Name: Playbook - Hannah Bower - Optional Buy-In
Uploaded: 2024-01-18T19:28:17.840Z
Duration: 48 min
Description: Optional Buy-In

Before: 
Squat, 84
Deadlift, 84
Pull-up/row, a couple at level 7 on bar rack
Pushup, eccentric from hight box at gym
After
Squat, 94
Deadlift, 144
Pull-up/row, 7 reps at level 11 on bar rack (4 levels lower!)
Pushup, 8 on the floor, not to the floor yet, bit didn't need my knee!

Leigh-Ann

I cannot believe how much progress I've made! Tbc

I didn’t get to finish the program in the 6 weeks but wanted to do my buy out anyway! Definitely improvements! Next time I do this I’m hoping to be in a gym because I’d love to see how much progress I could make with the right weights and equipment!

Cristine

Rachel

This made me push harder at home which can be hard at times!

Helena

I'm so excited for this challenge. This forced me out of my little corner of the gym I usually workout out in with dumbbells. I'm still getting used to this gym but it felt good!

Brandi

Uff, very humbling.  It's been extra tough for me after gaining 30lbs, so until i lose the weight, ink going back to basic form form and build up the right way... Then maybe i will process faster and not be so discouraged.

Had to use a lot of the modifications because I was limited as to what I had but it still was a great mini workout!!

Brittney

Cannot wait to start this challenge and see my strength progess!

Melissa

Jessica

This Buy-In has me excited to get stronger 💪🏼♥️

Virginia DelBondio

Caroline

Wishing I had a squat rack because I can definitely squat more than I can lift with my arms. Another reason I signed up for this progrsm

SO excited for the progression over the next 6 weeks. But in complete!😊

Taylor

Finished 1/2 of the buy-in because the squat racks were PACKED! proud of my numbers to start! 💫

Kayla Stock

Super excited about this challenge! I have not been able to complete one yet but I feel good going into this one. I miss lifting and having this structure speaks very easily to me! Thanks for all your hard work!

Courtney

Arianne

Excited to see how I progress with this challenge!

Kayla Irwin

So excited to get started on another challenge! Excited to see how these numbers improve over the next 6 weeks!🤩

Stephanie S

Love this baseline test. Just gets me excited for the progress that is to come!

Dani Pasano

Brianna

This is an optional buy in you can do to prep for this challenge.

The goal is to test where you are at with your squat, deadlift, push-up, and pull-up (and optional mime).

Please track and record your weights and reps because At the end of this challenge, we will have a buy-out to test your movements to see how much you progressed.

Please have zero judgement or critical thoughts with your performance, we are just using this as a measuring stick to see how much you get to grow and improve. 

We are already so proud of you 💛

*weights Hannah use are for demonstration purposes, please appropriately challenge yourself* 

The goal of this is to gauge what you can lift and to get a bearing of where you are at.

Warmup sets: as many as it takes 
Active sets: 1
Recommended goal reps: 3

Modifications: limit weight, limit range of motion, squat to chair 
Substitutions: dumbbell goblet squat 

Form: (for more in depth see tutorials video) 
- Start standing in front of your bar or weights. - Depending on your hip anatomy, your feet will be anywhere front shoulder width apart or slightly wider than shoulder width.   -Toes are straight ahead or slightly turned out, but never inward -Think about ribcage stacked over pelvis keeping a tall chest.. Knees are aligned over your ankles.  - Begin to squat by hinging at the hips while you bend your knees. - Think about shifting your hips and glutes to the back wall and about shifting your weight into your heals, do not let your weight come forward to your toes. -Continue to press knees away from each other. Think about spreading the ground apart between your feet. -Lower until hips are parallel with the ground or as far as range of motion allows - As you stand, continue to keep your knees from falling inward, you can think about allowing your knees to push outward a bit. -You want to move in one solid flow. Chest + hips raise at the same time!
-Keep chin and head neutral throughout (no tucking or arching your chin), keep upper chest tall and neutral (no rounding)

Squat

Reminder* weights Hannah uses are for demonstrations purposes, please challenge yourself with either the weights you choose or the modifications you choose. 

The goal of this is to gauge what you can lift and to get a bearing of where you are at.

Warmup sets: as many as it takes 
Active sets: 1
Recommended goal reps: 3

Modifications: lower weight and increase reps 
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 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

Deadlift

The goal of this is to gauge what you can lift and to get a bearing of where you are at. Perform your pull-ups with as much assistance as you need 

If you are using inverted row: same thing applies

If you are using standard row: same thing applies (except you will go for weighted 3 rep max)

Warmup sets: as many as it takes 
Active sets: 1
Recommended goal reps: as many as you can (at the modification level you are at)

* Modifications: add bands for assistance, pull-up machine, can place one or both feet on a bench/safe rack in front for assistance, jumping pull-up, spotted pull-up 
* Substitutions: inverted row, standard dumbbell/barbell row 
* Equipment substitutions: barbell/rack, coffee table/island for inverted row 
* Form: 
* Start hanging bar (with or without assistance) with your wrists facing away from you, this is the same set-up for an inverted row 
* Spine, head, and neck are all neutral and in alignment, same with an inverted row 
* Begin by retracting your shoulders, Retracting is when you engage your shoulder girdles/scapula to come together to meet in the middle of your back (same with inverted row) 
* This will lift your torso upward and is the starting motion of a pull-up (or inverted row) 
* Continue to retract your scapula while you think about driving your elbows downward to the ground (same with inverted row) 
* You will also be appropriately engaging your core to manage pressure (same with inverted row) 
* Try and visualize yourself pulling the bar downward rather than thinking about your chest going upward (same with inverted row) 
* Pull until your chin/chest are at bar level (chest level for inverted row) 
* Lower slow and controlled by protracting your shoulder (spreading them apart/away from each other) (same for inverted row) 
* Repeat

Pull-ups (Inverted Row or Row)

The goal of this is to gauge what you can lift and to get a bearing of where you are at. Record and track your reps.

Warmup sets: as many as it takes 
Active sets: 1
Recommended goal reps: as many as you can (at the modification level you are at)

Modifications: place your knees down or your hands on an elevated surface, hands on the wall 
Form: Feel free to check out the push-up tutorial/progressions video under tutorials highlight -start in a plank position  -Core is appropriately engaged to manage pressure, neutral spine (neither arched or sagging), hands underneath shoulders, hips square to the ground, toes firmly planted on the ground, quads engaged  -Begin to lower your chest to the ground by bending your elbows at a 45 degree angle  -Lower until your  chest touches the ground or as far as range of motion allows  -press back to plank by extending your elbows while you appropriately engage your core, quads, and chest -Continue to keep your spine neutral as you press back to plank

Push-Up

1 mile= 1600 meters 

Again we are just testing a baseline mile time so that at the end of the challenge we have a measuring tool to see all your hard work!

OPTIONAL Mile

Optional Buy-In

Tylar

Dani

Excited to start! I have been wanting something like this for awhile but didn’t know how excited I really was intil it was offered!

Mandatory Viewing, Please Watch All Videos

Hi Hannah, how do I join your foundational challenge Facebook page ?

Holly

Sooo excited to learn more about why and how to do these movements! I think it's going to be a fun twist to mindset mondays and can't wait to learn more!

Excited to learn pull-ups too! Didn’t know that was part of this. Tried to learn those on my own for 8wks and made barely any progress

Foundational Fitness Coming May 15th

Very helpful. I appreciate the explanation of increasing weight and why. 
Thank you.

Jenny

Great info!! I can’t wait to get started. Hopefully I don’t max out my weights otherwise I’ll be upgrading the home gym

What If I Don’t Have A Barbell/Pull-Up Bar

Brittanee

Anything will be overload for me! Been like a month since I’ve been in the gym due to injury so … lightweight! And not Ronnie Coleman lightweight 😂

Progressive Overload

Yes! This is helping so much and is exactly what I'm needing.

Nargis

Andrea

Squat Tutorials + Equipment Substitution

Jade

Great to really get the technique correct, I’ve always been worried about injuries with deadlifts and hence avoided with any weights

Kayhlia

I legit wanted to “like” that multiple times haha

Deadlift Tutorial + Equipment Substitution

Your lovely to really explain all these things everyone else Ive come across DOES NOT they automatically assume you know all these different things

Uff tough stuff, but great for the core engagement

Briana

Pull-Up Tutorials + Equipment Substitution

Amazing modifications when standard workouts just expect you to do the full push up 🙄🤯 thank you!!

Roslyn

That was sooo helpful with all the ideas & variations! Makes this seem so much more attainable!

Push-up Tutorial

So amazing! Love how well you walk through every movement and the mobility exercises at the beginning. As a newbie, this is all so helpful 🫶

Keara

giraffe legs at an all time high right now 😅😅💪🏼

Elise

W1/D1: Lower Body Foundational Fitness

I always underestimate slowing things down!

Brittney Howell

Carina

W1/D2: Upper Body Foundational Fitness

Had to skip a few exercises because my chest isn’t ready ! But felt good to lift heavier today

Made this a little more hitt like today with reducing weight and rest times! Loved it!

W1/D3 Full Body Foundational Fitness

Excited to get back to running! Loved this part last time!

Run before weights this session. Cooked! 🥵

Simone Fisher

This is always a mental battle on the way back up for me. BUT my paces increased 😈 my fav kind of progress!

Katie

W1/D4 Optional Cardio Foundational Fitness

First day back after a cruise, lots of food, and a terrible cold! Thankful for a guided program to get me back into routine

Morgan

I’m finding a lot of weak points in myself. I LOVE THIS PROGRAM. Getting so strong!

W2/D1: Lower Body Foundational Fitness

Another great one …. Loving the variety in this program

Cynthia Contreras

W2/D2: Upper Body Foundational Fitness

Still recovering after vacation and illness. Had to add extra rests in this one. Hopefully can redo when feeling back to normal

All I have to say is WOW…. If I don’t have a six pack tomorrow after that core finisher I’ll be shocked 😂😂😂

W2/D3 Full Body Foundational Fitness

Would love slightly further but great workout 😊 thanks 🙏

W2/D4 Optional Cardio Foundational Fitness

I have been lifting for a couple years and this is the first time I have ever heard of progressive overload as something other than increasing weight. This changed my entire perspective. Thank you guys for sharing this. I feel a lot better about my workouts now.

I really needed to hear these. Thank you.

Sirma

That was me the other way wanting to go harder at the glute bridge and didn't go my way 🤣🤣🤣 ate the humble pie and went back to usual weights

Sumaiya

Progressive Overload: How to challenge yourself & get better

Still recovering from sickness. But besides that I still highly underestimated this workout.

Audrey

Dayna

W3/D1 Lower Body Foundational Fitness

Boy oh boy did this prove much harder than I expected …. Still struggling with my eccentric pull ups…. But I was able to do the first set on the bar without having to move down to the ground

Emily Pokrywka

W3/D2 Upper Body Foundational Fitness

Aaarrrgggghhh, those push presses, that finisher 🥵 I'm so dead.

Nicole Loewen

Thought my arms were going to give out at the end 😂

W3/D3 Full Body Foundational Fitness

I impressed myself with this one! Loved the circuit style. Kept my mind engaged and focused.

Not a runner so these are tough but a great challenge!

W3/D4 Optional Cardio Functional Fitness

HOLY QUADS. I hope Hannah is ready to pay for my wheelchair for the next 5days. So painful and so rewarding

Jennifer

I love how flexible this program is. I make the main exercises my mandatory exercise and then add whatever I want! Today I did clamshells and kneeling hip rotations instead of the plyos because my pelvic floor wasn’t feeling it, and it still was an excellent workout!

Brenna

This is the sweatiest I have been the entire program!!! Hit a PR too!

W4/D1: Lower Body Foundational Fitness

a good way to start another week. been feeling stronger than I ever have 💪🏼

Loved the burn out at the end and the core!! 🔥

Jessi

I did NOT want to workout today…. I tried 3 different times today before I finally committed and did the workout! But I completed it and I’m happy I did

W4/D2: Upper Body Foundational Fitness

Took a small break because of an injury… but felt so good to get back at it!

I feel getting stronger and this is priceless.

Just as enjoyable this week as week 1
Enjoying the feeling of having better form and muscle control little by little

W4/D3 Full Body Foundational Fitness

I love seeing myself increase my easy-hard speeds!

Still tough but I could hold a higher intensity each round for the whole thing?

W4/D4 Optional Cardio Foundational Fitness

This was brutal after so long! Was legit a kick in the rear 🔥🔥🔥🔥🙌🙌🙌
The b-stance and Bulgarian split squat killed me! 🫠🫠🫠 Could have dropped weights but what's the fun in that 🫠🫠

Didn’t have time to finish but I did most of it and also went for a PR on my squat again and got 165lbs 👏🏼

One of my favourite workouts! Love core cinchs at the end 👌

W5/D1: Lower Body Foundational Fitness

Not my best workout but we did it and that’s what counts …. Seeing SOME progress in my pull up… still unable to do one without assistance which is disappointing but I’ll get there

Felt wonderful🙌🙌
Thank you for programming such an amazing workout!!!🥹🥹🥹❤️❤️❤️❤️
Not been consistent last week either..but this hit all the spots!! The finisher was fire!!! 🔥🔥🔥

W5/D2: Upper Body Foundational Fitness

Amazing workout!! Love the burn!🔥🔥🔥

Nikki Ouk

I felt really good doing this after a while!🔥🔥🔥🙌
Upped all my weights! Hit a few prs 🫠🫠🫠

W5/D3 Full Body Foundational Fitness

Really pushed myself and feel awesome! My “all out” was 9.5!

Beatrice

Wheeew sweaty mess. Especially brutal after doing week 6 day 1 yesterday with the leg extensions

W5/D4 Optional Cardio Foundational Fitness

Emily Storm

Is it just me or are you supposed to be leg dead in all these lower body days? 🙈

Last week of back squats and this mama of five hit a pr! 115!! Cheeee hooooo!!!! Felt so good!!

Tiari

W6/D1 Lower Body Foundational Fitness

Kiki

I like it!!! 💪🏻💪🏻💪🏻😄

W6/D2 Upper Body Foundational Fitness

Beth

Didnt do the hops/commandos cause i did the cardio earlier today. Increased the weight from 55 to 60 in deadlifts yay. The superman finisher though... Secret killer.

Optional Buy-In

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