Name: Playbook - Hannah Bower - Full Body Strength 9.10.24
Uploaded: 2024-10-07T01:24:52.953Z
Duration: 40 min
Description: Full Body Strength 9.10.24

Michelle

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

Dominique

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 S.

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

Olivia

Emily

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…

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

Delaney

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

Margaret 

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

Too some much needed rest and it feels good

Upper Body Strength 9.12.24

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

Ashley

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.

Kathryn

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

Eugenia

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

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

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

Full Body Strength 8.27.24

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!

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!

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 🙏

Full Body Strength 9.10.24

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