it a win 🏆

Morgan

I enjoyed it and finished after midnight! My legs definitely are on fire 🔥

I’m love a good lift! Jello legs are the best!

Stephanie

Wrapped| Week 2 Day 5| Lowerbody

Kelsey

I enjoyed it and I did felt my arms burned in the end. I am glad I had it saved in my favorites to be able to complete it.

Wrapped| Week 2 Day 4| Upperbody

Mindset 3: Motivation

Completed yesterday but forgot to finish in app. Did stairs rather than run and was short on time so had to rush a bit but still enjoyed it!

This workout included such beautiful ranges of motion! Really felt like self care 💕

Sally

Just focused on the hip mobility. It’s 🔥

Wrapped| Week 2 Day 3| Deep Core + Mobility

I think I’ve been converted to liking running??? I did the sprints and then just kept going? Never saw myself as a runner but I’m here for it honestly 🏃🏻‍♀️💨

I got it done and really enjoyed it! Upper body soar and tired.

Wrapped| Week 2 Day 2| Upper Body

Increased weights, feeling sluggish after the holiday so this felt good to be intentional about. Did both the knee CARs and 90/90 swivels bc I’m not quite sure I’m doing the CARs right 😅

Thank you Hannah for this post turkey day sweat! (Yes I know I’m behind on days 🙃)

Fabulous!!  Had to modify the curtsy lunges by decreasing the height and body weight, same
With the step ups. There darn joust won’t cooperate.  But amazing workout. Lifted heavier and added a set.  ❤️❤️❤️

Wrapped| Week 2 Day 1| Lower Body

Lisa

Brittany Carteaux

Wrapped| Week 1 Day 5| Lowerbody

I enjoyed it and learned some new things and my arms did burned in the end.

Loved it!!  Upper body will be sore today 🥰🥰

Wrapped| Week 1 Day 4| Upperbody

I loved this! The pvc pipe mobility definitely was surprising how well I felt things given a little extra feedback! Excited to continue to grow

Erin

Love really
Focused mobility, breath and core work! I definitely need to more of this!!

Brook

Wrapped| Week 1 Day 3| Deep Core + Mobility

Very impressed with myself on those sprints!! Wasn’t sure I still had the 10mph sprints in me post vacay but I did!! Also really needed that thoracic mobility at the end after some 10hour flights. Feeing much more limber but expecting to be sore tomorrow 🤪

The timer on the AMRAP - I wish there was a way to hear the minute cues on the timer

Noelle

Wrapped| Week 1 Day 2| Upper Body

Jaci Jo Krogman

This felt so good! Just got back from a 3 week vacation and came back with a cold but really wanted to get back in the gym and back on routine so I told myself I’d try, took it easy and felt so good!! Definitely could go heavier but didn’t wanna push too hard first day back

NEW! Wrapped| Week 1 Day 1| Lower Body

Increased hip thrust from 240 to 275! And got 25 push-ups (on toes) in 45 seconds - up from 20. 💪🏻

Janessa Orwig

Max Testing Week: Hip Thrust + Push-up

I enjoyed the test and gotten more gain definitely in both since last time.

I don’t have leg press at home so tested with suitcase deadlifts and that increased from 155 to 165.

And for pull-ups. I have not yet conquered a full unassisted pull-up but when I first tested 12 weeks ago I could barely hold my chin above the bar for 3 seconds. Today I held it for a full 10 seconds and felt super strong right up to the end! HUGE progress!

Leg Press stayed at 425 but I wasn’t struggling as much as I was at the start. That equals a win!

Chin ups: 3 full pretty ones and 2 eccentric. 
Thats a slight increase of 200% 😎

Max Testing Week: Chin Up + Leg Press

A great refresher videos before doing them.

Traditional Deadlift: 170 lbs - 14% increase 

Bench Press: 160 lbs. - 7% increase

Max Testing Week: Bench Press + Deadlift

I enjoyed being challenged in the end. I really pushed myself through.

I’m always amazed when I do these! I know I’ve put on muscle and feel stronger but testing it is so eye opening to how much my body has changed in 12 weeks. 

Squat increased from 170 to 190.
Military press increased from 80 to 100.

Max Squat: 165 lbs. - 10% increase 
Max Military Press: 65 lbs. - 8.33% increase

LETS. GOOOOOO!!

Max Testing Week: Squat + Overhead Military Press

11/10/25: Single Arm Row- 50 lbs 11% increase from the start

I did good for getting back into it after being off and on sick last month.

Max Testing Week:  Row + 1 Mile Run

Phase 3 Athleticism| Week 4 Day 5| Upper Body + Sprints

Added a couple sets on some bc I was feeling good!

Hannah….we have to talk. I almost cursed you out on the split lunge box jump superwoman move. I’m not there yet. I cannot do that move at all LOL. I did try tho 🥲
However, the rest was really good 😛

This one felt hard today, but I did it anyway!

Phase 3 Athleticism| Wk 4 D4| Glutes, Hamstrings & Adductors

Great range of motion. I need to work on my balance !

Phase 3 Athleticism| Week 4 Day 3| Sprints + Core

Kara

Gabi

It may be “shorter” but it’s still 🔥 🔥 🔥

Phase 3 Athleticism| Week 4 Day 2| Chest, Back & Core

Lexi Lou Williams

Phase 3 Athleticism| Week 4 Day 1| Glutes, Quads & Abductors

I love the finisher for this one! I was able to recruit my back way more with the Superman rainbows this week. So much so that I had to drop the weight a bit for the last round 😅

😲 
👆🏻
the face I made when I did 5 full, unassisted pull ups! 😎🥹🎉

Phase 3 Athleticism| Week 3 Day 5| Upper Body + Sprints

Whew this was hard today. Felt unfocused and a lil negative so those split squat jumps had me saying some bad words but the finisher cheered me up ☺️

Phase 3 Athleticism| Wk 3 D4| Glutes, Hamstrings & Adductors

Whew!! Thought I might die but I didn’t and I did the sprints at 11 mph which still doesn’t seem real to me but I didn’t that!!!!!!

Bruh…. This will give you the best sweat sesh and making you feel like you can do ALLLL the things! Great start to the day!

Phase 3 Athleticism| Week 3 Day 3| Sprints + Core

Increased weights in just about everything, 1000% sure I’ll be feeling that tomorrow 🤪

Slow and steady makes ya sweat and the muscles B U R N

Phase 3 Athleticism| Week 3 Day 2| Chest, Back & Core

😮‍💨😮‍💨😮‍💨
First 30min I was feeling pretty good and confident… and then I got the accessories and got my butt kicked!! Felt good tho and hit some prs on the dead stop squat 💃🏻💃🏻💃🏻

This one has quickly become one of my all time favorites! It’s such a good workout and will make you ✨ glisten ✨ like Glenda!

Phase 3 Athleticism| Week 3 Day 1| Glutes, Quads & Abductors

Delaney

Phase 3 Athleticism| Week 2 Day 5| Upper Body + Sprints

Arpita Malhotra

Beast mode activated. 🥵 this phase is my FAVORITE.

Jordan

Phase 3 Athleticism| Wk 2 D4| Glutes, Hamstrings & Adductors

Courtney

Ariana

Phase 3 Athleticism| Week 2 Day 3| Sprints + Core

I already know I’m gonna be sore from those plyo pushups again 😅

Got more done than I thought I would! Increased weights in just about everything and kept it pushing! Feeling good, know I’ll feel like mellow tomorrow 😮‍💨

Emily

Phase 3 Athleticism| Week 2 Day 2| Chest, Back & Core

I always leave the gym looking like I don’t know what hit me after your workouts 😆

Upped weights and got my butt kicked but think I could still go a bit heavier for some. Very cool to see and feel the strength built from phases 1&2

Phase 3 Athleticism| Week 2 Day 1| Glutes, Quads & Abductors

I’m over here fighting for my life with these workouts and the grandpas at the gym keep coming up to me telling me I’m kicking butt 😆

Anna

Birthday workout today!! Those Superman’s were the death of me.  Def something to improve on.

Phase 3 Athleticism| Week 1 Day 5| Upper Body + Sprints

Had a lot of people watching the split jump ups! Never knew I had that much power in each leg until today!!💪🏼🫶🏽

Madison

Awesome workout. I had to modify the jumps due to my bad hips. But overall I got a great sweat and feel great

Phase 3 Athleticism| Wk 1 D4| Glutes, Hamstrings & Adductors

Those sprints! Fast and flat felt so much more doable after phase 2 with the 8 percent incline

Omg this hurt so good!! Loved it, I didn’t know I could run that fast!!

Perfect Saturday workout after night shift 🤩🤩🤩

Phase 3 Athleticism| Week 1 Day 3| Sprints + Core

This was an awesome upper body. Love this new program ❤️❤️

Phase 3 Athleticism| Week 1 Day 2| Chest, Back & Core

Got to finish it all but the core! Next time!

Sweaty mess. First workout in 2 weeks because of life.  I feel like I lost all my progress. Extremely frustrating. But I showed up for myself.

Full Body Strength 9.10.24

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