Name: Playbook - Hannah Bower - W10/D4 Full Body
Uploaded: 2023-12-12T00:44:19.983Z
Duration: 45 min
Description: W10/D4 Full Body

Carina

Grrrreat! Unusual news ways to get stronger and flexible.
A. 10x74. 10x74. 9x84.
B. 12x12,5. 12x15. 10x17,5.

A. 20. 20. 25.
B. 20x10. 15x12,5. 17x12,5.

A. 10x12,5. 10x15. 10x20.
B. 12x9. 10x10. 12x15.

A. 10 Mt climb & low. SS.  10+med

A. 12.
B. 12.

Leigh-Ann

That was SPICY 🥵 I am so thankful for this one today 🙏

Kayla Lennon

That one almost killed me 😂😂😂 I look like I just hopped out of the shower lol love it

Shannon

My body was not in it today. Ugh still such a good work out

Holy moly 😳.  Note to self don't miss the full body days!

Ludim

Danielle

The box jumps are always killing me 🔥 took an hour and a half last time and only an hour today!!

Jackie

Carabetta

Janine Ducharme

Oh my goodness I dislike Bulgarian split squats - thanks for having them in the program!!!

Alona

Nicole

It was great! Those renegade row burpees kicked my 🍑. Cheers to the weekend!

Caitlin

pushed all the limits today, and got my ass kicked but in a good way

Tristian

Can’t believe it’s almost over! I will definitely be starting this over. I’ve tried a couple different apps, but this is the only one that I’ve stuck with. I’ve already recommended this program to all my friends, so you know it’s a good one!

Keeley

A firm believer that different times of the day make a difference. I don’t train that well in the afternoon but sometimes you gotta do what you gotta do. I did well, used 17.5lbs db for all the db work and the swings. Used 80lbs barbell for the DL and row so not half bad. Also, would you mind doing a mindset Monday or any kind of sit down chat about heart rate zone and what’s safe and what’s not, I don’t want to over exhaust myself or do something that’s harmful and not knowing. Thanks ♥️♥️

Heba

This was my favorite full body so far!!! Equal upper and lower body. Would love to see more core work incorporated though! Thanks for all you do.

Early morning workouts are where it’s at! Still trying to figure out this new schedule. But I think I got it figured out! 🤪 today was full body and it felt so refreshing for some reason!

Serena

Felt a full body would be good for today. Got a real life gym workout in for the first time EVER!! Used the equipment you demonstrated in your videos and what a difference it makes. Ignore my last email. Im feeling frustrated per usual with travel and getting out of my routine and not having the opportunity to wake up each day and focus on myself for that one hour before giving my all to everyone in my family for the day. Thank you for the KICK ASS workout today. This routine busts my ass.

Bridgid

Whew these full body work outs are a burner!! Love it!

Rachael S. Olinger

This is my second time going through this program and this is THE workout that makes me remember why I love working out. That post workout feeling is unmatched! Thank you!!

Claudia

Great start to Saturday! Time to crush some Twenty2 pancakes 🥞 this program really has made fitness a priority and a lifestyle for me, I’m making the time for my health and fitness because I can see the results! I can tell my body is stronger day by day, and I cannot tell you how much I appreciate your work in designing these plans because you gave me my confidence back! Thank you! 💛🙃

Jai Aja

Today was hard and I did it at home and it felt harder than adding more weight at the gym

Laura

Clarification? States Bulgarian split squats, but video is of pulses. Which is it supposed to be? Full or pulses? 20 per leg?

Aubrey

Just finished week 10 (all at home with limited equipment) and while the scale hasn't changed I feel so good! And looking better in certain clothes! Thank you for this program Hannah!

Kendra

This workout was no joke!Especially the push ups to box jumps at the end. 🥵 Very sweaty but happy. 😁

Jenna

I can’t believe there are only two weeks left! This has been an amazing guide. The strength I’ve gained is amazing and my body has changed a ton!

Julia

So tough going from 3 renegade rows+burpees to 10. Took longer than I wanted but got them in and didn’t mess up form! So ready to lay down for a bit 😂💪🏽

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

Superset A
Deadlift to row
Curl to Arnold press

Superset B
Bulgarian split squat
Mt. climber plank

Superset C
Renegade db row + burpee
kb swing

Superset D
Push-up or jump to box jump

Corrective exercise 
Ys Ts and chicken wing lifts

- 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: kettlebells or dumbbells

-Stand with feet shoulder width apart with a loaded barbell on the ground in front of you.
-Grip the bar with your palms facing away from you and with a straight and braced core pic up the bar, standing to full extension 
-Hinge at the waist lowering the bar to your shins and then row the bar to your lower abs.
-Release and stand back up to full extension.
-Repeat

Deadlift to row

-Stand with feet shoulder width apart while holding a dumbbell in each and in the neutral position.
-Curl the dumbbells to your shoulders.
-Press the dumbbells overhead to full extension.
-Release and repeat

Hammer curl to press

Superset A

-Start in an elevated plank position with your hands on the ends of two equal dumbbells.
-Bring one knee at a time towards your elbows ( straight and across variations) in a rapid motion.
-Repeat

Plank Mt. climbers

- Start in a wide stance with your back foot in the bench
- Bring your knee down 
- Come down until both legs are at 90
- Push through your front leg to come up

Bulgarian split squat

Superset B

Renegade row + burpee

Can use dumbbell

Keep spine and neck neutral and follow the weight so you don’t gut your leg

Side Kb swing

Superset C

Can add push-up this week instead of mt climber if you want a little change!

Mt climber or push-up to box jump

Ys, ts and chicken wings

T spine twist

Corrective exercise

W10/D4 Full Body

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

Catherine

Talesha Swainston

W1/D2 Get Stronger

Monica

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

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

W1/D3 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

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

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!

Rochelle Rosenblatt

W2/D5 Optional HIIT to add in

Felt good! Made some substitutions for what worked at my gym but felt more doable compared to week 1!

Lindsey

W3/D1 Get Stronger

Is it me or sumo deadlifts are harder than conventionals? I mean how can people call them cheating? They are hard AF.

So good! Was able to the knee drives this week!

Jenny

W3/D2 Get Stronger

I think I do better with dumbbells but definitely seeing results

Alexandra

Loving seeing improvements from week 1! These workouts are helping me in my strength AND mobility!! Thank you Hannah!!

W3/D3 Get Stronger

My glutes are destroyed in the best way possible

Tiffany

Sooo good! I can definitely tell I’m starting to feel stronger!

Maddie

W3/D4 Get Stronger

I got my fiance to join me on the kettlebell run! 😍

Rachel S.

Molly Grace

This whooped my butt! Had to do what I could but am looking forward to seeing some major improvement as I go through the program.

W3/D5 Optional HIIT to add in

Nicki

Simone Fisher

The Kettlebell/Run workout 😍 So quick but brutal!

Every time I do your workouts I‘m gessing: YOURS ARE THE BEST! Really like your natural appearance, it‘so motivating!! ☺️🙏🏼

Those extensions are still a killer 🫣!!

Loved this🙌🏻focused on form in every set

Ana Grace

W4/D1 Get stronger

Still struggling with dead lifts but did 40 pounds!

OMG I was sore from yesterday, but I upped my deadlift weight and I did one set of the Bulgarians jumps. I said nooo way 🤣 but then did it! Wow so tired and so sore. Thank you Hannah!

W4/D2 Get stronger

This is such an intense workout! Love it!

So good... I needed to just sweat and work all this anxiousness out.

Tori

W4/D3 Get stronger

Surprisingly .. my back feels like I just had a massage .. thanks for that!

Kara

Y’all. Not going to lie. I had to mentally prepare myself for this one. But, killed it. You got this 🙌

Ashton

Mackenzie

W4/D4 Get stronger

Christina

I love the kettlebell run! Just did that part to end my weight lift sesh 🥴💪

Beautiful end to this week! 💪🏾🦵🏾❤️

Élise

W4/D5 Optional HIIT to add in

Did this one at home. Used my porch stairs and 10# db for American swings. Tough as heck in the heat. But much needed sweat session 🙌

I have been struggling to workout consistently, friggin laziness, weather, blah blah.

I feel so much better 🙏🏽💪🏽🤎😊

Tried my best with the push ups still modifying but feeling great.

I got stronger in squats and hip thrusts. Can do them back to back without any problem. Will go heavier in both next time.

Angelique

W5/D1 Get Stronger

Def had me sweating I always try to do incline on the treadmill after too.

Haylie

W5/D2 Get Stronger

So good! Feeling more comfortable in the exercises and upping some weight!

Crunch time for wedding day- this one felt great!

Absolutely love this app!Well worth the money. I am a fitness instructor. I usually don't watch videos or use apps for my workouts. I have a wealth of workouts in my head. I wanted to switch things up. Have someone think for me during my workout every once in a while. I did the 7 day trial and was hooked! I use Hannah's app a couple times a week to add variety to my week of workouts. She has so much good stuff on this app it is definitely worth it!! I would highly recommend this app to anyone. It has many levels of difficulty to it.

Shalana Brinkman

W5/D3 Get Stronger

Loved it!! 😍 love when cardio is incorporated!

W5/D4 Get Stronger

Been consistent with doing stairMONSTER and starting at level 15 struggling on all 5 sets and just finished all.5 sets at level 16 - a struggle, but completed not holding onto the machine.

Chelsey

With the heat on and a sweat suit on, killed it in the living room. 🥵
*Side note: couldn't do the stair master, don't have the equipment and ran in place for the sprint. 🤷‍♀️ Just making it work!

Wow..  killer, but amazing on a day where I didn’t get to the gym!

W5/D5 Optional HIIT to add in

Intense! Box step up has always been difficult for me but did what I could and Superman added weight.

50lb lunges, 25lb skull crushers, 12lb flys?!?! Upping weight allll over the place 🔥 🔥 🔥

Paula Kane

5 am workout before work while the kiddos are asleep. I’ll say it again and again - THANK YOU for making this so realistic and doable for busy moms like me!

W6/D1 Get stronger

Split jumps were tough, but modified a little !

Amylynn.allforhim@gmail.com

W6/D2 Get stronger

That was a killer and I loved it! The sumo/hip circles/palof circuit almost killed me. Literally. Still in love though.

A. 12x20. 12x20. 12x25

A. 8x51. 8x61. 7x111 

A. 15x35. 15x37,5.  13x42,5
B. 10x17,5. 11x22,5. 10x27,5
C. 15x12,5. 12x22,5. 15x17,5

A. 13x41. 13x41. 8x51
B. 8x20. 8x27,5. 7x35

A. 10x15. 12x20. 10x25.
B. 10x15. 9x20. 8x22.

Core

W10/D4 Full Body

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