Name: Playbook - Hannah Bower - W2/D4 Shoulder, Glutes, Core Get Stronger 3.0
Uploaded: 2022-09-28T01:33:01.367Z
Duration: 50 min
Description: W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

Ahhh!!!this workout is always so intense!! I love it!!! 🔥🔥🔥

Nikki Ouk

Great lift and conditioning workout. 💪

Margaret

Catherine

My heart rate got up with this one💪🏼💪🏼💪🏼💪🏼

Kate

McKenna

Loved it! That conditioning kicked my butt…and shoulders!!

Amanda

Amy Escamilla

Woah that was tough but feel sooo good to finish! This one is one of my most hated/loved workout lol 💪🏼💪🏼

Loren

Wasn’t expecting such a sweat on the shoulder taps 😂

Shannon

That felt great!! I lightened my weights so I can be less sore tomorrow for a labour intense day with work!! That conditioning at the end was my favourite! I was really enjoying it and surprisingly got through it even though I didn’t want to at first sight. Thanks for making this content!❤️❤️🙏🏼

Janine Ducharme

Those aren’t man makers…those are WOMAN makers! 😁🥵

Delaney

Great! Loving the conditioning blocks 😁

Caroline

Omg can't breath, without doing cardio! Love you!

Negin Madelat

What a goooood sweat sesh! #sweatisgold 💛

Caitlin

Great work out wanted to complete it all but my kids were done entertaining themselves…glad I got most of it done

Kayla

So good! Really enjoying this switch up in my training. Loved the inch worm to planks. Wasn’t sure if I would be able to put my hands far ahead of me, but I was!

Victoria

I feel like I say this every workout but gah these are so good for my soul. So satisfying and a good ass kicking 😅

Ashley

Christa

I thought I was doing a nice accessory day but that was brutal 💀🤣

Madison

So much improvement from the last two rounds of this!

Alexandria

Holy Hannah! This one kicked my butt! My shoulders are on fire!

Whitney

Reagan 

This one was challenging and I pushed myself hard to complete each move fully. Fun to see what my body can do

Katie

I’ve NEVER been able to do heavier then 10# on any type of shoulder press…today I did all the reps with 15#!! 😳💪🏼🔥

This was one of my favorite days! It pushed new muscle groups and I did more weight than I thought capable 💪🏽

Jackie

Holy shoulders that was a tough one but I made it through like a champ

Rebecca Milway

Upped weight in everything! Was able to use 20lbs for the man makers. Whew, I felt that one.🥹

Cleo

Holy crap! On the military presses I sat down and grabbed 35s—which is normally what I grab for chest pressing for the first round and warm up—and was confused as to why it felt heavy. I didn’t realize until the end of the 8 reps that I lifted much heavier than I start out with normally. I ended up getting the last set done at 40. On the last round of conditioning I upped my weights. So proud of my progress today!

Sheina

Heather

Good stuff!! I could not do the man makers due to the type of dumbbell I had so I just did Burpee’s with an incline push-up

Jessica

Lina

LOVED this one!! So sweaty. Gonna finish it off with some targeted glute workouts

Kirstie

Chelsea

After almost a month of "blah" feeling workouts. This one felt great!

Kassandra Soto

Tess Creatura

Aissa Trevino

Rachel

Brutal no matter how many times I’ve done this workout!

Courtney

Jillian

Burn baby burn! 🔥 love this workout. 😍

One of my favorites even this time around lol

Emma

I miss this challenge! Such great workouts!! ♥️

Sally

Rylee

Those military presses were awesome! So challenging 💪

Sarah

Workout:
Military Press
Seated 1-1-2 Shoulder Press ss. (Non-Push) Step-Ups
Front Raise ss Sumo Deadlift/ Sumo Squat
Inchworm to Plank ss Plank and Knee Shoulder Taps

Conditioning:
KB Swings
Bird Dogs
Push Press
Half-Turkish Get-Up
Man-Makers

Equipment Substitution: barbell, dumbbells, kettlebells

Recommended reps:
barbell 6-8
dumbbell 8-10

Form:
-Start with the weight by your shoulders. Core is engaged, shoulders retracted and neutral spine
- Keeping the torso and chest still, press the weight overhead as you exhale 
- Don’t allow an arch to from in your back as your press.
- Lower weight down to your chest and press back up overhead

Seated Military Press

You'll need a pair of dumbbells and a sturdy bench, box, ottoman, chair, or table.

A long resistance band is optional

Band is optional! Can perform without.

1 rep= right arm, left arm, both arms

Recommended reps= 4-6

Form:
-In kneeling position hold two weights in your hands at shoulder level
-Engage your core, retract your shoulders, neutral spine
- As you press your right hand overhead extend your hips until you’re in a upright kneeling position 
-Press your left hand overhead and lower
-Press both hands over head and lower
- This is one rep

1-1-2 Shoulder Press + Hip Extension

Tid bit: these are a great profession for pistol squat 

Goal is to go as slow and controlled as you can.

Modifications: hold onto the wall or a bar for stability, use a lower box/bench, perform a step UP as slow and controlled as you can 

Reps are per side

Form:
- Stand in front of a box, bench, ottoman, or sturdy object
- Place one foot flat onto the surface
- Using your glutes and as MINIMAL effort from the foot on the ground step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Step Downs

Shoulder Press SS Step-Downs

You will need a light and medium/heavy set of dumbbells for this superset.

Reps are per side 

Form:
- Engage your core, retract your shoulders, neutral spine
- Hold the dumbbells in front of you with palms facing toward the ground 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow
- Lower slowly

Alternating Front Raises

Equipment Substitution: barbell, dumbbell, band 

Add a booty band for additional resistance, try and be as explosive as you can in the jump 

Modifications: take out the jump and just do a squat 

Form:
-Start in a sumo deadlift position (feet wider than hips with toes turned out)
-place your weight under your hips 
-Hinge at the hips and engage your core as you lift the weight to standing 
-Lower the weight to the ground 
-Let go of the weight and immediately perform an explosive squat jumps

Sumo Deadlift + Squat Jump

Front Raise ss Sumo Deadlift/Squat

This will burn your shoulders and your core, all you need is your body.

Modifications: bend your knees on the inchworm and then go onto your knees for the plank hold 

Get and hold your extended (or hands under shoulders) plank position for 5 seconds 

Form:
-Start in a downward dog position, feet and hands planted firmly into the ground, butt high, and hips pressed back
-Engage inner core and maintain engagement.
-Walk your hands out until your are in a plank position or as far as they can go without losing core engagement or an arch in your back.
-Pause for 3-5 seconds
-Walk your hands back to downward dog

Inchworm To Plank Hold

1 rep= 1 shoulder tap per side

Form:
- Start in a plank position
- Keeping your hips still and square to the ground tap opposite hand to opposite shoulder
-This is one rep

Plank Shoulder Taps

Inchworm to Plank ss Plank Shoulder and Knee Taps

You will do 3 rounds of the following movements:

12 Heavy KB Swings
10 Bird Dogs
8 Push Presses
4 Half Turkish Get-ups
2 Man-makers

Challenge yourself with your weight

Form:
- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Bird Dogs are a foundational core exercise. 

Modify by going onto your knees 

Reps are 10 TOTAL so 5 per side

Form:
-Start in a hands and knees position
-Engage your core & maintain
-Keep your back flat or neutral
-Lift opposite arm and opposite leg off the ground and stretch out in front of you and behind you as hard as you can as you exhale.
-Keep the hips square and torso still
-Lower and repeat sides

Bear Plank Bird Dog

This can be done with dumbbells, kettlebells, or a barbell

Reminder: push press is very similar to military press. Main difference is that in push-press you use assistance from your your knees and hips. Core always remains engaged

Form:
- Begin with dumbbell in each hand at shoulder level
- With an engaged core and neutral spine, bend your knees and shift at the hips and explode upward to press the weights overhead. =
-Lower the weights to your shoulders while also slightly bending your knees to prepare for the next rep
-Even though you use a bit of momentum, this is still a controlled movement. Don’t drop the weights down to your shoulders.

Push Press

For more in depth review of turkish get-ups head over to the tutorial highlight

These can feel clumsy and tricky at first. Before you get frustrated allow yourself a learning curve to get familiar with this movement. It's okay to not get it right away! Give yourself grace for trying and know the more you practice the easier and more familiar these become!

Modification: single arm sit-ups

Reps are per side

Form:
- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Lift hand off the floor
- Dumbbell remains overhead with shoulder pushing up
- Reverse steps to return to start position

Half Turkish Get- Up

Thank the stars, you only have two of these!

1 rep= right arm row, left arm row, jump to frog squat, clean or deadlift the weight to your shoulders, front squat, push press

Form:
-Start in a plank position
- Row your right arm dumbbell, then your left arm dumbbell keeping hips still. Don’t let them tilt back and forth as your row.
-Jump or step your foot to the outside of your dumbbells
-Engage your core and keep your back flat
-Deadlift or clean the weights to your shoulders
-Perform a front squat. Exhale as you stand. Inhale.
- Perform a push press and then exhale as you press keeping ribs down and neutral spine.
- Return the weights to the ground
-Repeat

Man-Makers

Conditioning

W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

Tammy

So excited to be a part of this challenge!

It was great! Exited to start the challenge/workouts :)

Andrea

Releasing January 3rd for the Diet Culture Detox Challenge!

Great explanation and demos of the movements! Lots of useful information.

Kellie Rongey

Amazing explanation. Youre a great teacher

Emily

The Basics Of Modifying

Ashley Powell

I really appreciate the “just get movement in” because I do not go to the gym, but I stress myself out with the equipment I have and not being able to meet the exercise requirement

Common Questions: How Do I Modify Gym Workouts For Home?

Starting this program again, and from last time I’m starting the same weight for some movements and stronger for others. Man am I sweating after that EMOM!😅😂

Autumn

Loved this! Excited to go through this plan 🙌🏼

Jody

Squat - 145
Deadlift - 165
Barbell press - 85 
Knee push ups - 15
EMOM- got through the 8’s and was 2 reps shy of finishing the 9’s

21w + 5 days

Gina

Buy-In Workout

That was excellent and informative feedback and preparation for this challenge ❤️

This was the best thing to listen to ever. ❤️🙏🏻

This is mostly what’s missing in the fitness industry 🙏🏼🙏🏼

Week 1 Mindset: Setting the stage and managing expectations

love it!! excited to start this journey w you!!

Gabrielle Rick

I didn't get to do this challenge in January and now I'm determined. I'm gonna be sorrrreee tomorrow.

Kara

W1/D1: Legs and Core Get Stronger 3.0

even in a hotel gym, this workout slapped !!! so good !!

Such a well rounded workout! Love that it wears out my muscles and then gets my heart rate UP!!

Nicole

W1/D2 Chest and Back Get Stronger 3.0

Alexandra

It’s so amazing to see that I can lift a bit more than the last time.

Keri

Maria

W1/D3 Bicep and Tricep Get Stronger 3.0

Paige

Love these workouts with the conditioning at the end.

Always get a really good sweat with this one especially after the conditioning 🔥🔥

W1/D4 Shoulders Glutes and Core Get Stronger 3.0

That was very informative and a lot to take in but excellent information to reflect on

Consistency has been my huge hurdle; putting myself down because I did 3 workouts instead of 4 for the week for example, and feeling like I was lazy in doing so when life threw me curve balls that week. Thank you for this, for reminding us all of finding the why and to persevere. ❤️

Sofia

I started crying listening to this as consistency has been my largest struggle. I used to be a personal trainer and drove my self hard and after I changed my career I have struggled to find my self within health and fitness again. It used to be my largest passion and I thrived in it but now I can't seem to find where I fit in it anymore.

Alleah

Mindset 2: Cultivating Consistency

Definitely going to feel this tomorrow 🤣 legs are on 🔥🔥

Great leg day! I’m so happy you put modifications on here. The gym was crowded so I was able to use the modifications you recommended since a lot of things weren’t available.

I absolutely love the conditioning after strength! Your workouts are amazing 💜

Jessalyn

W2/D1: Legs and Core Get Stronger 3.0

Allison

Cathy

W2/D2 Chest and Back Get Stronger 3.0

Love the variation of workouts! ♥️ By far my favorite program I’ve ever done to date

Mindy

Jaclyn

W2/D3 Bicep and Triceps Get Stronger 3.0

I love full body days since I can move quickly through from set to set since the muscle group is always changing!

That felt great! I’m going going back on the optional workouts that I missed earlier in the program to complete this program fully! 
I got through 4 rounds in 30 mins. I probably could of made one more round but ran short of time. Glad I did it!

5 rounds and I'm dead (good dead 😃)
Love this workout can be as hard/easy as I'd like depending on the weight used.

Hana

W2/D5 Optional Full Body Get Stronger 3.0

Perfect for days like this week when life is so busy and chaotic and that motivational or goal starts to feel far away or further away.

I absolutely love how you both incorporate more than just speaking about motivation, but speak about other important topics - putting in effort, baby steps, comparing, etc. love this!

Always get emotional during these mindset talks. It is a big weight off of my shoulders to know that perfection is not required during this challenge. Grateful for this community 💕

Lily

When Motivation Dwindles

Shaking!! 🔥 you don’t realized how strong you gotten until you can do a workout without modification I love that feeling! 🤗🤗

Cassie

W3/D1 Legs and Core Get Stronger 3.0

The plank complex is a sneaky little bugger!!

W3/D2 Chest and Back Get Stronger 3.0

Had to modify due to gym availability and ability. I was a bit disappointed about that... but still walking away with jello arms and that gym high!

Conditioning was so hard! Modified almost everything but my arms are still shaking 💪

Some of the move were very advanced… thank goodness for modifications 😅

W3/D3 Biceps and Triceps Get Strongr 3.0

Hands down best program I’ve ever done. The variation keeps it interesting and fun!

Tracy

Great workout, reminded me why I love weight training ❤ Thanks!

Nicole Loewen

W3/D4 Shoulders Glutes and Core Get Stronger 3.0

Great workout! These whole body workouts are great, I really like how they are laid out! Thanks!

Woah!! Love this one!!  Only 35 mins, 6 rounds and I am soaked!! Sweat is gold! 🙌🏼🙌🏼💪🏼

W3/D5 Optional Full Body Workout

Great insights, as I reflect on the information discussed, I do notice my body operates at a more optimal level with more sleep/rest in the bank, than on 5  hours of sleep. 
Thank you for sharing great content!💚

I loved this chit chat! This has been something that I feel like I’ve grown in so much over these past few challenges. I notice the times when I’m using its as an excuse rather than as a need.

Taylor

Loved this. I have had some days that I know I needed discipline over rest 😂. It's hard! I feel like it's definitely something you learn about yourself overtime. Thank you 💛

To Rest or Not To Rest

Just another reason to be grateful for working out, my body, and that leg day feeling 💪🏼💪🏼💪🏼

No matter how many times I do Bulgarian Split Squats, they still kick my butt!!! Such a great workout!!

W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

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