Name: Playbook - Hannah Bower - W3/D4 Get Stronger
Uploaded: 2023-12-12T00:44:18.815Z
Duration: 45 min
Description: W3/D4 Get Stronger

Alexandra

My glutes are destroyed in the best way possible

Tiffany

Sooo good! I can definitely tell I’m starting to feel stronger!

Maddie

Good, the running was hard… haven’t run for almost 2 years. Had a birth for 10 months ago

Kolbrún Björg

Haylie

Really didn’t want to run but I’m glad I did. Felt good 💪🏻 🔥

Nikki

How am I already through week 3 of this program?! 🔥 Loving the push, Hannah!

Kolbi

Melissa

Today was one of those days where I probably should have stayed home haha. My body is tired 😅 in the best way possible 🙌

Kayla Lennon

Jackie

Wow, quick and effective. The last corrective exercise was the hardest!  Had to go without weights. 😊

Leigh-Ann

Divya

This whooped my butt today but I still feel stronger than the first time I did it. I went heavier and was so shocked I could do it! This program is changing so much for me! I love lifting now

Loved this one! The mile is getting easier! 🥰

Amanda

Been enjoying these workouts! My husband has joined me the last two sessions and he loves them too :) we just moved to Denver because I got a dream job at DU so we’re exploring gym options. Hoping to find a good fit soon - aka way less crowded and fewer bros.

Marinka

A great workout! Question: how would you suggest modifying the plank curls/extensions? My core isn't strong enough to properly support me.

Makayla

How do you get better at breathing during the high quantity squat? The first 10-12 I do fine, then after that I start struggling to keep my breathing even. Is it just practice?

Brittany

Love this workout! I feel myself getting stronger and more efficient through the supersets and having fun every time!

Tricia

Katie

So sore today 😆💀 Really thought I wasn’t going to make it through this workout lol but I did it! 💪🏾

Élise

One of the best workouts! I feel so strong 💪

Victoria  Sirch

First workout after Thanksgiving! Felt amazing!!

Michelle Eisenberg

Great workout! Feeling stronger on this one this week

Andree

NEW PR IN HIP THRUST! 🎉 super excited about it. I cannot wait to see what kind of numbers I will be doing at the end of the program.

Cleo

Feel myself getting stronger already! I love that it’s a little bit of EVERYTHING every day. No muscle group left behind. I’m hopeful I’ll be able to do more than one unassisted pull up by the end of this program.

Marivy

Biked instead of ran tonight, good otherwise! Just when I think I’m ready to up my press weight though….LOLNOPE 🥴

Lauren

I didn't expect to see improvement on the plank bicep curls to extension today but to my surprise i did! I could actually do it, even though it was shakily done.

Abby Cooper

Definitely challenging and necessary today 😊

Alona

I was feeling the cardio in those back squats 😂. Only one workout left in week 3! And then I'll be able to start week four when the detox challenge starts!!! 😍❤️

Caitlin

Lily

I have watched the videos that you have up about pregnancy on the app and thought that I felt much kore confident….. ummm not so much! 
I have been told several times over the last several weeks and abdominal exercises are a no for me. Planks are apparently very bad…. Is this true? 
I’ve read opposite opinions on that and am so confused. 
I am in my second trimester third pregnancy and this will be my third cesarean… my previous pregnancies I didn’t take care of my body at all. 
so this time is a big huge difference and I’m very overwhelmed

leah hall

Did 10x1min intervallstart + all strength exercises except the last two. The time run out and such a long time since intervals. Soo 😓😍

Ariane

Aubrey

The workout is great. After a week of friends being in town. My performance was trash. But I got here. It was a struggle to get going and then getting setup in a less than adequate gym was rough. But I did it!

Becca

Really good! I stayed the same in weights and just focused on proper form, it felt really good!

Janine Ducharme

Jessica

Love that you call them kettlebettles 😊 loving this program!

Lindsey

👌🏼 perfect blend of upper and lower body exercises

Sarah

This is one of my favorites by far! I like how it integrated full body

Melissa Variny

Got super sweaty in the beginning and overall felt really strong!

Megan

Wish there was a place to log my weights each week so I remember what I used before

Curves are getting toned and my 🍑 is poppin.’ THANK YOU!

Gabrielle

Tessa

Crusheddddd it!! Loving the progress I’m seeing. Can’t wait to get into week 4 and see the progress in some of the body weight stuff in those days.

Back at it!! Had to take a week off from a stomach bug that I got from my oldest. Yuck. But felt great today! Not going to lie I stepped on the scale today & got really discouraged because by now I had lost the weight with my 1st child at this point. But I do feel stronger & so grateful for two healthy boys & what my body can do especially with these workouts just caught in the body image of not being pregnant anymore but not quite fitting into my normal clothes yet. Thanks for a great workout though! ❤

Aerin

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

Run 1 mile or 5 30 second sprints

Squats

Superset A
Hip thrust with band
Kettlebell swing

Superset B
Military press
Lateral resistance band pulse

Superset C
Plank bicep curl into extension

Corrective exercises
Incline bench butterfly swimmers		 	 	 	 		
superman shoulder lifts- weight or no weight

- 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

1.0 mi Run

Running

Equipment Substitution: Dumbbells or Kettlebells (hold by shoulders or down by your thighs). If access to heavy weights is not available, feel free to add reps or any of the progressions below.

- remember this is a endurance set: will challenge muscle and cardiovascular endurance.
- WAYS TO apply PROGRESSIVE overload to THIS SET: slow the tempo down the first 10 reps, add 1-2 lbs, add resistance band around knees


Stand straight with feet hip-width apart
- Tighten your core and keep your chest up
- Lower down, as if sitting in an invisible chair
- Pushing through your heels, straighten your legs to lift back up

Squats

Equipment Substitution: Dumbbells or Kettlebells. If access to heavy weights is not available, feel free to add reps or a booty band for additional resistance.

- Showing an alternate video today as you should know have proper form!

- Add pulse at the end for more an additional burn!


Place your upper back on a bench
- Push through your heels bringing your hips off the ground
- Squeeze your glutes at the top
- CHIN TUCKED

Hip Thrusts

Can also use a dumbbell.

- Work on technique before increasing weight!

With your knees slightly bent, push your hips back, and swing the kettlebell back and between your legs
- Thrust your hips forward swinging the kb up
- Bring the kb up to shoulder height
- As you hips come forward squeeze your glutes
- The kb should swing back in a controlled motion

Kettlebettle swing

Superset A

- Increase weight


Hold the dumbbells with your palms facing away from you and your elbows at 90 degrees
- Press the dumbbell up above your head
- Come back to the starting position

Shoulder press

Can use a dumbbell or kettlebell.

- Increase weight or add a few more banded pulses.

Hold the band with your palms facing your body
- Raise the band with your elbows slightly bent
- Come up until you reach shoulder height
- Come down with a controlled motion

Lateral band resistance with pulse

Superset B

- No change: work form.


Hold a plank position
- Without rotating your back and keeping a neutral spine curl the dumbbell up
- Extend your arm engaging your tricep

Plank bicep curl into extebsion

Plank bicep curl to extension

- Place your upper chest at the top of an incline bench
- Raise your arms in a controlled motion
- Make sure you don't raise your head

Incline bench butterfly swimmers

- 30 seconds or as many as you can!

Lay on the ground face down
- Raise your arms off the floor and extend them
- Bent at the elbow and come down
- Extend your arms
- With your arms extended bring your hands toward your waist

Superman shoulder lifts

Corrective exercises

W3/D4 Get Stronger

The yoga ball leg curls right have SLRD was madness!

Ashley

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

Trista

Alexi

W1/D1 Get Stronger

Catherine

Talesha Swainston

W1/D2 Get Stronger

Monica

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

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!

Rochelle Rosenblatt

W2/D5 Optional HIIT to add in

Felt good! Made some substitutions for what worked at my gym but felt more doable compared to week 1!

W3/D1 Get Stronger

Is it me or sumo deadlifts are harder than conventionals? I mean how can people call them cheating? They are hard AF.

So good! Was able to the knee drives this week!

Jenny

W3/D2 Get Stronger

I think I do better with dumbbells but definitely seeing results

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

W3/D3 Get Stronger

I got my fiance to join me on the kettlebell run! 😍

Rachel S.

Molly Grace

This whooped my butt! Had to do what I could but am looking forward to seeing some major improvement as I go through the program.

Jenna

W3/D5 Optional HIIT to add in

Nicki

Simone Fisher

The Kettlebell/Run workout 😍 So quick but brutal!

Every time I do your workouts I‘m gessing: YOURS ARE THE BEST! Really like your natural appearance, it‘so motivating!! ☺️🙏🏼

Carina

Those extensions are still a killer 🫣!!

Loved this🙌🏻focused on form in every set

Ana Grace

W4/D1 Get stronger

Still struggling with dead lifts but did 40 pounds!

OMG I was sore from yesterday, but I upped my deadlift weight and I did one set of the Bulgarians jumps. I said nooo way 🤣 but then did it! Wow so tired and so sore. Thank you Hannah!

W4/D2 Get stronger

This is such an intense workout! Love it!

So good... I needed to just sweat and work all this anxiousness out.

Tori

W4/D3 Get stronger

Surprisingly .. my back feels like I just had a massage .. thanks for that!

Kara

Y’all. Not going to lie. I had to mentally prepare myself for this one. But, killed it. You got this 🙌

Ashton

Mackenzie

W4/D4 Get stronger

Christina

I love the kettlebell run! Just did that part to end my weight lift sesh 🥴💪

Beautiful end to this week! 💪🏾🦵🏾❤️

W4/D5 Optional HIIT to add in

Did this one at home. Used my porch stairs and 10# db for American swings. Tough as heck in the heat. But much needed sweat session 🙌

Ludim

I have been struggling to workout consistently, friggin laziness, weather, blah blah.

I feel so much better 🙏🏽💪🏽🤎😊

Tried my best with the push ups still modifying but feeling great.

W3/D4 Get Stronger

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