Name: Playbook - Hannah Bower - Gym Full Body 8.17.22
Uploaded: 2022-11-17T15:16:30.608Z
Duration: 60 min
Description: Gym Full Body 8.17.22

Gretchen

Nikki Ouk

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

So freaking good!!! Iso glutes at the end got me!!! 
Modified the pullups with 10reps of assisted pull ups (still learning)

Sumaiya

Loved this one! Had to use bands for the pull-ups but those were hard!!! Thank you ❤️

Caitlin

Autumn

Gym Full Body 10.26.22

Rachel

Madison

Minimal Equipment FullBody 10.5.22

Perfect workout while on vacay 🔥❤️

Maggie

This workout really pushed me to give my best!

Jackie

🔥🔥🔥...this was a great workout 💪 My legs feel pumped up!

Bodyweight FullBody 9.28.22

Whew!!! 🥵
Did this workout as a finisher to my workout. I just cut everything in half. What a burn!🔥

Fun and simple for when motivation is low!

Elli

Bodyweight Pyramid 9.14.22

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 ❤️

I got such a good sweat!!! I’m loving these body weight workouts.

Keri

Me and my sister were able to do this together!!

Bodyweight HIIT 9.21.22

Jessica

Loved this workout! Felt good to lift heavy!

Meghan

Great full body workout! Pushed me in all the right areas!

Barbell + Dumbbell Full Body 9.19.22

Such a great workout those windmills got me.

Kirrie

Dumbbell Full Body Challenge 9.26.22

Great full body pump to start my day! I’ve been struggling to get out of bed to workout lately, but this was a great great workout to get me going again 💪🏾

Haven't worked out in a few weeks ... this was exactly what I needed!!!!

Cynthia 

Such a great workout! Burned my legs out early and then it took a ton of dedication to power through! 🔥

Nicole

Kaci Lynn

Lots of modifications for pregnancy, but still such a fun one! Just the right amount of time for my ever decreasing energy in third trimester 😂

Tessa

Barbell Full Body 9.26.22

This was amazing ❤️ 💕endorphins after this one - guaranteed!

Edyta

Leigh-Ann

Absolutely loved this just to get some movement, been struggling with exercising becaus of autoimmune disease no matter what Exercise I try I’m always hurting for days after

Anna luise

Bodyweight HIIT 9.20.22

Maddie

Dumbbell Full Body 9.12.22

My goodness! Talk about sweat 🥵 great workout!

Sharlene

Love this one!! If your reading the comments you HAVE to do this workout. Great full body for a Friday

Bailey

Gym Full Body Challenge 8.29.22

One of my faves! Steadily moving up the weights and surprising myself 🥰

Morgan

DB Full Body: + cardio 8.29.22

Loved it! This was a great body weight workout, really made me sweat 💪🏼.

Tamika

Exactly what I needed today! I pushed pretty hard this week so this was the perfect routine to get some movement in without pushing it too far 💪🏻

Did the upper body circuit this time (those push up taps though! 🥵) and one round for he core circuit to end the workout 💪🏻

Jillian

Bodyweight Full Body 8.20.22

I absolutely loved this one! And I think I have finally gotten my form down for RDLs - my lower back didn't ache this time and I was actually feeling it in my glutes

Rachel S.

Felicia

Needed something quick and effective while my daughter took a nap and this workout was perfect! 🥵

Shelby Hosman

Gym Full Body 8.10.22

My endurance needed this challenging and rewarding workout🔥🔥😅

THIS was soooo much fun!! I loved the different exercises that I’ve never done before.

Sweating over here for sure! Those half up things!!! Yikes!😳

Gym Full Body 8.6.22

5 ends! Ya Killin me smalls!
A. 20, 25, 5th round 5×20, highest box
B. 20, 25, 5th 35lbs x 7
C. 3, 6
D. 8 times
E. 20, 25, 5th 30bs
F. 20, 25

Only had time for 3 rounds, but I still got a good sweat!!

Samantha

Dumbbell Full Body 7.26.22

Sara

Lacey

Wow! That was deceiving. This was a ‘I don’t wanna workout today’ workout and it definitely pushed me! I loved that the workout started with the most reps first. Kept me going 💪

Kayla Lennon

Body Weight Full Body 7.22.22

Rylee

Amazing workout with some modifications for the pulls ups and planks due to pregnancy 💪🏻💪🏻

6 rounds in 35 minutes. DRENCHED. the perfect workout if you need to blow some steam. wow!!!!!! 👏🏽🥵

Saryn Johnson

Gym Full Body 7.9.22

Did this one as a strength workout and loved it!

Holy burn! My legs and shoulder are toast! Love it!!!

Barbell Fullbody  6.25.22

Easily one of the best workouts I’ve ever done. Literally hits every muscle group. Thank you!! Can’t wait to up my weight over the next couple weeks 💪🏼

Jaclyn

Dumbbell Full Body 6.20.22

Courtney

Absolutely brilliant workout if short on time. Don't be fooled you will get your ass kicked 😂

Hana

Everything burns! Such a great challenge. Definitely gonna do this one again.

Kettlebell Full Body 5.28.22

Really love this one. Heart rate going up and down, sweating buckets 💪

Great all over... You scared me in the descriptions, but this was perfect!

Dumbbell, Barbell Full Body 5.23.22

Crystal

Sarah

Gym Full Body 5.2.22

Great workout! Felt like I hit a little bit of everything.

Jenna

Gym Full Body 4.29.22

Holy sh*t - after two rounds I was dripping. I got through all five rounds 🤘🏼💪🏽

Gee whizz these are harder than they look. Fuck off to the swivels they are tough! Loved it xx

Katherine

Dumbbell Full Body 4.27.22

Great workout!! I had fun with the one especially the pull ups 😆

Whew what a burner! I was dripping of sweat 😅

Gym Full Body 4.19.22

Those abs tho 🔥🔥🔥
This one is saved in my faves. Keep coming back to it and for good reason. Great combo of movements with strength and mobility.

Caroline

They felt amazing!  It was a Burner I always want to stop at 3 sets but pushed through and even got a 5 minute run in.

Kayla

This circuit was tough! I really felt like I pushed myself through this one. Definitely give this one a shot!

Dumbbell Full Body 4.11.22

Such a good challenging workout! 🍑💪

Felt the burn! Feel great! Happy Mother’s Day!

Gym Full Body 4.5.22

Yikes that was so much harder than it looked. Really good flow, after round 2 body started being tired. Defo doing this one again

Superb! Just what I needed today! Did the entire 3 rounds with my 15lbs DB! This one's a killer!!!

2 rounds being 37wks prego absolutely had to modify but it was a good one to just get my body moving

Single Dumbbell Full Body 3.20.22

Ahhhh just what I needed after killing my legs yesterday...a good HIIT! This is one I’ve done a bunch of times and still love it! 🙌🏻💪🏼

Michelle

Katie

Shelaine

Bodyweight Full Body 3.29.22

So good! Have to skip the burpees too much action for my knee now but I’ll get there!

Erin

Saving this one! It’s a gem! Quick! Full body workout. Great sweat session!

Great quick HITT! I was feeling not well about myself today and this picked me right back up. Thank you!

Dumbbell High Impact Full Body 3.11.22

My 🍑 is on fire! Those sprints at the end 👏👏👏

Lily

Barbell Full Body 3.7.22

Quick and efficient! It’s all I need before heading to work. 👌🏽

Elaine

I’m dead - awesome workout. Will be feeling that one tomorrow!!

Emily Hardy

My legs were shaking by the 2 round of Bulgarian split squats. Also, what’s the best alternative for the skull crushers. I tried using a bench and could not pull myself back up.

Gym Full Body 12.14.21

Solid burner, I’ll come back to this one.

Wicked workout!! Just what I needed before going out to a social this evening!! Thanks Hannah!

Janine Ducharme

Gym Full Body 12.6.21

I feel so good after completing this exercise. It was tough, but not impossible and it helped me see just how strong I am. I can’t wait for the next one!

Whitney

Bodyweight Full Body HIIT Circuit 3.27.21

Loved it. So many different movements was great to keep my brain distracted. Cool down at the end was the best.

Gym Full Body 8.17.22

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