Name: Playbook - Hannah Bower - W12/D4 Full Body
Uploaded: 2023-12-12T00:44:20.118Z
Duration: 45 min
Description: W12/D4 Full Body

Allie

😵😵‍💫🤬
I died and my soul left my body but pulled thru for that last box jump Shannigans
Concentrated on form
A. 10x64. 8x74. 9x74.
B. 12x15.  12x17,5. 9x17,5.

A. 30. 35.ss.
B. 20x10. 20x12,5 (too much IAP when left leg in front). 20x12,5 (better control)

A. 10x12,5. 10x12,5. 6x12,5 & 4x15.
B. 12x10. 12x15. 12x12,5.

A. 10@small. Ss. 10@med. 

A. 10.

Leigh-Ann

🔥🔥🔥
I can't even.... it was great 💪💪💪

Cynthia Contreras

Thank you so much for this amazing program! I am as strong as I‘ve never been before 💪🏼😍❤️

Miriam

Maggie

CANT BELIEVE I FINISHED THIS PROGRAM!!! I feel stronger and I’m proud of myself. I can’t wait to do 2.0!

Wow that was a killer full body workout for the last day of this program… I can’t be more proud of myself for getting through it and I was able to beat my time of completion by 18 minutes!

Jackie

Wicked!! Super spicy! I modified the box jumps to just jumps in the air!

Janine Ducharme

Last workout of get stronger!! Love the full body workouts I think they were some of my favorite days. Excited to start get stronger 3

Andree

Man, those BSS never get better!! 🥵 
The Mtn Climber /BJ combo was spicy - thanks!!!! 
😊💪🏽

Alona

Yaaayyyy done with the Get Stronger program 😍💕🙌🏼🥳

Patricia

Wow! I completed this 12 week program and I could not be more proud 😭 I can't thank you and this program enough. There were days where emotionally I couldn't do it and I cried through workouts. I feel so much stronger. I also feel like I can actually see changes in my legs and my arms and that is just so huge to me ❤️⭐💛. I got a little thrown off last week so I had to complete this last workout this week. But it's done!!! I think I'm going to move to get stronger 2.0 so I'm ready for 3.0 😏😏😏🤩

Caitlin

Loved finishing up this 12 week program!! I did it in 3 day per week increments and still loved every second.

I GOT ER’ DONE! I completed the whole 12 weeks minus the HIIT (currently doing orangetheory for my HIIT, but thinking quitting to do your workouts exclusively). This is the most enjoyable program I have ever done. Thank you for all the time and effort you put into this 🥰

Tessa

Finished this program and LOVED every second of it! I’m officially down 25 pounds since I started. I feel like I’ve not only lost that weight but I gained more core strength and confidence back. I wore a crop top in the gym for the first time EVER!! So for the confidence this program and you have given me I am forever thankful!! Onto the next goal! 🏃🏻‍♀️

Serena

Kayla Oakley

I can’t believe I just finished your 12-week program! I am so impressed with your programming and feel stronger than I thought I ever could with two babies and a “bad” hip. Thank you for sharing your passion with the world!

Annie

Done with the 12 week program!  Loved it!!

Jenna

Hannah! Today was my last day of the get stronger program! I loved it so much. Not only did I feel myself get stronger. I also noticed such a huge mental shift in myself. The breakdown made me push myself and I saw where I was cutting myself short due to my self doubt. I managed to make these workouts happen in spite of my oldest kid breaking his foot (which required multiple trips to a kids hospital three hours away), neurology appointments for my 5 year old, Covid lockdowns, working two jobs and the daily chaos of being a single momma to three. Thank you for this program and thank you for being you and sharing your knowledge and grace with us!

Sarah

I finished the Get Stronger program!! I’ve purchased at least 7 workouts programs from various people over the past 6 years. This is the first time I actually finished a 12 week program in 12 weeks! The app made it so easy to follow along the workouts, and the 4 days with optional 5th was so attainable for me (unlike 6 days a week). I never felt like I “fell off” or “missed too many workouts”, which always held me back in the past. The format also kept me engaged and interested instead of getting bored. I loved it doing this, AND I definitely got stronger! Thank you so much, Hannah, your app is fantastic!!

Karina

OMG!!! I finished the guide:) my back and shoulders are noticeably stronger! This guide dramatically improved my overall strength and especially my ability to hold a handstand!!! Thanks so much for this amazing guide and app. Worth every penny and more. I wish I could babysit for you (or serve you in some way) to demonstrate my gratitude for all you have done for my fitness, health, and wellness journey. You have changed my life. Thanks, Hannah ♡♡

Maddie

Phenomenal! Is there going to be a get strong 2.0 or should I just restart because I can’t get over the fact that I’m almost done 😭

Natalie

This is the first program I have ever completely finished!  I am so proud of myself!! Thank you Hannah for the guide! 💕 excited to do more with you in the future!

Cassie Wallace

Donezo! I truly enjoyed this program and all of the strength training and mobility components. I have more energy and endurance for hiking for my work and for fun. 🙃 I’ve definitely increased my overall strength and I can finally do yoga poses that I was able to do 4 years ago! Finally feeling like myself again. Seriously thank you for all you do in creating these programs and the beautiful light you bring to your social media platforms. I’ll continue to be a longtime follower for your honesty and your open and positive outlook! ❤️

I just completed this entire workout plan and oh my oh my!! Will be repeating this program again for sure!! 😍😍

Briana

DONNNEEEEEE!!!! 12 weeks in 11 weeks 6 days. Going to give myself a break for a week or two and start over. Really enjoyed this guide!

Julia

Feeling extremely accomplished! This is the first time I have finished a workout program in a really really long time! Can’t wait to go through it again and bump those PRs up! Thank you for creating this program!! 💪🏽🏋🏽‍♀️

Jai Aja

HANNAH!! This was so good. By far my favorite. All done with a home gym.

Brooke

Chelcie

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 
T spine twists 
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: dumbbells or kettlebells

-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

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

Side Kb swing

Superset C

-Stand on ground in front of box.
-Perform split jump squats with both legs.
-Jump onto box 
-Step off box and repeat.

Mt climber to box jump

Ys, ts and chicken wings

T spine twists

Corrective exercise

W12/D4 Full Body

This is my third program and I love the heavy lifting!

Trista

Alexi

Need more strength for the pull ups haha. I tried tho

Monica

W1/D1 Get Stronger

Catherine

Talesha Swainston

W1/D2 Get Stronger

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!

W12/D4 Full Body

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