Name: Playbook - Hannah Bower - W3/D3 Full Body Foundational Fitness
Uploaded: 2024-01-18T19:28:17.893Z
Duration: 50 min
Description: W3/D3 Full Body Foundational Fitness

Aaarrrgggghhh, those push presses, that finisher 🥵 I'm so dead.

Nicole Loewen

Thought my arms were going to give out at the end 😂

Jade

Brittany Nunley

I coded multiple times during bench hops lol.

Sirma

Oh my goodness that finisher was brutal after yesterday's upperbody day🔥🔥🔥

Cynthia Contreras

The superman push up finisher was a killer finisher! Great workout

Jaime

Doing lots of better in the 2nd try/round! 💪🏼

Carina

Tiari

This program has already helped me so much, and I just finished the halfway point! (Not participating in the challenge).
I use heavier weights each time! And while I still have to modify a lot, I can FEEL the difference in my form, and it makes the movements easier and makes me feel stronger.

Elizabeth

Whoa. Those bench hops at 8,800’ altitude with bad knees…no joke! 😥 

Workout:  ✅

Jessica

Holy smokes.  That was deceiving.  Love the punch this packed.  I’m dripping. 🙌🏻💪🏼💗

Michelle

Did as much as I could…. Returning from illness is difficult

Arpita

The bench hops were intimidating but I did them. They may not have looked pretty but it got me swestingggggg!

Brandi

Almost didn't do this one because of the jumps! Definitely a skill that needs improvement.

Courtney

PHEW! 205 PR deadlift today! Going back this week and doing a few days I missed. Felt strong on deadlift day and decided to try a few 1RM and killed it! And PS: one min into that finisher I was like “there’s no way I can do this” but I did all 3 mins! So proud! Let’s go girrrrrls!

Arianne

Wasn’t a fan of this flow. The like the walking lunge and shoulder press, of course the deadlifts, but the other parts felt slightly out of place. Maybe because it was a bit should let heavy.

Briana

The finisher was killer! 🔥🔥🔥🔥

Beatrice

Called work and told them I'd be late because the workout was going so well 😄

Whew! Started on upper body and immediately pulled something in my peck so I pivoted to the full body. Not what I thought I'd be doing today, but a great workout

Sarah

Kristen Barber

Before the workout: oh I might want some more shoulders today.
After the workout: no the frick I do not.

Chelsea

Wow that full body workout had me dead at the end 🥴😪. Much needed after the week I had.

Dedra

I meant to say, i weed myself one they bench jumping.

Leigh-Ann

Totally wee'd myself. once my body got used to the movement, it went on auto pilot and started jumping. Peed myself, stopped, and slowed down. Next time I'll sub out for planks (moving legs or at an A shape). Love deadlifts tho!

Really did not want to workout today, didn’t think I could do this…did the whole. damn. thing. Surprised myself with a great workout to kickoff the weekend. Thank you Hannah!

Roxanne

My favorite workout day! Love these deadlifts & full body!

Virginia DelBondio

As I’ve mentioned, I’m horribly out of shape, so all of these workouts are a huge challenge for me.  That being said, I love the workouts so much and I appreciate not having to figure out modifications because you provide such a wonderful variety.  Thank you so much…you can’t possibly imagine how desperately I need this!!

Carrie

The videos and written details are so helpful. Love the timer and recording feature. New favorite workout app.

Heidi

Brutal but in the best way!! Finisher almost finished me 😂

Jacee

Ashley

Olivia

Carol1

Wow that finisher is a true burner. What a sweat!

Shanele

🥹🥹🥹🥹RIP to my whole body. This was easily the most challenging workout thus far. Adding an extra working set for DL just to follow it up with the step ups. I kept telling my legs to move, but they didn’t get the memo lmao. Don’t get me started on that finisher 😤😤😤. Legit cannot move at the moment.

Cleo

Loved this! Had to get a little creative for Superman’s while preggo

Brooke

Holy moly those bench hops after heavy deadlifts ☠️☠️☠️

Becca

Feeling strong! Great full body. Just what i needed after a lazy weekend.

Reagan

Got this done! Those high step ups were tough 🫠🫠🫠🫠

Sumaiya

Yass this was killer. Looked easier than it was

Bekah

So much sweat after that finisher!!! Feeling so strong 💪😁

Maddie

Breah

I was stronger than I thought for the finisher. It was actually FUN!

Sara Paterson

Did this one on vacation so I had to modify some of the movements but I'm so glad Hannah provides the information to modify easily!!

Molly

Julie

The finisher really challenged my mind connection with my DR. But the workout was great! 🥵

Brittany

It’s everyone’s favorite, deadlift day! 

Okay progressive overload for today: increasing our working set by 1, we are now up to 5x5 🫣

Reminder, there’s other forms of progressive overload other than weight and volume! Be sure to watch the mindset from the start of the week.

Use this warmup to get ready for deadlifting!

Reps are just suggestions, move through these movements as much or as little as you need.

Modifications: bands, Bodyweight , limit weight 

Substitutions: lat pull down 

Form: 
-start seated with your ribs stacked over your pelvis and your weights in hand
-begin to engage your lats and scapula as you try and pull the weights towards your hips
-pause at the top of the rep
-lower and repeat

Lat Shrugs

Recommended reps: 5 narrow, 5 standard, 5 wide 

Modifications: limit range of motion, remove weight

Substitutions: standard bodyweight squat

Form:
-Start in a narrow deep squat, with feet close together, holding your weight or weights out in front by your chest -Toes are straight ahead or slightly turned out, but never inward, glutes are as close to your heels as possible -Think about ribcage stacked over pelvis keeping a tall chest.. Knees are aligned over your ankles. 
-Rock back and forth to stretch and mobilize your ankles -Begin to stand to by extending your knees -Think about driving your feet and knees apart -Press to standing -Then you will lower back down into a deep squat
-You will then come halfway up, engage your glutes, and then lower down to a deep squat
-This is one rep
-You will perform suggested reps with feet narrow
-Then you will widen your feet to hip width and repeat the process
-Finally you will end with feet wider than hip width

1.5 Squat Variation

Recommended reps: 5-10

Modifications: limit range of motion, place toes on the ground

Substations: supine marching, bicycles, or core of your choice 

Form.
-start in a hands and knees position, wrists are underneath shoulders and knees underneath hips 
-lift opposite arm and opposite leg off the ground without moving your torso 
-reach hand and foot out as far as you can 
-engaging your core pull elbow and knee to meet each other underneath your torso 
-switch sides
-repeat 

Breathing tips:

On the inhale: relax and lengthen the PF and breathe into ribcage laterally: belly will expand some ( check out the video on engaging the PF correctly)

On the exhale: engaging the ENTIRE pelvic floor. Not just a kegel or holding in your pee. Then you will wrap your TVA by thinking about pulling your hips together, middle sides together and ribs together: zipping up a coat or hugging your baby or organs!

As you exhale extend hand and foot as far away from one another a you can and hold.

Pelvis stays neutral and doesn’t shift

Spine stays neutral and knees under hips

Bird Dog

Recommended rep: 5-10

Modifications: can place shoulders on elevated surface, can elevate feet, can do both feet together

Substitutions: hip thrusts

Form:
-lay on your back with your feet firmly planted on the ground, knees are bent at 90 degrees 
-tilt your hips forward into a posterior pelvic tilt
-lift one leg in the air or cross your ankle over your thigh, whatever is comfortable
-engage your glutes, appropriately engage your core 
-begin to press down into your foot and feel driving your hips upward
-press as high as you can keeping your hips square
-pause at the top of the rep
-lower down maintaining your pelvic tilt

Single Leg Glute Bridge

Deadlift Warmup

Reminder* weights Hannah uses are for demonstrations purposes, please challenge yourself with either the weights you choose or the modifications you choose. 

Recommended warmup sets: 2 (10 reps, 8 reps)
Recommended working sets: 5 (4-6 reps)
Recommended weight: heavy 

Modifications: lower weight and increase reps 
Equipment substitutions: dumbbells, kettlebells  
Substitutions: romanian deadlift, sumo deadlift, stiff leg deadlift,  
For a more in depth review of form for deadlifts watch the tutorial video in the start of this highlight.

Forms
-start standing with your ribs stacked over your pelvis and with a barbell or heavy weights at your feet. Place the bar just above your feet, close to your shins  -First bend your knees until your shins touch the barbell, this is the angle at which you will hinge to grip the bar - as you grip the bar, do not lower or lift your glutes, maintain original position -engage your lats at the same time you appropriately engage your core, keep your weight distributed throughout your feet, do not lean forward onto your toes  -keep your spin neutral and head neutral (dont want chin tucked hard or arching upward) -begin to extend your knees to standing -Pull the bar up keeping a neutral spine, shifting your weight back and appropriately bracing core  -Reach full extension; but do not pushy our hips forward, keep hips under ribs -lower the weights to the ground and repeat

Deadlift

You will need a bench or stable surface for this superset

Recommended reps: 6-8 high, 6-8 fast, 6-8 high, 6-8 fast

Reps are per side

Modifications: shown in video, you will remove the height and explosiveness with the hops, and slow down the speed. Can also face forward on the bench

Substitutions: lunge jumps, skaters, burpees or any plyometric exercise of your choice

Form:
-start standing laterally next to a bench or safe surface
-chest is tall, ribs stacked over pelvis, and one foot planted firmly on the bench
-press through your planted foot to explode as high off the ground as you can
-As you go up and over the bench, place your foot that was farthest away from the bench onto the bench and your foot that was on the bench on the ground
-you’ll load into a squat to be able to jump and explode as high as you can in the air to repeat.
-perform recommended reps
-then you will switch to focusing on staying low and close to the bench and going quick
-the same process applies
-repeat going high, then repeat going low and fast

High, Fast, High, Fast Bench Hops

Recommended time: 30-45 seconds

Modifications: go into your knees, or elbows on a bench 

Substitutions: plank shoulder taps 

Form:
-start in a plank position. Core appropriately engaged to manage pressure, hands underneath shoulders, hips square, and back is neither rounded or sagging
-maintaining an engaged core, drop one elbow to the ground at a time
-try to have as little wiggle as you can 
-once both elbows are on the ground, place one hand down at a time and press back to plank.
-alternate which arm you lower to the ground first

Commandos

Bench Hops ss Commandos

You will need a barbell or a plate for this superset.

If you can, go right from your lunges into your push presses with minimal to no rest

Reps are per side
Recommended reps: 6-8
Recommended weight: medium to heavy

Modifications: hold weights in front racked position, alternating forward and back lunges 

Substitutions: alternating step ups 

Form:
- Start with feet hip width-ish apart, core appropriately engaged to manage pressure, and ribs stacked over pelvis
-press your weight(s) overhead, do not lock out your elbows, keep a slight bend in them
-monitor for rib flare whenever weight is overhead
- Step forward with one foot flat on the ground and lower down until knees are 90 degrees, or however far range of motion always 
-keep your knee pointing forward or slightly outward, but not inward 
-keep your core engaged and activate your glute
- Push through front heel and glute and stand back up 
- Try not to push off your back foot, motion is powered by the lunging front leg

Overhead Walking Lunges

Recommended reps: 10-12
Recommended weight: medium

Modifications: remove the push and perform shoulder press 

Equipment Substitution: bands, kettlebells, barbell 

Form:
-start in a standing position, feet firmly planted hip width distance apart, core engaged
- press your arms with a dumbbell or weight in each hand overhead
- do not lock out your elbows, keep a slight bend in them, keep your wrists in line with your shoulders
- Lower the weights down to your shoulders, elbows forward of your body
- while you’re lowering slightly dip your torso (think hinge) by bending your knees 
-as you go to press the dumbbells back up overhead, press through your knees and hips to neutral position
-do not lock out your knees

Push Press

Overhead Walking Lunges ss Push Press

Recommended time: 3 minutes

Recommended ISO pushup time: 10 seconds
Recommended Superman ISO time: 10 seconds

You will alternate between ISO holding your pushup to your superman for a total of 3 minutes. 

Of course there will be moments of rest as you roll over and transition, that is okay.

Modifications: hands elevated, knees down, increase rest 

Form:
-start in a plank position (can go on your knees, can go hands elevated, or even hands on the wall)
-lower down so that your elbows are bent at 90 degrees (but the are angled at a 45 degree angle, always)
-hold this position for approximately 10 seconds
-then lower down all the way to the ground, lift your arms and legs into a superman hold, hold for 10 seconds
-lower,  press into your pushup
-repeat

Push-up Superman Finisher

W3/D3 Full Body Foundational Fitness

Tylar

Dani

Excited to start! I have been wanting something like this for awhile but didn’t know how excited I really was intil it was offered!

Mandatory Viewing, Please Watch All Videos

Hi Hannah, how do I join your foundational challenge Facebook page ?

Holly

Sooo excited to learn more about why and how to do these movements! I think it's going to be a fun twist to mindset mondays and can't wait to learn more!

Excited to learn pull-ups too! Didn’t know that was part of this. Tried to learn those on my own for 8wks and made barely any progress

Foundational Fitness Coming May 15th

Very helpful. I appreciate the explanation of increasing weight and why. 
Thank you.

Jenny

Great info!! I can’t wait to get started. Hopefully I don’t max out my weights otherwise I’ll be upgrading the home gym

Cristine

What If I Don’t Have A Barbell/Pull-Up Bar

Brittanee

Anything will be overload for me! Been like a month since I’ve been in the gym due to injury so … lightweight! And not Ronnie Coleman lightweight 😂

Dani Pasano

Progressive Overload

Yes! This is helping so much and is exactly what I'm needing.

Nargis

Andrea

Squat Tutorials + Equipment Substitution

Great to really get the technique correct, I’ve always been worried about injuries with deadlifts and hence avoided with any weights

Kayhlia

I legit wanted to “like” that multiple times haha

Deadlift Tutorial + Equipment Substitution

Your lovely to really explain all these things everyone else Ive come across DOES NOT they automatically assume you know all these different things

Uff tough stuff, but great for the core engagement

Pull-Up Tutorials + Equipment Substitution

Amazing modifications when standard workouts just expect you to do the full push up 🙄🤯 thank you!!

Roslyn

That was sooo helpful with all the ideas & variations! Makes this seem so much more attainable!

Push-up Tutorial

Before: 
Squat, 84
Deadlift, 84
Pull-up/row, a couple at level 7 on bar rack
Pushup, eccentric from hight box at gym
After
Squat, 94
Deadlift, 144
Pull-up/row, 7 reps at level 11 on bar rack (4 levels lower!)
Pushup, 8 on the floor, not to the floor yet, bit didn't need my knee!

I cannot believe how much progress I've made! Tbc

I didn’t get to finish the program in the 6 weeks but wanted to do my buy out anyway! Definitely improvements! Next time I do this I’m hoping to be in a gym because I’d love to see how much progress I could make with the right weights and equipment!

Optional Buy-In

So amazing! Love how well you walk through every movement and the mobility exercises at the beginning. As a newbie, this is all so helpful 🫶

Keara

giraffe legs at an all time high right now 😅😅💪🏼

Brianna

Elise

W1/D1: Lower Body Foundational Fitness

I always underestimate slowing things down!

Brittney Howell

W1/D2: Upper Body Foundational Fitness

Had to skip a few exercises because my chest isn’t ready ! But felt good to lift heavier today

Made this a little more hitt like today with reducing weight and rest times! Loved it!

W1/D3 Full Body Foundational Fitness

Excited to get back to running! Loved this part last time!

Run before weights this session. Cooked! 🥵

Simone Fisher

This is always a mental battle on the way back up for me. BUT my paces increased 😈 my fav kind of progress!

Katie

W1/D4 Optional Cardio Foundational Fitness

First day back after a cruise, lots of food, and a terrible cold! Thankful for a guided program to get me back into routine

Morgan

I’m finding a lot of weak points in myself. I LOVE THIS PROGRAM. Getting so strong!

Taylor

W2/D1: Lower Body Foundational Fitness

Another great one …. Loving the variety in this program

Helena

W2/D2: Upper Body Foundational Fitness

Still recovering after vacation and illness. Had to add extra rests in this one. Hopefully can redo when feeling back to normal

All I have to say is WOW…. If I don’t have a six pack tomorrow after that core finisher I’ll be shocked 😂😂😂

W2/D3 Full Body Foundational Fitness

Would love slightly further but great workout 😊 thanks 🙏

W2/D4 Optional Cardio Foundational Fitness

I have been lifting for a couple years and this is the first time I have ever heard of progressive overload as something other than increasing weight. This changed my entire perspective. Thank you guys for sharing this. I feel a lot better about my workouts now.

I really needed to hear these. Thank you.

That was me the other way wanting to go harder at the glute bridge and didn't go my way 🤣🤣🤣 ate the humble pie and went back to usual weights

Progressive Overload: How to challenge yourself & get better

Still recovering from sickness. But besides that I still highly underestimated this workout.

Audrey

Dayna

W3/D1 Lower Body Foundational Fitness

Boy oh boy did this prove much harder than I expected …. Still struggling with my eccentric pull ups…. But I was able to do the first set on the bar without having to move down to the ground

Emily Pokrywka

W3/D2 Upper Body Foundational Fitness

I impressed myself with this one! Loved the circuit style. Kept my mind engaged and focused.

Not a runner so these are tough but a great challenge!

W3/D4 Optional Cardio Functional Fitness

HOLY QUADS. I hope Hannah is ready to pay for my wheelchair for the next 5days. So painful and so rewarding

Jennifer

I love how flexible this program is. I make the main exercises my mandatory exercise and then add whatever I want! Today I did clamshells and kneeling hip rotations instead of the plyos because my pelvic floor wasn’t feeling it, and it still was an excellent workout!

Brenna

This is the sweatiest I have been the entire program!!! Hit a PR too!

W4/D1: Lower Body Foundational Fitness

a good way to start another week. been feeling stronger than I ever have 💪🏼

Loved the burn out at the end and the core!! 🔥

Jessi

I did NOT want to workout today…. I tried 3 different times today before I finally committed and did the workout! But I completed it and I’m happy I did

W3/D3 Full Body Foundational Fitness

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