Name: Playbook - Hannah Bower - W2/D1 Get Stronger
Uploaded: 2023-12-12T00:44:18.680Z
Duration: 45 min
Description: W2/D1 Get Stronger

Struggled to do the incline box weights and Superman with weight, I tried tho!

Monica

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

Sirma

This was hard! That glute/ back extension got me!

Lindsey

Laura

That superset of single leg glute bridges and back extensions… holy 🍑

Cheyenne

Jenny

It was great! Definitely need to build back up to a heavier weight.

Cassie

It was definitely hard. Got my heart rate ou Pretty high

Maddie

That was awesome!  Thank you for all of the options and equipment substitutions!

Jen B

Great workout and a great way to start the week off!

Breah

Mackenzie

Kendra

Jessica

Not sure I will be able to walk tomorrow 💥❤️‍🔥

Selma

Whitney

I want to say I think your workouts themselves are phenomenal! I’m still just getting used to the app and I don’t think it does them justice. I didn’t finish this workout because I spent so much time trying to decipher what you were prescribing for the back/glute extensions. The video doesn’t match your description and seems like it was done as a different workout (and I understand it’s a lot of work to record!) but I think it would have been worth redoing the video here. I think the daily workouts you post are better in that sense because the videos seem to match!

Lauren

Sara

Legs are on fire! Great workout! I love how the legs workouts are first so you can get them done and sweat!

Maggie

I generally use a smith machine for anything barbell related because that is what I have. Today I noticed the lounges did not feel good on my pelvis and was able to use a curl bar as a substitute. I remember you talking about movements not feeling good in the pelvis while nursing. I get it now I feel it in my squats too.

Ashley

Kolbi

Dead after round one. Love how leg exercises are always first - get your moving and sweating quick and cool off with upper body.

Jess

Happy Monday! Another good one to start the week! First superset was killer on the legs.

Emily Delaney

Can’t wait to get less awkward when doing these exercises! Gotta keep going 💪

Kayla Lennon

Not gonna lie, I was dreading this workout because I knew it would be challenging for me! But so glad I completed it!

Virginia DelBondio

Jackie

Great workout!! I know my legs are going to be dead tomorrow in a good way!!!

Candace

Divya

Leigh-Ann

Sarah

TINA

Did this one at home and even though I had to modify to dumbbells it still kicked my booty!!💦

Meghan

The original Stronger program is my very favorite and I love every workout on it 👏🏼

Jessica Mccauley 

Deceptively difficult! Solid full-body workout that has revealed some functional weaknesses for me - time to put some more work in! :)

Inge

Mikayla

Elizabeth

Loved this workout! The leg supersets were killer

Kali

Quick fun & challenging! I love it! Get stronger week 2 day 1🙌🏼

Hannah

Margaret 

I agree with others, this was a great balance of upper and lower body. That first lower body circuit was a burner! And the cable delt flys at the end felt amazing!

Becca

Alix Blacklin

This one was hard for me. I felt weak. But I know I'm getting stronger!

Makayla

Sarah Elizabetta

Kimberly

Nothing g to do with you , I just have a bad lower back so a few of these particular exercises were hard to do

Jolynn

I am an RD, was a marathon runner pre-baby and this is the most I’ve felt my strength come back being 14 months postpartum! So thank you 🙏

What is the benefit to elevating the front foot during a lunge? I was just curious!

Christine

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

Superset a
Standing elevated lunge
High box step-ups

Superset b
Elevated single leg glute-bridge
Rounded back extensions into regular with row

Superset c
Incline dumbbell fly
Skull crusher

Superset d
Cable 1 1/2 bicep curl
Reverse cable delt raise

Corrective exercise
Superman with band+block
Cable cross rear delt pulls

- 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 (hold by shoulders or down by your thighs). If access to heavy weights is not available, feel free to add reps or any of the progressions below.

- add some form of progression! -Add pulse, elevation or more weight for more intensity. If it’s too much right now shoot for it week 5!

-Keep knees over 2nd/3rd toe
- Come down until both legs are at 90 degrees
- Push through your front door to come up
- Keep your chest up

Standing elevated lunge

Equipment Substitution: Bench, sturdy chair, sturdy ottoman, stair

- Place one foot on the box
- Push through your foot to bring your other leg on to the box
- Come back down in a controlled motion

High box step ups

Superset A

If you don't have plates you can use a step on a set of stairs, stack of books against a wall, or any sturdy elevated surface.

- Place one foot on an elevated surface
- Extend your opposite leg above you
- Push through your heel bringing your hips off the floor
- Squeeze your glutes at the top

Elevated single leg glute-bridge

Equipment Substitutions: if you have a bench, you can hook your feet on the bottom side of the bench, hips hang off the end. You can also do laying on the ground supermans, banded good mornings, or resistance band deadlifts.

- Keep spine and neck neutral on the row and then transition into the rounded variation.

-Engage your core and round your back
- Use your glutes to initiate the movement 
- Engage your glutes as you go up

Modifications: 

•Superman with side to side bends: perform Superman and then elbows behind head bend as far as you can to each side while keeping chest off the groove.

•goodmornings

•Superman rows with band: lay on stomach. Hook band to something sturdy: as you’re in a Superman, pull band towards face like a face pull/row

10 reps each

Rounded back extensions into regular with row

Alternative for back extensions

Superset B

- Hold the dumbbells with your palms facing each other
- Come down with a slight bend at the elbow 
- Come up engaging your cheat

Incline dumbbell fly

- Bend at the elbows bringing the db towards your forehead
- Extend your arms engaging your triceps 
- Don’t push your elbows forward

Skullcrusher

Superset C

Equipment substitutions: dumbbells or resistance band.

- Video shows normal + 1 1/2 curl for form.

Pull your shoulder back as you curl up
- Keep your chest up
- Squeeze your bicep at the top

Cable 1 1/2 bicep curl

-Stand at a low cable pulley with the rope attachment connected.
-Facing away from the weight stack grab the rope in both hands so that the cable is between your legs.
-With a firm core and slightly bent arms raise the ends of the rope up in front of your body until your hands are at head height.
- Lower back to starting position.
-Repeat

Reverse cable delt raise

Superset D

- Lay face down with a ball between your feet and hold a dumbbell
- Raise your arms and legs 
- Squeeze your glutes as you come up

- If the ball is too hard between legs, use a foam block, pillow or nothing and squeeze your heels together as hard as you can instead!

- if the weight is still too much, add it week 5!

Superman

Equipment Substitution: resistance band or bent over dumbbell reverse fly

- Keep a slight bend at the elbow as you pull
- Pull the cables apart 
- Engage the back of your shoulders

Cable cross rear delt pulls

Corrective exercise

W2/D1 Get Stronger

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

Trista

Alexi

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

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

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?

So good! My entire body felt worked hard!!

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!

W2/D1 Get Stronger

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