Name: Playbook - Hannah Bower - W3/D1
Uploaded: 2023-12-12T00:44:19.818Z
Duration: 45 min
Description: W3/D1

Major shoulder burn with this one  feels good!!

Mhairi

I had to modify some exercises because i am doing it from home ( we are still in lockdown - Melbourne, AU) but it was awesome 👌

Maria

Krystal

Do you have an alternative exercise for slam balls? Working out from home and don’t have one. Also, what would you recommend doing instead of running 1/2 mile? Also do not have treadmill.

Britney Winter

Hopefully I can raise my arms up tomorrow

Aubrey

Jordan

Jenna

Shelby

Chelsea

Warm Up:
• Run 1⁄2 mile, 20x alligator chops, 20x standing toe touches, 20x gate swings. 20x windmills, squat hold for 1 minute

Workout: Upper Body
A1:Front Delt Raise
A2:Diagonal Delt Raise
A3:Lateral Delt Raise
A4: Delt Abductions
A5: Bent Elbow Delt Raise
A6: Arnold Press

Reps: 3x10, minimal rest between exercises

Cable Workout: The supersets are vertically aligned
B1: Rear Delt Cross
B2: Sitting OverheadPull
C1: Hanging Scapular Pull-Ups
C2: RopeRow
D1: Med Ball Slams (at least 15)
D2: Dumbbell DeltCircles

Cooldown: Stretch

- Hold the dumbbells by your side
- Come up until the dumbbells reach your shoulders
- Come down in a controlled motion

Front delt raises

- Start with the dumbbells by your sides
- Raise the dumbbells lateraly
- Come up until they reach should height
- Come down in a controlled motion

Diagonal delt raise

- Start with your feet at shoulder-width apart
- Lift one Db in front of you and the other Db laterally 
- Alternate sides

Lateral delt raises

- Start with your arms at 90 with your palms facing up
- Externally rotate your shoulders

Delt abductions

- Place a band on your wrists and hold dumbbells in your hands
- Lift your elbows up and turn the dumbbell as you go up
- Come up until your elbows reach your shoulders
- Must be in a slow controlled motion

Bent elbow delt raise

- Start by placing a band below your wrists and holding the dumbbells with the palms of your hand facing you
- Press above your head-turning the dumbbells until your palms are facing away from you
- Revert the motion bringing the dumbbells down

Banded Arnold press

Circuit A

- Hold the cables with the cable crossed
- Pull the cables engaging the back of your shoulder
- Keep your core tight

Rear delt cross

- Hold the cables in both hands
- Make sure the cables are crossed 
- Pull engaging your upper back and the back of your shoulders

Sitting overhead row

Circuit B

- Hold the rope with your palms facing down
- Pull towards you keeping your elbows high 
- Squeeze your back as you pull

Rope row

-Hang from a bar with hands outside shoulder width.
-Keeping your arms straight squeeze your shoulder blades (scapula) together pulling your body up very slightly.
-Release and lower yourself back to the hanging position.
-Repeat

Scapular pullups

Circuit C

- Grab a medicine ball and stand with feet shoulder-width apart
- Begin by reaching back as far as you can holding the ball
- Swing arms forward and slam the ball against the ground in front of you as hard as possible
- Catch ball as it bounces off the ground and repeat

Med ball slams (at least 15)

- Hold dumbbells with a slight bend at the arm in front of you
- Perform small circles 
- Keep your core tight

Front raise circles

Circuit D

W3/D1

I liked this one. I had to switch it up for at home for a couple of things but it got me moving!!

Caitlin

James Marie

Loved this! Great challenge, got all the little and big muscles. Sweat city, and minimal equipment. Perfect!

Sara Zaki

W1/D1

This one had me feeling out of shape 🤣🤣🤣 it was a good workout that made me sweat!!

Great, is there any substitute for the ball slam? I don’t have a medicine ball. Thanks

Stephany Rojas

This was rough. Legs were on fire! But loving it!

Karen

W1/D2

This was a good one! Good way to start a Monday. 😊

Taylore

Loved this!! I did 60 on-30 off, 45 on-20 off, and 30 on- 15 off for extra challenge. Great sweat!

Ashley Jennings

W1/D3

Maura

I cud really feel the burn by the arch lifts 🔥loved it

Divya

Lizzy

W1/D4

I am so happy that i found u Hannah! I feel so much difference and more stamina 😊😊😊

W2/D1

Another butt kicker. Really like the 1 mile run added to the warm up. I used to run a 5k 4 times a week, but now I am down to 2 for now. These workouts have been great to mix up exercise

Paige

Great workout, helping me towards my pull-up goals!

W2/D2

Eeicka

W2/D3

Aziza

Really didn't feel like working out today but so glad I went and got it done!

W2/D4

It wasn’t clear as to whether to do 20 reps in a ladder sequence or just 20 reps.  As for reverse lunges if it’s a ladder of 7 sets , it’s way too much considering all the progressions that lead to this workout. It’s like taking a program from 35% to 80% in one workout.  Also I managed to complete the squats but there were no squats in this whole program so to just jump on to such aggressive workout can be unattainable . Otherwise thank you . Love this app!!!

Flora

👍done! Feeling so great to get this in

W3/D2

Great workout  feeling great for the rest of Saturday now!

This made me sweat so good! The mountain climbers were very challenging. Took me just over an hr to complete

Tiffany

I am addicted to sweat, putting tick when I finish exercise...love it! Thank you😁

W3/D3

Stephanie

Sweat is gold! Tougher than it looks but powered through!

W3/D4

Didn’t burn a whole lot of calories but my LEGS are on fire!!!!!!

I altered it a bit so I could do it outside while my kids played! That’s what I love most about this app is things can be changed to fit your schedule!

Jordyn

It was great! Felt so good! Needed those endorphins 😊

W4/D1

Another great Sunday session, feeling the upper body pump! 💪

L9ve sholders, arms all upper body exercises 💖💖💖

Big day for me!! Worked out on vacation! Discipline kicking in hopefully

Sara

W4/D2

Woohoo 3 days in a row! The workout looks simple but u do it , it tests ur boundaries 😃😃

Killer Saturday Session, always harder than they look these ones 🥵

Finally got my wall sit to a minute! Super proud of myself - it was all mental!

W4/D3

W4/D4

Oh my god! That was sooo amazing! Its going to ache tomorrow in my upper body😛

I promised myself I would workout today and even though it’s late for me on a Sunday I did it! The only modification I made was to the scapular pull ups. I for the life of me cant think big circles. So instead I focused on just holding myself for 10-15 seconds. I have very little grip strength so I thought that was worth it.

W5/D1

When there are exercises that do one side like with the back step lunges, is it 15 each side for each round or 15 one side then round two is the other side?

Legs are jello after that but feeling strong 💪

Wooooo! I felt so strong today when doing my legs. And by the end I felt tired and so soo accomplished

W5/D2

I am a dead bug after this! I🤸‍♀️

The start to another week! Loving this challenge and this program!! Thanks hannah:)

Hannah

W5/D3

My arms and shoulders are fried. Felt so good.

W5/D4

Whats the replacement excercise for Abduction challenge.thanks u so much

Legs are burning 🔥  always a good feeling!

This workout was good but it took me almost 2 hrs! I get confused as to whether I’m supposed to do each set per leg or if I split the reps between legs or just one leg at a time

W5/D5

Arms and shoulders on fire 🔥 once again, great workout!

OMG!!! Only mod was assisted chin-ups 🥲🥲🥲 I DID IT. 💙💙💙 hope this stays up for a little so I can finish the 8 week program. I’m loving it

Thank you! Question on the shoulder series...is it 3 min. AMRAP each direction? 🥺

Barbara

W6/D1

The tricep push-ups were nearly impossible for me. I could have used an adaptation for us weaklings.

Alyssa

This one felt so good. Got half the squat jumps. Did half gate swings. But the rest was *chefs kiss* I even asked someone for help with a machine. Just feeling great getting more confident and comfortable in the gym

W6/D2

This program is so amazing. I can feel myself get stronger with each session! Love it!!

Mica Betts

Refreshing to have a quality leg day without a whole bunch of squats!

Holly

W6/D3

I’m looking for a good tutorial for the trap push ups. My elbows won’t go down or up at the same time

Samantha

W6/D4

😍😍🔥🔥🔥I honestly enjoy all of your workouts but this one is definitely one of my favorites. I did this one at home so I had to modify the sprints for high knees and jumping jacks (I alternated each time).

Becca

W6/D5

Little sis tagged along for this one and it kicked both our butts!!

Filling the place holders would be awesome!! Also on the single leg 20-16-12 etc rep splits, are we supposed to do 20/leg? Or 20/set, making it 10/leg on that first set?

Lindsey

W7/D1

Holy shoulders Batman. That was a tough one.

Awesome great arm day. The rear delt machine💀💀💀

W7/D2

Done! Kicked my butt! One of the exhaustive workouts💪🤸‍♀️

Maddy

W7/D3

That burnout set was nearly impossible and made very little sense.  But I loved everything else.

W7/D4

W7/D5

Great workout! Just FYI you’re missing the videos from the second screen. Instead of 4 moves for each, there’s only 3 listed. I followed what was laid out on the first screen.

Sarah Mauricio

kielee

W8/D1

Missing rep/sets, so I did the usual 😊

Erin

Your leg days are always killer! I did 4 rounds of each superset. The workout lists 1 round for each, and that didn’t seem correct?

W8/D2

Exhausted!!! Way to create a killer upper bod workout

Alexandra

W8/D3

Did it! Dont knw how u make russian twists look so easy 😛 it takes so much of my core yo do it

Vivi

W8/D4

Wooooo I did it!! 🙌🏼🙌🏼 finished the year strong with the 8 week challenge :)

W3/D1

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