Name: Playbook - Hannah Bower - W2/D4 Shoulder, Glutes, Core Get Stronger 3.0
Uploaded: 2022-02-22T15:40:40.060Z
Duration: 50 min
Description: W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

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

Nikki Ouk

Delaney

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

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

Did this workout on vacay in the hotel gym so happy I was able to make it work! Feeling good!

I have a weak wrist due to an injury/ rheumatoid arthritis. Is there anything specific you would recommend for modifications for that. It’s been almost two years and I can’t put weight on it for extended planks/ burpees. I can lift just fine. It’s just the pressure of my body weight that kills it now.

Natalie

Great workout! I’m coming off a back injury and my pt cleared me for modified version of my normal exercises. Did this workout and lowered the sets to 2 vs 3 for each exercise, except the first and last! Also stuck with 5lb dumbbells for everything to test the waters. I feel great!!!

Anonymous

That took waaay longer than expected (kids/laundry 😆🤪). 

Pumped for the weekend!!

Alona

Andree

The man maker video is not timed right. The start of the video is in the middle and there might be an extra push up??

Martha

Ohh my god that conditioning set was killer but so goid

Lily

Wow! 😅😅😅 that was AMAZING. Pushed new limits and weight! Feeling strong and able 💜💜

Love it.. it was nice to come to a place where I was comfortable in my mind with the moves. But I love all the new things I've learned this week

Kalai

Those man makers were killer! But I loved it

Alisha

That one was rough. Good though. Bear bird dogs aren’t happening. Need some more core for those!

Cassandra

Going well second week in. Was a bit weary when I first started, I was influenced by one of the boys at the gym who told me I should not be working two big muscle groups at the same time. The decided I’m going to trust  you instead😊

Geena

Fell off the workout wagon for a while and this was a tough one to get back into it with. But I fucking did it. 👏

Katie Letsch

That conditioning section really gets your heart going!

Taylor

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

W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

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W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

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