Name: Playbook - Hannah Bower - W1/D5 Recovery + Abs/core & hip stability
Uploaded: 2023-12-12T00:44:19.612Z
Duration: 20 min
Description: W1/D5 Recovery + Abs/core & hip stability

Whew this was a good recovery workout! Took me double the time because my toddler was very persistent in getting my attention and adding some weight 🤣🤣

Lindsey

That was more than I thought I could do.. I'll be back for more

Kara

A little too advanced at my current stage. Doesn’t mean it won’t be a 5⭐️ later down the road though. Gives me something to work toward!

Nikyla

Absolutely amazing. Dynamic exercises that really work. Hannah definitely thinks about ALL the pieces when designing these and shows you how to do it right!

Carina

Good idea, but it was so confusing.... If i did all the reps listed, it would take an hour?

Leigh-Ann

More cueing as you are doing each movement would be really helpful!!

Caitlin

Definitely worked up a sweat but to be honest I wasn’t sure I was doing everything correctly. The videos didn’t quite match up with the instructions attached.

Marianne

Not going to rate lower because I'm sure healthier and more flexible people can handle these. I was only able to do 3 of these completely and 2 I had to modify to a basic move. I've done other of your ab workouts and loved them. I would recommend making the Stay At Home series with a beginner option. Many overweight people don't go to gyms out of fear, shame, embarrassment etc. It would be good to have this series with easier moves. None the less, I adore you, Hannah and will continue trying to do what I can from your app. 💛

Angela Maxwell

Confused on if it’s a circuit or if you do everything at once. When it says 30x30x30 do you that all at once with a small rest in between or do you go through each movement and then come back and repeat?

Emily

Love the focus on hip mobility during this workout! 💪🏻

Kennedy

Great variety of stretches, movements, and exercises, but some of them were difficult to follow from the video alone. I have trouble mimicking movements because most videos are taken from a different angle than what I’m trying to reproduce (ie- side view: right leg moves toward the camera—> I try to move my leg forward instead of out, realize it’s the wrong direction, fix that. Then does it go forward or backwards?)

Patty Southcott

Rosie

Taylor

Maria

Gabrielle

Finished my first full week. So sore, but feel so great!! I’m so excited to continue next week.

Ashley

Struggled a bit with core. Not sure if I am activating correctly but my core is weak. Enjoyed the hip strengthening exercises

Suandri

Couple sets were too hard, can you modify some of them

Emma

This felt amazing in all the right places where my joints felt tight! Thanks again.

Stephanie

I could definitely feel a difference when I focused on not coning or rounding on the ab exercises 😊

Tori

Alexis

Mayra

Text is cut sometimes, cant fully read instructions

Melody

Confusing because description didn’t always match video. Unclear whether some things were progressions or recommended advancements of the exercise

Lindsay

Hudson threw my weight in my back at the end of this. Hell ya

Kaylee

Vanessa

Soooo tough.  Don’t think I was doing the second exercise right (side raises with abduction) pulled a muscle in my chest??  Modified to regular oblique crunches.

Heather Lessard

First week back post-surgery!  Felt fantastic!!  ✌🏻❤️💪🏻

Cricket

The rep instructions in the video were different than in the description

My core strength is just not at this level yet. Im only 6 months pp with my third baby so I need basic core workouts.

Shannon Hanley

A little difficult for a beginner but I’m excited to get strong enough to complete everything with full reps!

Haley

Just the workout I needed after a long weekend!!!

Sherise

Great the exercise with the abductor was different for me and effective I could feel it right away. I have to make sure I go slow and controlled feels more effective.

Charissa

This was great! The Med ball trio (forgot what you called it) was really a nice new one for me also the twist with the cherry picker I hadn’t done. Feel like I’ll feel this tomorrow. Only question does the Med ball trio is there a trick for not feeling a bit of neck strain?

Alyson

Hannah

Nice little active rest day. I have hip dysplasia and these hip mobility exercises help so much!!

Mica Betts

Loved this workout!! It was quick but every move seemed very effective!!

Abby

The hip stretches felt amazing! I have such tight hip flexors, so this felt like a great stretch.

Jennifer

I did not see The text 😫 But it was great👍🏻🤗

Celine

Sometimes number of reps could be confusing. Some slides had more than one movement.

Maria Fernanda

Corey

You are seriously so good at what you do, because holy shit that was hard. 🥵

Good! I am coming off a shoulder injury, so I worked on some gentle shoulder rotations too.

Leah Olson

Marina

A deep core workout!

You don’t need a ball. Replace with pillow, small ball or even a small dumbbell.

As always, correct form. No coning. No bulging.

- Sit on the floor and lean back until your back is at 45 degrees 
- Lift your legs off the ground 
- Bring the ball underneath one leg and repeat on the opposite side
- Keep your core tight

Bicycles + cherry pickers ( each side )

- Lay on your side 
- Dont roll to your stomach as your lift
- Keep leg up as upper body comes down

Side crunches + adductor lifts ( per side )

- Lay on the floor with your legs bent
- Place a ball between your legs 
- Your hands should be on the did of your head
- Bring your shoulders off the floor squeezing the top of your abs and rotate

Table top alternating crunch

- Lay on the floor with your legs bent and your feet on the floor
- Hold the ball with your arms extended 
- Bring your shoulders off the ground bringing the ball forward 
- Squeeze the top of your abs

Lower med ball crunch

90/90 swivels with external rotation

Keeping core engaged and complete stable pelvis and spine.

- as wide of circles as your leg can go can maintaining a stable spine.
- rotate leg in both directions

CARS

W1/D5 Recovery + Abs/core & hip stability

Yay! This was a perfect workout to get back to it while the kids play outside and we all enjoy the sunshine ☀️ thanks Hannah!

Katie

Enjoyed my first workout on your program, it got me sweating haven’t done burpees is ages! Thank you so much looking forward to the rest of your workouts 😊

Maks

Love this one so much. Love that your little boy is with you. I just completed it with my three kids, it wasn’t perfect but I did it and it felt amazing. Thank you Hannah for sharing your hard work! This is so helpful and you totally motivate me!

Kerry

W1/D1 Full Body (band + hand weights)

These past two weeks cannot seem to catch a break. Nephews shared hand foot and mouth so now no gym for me. So grateful for the variety that is offered.

Morgan

Emily Storm

Great for a rest day and still feel the burn! 🔥

Alexandra

W/D2 Leg & Glute with resistance bands

Delaney

I think that was one of my favorites workouts I have done on the app so far. I have a love/hate relationship with upper body but that made me feel empowered! 💪🏻

Not my Favorit i dont have the Equipment.

Mary

W1/D3 Upper body ( bands )

Perfect when you’re tired and don’t have the motivation or energy for any cardio. Especially when you’re still recovering from the last workout!

Neacolette

Looking at the line up I was like this won’t be too bad… WRONG 🥵🥵🥵 
Loving the challenge. Feeling so strong!

Abigail

W1/D4 Low impact- glute focused

This ended up being a day after Christmas workout for me and was perfect! I was feeling lazy and unmotivated and this was just the right length to make me get some movement in

Adrian Moritz

Rocking with the workouts everyday this week again so a great one for helping loosen up my very sore muscles from our last leg day!

Bekah

I didn’t want to workout this morning, but knew I needed to so I could feel good today. Only 10 minutes but got my heat rate up and my legs are burning. Thank you!

Laura

W2/D1 10 Min - Full body workout with me

Didn’t even get to all the rounds and I am full on sweating 😅 Such a great one!

Whooo! That was mentally tough with 5 rounds. And physically obviously.

Don't let the simplicity fool you! This was a good one.

Mariah

W2/D2 Lower body (bodyweight)

Kiki

Brittney Howell

That final superset was death! Lifting my phone is hard 😂🔥

W2/D3 Upper body (dumbbells)

Woke up not in the best mood today and knew I needed a workout. This was perfect! That last exercise I loved! Really felt the burn through the whole workout.

Great work outs! I love that I am working on core balance and flexibility with pretty much everything! Loving this app so far!!

W1/D5 Recovery + Abs/core & hip stability

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