Name: Playbook - Hannah Bower - Gym Full Body 8.17.22
Uploaded: 2024-03-06T20:30:23.567Z
Duration: 60 min
Description: Gym Full Body 8.17.22

Emily Storm

I couldn't finish this one.. yet. I did assisted pullups and girl pushups ... so. Close.

Kara

Love this one!! 🔥 saving this one to favorites 😊

Nikki Ouk

Loved the warm up. Would love to maybe see some more warm up options. I've just been repeating stronger 2.0 warm
Ups. I loved the more dynamic moves. Thank you!!!

Caitlin

Katherine

Gretchen

Alexandra

Loved going back to the basics on this one. Decided to stick with lower weights to focus on form but exchanged the weights for reps

Dani Pasano

I loves this full body circuit! I felt challenged throughout it and it was a lot of exercises that I haven't done in awhile. Definitely give this one a shot!

Brittney

Sooo good! Looks deceivingly easy but I should have known better 😅

Anna

Yes! I love these workouts!!! More of these pretty please 🥰💪🏽👍🏽

Tamara

A gym based full body working the fundamental lifts. Barbell, dumbbell, cable & box are needed. Of course, you can modify all this to just dumbbells and cables! This is a bit higher volume than what’s been posted for a bit! A good change up.

I’m often asked about warmups. Depending on my time available and the workout I’m doing, I often use my first exercise as my warmup with a light weight, sometimes I’ll add a 5 min brisk wall before hand with dynamic stretches! 

If you are more sore, lifting heavier or have tight hips & back I would add in dynamic stretching. This is what I did today after 1/2 mile walk!

Standing 90/90 Swivel

Tuck hips into a posterior pelvic tilt to intensify the stretch as you lower down. Reach your opposite hand across your body and toward the corner of the wall. You should also feel a deep stretch in your lats, side and lower back.

Lunge + reach

I add in a leg extension to hit the Hammies & lats. As I’m lifting my hips, I’m pulling on the bar and pushing my hips back simultaneously.

Squat + Hip Hike

This is a pretty advanced movement. If you have a hard time standing, can do this kneeling or kneeling with one leg extended.

As you curl inward your are rotating your hip & knee inward and “curling in” and then you lift upper body and hip toward the ceiling.

Preacher Airplanes

Warm-Up

Because this is a higher rep range, choose an appropriate weight. I’m using 135lbs. If you can do 5-7 more reps, it’s not heavy enough unless your form is sacrificed before that. 

12-15 reps

Deadlift

Key points: Rest elbows and shoulders are all in a moment as you pass the bar overhead. Make sure as you press you don’t have any arch in your spine or Ribflare. 

8-10 reps

Military Press

Think driving elbows down to the ground. Retract shoulders *AS* you pull. Slightly lift your chest as up as the bar approaches your upper chest 

Modify: assisted pull-ups, eccentric lower down or iso holds. Or kitchen counter/strong table pull up row

Pull Ups

Super Set: shoulders, triceps & back

Compound Set SS DB front squat 

If you want to make this more challenging, you can do barbell front squat or add a pause to either one!

10-12 reps. 

Depending on your hips anatomy, your feet will be anywhere front shoulder width apart or father apart and toes turned out. 

Think about ribcage stacked over pelvis. Knees aligned over ankles. As you stand you can allow your knees to push outward a bit. You want to move in one solid flow. Chest + hips raise at the same time!

Back Squat

10-12 reps. Holding the weight at your chest. Same movement as a squat. You will have a slight lean forward if need be.

DB front squat

Compound Set: Glutes & Quads

Renegade Box Rows SS pushups Working core within both these movements

If you don’t have a box, you can do this on the ground. Neutral spine. Shoulders over wrist. core engaged!

Since it’s only 5 reps, please challenge yourself with a heavier weight!

Renegade Box Rows

Elbows turn out 45 degrees. Core engaged. Neutral spine. Modify and do it on the box or elevation or on knees.

Pushups

Superset: core, back, chest & shoulders

You can use bands if you don’t have a cable machine. Hold band under feet for the biceps curl or lock it under the bottom part of the door. For triceps, lock it into the top half a door or tie it on a handle or overhead on stairs in your house.

Perform one complete bicep curl, then perform one to 90 degrees. That is one rep! 8 reps total.

Make sure to extend all the way down and up.

1 1/2 bicep curls

Pull the cable across your body. Squeeze your arm straight at the end of the pull. The cable or band should be slightly above your head.

Cross Body Lateral Extensions

Super Set: biceps and triceps

Gym Full Body 8.17.22

Catherine

got feedback from my boyfriend to start circuit training and holy shoot i have not sweat like this since highschool!

Rachel Macias

My postpartum body could only take me through half of this but it was brutal!

Minimal Equipment Fullbody 12.7.22

Carina

These are the best quick workouts that pack a punch. I’m very grateful to have these during such a busy time of the year 🙌🏻🎅🏼

Michelle

Did 1 round since I did this after cardio and was already spent. Those ninja kick modifications are brutal. 🤣

Bodyweight Fullbody 11.30.22

Jillian

Amanda

Morgan

Minimal Equipment Fullbody 11.28.22

This one is hard and good, had to modify but I will work up to the full exercise!!
Love the last one!!!

Brook

Caroline

Katie

Gym Full Body 10.26.22

Wow! I struggled! I had to use moderate weights! 😅💪🏻

Kiki

Pushing myself to be in shape for my surgery!

Molly

Love that I was able to do it at home! Such a good workout, thank you!

Jocelyn

Minimal Equipment FullBody 10.5.22

Needed a „break“ inbetween the actual ignite challenge 🤣 Really loving bodyweight workouts!! Please make a challenge 😁😁

Ouch. Those curtsy lunges about took me out and I only did 3 sets. First workout back after a hiatus, holidays and being sick. Great first workout back sweat sesh. 🥵

Bodyweight FullBody 9.28.22

It's always a challenge!!!🦾😅👍🏻

I like it! 🤩 the upper body series are the most strenuous! 
I reduced the reps in the last two rounds! 😅for the abdomen instead I increased to 4 sets!

Dumbbell Full Body Challenge 9.26.22

Needed a quick physical/mental pick me up and this was it 🫶🏼

Erin

Saved this one as a favorite for sure!! This one snuck up on me quick 😅

I genuinely feel soooo happy after doing your workouts!! It doesn't need to be 17000 steps to feel good and feel strong 💪 I appreciate you immensely ❤️

Heba

Felt good to get some movement in♥️. It was a longgggg day!

Cleo

Barbell Full Body 9.26.22

Eugenia

Mariah

This one was fun! I played with the modifications and it had me running out of breath! These shorter effective workouts are so prime for me in the early morning! Thank you ❤️

Gym Full Body 8.17.22

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