Name: Playbook - Hannah Bower - W1/D4 Shoulders Glutes and Core Get Stronger 3.0
Uploaded: 2022-02-22T15:40:40.033Z
Duration: 45 min
Description: W1/D4 Shoulders Glutes and Core Get Stronger 3.0

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! 💪

Caitlin

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 😁😁

Nikki Ouk

Things are feeling a bit easier this time around

Delaney

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. 🙌

Eiggam84

Sam Schlaud

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

Samantha

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. 🥵

Emilia

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

Claudia

Kirstie

Absolutely LoVE!! 
Had to make some modifications m, but with Hannah’s suggestions I was able to get an amazing burn in all areas.
Modifications I made:
Kettlebell swings instead of hip thrusts.
On knees for commandos.
Incline burpees.
Side donkey kicks instead of shells.
Booty is on fire and the shoulders are feeling nice 😉

Courtney

Regan

Oh. My. God. Perfect way to kick off the weekend. I PR’d on my deadlifts with 45 plates for a total of 135! 💪🏻

Jillian

Sarah

This was the absolute best way to start my Saturday ❤️

aboyce9

Phew! That was a tough one but as usual so great! Loved/hated it in the best way lol

Three in a row. All the DOMs, all the feels! Feel great 😊

Claire

Aissa Trevino

Sonja

Actually did this one yesterday, Saturday. We had a 2 day ice storm and no power for 24 hours. Thankfully it was not too cold in my garage gym (I normally have heat on) and thankfully there was sunlight. Just had extra layers to start and used my bike trainer (as well as warm up movements) to warm up, instead of treadmill.

Alona

My favorite one so far! Really trying to focus on form with the deadlifts.

Sherri  Wilson

Snuck in an extra round at the end as i was moving slowly so just got 3 rounds in the 10 minutes. Nice that i get to ease into this challenge after completing the 2.0 version.  Love glute work as it is helping to heal my torn cartilage in my hip and a weak pelvic floor. 💃🏼

Leigh-Ann

Kicked my ass both literally and figuratively. Perfect timing to rest this weekend!

Cassandra

Oooofff I haven’t worked glutes in a minute. Buns on fire 🔥 is an understatement 🍑✌🏽

Lily

Great! Struggling finding the right weight/rep combo for deadlifts with dumbbells, but other than that it’s been great doing these workouts in my garage “gym.”

Malorie

Edyta

It was alright, my brain wasn’t alive tho so it felt slow moving today.

Charisa

A circuit that I’ll keep coming back to! My whole body feels alive and able.

Christa

Roseanne waslie

Alma Shamatov

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

W1/D4 Shoulders Glutes and Core Get Stronger 3.0

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W1/D4 Shoulders Glutes and Core Get Stronger 3.0

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