Name: Playbook - Hannah Bower - W2/D2 Get Stronger
Uploaded: 2023-12-12T00:44:18.693Z
Duration: 45 min
Description: W2/D2 Get Stronger

Trista

Keeps getting harder haha I’m showing up so that’s good!

Monica

Love love these full body workouts 💪🏽

Jillian

Talesha Swainston

One favorite workout chasing the next 👌🏻💪🏼😊

Carina

Alexandra

Sirma

Wow! This has me drenched! I thought 20sec Bulgarians? Wow not too long— we’ll damn that was a KILLER!!

Lindsey

Ashley

Angelique

Wonderfully designed & enjoyable workout! Thank you!

Alicia

Took it slow. Really enjoyed this workout :)

Roxanne

Back on a role! Loved the arms portion! I also P.R’d my chest press!

Kendra

Jessica

Didn’t wanna go to the gym at first but very glad i finally didn’t listen to myself.
Thank you Hannah for making daily training so accessible and to repeat on and on that a « little is better than nothing ». It makes a huge difference for me to have this though in mind now.

Stephanie 🦦

Holy triceps 🥹😂 don’t underestimate the cable exercises! Couldn’t do the bicep curls.

Haylie

Will do corrective exercises at home. 
Deadlift: 95x10
115x8
135x6 
135x7

Madison

I absolutely love that you include a warm up and corrective exercises!

Maggie

Great movement! I love getting different exercises everyday!

Sara

Nikki

Took my time on this one today and I dieeedddd. New PR in deadlifts and feeling good!

Catherine

That mind-muscle connection 🔥🔥🔥 such a good burn! Pushed myself to new limits

Kolbi

Love starting with deadlifts. My power lifting heart is so happy! 🥰🥰🥰

Kaitlyn

Bernadette

Divya

Bobbi

This felt great.... After having talking almost a week off, i almost died in the beginning, but it got easier. Lol

Leigh-Ann

Sarah

Great idea for scorpion and child pose arm rotations at the end to work on that mobility!

Bluann

I am loving these full body workouts!! 💪🏼

Loved it! After struggling with (and frankly avoiding) Bulgarian split squats for the longest time, I today suddenly got the move right. Then a stranger complimented me on my strength, saying she often saw me work out. And as a bonus, I once again learned a few new moves today. What a way to start my Friday and end my week of workouts. Thank you thank you thank you 💪🏻💪🏻💪🏻💪🏻

Inge

So good! I decided against doing the Scorpion because I’m still breastfeeding and found rolling back and forth on my frontside to be a lil uncomfy! Any recs on substitutions for that one? :)

Mikayla

Hannah , today was my 5th workout & I can’t begin to explain how grateful I am . Not only do I feel comfortable doing the exercises but I feel that it’s working muscles I didn’t know I’ve got . Thank you so much for sharing your knowledge with us ♥️ I appreciate you !

Michelle

Great workout! Tried a few new exercises!

Elizabeth

Rachel Price

I loved the upper body portion! And those scorpions had me adjusted better than my chiropractor!

Makayla

Love that you always have a corrective exercise. I struggle with medial epicondylitis, I’d say golfers elbow but I’ve never golfed. Add in shoulder issues and  lifting weights has been a struggle. You make it approachable, challenging, and fun. Thank you.

Cathy

Kimberly

Chelsea

Christine

I’ve had to really modify my workouts with my shoulder so I did a week of my own workouts. But I am back!!! Finishing up this program. 
So the scorpions hurt your boobs? Lol maybe because I am old they hurt rolling on them. Ha ha 
Just ordered your root, electrolytes, vegan protein and creative. I am getting it tomorrow. I’m super excited.

I haven’t felt this strong in awhile! It’s great to slowly regain the strength I lost while pregnant.

Cleo

Chastity

Today’s workout might actually have been my favorite!!! 🤩

Élise

Michelle Eisenberg

Love it! A little bit of leg and a little bit of upper body at every workout. I feel everything getting stronger and this is just week 2! Can’t wait to see what I can lift by the end of this program.

Marivy

Please remove this mandatory review after every workout or give an option to opt out!

Ceci

Great, but how do I track weights used and then access that info for the future when doing the same movements?

Nanine

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

Regular deadlift

Superset a
Bulgarian squat
Plank pushups

Superset b
Straight bar row
Seated incline chest press

Superset c
Underhand tricep extensions
Kneeling bicep curl to press

Corrective exercise
Scorpions
Childs pose shoulder lift

- 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 additional reps.

- Start with a shoulder with stance 
- Keep your legs completely straight
- Come down keeping the bar close to your body
- Come down until your reach shin height
- Pull the bar back up engaging your hamstrings

Deadlifts- strength focused

- Start in a wide stance with one foot on top of a bench
- Bring your back knee down
- Come down until both legs are at 90 degrees
- Push through your front leg and glute but don’t fully extend!

-Maintain tension

Bulgarian squat pulse

- Start in a low plank position
- Keep your core tight and back in a neutral position
- Extend one arm followed by the other
- Hold the pushup position for a second and reverse the motion to come down

Plank pushups

Superset A

Equipment Substitution: Dumbbell or Kettlebell

- Start in a wide stance holding on the bar with one hand
- Pull the bar up keeping your elbow close to your body
- Engage your back as you pull up
- Keep your back straight throughout the exercise

Straight bar row

- Lay on an incline bench holding two dumbbells with your arms at 90 degrees
- Press the dumbbells up engaging your chest
- Come down in a controlled motion

Seated incline chest press

Superset B

Equipment Substitution: resistance band or bent over tricep extension with a reverse grip.

- Keep your elbow close to your body
- Extend your arms engaging your triceps as you hand come down
- Keep your back in a neutral position

Underhand tricep extensions

Equipment Substitution: resistance band or dumbbell

- Curl the cable up
- Engage your bicep as you curl
- Press above you keeping your abs tight as you press
- do not allow your body to tilt as you press up. Stay straight up and down!

Kneeling bicep curl to press

Superset C

- Can be done with or with or without a bar

Scorpions

-Start on your knees
-Get into child pose.
-With arms extended lift one arm off the ground and make circular motions in both directions. 
-Repeat with other arm.

Child’s pose shoulder lift

Corrective exercises

W2/D2 Get Stronger

The yoga ball leg curls right have SLRD was madness!

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

Alexi

W1/D1 Get Stronger

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

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?

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!

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!

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

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.

Jenna

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! 💪🏾🦵🏾❤️

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 🙌

Ludim

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

I feel so much better 🙏🏽💪🏽🤎😊

Alona

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.

W5/D1 Get Stronger

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

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.

W2/D2 Get Stronger

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