Name: Playbook - Hannah Bower - W3 / D4 Full body
Uploaded: 2023-12-12T00:44:19.580Z
Duration: 45 min
Description: W3 / D4 Full body

Kaci Lynn

Bobbi

I did not want to do this tonight but I did the 1200m row to sub the run and got going. Definitely wanted to stop when I saw banded walks (I don’t pre-read haha) but I muscled through. Thanks for another great one!

Rach

Tammy

I got away from working out but life happens. I stopped two weeks into the full body program and I am back! ❤️

Caitlin

It is during these workouts that I get to see just how great your core guide has been in my PP recovery. I am experimenting with the jumps and harder core exercises and realizing just how far ahead I am this time around! ❤️💪🏻

Bekah

Goal to self, try to do mountain climbers unbroken

Heath

Great! Which program would you recommend for building strength and mass at home? I checked out Get Stronger, but I don’t have a bar or plates.

Angie

Great! Thank you for all you do!! 

Quick question... do you have another exercise versus the stability ball swivel? I don’t have a stability ball and have just been doing it on a couch/chair.

Lauren

Sarah

Super motivated and excited to start week 4! Feeling good.

Jenna

Nadiia

It was awesome as always. Only modified the jumping over bend as I have no bench at the moment to jump over

Stephanie

- Step forward bringing you back knee the ground
- Both of your legs should be at 90 degree angles
- Step on to the bench with your back leg
- Extend the front leg to bring the back leg up on to the bench

Lunge to bench step up

- Hold on to the bench on its edge with your arms fully extended, separated at shoulder width
- The legs will be extended forward, bent at the waist and perpendicular to your torso
- Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm
- Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down
- Using your triceps to bring your torso up again, lift yourself back to the starting position

Bench dips

- Place you hands firmly on a bench
- Hop from one side to the other
- Make sure you engage your core as you jump

Bench hops

- Start with your elbows on the floor
- Extend one arm followed by the other
- Come up to push-up position
- Keep you core engaged through the movement

Elbow plank pushup

- Place your foot on a bench behind you
- Bring you back knee to the ground
- Come down until both legs are at 90 degrees
- Push through your front leg to come up
- Squeeze your glutes as you come up
** add weight if you want!

Split squats

- Start in a push up position, pressing your hands into the floor and keeping your lower back flat by squeezing your abs
- Bring one knee toward the space between your hands and do not let the foot touch the floor until it has returned to the original position

Mountain climbers on bench

- Place band just above your knees
- Push your hips back
- Walk forward keep your body in squat position

Band walk

- Stand with your feet shoulder with apart
- Hold the dumbbells with your palms facing up
- Curl the dumbbells 
- Squeeze your biceps at the top

Bicep curl (30s narrow/wide)

Circuit 1

- Cool down 
- Elbow planks- perform these back to back. 

-Finish with the Stability ball swivel

- Place your elbows on a stability ball
- Keep your core engaged through the movement
- Your body should be in a straight line from your head to your feet

Elbow plank on stability ball

-Sit on a stability ball with your feet planted firmly on the ground.
-Keeping your shoulders square and stabilized swivel your hips side to side on the stability ball.
-Focus on the hip swivel and core activation side to side while keeping the shoulders level and square.

Stability ball sit and swivel

Cool down

W3 / D4 Full body

Izabela

This is a great first workout for me! I’m just starting my new routine after having my 2nd little one… harder than the first one 😳💪

Ashly Vandenengel

This was the best way to start the day🙌🏼

Sarah Heard

W1 / D1 Full body

Super sore today from yesterdays work out but proud of myself for showing up and pushing even when I wanted to quit.

Elise

Alona

W1 / D2 Full body

Way harder than I thought it was going to be!

Casey

W1 / D3 Full body

Had to turn my brain off and just start the workout today, but as always it was so worth it! I love how approachable each movement is, but still really challenges me!

Trista

Super sweaty!! I love these full body workouts to get back into the swing of things.

Jade

W2 / D1 Full body

drenched after this one! added an extra set for each and it was killer!

Rachel Macias

Haeley

W2 / D2 Full body

Insane workout. My baby slept 2 hours because he's sick. Came here and focused and sweat so good! Another banger!!!! Loved it

Rebecca Milway

Mods for towel push? Our gym floor isn't really suitable for it. Otherwise, loved it!

Katie

W2 / D3 Full body

The burpees/jump followed up with the push-up mountain climbers were brutal. But! This is the lowest I’ve ever gone on the push-up, so I felt very accomplished.

Christina

W3 / D1 Full body

OMG. 🫠😂 love these challenging workouts because I’m discovering I can do so much more than I thought I could!

Sweating In places I didn’t even know I could sweat fi

Enjoyed the variety of movements and exercises- new sets that I’d never done before!

Krista Keil

W3 / D2 Full body

Super sweaty and stronger than last week!!

Loved! Love the variety in this program. Short bursts and on to something different  but using the same muscles for a good burn! Excited (but sad) to wrap this program next week.

W3 / D4 Full body

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