Name: Playbook - Hannah Bower - W1/D4 Shoulders Glutes and Core Get Stronger 3.0
Uploaded: 2022-09-28T01:33:01.329Z
Duration: 45 min
Description: W1/D4 Shoulders Glutes and Core Get Stronger 3.0

Paige

Love these workouts with the conditioning at the end.

Margaret

Always get a really good sweat with this one especially after the conditioning 🔥🔥

Nikki Ouk

Tracy

Keri

Justine

Catherine

Such a killer. Those clamshells! I was only able to two round of the conditioning, but man that was a good workout! 🥵

Sharlene

This was so good. Glutes are already feeling it!

Lauren

McKenna

Great workout! I’m dead but great way to end the week! Think this one may have been my favorite so far…

Amanda

Sarah

Samantha

Didn’t have time for conditioning but week 1 done!

Rylee

Emilia

That was awesome!! I pushed my weight is most of all the exercises which felt amazing!! Plus did the conditioning at the end pushing harder! It was a great workout!

Janine Ducharme

I love how abs are incorporated! I wouldn’t train them specifically otherwise. Week 1, done! Loving it so far.

Shannon

🤢🌶 added a small weighted to vest to some workouts!

Delaney

So excited to have finished week 1 of round 2!!! ♡ feeling so good!

Maddie

Taylor

Perfect way to start my morning! Let’s get it! 💪🏾

Caitlin

Negin Madelat

Katie

Jessica

Ciara

So rough but so good! I modified the single leg box squats to rdls because I’ve been having some knee pain. Loved this workout!

Gabriela

Really enjoyed the conditioning portion of this workout. Today was one of those days that I struggled getting into the right mindset but I got it done! 💪

Love that these moves are going back to basics, and the form cues are so good!

Ashley

Bekah

Such a great sweat at the end. I've been doing home workout versions of all the get stronger programs as I feel like I've had sick kids constantly and this was the perfect one to hit on my first day back in the actual gym in what feels like ages. Always love your workouts no matter where I do them. But man it feels good to be back!

Kayla

Woah love this workout!!! I notice my forms are better this time around 😁😁

Things are feeling a bit easier this time around

Woo! This is my 2nd round of 3.0 and I definitely got stronger. 💪I can do the single leg squats without assistance and holding a 27.5lb dumbbell. 🙌

Maggie

Reagan 

Maria

Felt sluggish today but got it done 💪🏽

Jackie

I am actually completely shocked!  Durinf the Lateral Delt Raises ISO hold, I used (2) 10lb dumbbells… my first time through I was strugglinggggg with (2) 5lb dumbbells..  

Wow. Just wow. Im so obsessed with this program!! 
Thank you so muchhh for creating this!

Lifted heaviest ever today 💪 felt so good

I needed this sweat. I'm trying to sweat out a bad cold and this is what I needed!!

Rebecca Milway

Jen B

Definitely sore when I woke up this morning in my chest and arms. Lightened weight where needed and lifted heavier where I could. That conditioning 🥵

Sheina

Heather

Alexandria

Kate

This conditioning gets me every single time. 🥵

This one always leaves you feeling really powerful! The sweat hurts so good

Claudia

Workout:

Deadlift
Military Press ss Deadbugs
Hip Thrust ss Heel Lifts
Lateral Delt Raise + Iso ss Commandos

Conditioning: 10 min AMRAP, 1 weight
Plank Burpees
Single Leg Box Squat
Dumbbell Deadlifts
Clamshells

Equipment Substitution: KB or DB, increase repetitions

Weight recommendations: pick a weight heavy enough where 3-5 more reps would feel impossible.

Rest fully between sets

For more in-depth review of deadlifting form head over to the tutorial highlight.

Form:
- Start with the bar on the ground as opposed to in your hands.
- Place your feet under the bar and shins close to the bar
- inhale into diaphragm. Engage your core, neutralize your spine, ensure your hips are hinged.
- Engage your lats. Lats should be directly over bar.
- Pull the bar up keeping a neutral spine and think about pushing feet into ground and slightly pushing knees outwards
- Be sure to keep your weight shifting towards your heels and not towards your toes
- Reach full extension keeping your upper body tight
-exhale as you stand or half way through if you are lifting over 1.5x body weight.

Deadlift

Military press can be done with a barbell or dumbbells. Deadbugs can also be done with weights.

Equipment substitutions: military press can be done with barbell or dumbbells. IF using a barbell, lower the reps to 6-8.

Weight recommendations: pick a weight where your final 2-3 reps are a struggle, but not impossible.

8-10 reps for dumbbells
6-8 reps for barbell

Form:
-Seated or standing start by engaging your core
- Retract your shoulder blades (think down and back)
-Neutral spine 
-Lift the weight to your shoulders
-Keeping your torso still and your core engaged, use your shoulders and delts to extend the weight over your head. 
-Very important not to arch your back
-Lower the weight back to your shoulder

Military Press

reps= 10 per side

You can add hand weights for additional difficulty

Modifications: marches (legs only), remove weight, limit range of motion 

Form:
- Lay on your back and engage your core
- Lift your knees to 90 degrees and your hands to the ceiling
-Keeping your core engaged and lower opposite arm and leg as far as you can go without coning/breadlofing... even if its a few inches
-Lift your leg and arm back to starting and switch sides

Deadbugs

Military Press SS. Deadbugs

Hip thrusts can be done with a barbell or dumbbells. 

Heel lifts can be done with band or body weight

For an in-depth review on proper hip thrust form, head over to the tutorials highlight

Equipment substitutions: Can be done with barbell or dumbbells. If using a barbell, decrease the reps to 8-10 (dumbbell 10-12)

Weight recommendations: pick a weight where your final 2-3 reps are a struggle, but not impossible.

10-12 reps for dumbbells
8-10 reps for barbell

Form:
- Support upper back on a bench, ottoman, sofa, or any sturdy edge and the barbell across your hips
- Engage your core and tilt your hips into a posterior position
- Both knees bent to 90 degrees 
- Engage your glutes and push through your heels to lift your hips 
- Lower your glutes to the floor and press back up to starting

Hip Thrusts

Equipment Substitution: edge of a bed, sofa, bench, ottoman 

You can add a band for additional resistance.

Modifications: glute bridges on the floor, if at the gym (back extension or reverse hyper machine)

Recommended reps: 10-12

Form:
-On the edge of a bench, sofa, ottoman or any other sturdy surface place your hips just on the edge.
-Keep your knees bent and out wide
- Engage your core and your glutes as you lift your heels towards the ceiling.
-Lower your heels bellow parallel
-Repeat

Heel Lifts

Hip Thrust SS. Heel Lifts

All you need for this superset is a set of weights or a band

Equipment substitutions: these can be done with bands, cables, dumbbells, or kettlebells

Weight recommendations: pick a weight, band, or resistance where your final 3-4 reps are a challenge


Modifications: remove the pause at the top, perform standing 

Form:
-These can be done seated or standing
-Engage your core, retract your shoulders, neutral spine, hinge forward slightly at the hips 
-Hold the weight in each hand down by your side
-Keeping your torso still, lift the weights out to the side until they are shoulder level
-Hold for 1-2 seconds
-Lower the weight while maintaining core engagement

Lateral Delt Raise + ISO hold

Modifications: go onto your knees or you can elevate your hands to a bench or box. Can do plank shoulder taps (on any level)

For additional challenge add a plate to your back

Form:
- Start in a plank position ( can go on your knees)
- Bring your elbows down to the ground one at a time
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other back to plank position

Commandos

Lateral Delt Raise SS Commandos

This circuit has a 10 minute maximum. If you only have time for 5-8 minutes then set your timer for what you have available. 

You will go through the following movements as many times you can within the 10 minute or less time frame.

5 dumbbell plank to burpee (no jump)
6 per leg single leg box squat
10 dumbbell deadlifts
10 clamshells

All you will need for this circuit is a heavy KB or DB (or two medium sized), and an optional booty band

Can use a single heavy DB or KB or two medium sized weights.

Modifications: step one foot back at at time instead of jumping, remove the weights, split up the movements , go on your knees for the push-ups 

Form:
- Start in a plank position with a single heavy DB or KB ( or two mediums)
- Jump your feet laterally on either side of your weights
- Keep your hips low, core engaged, and it is especially important to keep your spine neutral (no rounding)
-Engage your lats and sumo deadlift the weight to standing
-Lower the weight to the ground
-In your plank position (can go on knees) perform a push-up 
-Jump your feet back to plank

Plank to Burpee

Equipment substations: a box, bench, sofa, couch, or chair all work great

Modifications: lower on a single leg and stand with both ( or use as minimal assistance from your other leg as possible), limit range of motion, use a walk or bar to hold onto for support 

Can do single leg pistol squats for additional difficulty

Reps= 6 per leg

Form: 
- Start standing on one leg
- Engage your core and shift your hips back while bending your knee
- Lower until your glutes touch the bench
- Without swinging your shoulders or torso, use your glute muscle on your standing leg to press to standing

Single Leg Box Squat

Equipment substitutions: kettlebells or dumbbells will work, if at a gym trap bar would work great 

Modifications: remove weight, box squats 

Form:
- Begin with dumbbell in each hand and feet hip width distance apart
- Engage your core, retract your shoulders, neutral spine
- Shift your hips back and lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB Deadlifts

BE PATIENT WITH YOURSELF ON THESE. These take time to get the hang of.

Modifications: side donkey kicks, side leg raises, addiction machine at the gym, seated banded adduction 

Can add a band for additional resistance

Reps: 10 per side

Form:
- Lay on your side, with your forearm in the ground 
 - Flex the hips to 45 degrees and the knees to approximately 90 degrees. Knee directly out in front of your hips 
- Initiate the movement by abducting your top leg open 
- Push your knee away from the midline of your body                                                                                        
-Your whole body should feel like it’s opening up to the side and that your top shoulder should be over your bottom shoulder 
- Maintain contact between your feet throughout the movement

Bodyweight Clamshells

Conditioning

W1/D4 Shoulders Glutes and Core Get Stronger 3.0

Tammy

So excited to be a part of this challenge!

It was great! Exited to start the challenge/workouts :)

Andrea

Releasing January 3rd for the Diet Culture Detox Challenge!

Great explanation and demos of the movements! Lots of useful information.

Kellie Rongey

Amazing explanation. Youre a great teacher

Emily

The Basics Of Modifying

Jillian

Ashley Powell

I really appreciate the “just get movement in” because I do not go to the gym, but I stress myself out with the equipment I have and not being able to meet the exercise requirement

Common Questions: How Do I Modify Gym Workouts For Home?

Starting this program again, and from last time I’m starting the same weight for some movements and stronger for others. Man am I sweating after that EMOM!😅😂

Autumn

Loved this! Excited to go through this plan 🙌🏼

Jody

Squat - 145
Deadlift - 165
Barbell press - 85 
Knee push ups - 15
EMOM- got through the 8’s and was 2 reps shy of finishing the 9’s

21w + 5 days

Gina

Buy-In Workout

That was excellent and informative feedback and preparation for this challenge ❤️

This was the best thing to listen to ever. ❤️🙏🏻

This is mostly what’s missing in the fitness industry 🙏🏼🙏🏼

Week 1 Mindset: Setting the stage and managing expectations

love it!! excited to start this journey w you!!

Gabrielle Rick

I didn't get to do this challenge in January and now I'm determined. I'm gonna be sorrrreee tomorrow.

Kara

W1/D1: Legs and Core Get Stronger 3.0

even in a hotel gym, this workout slapped !!! so good !!

Such a well rounded workout! Love that it wears out my muscles and then gets my heart rate UP!!

Nicole

W1/D2 Chest and Back Get Stronger 3.0

Alexandra

It’s so amazing to see that I can lift a bit more than the last time.

W1/D3 Bicep and Tricep Get Stronger 3.0

That was very informative and a lot to take in but excellent information to reflect on

Consistency has been my huge hurdle; putting myself down because I did 3 workouts instead of 4 for the week for example, and feeling like I was lazy in doing so when life threw me curve balls that week. Thank you for this, for reminding us all of finding the why and to persevere. ❤️

Sofia

I started crying listening to this as consistency has been my largest struggle. I used to be a personal trainer and drove my self hard and after I changed my career I have struggled to find my self within health and fitness again. It used to be my largest passion and I thrived in it but now I can't seem to find where I fit in it anymore.

Alleah

Mindset 2: Cultivating Consistency

Definitely going to feel this tomorrow 🤣 legs are on 🔥🔥

Great leg day! I’m so happy you put modifications on here. The gym was crowded so I was able to use the modifications you recommended since a lot of things weren’t available.

I absolutely love the conditioning after strength! Your workouts are amazing 💜

Jessalyn

W2/D1: Legs and Core Get Stronger 3.0

Allison

Cathy

W2/D2 Chest and Back Get Stronger 3.0

Love the variation of workouts! ♥️ By far my favorite program I’ve ever done to date

Mindy

Jaclyn

W2/D3 Bicep and Triceps Get Stronger 3.0

Ahhh!!!this workout is always so intense!! I love it!!! 🔥🔥🔥

Great lift and conditioning workout. 💪

W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

I love full body days since I can move quickly through from set to set since the muscle group is always changing!

That felt great! I’m going going back on the optional workouts that I missed earlier in the program to complete this program fully! 
I got through 4 rounds in 30 mins. I probably could of made one more round but ran short of time. Glad I did it!

5 rounds and I'm dead (good dead 😃)
Love this workout can be as hard/easy as I'd like depending on the weight used.

Hana

W2/D5 Optional Full Body Get Stronger 3.0

Perfect for days like this week when life is so busy and chaotic and that motivational or goal starts to feel far away or further away.

I absolutely love how you both incorporate more than just speaking about motivation, but speak about other important topics - putting in effort, baby steps, comparing, etc. love this!

Always get emotional during these mindset talks. It is a big weight off of my shoulders to know that perfection is not required during this challenge. Grateful for this community 💕

Lily

When Motivation Dwindles

Shaking!! 🔥 you don’t realized how strong you gotten until you can do a workout without modification I love that feeling! 🤗🤗

Cassie

W3/D1 Legs and Core Get Stronger 3.0

The plank complex is a sneaky little bugger!!

W3/D2 Chest and Back Get Stronger 3.0

Had to modify due to gym availability and ability. I was a bit disappointed about that... but still walking away with jello arms and that gym high!

Conditioning was so hard! Modified almost everything but my arms are still shaking 💪

Some of the move were very advanced… thank goodness for modifications 😅

W3/D3 Biceps and Triceps Get Strongr 3.0

Hands down best program I’ve ever done. The variation keeps it interesting and fun!

Great workout, reminded me why I love weight training ❤ Thanks!

Nicole Loewen

W3/D4 Shoulders Glutes and Core Get Stronger 3.0

Great workout! These whole body workouts are great, I really like how they are laid out! Thanks!

Woah!! Love this one!!  Only 35 mins, 6 rounds and I am soaked!! Sweat is gold! 🙌🏼🙌🏼💪🏼

W3/D5 Optional Full Body Workout

Great insights, as I reflect on the information discussed, I do notice my body operates at a more optimal level with more sleep/rest in the bank, than on 5  hours of sleep. 
Thank you for sharing great content!💚

I loved this chit chat! This has been something that I feel like I’ve grown in so much over these past few challenges. I notice the times when I’m using its as an excuse rather than as a need.

Loved this. I have had some days that I know I needed discipline over rest 😂. It's hard! I feel like it's definitely something you learn about yourself overtime. Thank you 💛

To Rest or Not To Rest

Just another reason to be grateful for working out, my body, and that leg day feeling 💪🏼💪🏼💪🏼

No matter how many times I do Bulgarian Split Squats, they still kick my butt!!! Such a great workout!!

This week is so good, I’m repeating it and going heavier

W4/D1 Legs and Core Get Stronger 3.0

The Y movement is so challenging, is there anything I can do to help improve on that?  Or just more of these exercises?  I guess what I’m trying to ask is, is it a specific muscle that is weaker, causing those to be so hard for me?  Sorry if this is a dumb question.

Wow. Seemed like a simple workout, but the burn and was real in that conditioning!!!!!

W4/D2 Back and Chest Get Stronger 3.0

My arms are shakingggg. I could barely complete the crab toe touches!!

W4/D3 Bicep and Tricep Get Stronger 3.0

Love this one! Short and sweet and sweaty! 🥵😆💪🏼

W4/D4 Shoulder, Glute, and Core Get Stronger 3.0

Such a great workout! Instead of going for rounds I went for time! 8 rounds in 20 min with the heaviest dumbbells I have!! 🔥💪🏼

Megan

W4/D5 Optional Full Body Get Stronger 3.0

That was great information, I like the excitement of different sets, or exercises, perhaps that’s why I’ve been inconsistent but it makes sense that to achieve something such as strength or a goal, it needs to be quite repetitive even on the ‘boring’ days. 

Thanks for sharing good content

Totally agree with the random fun workout thing for no reason, haha but to find motivation to keep going

W1/D4 Shoulders Glutes and Core Get Stronger 3.0

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