Name: Playbook - Hannah Bower - W3/D3 Get Stronger
Uploaded: 2023-12-12T00:44:18.780Z
Duration: 45 min
Description: W3/D3 Get Stronger

I think I do better with dumbbells but definitely seeing results

Monica

Alexandra

Loving seeing improvements from week 1! These workouts are helping me in my strength AND mobility!! Thank you Hannah!!

Lindsey

Ashley

The clams at the end killed me ☺️ As always, an absolutely amazing workout. It really pushed me to the limit today 💪🏻

Jenny

Forced my boyfriend to workout with me. He is destroyed

Allie

I’ve been in the fitness industry for over 15 years and just wanted to say thank you for the thoughtful workouts. I am 50 years old and this is exactly what I need.

Chau

Almost decided to go home after sitting in the gym parking lot for a while. But I turned my brain off and went in. IM SO GLAD I DID!

Kayla Lennon

Selma

Madison

Noticed my core is getting stronger! Can lift my neck and shoulders slightly off the ground now during dead bugs

Haylie

Suesan

Perfect workout after taking a little over a week off.

Great full body workout! Focused on tempo and increasing weights.. boy, did it feel good! 🔥🔥

Kolbi

🔥🔥🔥 exercises that used to be so awkward and hard are now feeling SO right!

Got up to 15# for drag curls & 10#’s for lateral raises… baby steps

Jackie

Great!  Kind of a leg day, but with bonuses, back, hip rehab!  Ty!

Leigh-Ann

Always good to start the day with one of your workouts

Bluann

Loved it! It was a challenge, but once my body got into it, it was so rewarding. Got out of my head and let my body do the rest ☺️

Love, love, loved! Still modifying slightly following two weeks sick leave, but feeling almost ready to get back in 100%. And still can't get over how three weeks of this program have completely resolved my struggle with split squats. Adding weight next time! 💪🏻

Inge

Any progress on adding a feature to log weights?

Emily

Great workout! I was able to lift heavier. Not sure if I'm doing the drag curls correctly, but I definitely feel it in my biceps and forearms!

Makayla

It’s amazing how much easier this is on week three than week one! I was able to lift much heavier already!

Taylor Groom

It was great! Loving the workouts! I’m the description for deadlifts and Bulgarians I’m mentioned elevation for each but didn’t see in the tutorial for the elevation, could you explain?
Also. On the pull downs on the side/alternate I can not get it to feel “right”. Is it pull and then twist /twist closer to the top?

Mandi

Great workout! Is it ok to use a hex bar for all different kinds of deadlifts

Christine

Those corrective exercises got me!! But they are slowly starting to feel better as my body gets stronger. Great workout 🏋🏻‍♀️

Alma Shamatov

Another great workout!! 💪🏾 It’s so nice to be able to enjoy moving my body again! 🥰

Élise

Perfect workout before Turkey Day. 

HAPPY THANKSGIVING!!

Michelle Eisenberg

Loved the workout! Feeling stronger 💯💪🏽💪🏽

Morgan

Meaghan

Been noticing a really weak grip esp. when I do the lat pull downs, any tips for increasing grip strength? (Also doing this program in combination with running)

Senna Dillsi

Katie

Wonderful getting better 🏋🏽‍♀️

Paola bello 

Phew. Tough. Good for the brain. Time to eat and sleep.

Lauren

Loved this!! Thanks for another great session!!

Alona

Second time around this workout was way more fun. Already feeling more confident with these exercises. Thank you so much!

Abby Cooper

So good!!! I'm really loving this strength program and I am glad I started it 🥺💛

Caitlin

Didn’t want to work out today BUT I’m glad I did 💥

Love that I’m lifting heavier than my husband now!

Kaytlynn

I was able to do the Junebugs correctly this time! Thank you for the great tips on proper form! It all just clicked into place today 😁

Chelsea

💜💜💜 felt that burn everywhere. Love it. Happy Hump Day

Jacqueline

Awesome!!! I increased my weights on the goblet squats and most of the exercises! it felt much better tonight!

Janine Ducharme

I cannot tell you how good I feel about myself after each workout!! Watching my strength improve EVERY WEEK is amazing and my confidence hasn’t been this high in forever! Thank you ❤️❤️❤️

Jessica

Woo woo … need a sub for those dips. I can’t do them

Hannah! I did my deadlifts at 65% of my max! I haven’t lifted that heavy in looooong time. It felt really good today. 💪🏻💪🏻💪🏻

Becca

I love the videos that accompany the moves but this week you added small changes (elevations or eccentrics) but the videos are the same. Could you re-shoot videos with those changes?

Thanks!!

This is legit kicking my ass....but I LOVE IT!!

Macheal Hartwigsen

Warmup
Alligator chops/tornado twists
Squat/duck hold
Lunge to stand
Lunge sequence
Rear delt pull to dislocations

Superset A
Romain deadlift (add elevation + 4 sec eccentric)
Bulgarian split squat ( add front foot elevation)

Superset B
Goblet front squat with pulse
Deadbug ( can add lightweight)

Superset C
Front to side delt
Drag curls

Alternating to regular  lat pulldown

Corrective exercise
side plank stability circuit 	 	 	
90 90 swivels with internal rotation

- 5 minutes of walking or jump rope 
- Alligator chops/tornado twists
- Squat/duck hold
- Lunge to stand
- Lunge sequence
- Rear delt pull to dislocations

- Keep your arms at shoulder height
- Slow controlled movements

Alligator chops/tornando twists

- Transfer your weight from side to side 
- Focus in warming up your legs

Squat/duck hold

- Keep your chest up
- Bring your back leg up pushing through your front leg

Lunge to stand

- Focus on the range of motion
- Keep your chest up

Lunge sequence

- Focus on warming up your shoulders with controlled movements 
- Keep your arms fully extended

Rear delt pull dislocations

Warmup

Equipment Substitution: Dumbbells or Kettlebells. If access to heavy weights is not available, feel free to add reps or any of the progressions below.

- Increase weight or change tempo


Hinge at the hips bending the knees slightly and come down
- Come down keeping a neutral spine 
- Come down until you reach shin height
- Pull back up engaging your hamstrings

Romanian deadlift

- Change tempo to 4 seconds eccentric. 


Start in a wide stance with your back foot on the bench
- Bring your back knee straight down
- Keep your chest up and your back straight
- Push through your front leg to come up

Bulgarian split squat

Superset A

- Add resistance band if you can!


Start with a shoulder width stance 
- Hold a dumbbell in both hands
- Flex at the hips and knees to come down
- Come down until you break parallel 
- Push through your heels coming up a couple of inches and go straight back down
- Return to the initial position

Goblet squat with pulse

- Form!!


Lay on the floor leaving no gaps between you and your back
- Engage your core and extend one arm and the opposite leg
- Return to the initial position
- Repeat on the opposite aide

Deadbug

Superset B

- Keep weight same but slow it down!

Raise the dumbbells keeping a slight bend at the elbow
- Raise until your reach shoulder height
- Lower in a controlled motion

Front to side delt

- Increase weight!

Push your elbows back as your curl the dumbbells up
- Make sure you are only moving your arms
- Squeeze your biceps at the top and come down in a controlled movement

Drag curls

Superset C

Equipment Substitution: place your hands on the edge of a bench, chair, sofa, or box and kick your feet out on the ground. Then perform a bench dip with the same form as above. For increase difficulty also elevate your feet.

- whatever version you did week 1 try to progress into a harder version! - less banded or weighted assistance!


Hold on to the bars keeping your arms extended
- Bend at the elbow to come down
- Come down until your arms reach 90 degrees 
- Push through your hand extending your arms to come up
- Engage your triceps as you come up

Vertical dips

Equipment Substitution: resistance bands or dumbbell pullovers (lay shoulders on a bench, press weights overhead, lower them to your ears, and then lift them with straight arms back to overhead)

- Increase weight!


Pull the bar down bringing your elbows in to your ribs
- Engage your lats as you pull down
- Return to the initial position 
- Pull down and rotate your body

Alternating to regular lat pulldowns

-Sit on the ground with both legs bent at 90 degrees.One leg should be in front of you and the other to the side.
-Lean over leg out front to stretch.
-Lift foot of leg out to side off the ground and pulse causing activation and stretch.
-Swivel and repeat for opposite leg

90-90 swivels

- Keep your core engaged 
- Rotate your leg engaging your glutes
- Keep your body parallel with the floor

Side plank stability circuit

Corrective exercise

W3/D3 Get Stronger

The yoga ball leg curls right have SLRD was madness!

This is my third program and I love the heavy lifting!

Trista

Alexi

W1/D1 Get Stronger

Catherine

Talesha Swainston

W1/D2 Get Stronger

So good! Picked up the right weights for the reps and every exercise and set was super effective.

Nice workout again. My legs are killing me this week. Just what I need to change

W1/D3 Get Stronger

Thorough explanations, great workouts! Thanks Hannah!

Courtney

Woah the butterfly swimmers were tough. I tried but don’t think my position is right.

W1/D4 Get Stronger

That kicked my butt! Sweating like crazy and 100% got to VO2 max.

Jazmine

W1/D5 Optional HIIT to add in

Struggled to do the incline box weights and Superman with weight, I tried tho!

I’m recovering from Covid for the second time. This was a really great combo to get back into moving my body. Thank you for all of your attention to corrective measures and form.

Kirsten

W2/D1 Get Stronger

Keeps getting harder haha I’m showing up so that’s good!

Love love these full body workouts 💪🏽

Jillian

W2/D2 Get Stronger

Laura

My first box squats. It was so good. Not having to go all the way down and feeling comfortable knowing the bench was there to support me. I guess you can always go heavier than your full squats, right?

Sirma

So good! My entire body felt worked hard!!

W2/D3 Get Stronger

Having to modify a little my gym doesn’t have a box but I did it!👏🏻

Hard but fun to try new moves I hadn’t worked on before.

Maggie

Hannah Campbell

W2/D4 Get Stronger

Would be nice to incorporate some upper body in the hit sessions. Maybe some low weight high rep stuff

Jenn

Woooeeee!  🔥!  Haven’t done a HIIT in a good minute and this definitely left me with zero in the tank!  Feel like a beast. Thanks!!!

Hard but very diverse so super good and challenging!

W3/D3 Get Stronger

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