Name: Playbook - Hannah Bower - W1/D3 Get Stronger
Uploaded: 2023-12-12T00:44:18.628Z
Duration: 45 min
Description: W1/D3 Get Stronger

Monica

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

Catherine

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

Talesha Swainston

Alexandra

cozette

Holly

Wow. I’m dripping sweat!! I’ve been so sore this week starting these workouts and if pushing me to truly grow stronger! So good!!

Lindsey

Kicked my own ass completing 33m, I do not recommend 🙄😳😹🤘🏻💃🏻

Ange

I feel so blessed to have found these-thank you so much. 

Sweating like a whore in church.

Caroline

The corrective exercises are like going to PT but in a good way!

Thank you for making me enjoy working out again after a very very long time!!!

Franci

Jenny

Sarah Lucero

💪🏼🙌🏽 loved it. My glutes are gonna thank me for joining your program 🤣💗

The corrective exercise at the end destroyed me… in the best way possible

Maddie

Roxanne

Mariah

Breah

Alicia

Love this workout! Challenging and full body!

Man those goblet squat pauses got Spicy real fast 😂

Kendra

Sherese

Selma

Another great workout! Love the variety and full body!

Christina Locke 

Natalie

Justine

Missed the last pull downs but got to everything else. Slow and Explosive rdl’s with just 95 on the bar was my win for today

Madison

Uh, this program is so much fun! Love from Germany ❤️

Angela Brenner

Hurts so good! Loving the full body format for the first few weeks of the program!

Caitlin

These freaking core exercises will always get me!

Love it !! You don’t feel discouraged it’s amazing !

This program is sooo good! Those corrective exercises have my booty on fire 🫠

Kolbi

Kaci Lynn

Love how this incorporates workouts that enhance flexibility

Jess

Another banger 💪🏼
Thankful for the narrative in each video for form correction- has definitely helped me to target the right muscle in each workout!

Emily Delaney

Just what I needed to get in and out quickly but still break a sweat!

Andi

Holy moly. That was a great workout. It was challenging enough to make me feel proud to complete it!

Stephanie

These workouts are so great! Challenging and fun!

Bethany

Jackie

Erin

Ludim

Great workout! I am starting to feel strong.

Jessica

Tough workout but I love the challenge. The 2 exercises I struggled with were the vertical dips & deadbugs but I got it done!

Miss the conditioning at the end, so added a little bit

Leigh-Ann

It’s such a great challenge and I love how much variety is in every work out!

So tired today, but this workout felt great!!

Autumn

Feeling so strong but so much like a work in progress. I love this plan already.

Also, I was a bit frustrated with the side ab stability stuff. I wanted a legit order to the exercises.

Two days in a row and loving it! Still not 100 body image, PMS bloat hits me hard and it’s upsetting to see how puffy my lower abdomen can get, it’s such a loss of control- in spite of the down sides, it reminds me how strong people who menstruate are! Power to us all

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

Superset a
Romain deadlift 
Bulgarian split squat 

Superset b
Goblet front squat with pulse
Deadbug

Superset c
Front to side delt
Drag curls

Alternating to regular  lat pulldown

Corrective exercise
side plank stability circuit 	 	 	
90 90 swivels with internal rotation

- 5 minutes of walking or jump rope 
- 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. If access to heavy weights is not available, feel free to increase reps.

- Hinge at the hips bending the knees slightly and come down
- Come down keeping a neutral spine 
- Come down until you reach shin height
- Pull back up engaging your hamstrings

Sub out for dumbbells as needed

Romanian deadlift

- 8 each leg 
Start in a wide stance with your back foot on the bench
- Bring your back knee straight down
- Keep your chest up and your back straight
- Push through your front leg to come up

Bulgarian split squat

Superset A

- Start with a shoulder width stance 
- Hold a dumbbell in both hands
- Flex at the hips and knees to come down
- Come down until you break parallel 
- Push through your heels coming up a couple of inches and go straight back down
- Return to the initial position

Goblet squat with pulse

- Lay on the floor leaving no gaps between you and your back
- Engage your core and extend one arm and the opposite leg
- Return to the initial position
- Repeat on the opposite aide

Deadbug

Superset B

Equipment Substitution: place your hands on the edge of a bench, chair, sofa, or box and kick your feet out on the ground. Then perform a bench dip with the same form as above. For increase difficulty also elevate your feet.

- modify and use assistance. Or place height of bars so you can do it kneeling!

Hold on to the bars keeping your arms extended
- Bend at the elbow to come down
- Come down until your arms reach 90 degrees 
- Push through your hand extending your arms to come up
- Engage your triceps and inner core deeper as you come up

Vertical dips

- front to side = 1 rep 
Raise the dumbbells keeping a slight bend at the elbow
- Raise until your reach shoulder height
- Lower in a controlled motion

Front to side delt

- Push your elbows back as your curl the dumbbells up
- Make sure you are only moving your arms
- Squeeze your biceps at the top and come down in a controlled movement

Drag curls

Superset C

Equipment Substitution: resistance bands or dumbbell pullovers (lay shoulders on a bench, press weights overhead, lower them to your ears, and then lift them with straight arms back to overhead)

- all 3 = 1 rep 
Pull the bar down bringing your elbows in to your ribs
- Engage your lats as you pull down
- Return to the initial position 
- Pull down and rotate your body

Alternating to regular lat pulldowns

-Sit on the ground with both legs bent at 90 degrees.One leg should be in front of you and the other to the side.
-Lean over leg out front to stretch.
-Lift foot of leg out to side off the ground and pulse causing activation and stretch.
-Swivel and repeat for opposite leg

90 90 swivels

- I have 5 reps down- shoot for 5 reps of each hip movement. Or rotate between all these variations until burnout!

Keep your core engaged 
- Rotate your leg engaging your glutes
- Keep your body parallel with the floor

Side plank stability circuit

Corrective exercise

W1/D3 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

W1/D1 Get Stronger

W1/D2 Get Stronger

Thorough explanations, great workouts! Thanks Hannah!

Courtney

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 💪🏽

Jillian

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?

Sirma

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/D3 Get Stronger

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