Name: Playbook - Hannah Bower - W1/D1 Get Stronger
Uploaded: 2023-12-12T00:44:18.618Z
Duration: 45 min
Description: W1/D1 Get Stronger

The yoga ball leg curls right have SLRD was madness!

Ashley

This is my third program and I love the heavy lifting!

Trista

Alexi

Need more strength for the pull ups haha. I tried tho

Monica

Danielle

Talesha Swainston

Courtney

cozette

Kaitlyn

Restarting my body movement commitment. 😝

Amazing workout. First time in a gym and definitely felt embarrassed to be working out around a bunch of people and not knowing where any of the right equipment was but I'm proud that I did it!

Maria

Manipulated this to accommodate my gym availability today. Still a good workout.

Mariah

Megan

Sirma

Woo! This was so good but tough! Sore from yesterday. So excited to start this program!

Lindsey

It feels good to be moving my body again, and I’m starting extremely light in from scratch due to left anterior hip, rotating and flaring out in the back, which was causing knee pain earlier this year. I started going to Physio about a month ago and I’m still going to help with strengthening my left Glutes and hamstring.

Janine Ducharme

Ange

Melody

I liked the full body aspect of the training

Caroline

Daniele

I really enjoyed this workout. It was the change I was needing to my routine.  Looking forward to what’s next!

One of the first workouts I actually came out of the gym dripping sweat! I cannot wait to finish this series of workouts!

Rebecca Noll

Wow... I just did not know how much I was going to sweat in this workout 😂

Tori

Felt engaged the entire time. Workout is good for beginners and people who are advanced.

Angelique

Good little first day back on this program 🤍🤍🤍

Jacqueline

Helena

I’m so ready for this journey and what a kick off!

Sarah Lucero

Excited to start this new program! Great exercises

Abigail

I really enjoyed the workout. Look forward to the next ✌🏻

Jenny

I enjoyed this a lot. I've felt so discouraged lately with my journey but I lifted heavier than normal today.

Tiana

Larissa

Day one of my third time doing this program! Love going back to this one.

Emmy

Tanda

Harley

Great workout! Just getting back into it after pulling my lat 2 weeks ago. This was a good comeback workout!

Chelsea

SO GOOD!!!!!! Best workout I’ve had after awhile.

Krystle Miller

I work out very regularly and have done many plans. This one was a great first class with the fire Spotify playlist.

Maddie

So excited to start the programme! This only took me 35min but did I up my game in that amount of time, I’m juggling kids and dogs during the Easter hols this is what I needed - bring in tomorrow

Clara Wells

Wow! I am starting to get back into lifting after SEVERAL years off, and what a start! This workout was right in that sweet spot of challenging but not impossible, and I definitely worked up a sweat lol. Highly recommend!

Roxanne

In recovery for an Eating disorder, and my first day back in the gym 💛 
Much love for you, Hannah! Thanks for being such a role model 🫶🏼🫶🏼

Jillian

Jennifer

Personally I didn’t use the timer. I just went with the sets and focused more on my form than anything. It took me over an hour to finish the workout. I’m ok with that and I loved the format.

Anna

Very tough and had to modify some exercises but overall great

Amy Martine

Glad to be back! Felt good to get moving & sweaty!

Alicia

Great workout! Definitely needed this after my couple of weeks off from working out. Felt good. 🥵

Breah

**PLEASE CHECK OUT THE FAQS SECTION FOR THIS GUIDE BEFORE BEGINNING

Warmup- this will be your warmup for the first 6 weeks and on full body says weeks 7-12- feel free to add in 5 min of jogging or walking.

Alligator chops/tornado twists
Squat/duck hold
Lunge to stand
Lunge sequence
Rear delt pull to dislocations 

*** remember, you get to modify this for YOUR conditioning levels. If you need to do body weight, do body weight!

Superset A
A13 Squat ( can use dumbbells)
A2: Banded hip thrust ** each week you are increasing load. If you can do 3 reps more, it's not heavy enough. (can use dumbbells)

Superset B
B1: Heavy srdl
B2: Stability ball hamstring curl **5 single leg into 10 regular. Can't do single leg. Do 10 regular. The goal is to do 10 single by week 5 

Superset C
C1: Shoulder press-single then together
C2: Pushup

Superset D
D1. Face pull
D2: Cable tricep extension

Corrective exercise
Scapular pullups ( use resistance band or pullup machine)

- This is your warmup for the next 6 weeks! 
5 minutes of walking/jogging or jump rope to warmup if you wish along with the exercises

- Alligator chops/tornado twists
- Squat/duck hold
- Lunge to stand
- Lunge sequence
- Rear delt pull to dislocations

- Keep your arms at shoulder height
- Slow controlled movements

Alligator chops/tornando twists

- Transfer your weight from side to side 
- Focus in warming up your legs

Squat/duck hold

- Keep your chest up
- Bring your back leg up pushing through your front leg

Lunge to stand

- Focus on the range of motion
- Keep your chest up

Lunge sequence

- Focus on warming up your shoulders with controlled movements 
- Keep your arms fully extended

Rear delt pull dislocations

Warmup

Equipment Substitution: Dumbbells or Kettlebells ( hold by your shoulders or down by your thighs)

- Stand straight with feet hip-width apart with your toes pointed out slightly. Some individuals may need a different stance based on their hip anatomy. 
- Lower down flexing at the knees and pushing your hips back, as if sitting in an invisible chair
-keep ribs stacked over pelvis
- Straighten your legs pushing through your heels to return to the initial position
-bar should stay on a relatively straight path down and up.

Squat

Equipment Substitution: Dumbbells or Kettlebells. Can also use a band around your thighs for further resistance.

- Place your upper back on the bench
- Push through your heels to come up
- Squeeze your glutes at the top
-neutral spine and chin tucked
-knees over heels. 90 degree angle

Hip Thrusts

Superset A

-Place feet a couple inches apart standing up right with stomach engaged for better balance.
-Keeping back neutral and up right, lever down and hinge at the hips.
-With a neutral back, use your hips to pull back up.
-only go to about mid shin keeping weights close to shin

Heavy SRDL

Equipment replacement: foam roller, medicine ball, can also use a rag on a smooth surface and slide in similar form.

- 5 single into 10 together: if you can do single do 10-15 reps together. Goal by week 5 is to be able to do 5 single!

-Lay on the floor with your feet on the ball
- Bring the ball towards you raising your hips off the ground
- Squeeze your glutes as you come up
-keep hips pressing up to the ceiling as you curl

Stability ball hamstring curl

Superset B

- 1 on each arm + together = 1 rep
Hold two dumbbells with your arms at 90 degrees and your palms facing forward- want a slight angle forward. 
- Press the dumbbells above your head Keeping torso fixed.
- Reach full extension
- Come down in a controlled motion

Shoulder press

- Start in a high plank position
- engage core unit
- Flex at the elbows to come down- 45 degree angle
- Push through your hands extending your arms to come up
- As you come up exhale
-neutral spine or a slight hollowed back
-squeeze glutes

Pushups

Superset C

Equipment Substation: you can use a resistance band or you can lay on the edge of a surface, bench, sofa, box, incline bench also works, with your chest at the edge, with a light pair of weights pull your elbows up to your face in the same form as you would if you were standing.

Key reminders:

Retract shoulder blades before pulling. As you pull to your face keep elbows slightly above wrists.

Facepull

Equipment Substitution: Resistance band. You can also do bent over dumbbell tricep extensions.

Make sure your positioned closer to the tower so elbows can fully extend straight and bend with a 45 degree angle!

Tricep extension

Superset D

Equipment Substitution: pushups scapular retractions. Get in a pushup position and retract/protract your shoulders.

10 reps or as many as you can before failing!

Add in circles if you can. If you can’t no worries. Start with regular pull ups first. Add resistance band if you need assistance

Scapular pullups

Corrective exercises

W1/D1 Get Stronger

Catherine

W1/D2 Get Stronger

So good! Picked up the right weights for the reps and every exercise and set was super effective.

Nice workout again. My legs are killing me this week. Just what I need to change

W1/D3 Get Stronger

Thorough explanations, great workouts! Thanks Hannah!

Woah the butterfly swimmers were tough. I tried but don’t think my position is right.

W1/D4 Get Stronger

That kicked my butt! Sweating like crazy and 100% got to VO2 max.

Jazmine

W1/D5 Optional HIIT to add in

Struggled to do the incline box weights and Superman with weight, I tried tho!

I’m recovering from Covid for the second time. This was a really great combo to get back into moving my body. Thank you for all of your attention to corrective measures and form.

Kirsten

W2/D1 Get Stronger

Keeps getting harder haha I’m showing up so that’s good!

Love love these full body workouts 💪🏽

W2/D2 Get Stronger

Laura

My first box squats. It was so good. Not having to go all the way down and feeling comfortable knowing the bench was there to support me. I guess you can always go heavier than your full squats, right?

So good! My entire body felt worked hard!!

W2/D3 Get Stronger

Having to modify a little my gym doesn’t have a box but I did it!👏🏻

Hard but fun to try new moves I hadn’t worked on before.

Maggie

Hannah Campbell

W2/D4 Get Stronger

Would be nice to incorporate some upper body in the hit sessions. Maybe some low weight high rep stuff

Jenn

Woooeeee!  🔥!  Haven’t done a HIIT in a good minute and this definitely left me with zero in the tank!  Feel like a beast. Thanks!!!

Hard but very diverse so super good and challenging!

W1/D1 Get Stronger

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