Name: Playbook - Hannah Bower - W11/D4 Full Body
Uploaded: 2023-12-12T00:44:20.067Z
Duration: 45 min
Description: W11/D4 Full Body

Love this sequence so much! 

Squad to press
25 kg
Single roll rdl 
16 kg
Bicep curls 
6kg

Kel Hunt

A. 8x54. 6x64pb. 8x4pb.
B. 8x30. 10x30. 10x35pb.

A. 12x3. 12x6. 12x10weightpb.
B. 9 bent knee. SS. 10pb.
 
A. 16 in 30sxpb. SS. 18pb.
B. 10x15. 12x15. 7x17,5pb.

A. 12x30. SS. 
B. Straight arm. Bent knee. Bent knee & comes sit thrus

A. 3 all directions. SS.ss.

Leigh-Ann

My core is not ready to do those corrective exercises with my hips up in the air so I did them on my elbow but with my hips on the ground and let me tell you ... my booty is literally on fire 🔥 🔥🔥

Cynthia Contreras

I was able to finally hold a reverse plank for the full 30 seconds 🙌

Maggie

My legs are still sore from the last work out but I pushed through💪🏼 it would be helpful to have a list of the inner core circuit because I get a little lost following the video :)

Have you ever thought of doing a gymnastics based program? Something that incorporates HSPUs and other gymnastic-like skills? I'd be interested!

Emily

Thrusters are getting better! Love the pump💪🙌

Ludim

Felt super strong during this workout. I can truly see how I’ve grown during this program 💪🏻

Taylor

Slowly but surely I am reaching my goals and this has helped so much!!!

Amber

Christine

Used the TRX for the rows and loved it! Felt challenging and a bit different. Getting more comfortable with modifying since the gyms been so busy. Loved this full body workout a little bit of everything

Andree

That was fantastic! I can’t believe I’m coming close to finishing the first Get Stronger Program, finishing up week 11 has me feeling all sorts for the accomplishments but sadness that this program is almost over. Good thing for Get Stronger for 2.0/3.0 as I’m looking forward to those!! I can’t seem to understand the correction exercise for the core stability at the end of this workout, is it six reps as in doing all of those exercises on one side six times each or six times all together and then moving onto the other side?

Janine Ducharme

Enjoyed that! Great sweat sesh! My glutes are on 🔥!

Alona

Those walking lunges had me breathing so hard 🤣. But I was able to do all 3 sets of the squat press at 55lbs! 💪💛⭐

Caitlin

Been a min since I went to the gym so I went in not expecting my numbers to be as it used to be obviously but I was surprised. I was at the same numbers a little less and a little more for some. 50lbs barbell for the military squat and press, 25lbs for the single leg rdl and 25lbs pair for the walking lunges and 15lbs for the curls! I love the gym so much and this made me soooo happy ♥️♥️

Heba

Great start back after my week vaca! Ready to get back into it!

Rachael S. Olinger

Question, why is this program setup to do legs 2xs a week? I'm just curious because I've been doing cardio Monday, upper body Tuesday, rest Wednesday, lower Thurs and full body Friday. But now that I'm closer to the end of this amazing program I am just curious as to why legs were setup for 2xs. Thanks!! - Bridgid

Bridgid

First trimester and modifying the exercises…. Keeping strong…

Arpita

Omg!!!! One week left!! I feel so damn strong 💪🙌

Maddie

Is there a reverse plank modification bc I can literally NEVER get myself up 😭

Natalie

One more week!! This is the most I’ve ever been consistent with a program. I am SO excited to finish!

Cassie Wallace

So good!! Great full body burner. Looking forward to starting week 12. Can’t believe it’s the last week. I feel like it went by so fast!

Jenna

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

Superset A
Squat to military press
Single leg rdl

Superset B
Banded squat jump
Pull up row

Superset C
Bicep curls to bent arm delt raise
Plank push-up

Superset D
Walking lunges 
Reverse plank hold 

Corrective exercise
Side plank stability circuit

- 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: Dumbbells or Kettlebells. If access to heavy weights is not available, feel free to add reps.

- Hold the bar on the front of your shoulder
- Keep your chest up and elbows high
- Flex at the knees pushing your hips back to come down
- Come down until you break parallel
- Push through your heels extending your legs to come up

Squat to press

- Increase weight!

Hinge at the hips and come down
- Raise your leg as your start going down
- Keep your back straight as you come down
- Go down until you reach shin height
- Pull up engaging your hamstring and glutes

Single leg rdl

Superset A

-Start with feet just outside shoulder width and a band around your legs just above the knees.
-Lower yourself into the bottom of a squat and then jump into the air explosively.
-Land softly and repeat

Banded squat jump

Equipment Substitution: use dumbbells or kettlebells for a two arm bent over row aka pendulum row

Reps increased go back down a few reps if you can pull with feet elevated to add progression!

Row to pull-ups

Superset B

- Start in a push-up position
- Bring one elbow down to the ground followed by the opposite side 
- Keep your core engaged as you come down
- Extend one arm followed by the other to come back up

Plank pushup

- Curl the dumbbells up
- Engage your biceps as you come up
- Bring the dumbbell down until your arm is at 90 degrees
- Raise the arms until your elbows reach shoulder height
- Come down in a controlled motion

Bicep curls to bent arm delt raise

Superset C

- Start with a shoulder width stance holding two dumbbells
- Step forward keeping your chest up
- Bring your back knee down
- Come down until both legs are at 90, without touching the floor with your back knee
- Push through your front leg and step forward

Walking lunges

- Extend your arms
- Raise your hips off the ground
- There should be a straight line from your chest to you feet
- Keep your core tight
- Add weight in belly

Reverse plank hold

Superset D

- Keep your core engaged throughout the movement
- 6 each way

Stability side plank inner core series

Corrective exercises

W11/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

Laura

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

So good! My entire body felt worked hard!!

Lindsey

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.

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!

W11/D4 Full Body

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