Name: Playbook - Hannah Bower - W1/D4
Uploaded: 2023-12-12T00:44:19.599Z
Duration: 45 min
Description: W1/D4

Maura

I cud really feel the burn by the arch lifts 🔥loved it

Divya

Lizzy

Deadmills 💀 but feelings so good after finishing!!

Mhairi

Katie

Had to modify reps on a few of them otherwise I might not have finished 😅

But felt good!

It was great. I had to modify two gym exercises because I exercise from home. Anyway, day 4 was awesome!💜💜💜

Maria

🤢 the deadmills were brutal. But striving for progress not perfection

Tiffany

Great workout! Ran for the warm up - first time running again and forgot how much I like it and surprised myself at far I could go! Thanks for the challenge 😉

Savannah

Warm-Up:
Week 1, Day 4
• Walk 4 minutes on 4 mph to get muscles warm

Workout:
***DEADmill, TURN OFF the treadmill*** 1. Sprint 30 seconds
2. Walk 1 minute
3. Sprint 30 seconds

*** Repeat this pattern for a total of 5 sprints. This is a total of ONLY 8 minutes and 30 seconds. But you will feel it. So push yourself. Lock away negative thoughts and get it done. ***

While you are sweating immediately go and get the following done:
1. 2x 50 jumping Mt. Climbers
2. 2x 15 plank pushups
3. 2x 50 abduction machine regular – light-weight, no stops
4. 2x 50 adduction machine regular – light-weight, no stops
Abs: 2x 30 Reps each, minimal rest 1. Toe Touches
2. Leg Lifts
3. Side Crunches
4. Arch Lifts 5. Bicycles

Cooldown:
• Stretch – watch the video for reference

4.0 mph 0 %

Treadmill

Deadmill, turn off treadmill

Circuit

While you are still sweating immediately go and get the following done

- Start with one foot in front of the other in a hip with stance 
- Jump switching the position of your feet in mid-air
- Bring your back leg down until both legs are 90 degrees
-

Jumping lunges

- Start with your elbows on the floor
- Extend one arm followed by the other
- Come up to a push-up position
- Keep your core engaged through the movement

Elbow plank pushups

- Squeeze the pads in with a controlled motion

Adductor (light weight no stops)

- Make sure your back is in a neutral position 
- Engage your glutes

Abduction ( light weight nonstops)

- Lay on the floor with your legs extended above you
- Reach and touch the point of your shoes with your hands
- Squeeze the top of your abs as you go up

Toe touches

- Lay on the floor with your hands by your sides
- Make sure you lower back is in contact with the floor at all times
- Lift your left up until you reach 90 degrees
- Come down engaging your abs

Lying leg lifts

- Lay on the floor with your legs together rotated to one side
- Place your hands behind your head
- Come up engaging your core

Side crunches

- Lay on the ground face down
- Lift your arms and legs off the ground 
- Squeeze your glutes and hold

Arch lift

- Lay on the floor  with your legs extended
- With your hand by your head bring your shoulder off the ground
- Bring your left elbow towards your right knee
- Repeat on the opposite side

Bicycle crunches

W1/D4

I liked this one. I had to switch it up for at home for a couple of things but it got me moving!!

Caitlin

James Marie

Loved this! Great challenge, got all the little and big muscles. Sweat city, and minimal equipment. Perfect!

Sara Zaki

W1/D1

This one had me feeling out of shape 🤣🤣🤣 it was a good workout that made me sweat!!

Great, is there any substitute for the ball slam? I don’t have a medicine ball. Thanks

Stephany Rojas

This was rough. Legs were on fire! But loving it!

Karen

W1/D2

This was a good one! Good way to start a Monday. 😊

Taylore

Loved this!! I did 60 on-30 off, 45 on-20 off, and 30 on- 15 off for extra challenge. Great sweat!

Ashley Jennings

W1/D3

I am so happy that i found u Hannah! I feel so much difference and more stamina 😊😊😊

W2/D1

Another butt kicker. Really like the 1 mile run added to the warm up. I used to run a 5k 4 times a week, but now I am down to 2 for now. These workouts have been great to mix up exercise

Paige

Great workout, helping me towards my pull-up goals!

W2/D2

Eeicka

W2/D3

Aziza

Really didn't feel like working out today but so glad I went and got it done!

W2/D4

Major shoulder burn with this one  feels good!!

I had to modify some exercises because i am doing it from home ( we are still in lockdown - Melbourne, AU) but it was awesome 👌

W3/D1

It wasn’t clear as to whether to do 20 reps in a ladder sequence or just 20 reps.  As for reverse lunges if it’s a ladder of 7 sets , it’s way too much considering all the progressions that lead to this workout. It’s like taking a program from 35% to 80% in one workout.  Also I managed to complete the squats but there were no squats in this whole program so to just jump on to such aggressive workout can be unattainable . Otherwise thank you . Love this app!!!

Flora

👍done! Feeling so great to get this in

W1/D4

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