Name: Playbook - Hannah Bower - W2/D3 Get Stronger
Uploaded: 2023-12-12T00:44:18.705Z
Duration: 45 min
Description: W2/D3 Get Stronger

Trista

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

Let the sweat drip! Excellent design for this workout! Thanks, Hannah!

Alicia

Jenny

1st weightlifting day after 7 weeks and this week s exactly what I wanted! Challenging, full-body, stabilizing!

Clara Wells

I liked the workout but could use a lot more queuing with the cable machine and how to be positioned

Maddie

I love the movements that focus on those small muscles you forget are there lol those internal and external rotations at the end were my favorite!!!

Ashley 

Not gonna lie that tri set was killer. I was dripping sweat🫶🏻

Kendra

This felt so good! I have been really fueling myself well so I felt so strong on this one!

Taylor Miller

Selma

LOVED this one. It’s been a minute since I’ve done back squats with a barbell- felt great to move some heavy weight!! 😍 still adapting cables since I seem to lack coordination on some of them, but loved the kneeling presses. Deceivingly hard!

Haylie

Alyssa

Really unique exercises I wouldn’t have made myself do! 🔥

Lauren

Natalie

One of the longer workouts of this program, it takes me so long to finish it!!!! Such a good sweat, especially after doing orange theory a few times this past week. I missed heavier lifts!!

Ashley

Kolbi

This is exactly what my lateral body needed and nice challenge for my postpartum core. Took a while to set up in my basement, but this one is saved now

Maeve

Paula Kane

Kayla Lennon

Went all the way up to 20 on dumbbells for bicep curls

Jackie

That was fucking hard. The tri set thoooo 😅

Erin

This one was a burner! Add scapular pull ups at the end and my arms are toast

Rachel S.

Bernadette

Great easy going and all over!  Added 1 inner thigh at the end! 😁

Leigh-Ann

Bobbi

Divya

I love how I feel after every workout! I’m definitely seeing a change in my body 😍

Vanessa

That was the MOST FUN/challenging workout I've had in such a long time. 💙

Marissa

Ooh love the rotation exercise at the end. Feeling the difference in my sides. Nice to work on that mobility.

Bluann

Breah

A few new moves mixed in with one's I'm more comfortable with! Enjoy feeling my strong body building! Thank you Hannah!

Tiffany

Lotsa moves out of my comfort zone & experimenting with right form and weight. Love that I'm learning new ways of exercise that help me become stronger overall. ❤️

Inge

I just love the way these workouts have been making me feel!

Mikayla

Elizabeth

I almost didn't do a workout today. Glad I did. Exactly what I needed

Alix Blacklin

This was a real challenge! You said challenge yourself, so challenge myself I did. It’s really fun going through this program while pregnant (20 wks), using the modifications you share in the app so I feel absolutely certain both me and my baby are getting in a safe and fun workout. Thank you for being an awesome example of a strong, gym-loving mama!

Marissa Walker

This was a great workout! I've never done tricep extensions against a wall like that, it was smart!

Makayla

I love the wide variety of exercises. No workout has felt repetitive

Michelle Stephens

Love this workout! So glad I found your app!

Chandler

Again exercise choices are 🔥🔥🔥!!! 😍 I have been a competitive lifter for 10+ years and I love that you change exercises up but that they are also EFFECTIVE! I’m also a personal and group trainer and your workouts are helping me be a better professional!!! ❤️👏🏻

Kimberly

So good. The cable kick back feel a little awkward but I think that was mostly just wondering if people were looking at me 🙈🤦‍♀️

Brittany

Great workout! The glute kicks + adduction was tough!

Rachel

Chelsea

A little tricky since I don’t have a cable machine at home so I substituted with resistance bands

Christine

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

Srdl 

Heavy box squat

Tri -set A
Cable sumo front squat
Cable hip circles into adduction walks
Paloff press

Superset A
Military press
Single arm eccentric row

Superset B
Overhead tricep extension
Heavy bicep curl

Corrective exercises-
Kneeling internal and external rotations

- 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 warming up your shoulders with controlled movements 
- Keep your arms fully extended

Rear delt pull dislocations

Warmup

- Keep hips square
- Come down hinging at the hips 
- Raise me leg as you bring the dumbbell down
- Come down until you reach shin height
- Pull the dumbbell up keeping your back in a neutral position

SRDL

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 weight today if you can!

Other way to add professions:
- slow down the eccentric phase for some reps 
- add a residence band 


-Start with a shoulder width stance 
- Flex at the knees pushing your hips back
- Come down until you touch the bench
- Push through your heels to come up

Heavy box squat

Equipment Substitution: Kettlebell or Dumbbell or Barbell

- Place the bar/cable/weight on the front of your shoulders 
- Hold the bar/cable/weight there with both hands raising your elbows 
- Widen your stance and point your toes out
- Flex at the knees and hips to come down
- Come down until you reach parallel
- Push through your heels extending your legs to come up

Cable sumo front squat

Equipment Substitution: resistance band or get into a hands and knees position, and perform the kickbacks with bodyweight. You can also add a booty band for additional resistance.

- Push the cable back 
- Make a big circle to come back
- Keep your hips stable
- Engage your glutes as you push back

Cable hip circles into adduction walks

Equipment Substitution: Resistance band or get on your knees and perform with a dumbbell.

- Place one knee on the floor
- Hold the handle with both hands
- Extend your arms engaging your core 
- Come in bringing your elbows to your ribs

Paloff press

Tri-Set A

Equipment Substitution: Kettlebell or Dumbbell or resistance band. If access to heavy weights is not available, feel free to increase reps.

- Hold the barbell in both hands
- Keeping your core tight press the bar above you
- Reach full extension
- Come down in a controlled motion

Military press

Equipment Substitution: Kettlebell or Dumbbell bent over single arm row.

- Pull both handles towards you
- Engage your back as your pull towards you
- Let one handle go
- Return with controlled motion
- Keep your core tight as your go back

Single arm eccentric row

Superset B

- Place your elbows in the wall
- Extend your arms above you
- As you extend engage your triceps

Overhead tricep extension

- Curl the dumbbells up
- Roll your shoulder back and keep your core tight throughout the movement
- Engage your bicep at the top

Heavy bicep curl

Superset C

This can be done before or after workout. I suggest before in conjunction with SRDLs

Make sure to keep foot flat as you rotate hip back and forth!

Kneeling banded internal/external rotations

W2/D3 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

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

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!

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!

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

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

W3/D4 Get Stronger

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

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!! ☺️🙏🏼

Carina

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 🙌

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.

W2/D3 Get Stronger

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