Name: Playbook - Hannah Bower - W3/D4 Shoulders Glutes and Core Get Stronger 3.0
Uploaded: 2022-09-28T01:33:01.401Z
Duration: 45 min
Description: W3/D4 Shoulders Glutes and Core Get Stronger 3.0

Hands down best program I’ve ever done. The variation keeps it interesting and fun!

Mindy

Tracy

Great workout, reminded me why I love weight training ❤ Thanks!

Nicole Loewen

Catherine

McKenna

Amanda

Cassie

Kate

Such a great workout! I  felt really strong today! I’m enjoying the strength building 😂

This took me an hour and 10 mins but I got it done😭 not feeling like myself

Madison

Rylee

Another awesome workout!! 💪🏼💪🏼🙌🏼🙌🏼

Nikki Ouk

I had a very restful sleep and I sure felt it in my workout, my body hit some PR’s today and that was exciting! The conditioning at the end was super fun, love the lunge twists!

Janine Ducharme

The curtesy step ups were awesome! Never have done those before.

Shannon

Added my weighted vest for 1/4 of the workout!

Delaney

Sooo good.  Like 219 cals burned good.🙌🏻🙌🏻🙌🏻

Ashley

Okay, I’m dead. What I way to end the week.

Evelyn

Maddie

Diane Male

Loved this workout!!! Saving it in my favorites 😍

Caitlin

Courtney

First day back at the gym in a while (due to traveling and mama life) and I finished the whole workout! Very proud of myself!

It’s gets easier ladies and gents!! Just keep at it

Sarah

The conditioning was brutal for me! Could only perform 3 rounds. My forearms are sore from yesterday so today was tough. I feel strong though 😊

Reagan 

This one really got me sweating. Feels good!

Katie

I loved today! Pushed me just enough 💪🏽

Jackie

Still loving it in week 3!! I listened to my body this morning after very little sleep and modified and then went on a long bike ride. Still working on my mindset that some is better than nothing and the weekly talks have been helping!

Lauren

The banded good morning & squats. Glutes we’re on FIREEEEEE. Excellent workout!!! I did it barefoot and boy did that make all of the difference. I was really able to activate my glutes.

Cleo

That conditioning looks simple enough being just a band and body weight but the number of reps is killer! My legs are on fire!

Sheina

👏🏼👏🏼👏🏼. I had limited time today but this was it. This was exactly what my body and mind needed.

Christa

I think this was one of my favorite workouts so far!

Completed the 1st 2 circuits at home with weights = amazing circuits!! 
Completed the clams and conditioning in hotel room the next = amazing conditioning sets and the clams were fantabulous!!
Loved being able to have circuits that could be done with just resistance bands

Jessica

Tess Creatura

Casey

I. Felt. So. Strong. during this workout! Thanks for putting together solid exercises that really made me slow down and work for that burn!

Wow that was mentally and physically tough but man what an awesome workout

Candice Stone

Some of this was very awkward to do in a guy but made me feel like a boss bitch!

Kimberly

Molly Grace

Made it through 3 rounds of the conditioning and man it was tough!

Jillian

Fun workout! Targeted keys while engaging at the same time 😁 Loved the hit!

Aissa Trevino

My motivation has been lack lustre. Has been 5 days since last work out - OI!!

Those supported clan shells were burners 🔥!

Alona

This week I relapsed. This workout was the first step to being back on my feet. So much love!

Workout:
Snatch ss Alternating Delt Raises
Curtsey Step-Ups ss Single Leg Romanian Deadlift
Supported Clams ss Elevated Sumo Complex

Conditioning:
Goodmorning
Squat
Reverse Lunge Twist
Plank knee taps

You will need a pair of weights for this superset

Equipment Substitutions: you can use a barbell or kettlebell/dumbbell for these

Modifications: Deadlift the weight to your hips, curl the weight to your shoulder, shoulder press the weight overhead

Recommended reps:
barbell 6-8
dumbbell 8-10

Form:
- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Alternating arms each rep

Snatch

Substitute: dumbbells or kettlebells 

Form:
-Engage your core and stand with shoulders retracted
-lift one arm out to the side and one arm out in front 
-switch directions per rep

Alternating Delt Raise

Snatch ss Alternating Delt Raises

You will need a pair of weights and a steady surface to step up onto.

Modifications: stay on the ground and perform Curstey lunges, or perform standard step-ups

If you are holding weights you can hold them by your side, or up by your shoulders.

Recommended reps: 8-10 per side

Form:
-Start standing on the bench/box/sturdy surface
-Lower one of your legs to the ground by shifting your weight into your glute 
-Lower the leg down and across your body so that it lands on the other side of your body

Curtsey Step-Ups

Modifications:  minimize range of motion, hold onto a bar, wall, or object to help balance yourself, two feet Romanian deadlift 

Recommended reps: 8-10 per side

Form:
- Stand tall with an engaged core and retracted shoulders
- Shift your weight onto one leg
- Sit your hips back
- Come down keeping a neutral spine 
- Keep a slight bend at the knee
- Come down to shin height and pull back up

Single Leg Romanian Deadlift

Curtsey Step-Ups ss Single Leg Romanian Deadlift

You will need a set of weights or one heavy weight and an optional booty band

Modifications: you can lay on your side on the ground and lift your top leg. If you are at the gym you can do the abduction machine

Recommended reps: 10 per side

Form:
- Place band just above your knees
 - Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Supported Clam

1 rep= 1 sumo deadlift + 1 good morning 

Modifications: remove deficit and perform
Movements separately

Form:
-Start in a sumo stance (feet wider than shoulders toes facing outward)
-Lower down into a sumo squat 
-Instead of squatting back up, shift your hips back and straighten your knees into a good morning position 
-with a slight bend to your knees stand with a flat back 
-repeat

Elevated Sumo Complex

Supported Clams ss Elevated Sumo Complex

You will do 3-5 rounds of the following. Do your best to make these movements as consecutive as possible. Rest after the round, not between movements.

20 (banded good morning)
20 (banded squats)
10 reverse lunge twist
10 Plank knee taps

Equipment Substitution: barbell, KB/DB

Modifications: do without a band

Form:
- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

Equipment Substitution: booty band, barbell, kettlebell, dumbbell 

Keep the band around your shoulders from your good mornings.

Form:
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Banded Air squats

recommended reps: 10 per side

Form:
- Stand tall with core engaged and shoulders retracted
- Stand with your feet close
- Step back into a reverse lunge 
- As you press through to standing take your knee across your chest to meet your opposite elbow
* Work both sides

Reverse Lunge To Twist

Modifications: tap one knee at a time 

Form:
- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged
- Bring one knee down to the ground
- Return to starting and repeat on opposite side

Plank Knee taps

Conditioning

W3/D4 Shoulders Glutes and Core Get Stronger 3.0

Tammy

So excited to be a part of this challenge!

Kayla

It was great! Exited to start the challenge/workouts :)

Andrea

Releasing January 3rd for the Diet Culture Detox Challenge!

Great explanation and demos of the movements! Lots of useful information.

Kellie Rongey

Amazing explanation. Youre a great teacher

Emily

The Basics Of Modifying

Ashley Powell

I really appreciate the “just get movement in” because I do not go to the gym, but I stress myself out with the equipment I have and not being able to meet the exercise requirement

Common Questions: How Do I Modify Gym Workouts For Home?

Starting this program again, and from last time I’m starting the same weight for some movements and stronger for others. Man am I sweating after that EMOM!😅😂

Autumn

Loved this! Excited to go through this plan 🙌🏼

Jody

Squat - 145
Deadlift - 165
Barbell press - 85 
Knee push ups - 15
EMOM- got through the 8’s and was 2 reps shy of finishing the 9’s

21w + 5 days

Gina

Buy-In Workout

That was excellent and informative feedback and preparation for this challenge ❤️

This was the best thing to listen to ever. ❤️🙏🏻

This is mostly what’s missing in the fitness industry 🙏🏼🙏🏼

Week 1 Mindset: Setting the stage and managing expectations

love it!! excited to start this journey w you!!

Gabrielle Rick

I didn't get to do this challenge in January and now I'm determined. I'm gonna be sorrrreee tomorrow.

Kara

W1/D1: Legs and Core Get Stronger 3.0

even in a hotel gym, this workout slapped !!! so good !!

Such a well rounded workout! Love that it wears out my muscles and then gets my heart rate UP!!

Nicole

W1/D2 Chest and Back Get Stronger 3.0

Alexandra

It’s so amazing to see that I can lift a bit more than the last time.

Keri

Maria

W1/D3 Bicep and Tricep Get Stronger 3.0

Paige

Love these workouts with the conditioning at the end.

Margaret

Always get a really good sweat with this one especially after the conditioning 🔥🔥

W1/D4 Shoulders Glutes and Core Get Stronger 3.0

That was very informative and a lot to take in but excellent information to reflect on

Consistency has been my huge hurdle; putting myself down because I did 3 workouts instead of 4 for the week for example, and feeling like I was lazy in doing so when life threw me curve balls that week. Thank you for this, for reminding us all of finding the why and to persevere. ❤️

Sofia

I started crying listening to this as consistency has been my largest struggle. I used to be a personal trainer and drove my self hard and after I changed my career I have struggled to find my self within health and fitness again. It used to be my largest passion and I thrived in it but now I can't seem to find where I fit in it anymore.

Alleah

Mindset 2: Cultivating Consistency

Definitely going to feel this tomorrow 🤣 legs are on 🔥🔥

Great leg day! I’m so happy you put modifications on here. The gym was crowded so I was able to use the modifications you recommended since a lot of things weren’t available.

I absolutely love the conditioning after strength! Your workouts are amazing 💜

Jessalyn

W2/D1: Legs and Core Get Stronger 3.0

Allison

Cathy

W2/D2 Chest and Back Get Stronger 3.0

Love the variation of workouts! ♥️ By far my favorite program I’ve ever done to date

Jaclyn

W2/D3 Bicep and Triceps Get Stronger 3.0

Ahhh!!!this workout is always so intense!! I love it!!! 🔥🔥🔥

Great lift and conditioning workout. 💪

W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

I love full body days since I can move quickly through from set to set since the muscle group is always changing!

That felt great! I’m going going back on the optional workouts that I missed earlier in the program to complete this program fully! 
I got through 4 rounds in 30 mins. I probably could of made one more round but ran short of time. Glad I did it!

5 rounds and I'm dead (good dead 😃)
Love this workout can be as hard/easy as I'd like depending on the weight used.

Hana

W2/D5 Optional Full Body Get Stronger 3.0

Perfect for days like this week when life is so busy and chaotic and that motivational or goal starts to feel far away or further away.

I absolutely love how you both incorporate more than just speaking about motivation, but speak about other important topics - putting in effort, baby steps, comparing, etc. love this!

Always get emotional during these mindset talks. It is a big weight off of my shoulders to know that perfection is not required during this challenge. Grateful for this community 💕

Lily

When Motivation Dwindles

Shaking!! 🔥 you don’t realized how strong you gotten until you can do a workout without modification I love that feeling! 🤗🤗

W3/D1 Legs and Core Get Stronger 3.0

The plank complex is a sneaky little bugger!!

W3/D2 Chest and Back Get Stronger 3.0

Had to modify due to gym availability and ability. I was a bit disappointed about that... but still walking away with jello arms and that gym high!

Conditioning was so hard! Modified almost everything but my arms are still shaking 💪

Some of the move were very advanced… thank goodness for modifications 😅

W3/D3 Biceps and Triceps Get Strongr 3.0

Great workout! These whole body workouts are great, I really like how they are laid out! Thanks!

Woah!! Love this one!!  Only 35 mins, 6 rounds and I am soaked!! Sweat is gold! 🙌🏼🙌🏼💪🏼

W3/D5 Optional Full Body Workout

Great insights, as I reflect on the information discussed, I do notice my body operates at a more optimal level with more sleep/rest in the bank, than on 5  hours of sleep. 
Thank you for sharing great content!💚

I loved this chit chat! This has been something that I feel like I’ve grown in so much over these past few challenges. I notice the times when I’m using its as an excuse rather than as a need.

Taylor

Loved this. I have had some days that I know I needed discipline over rest 😂. It's hard! I feel like it's definitely something you learn about yourself overtime. Thank you 💛

To Rest or Not To Rest

Just another reason to be grateful for working out, my body, and that leg day feeling 💪🏼💪🏼💪🏼

No matter how many times I do Bulgarian Split Squats, they still kick my butt!!! Such a great workout!!

This week is so good, I’m repeating it and going heavier

Justine

W4/D1 Legs and Core Get Stronger 3.0

Bekah

The Y movement is so challenging, is there anything I can do to help improve on that?  Or just more of these exercises?  I guess what I’m trying to ask is, is it a specific muscle that is weaker, causing those to be so hard for me?  Sorry if this is a dumb question.

Wow. Seemed like a simple workout, but the burn and was real in that conditioning!!!!!

W4/D2 Back and Chest Get Stronger 3.0

My arms are shakingggg. I could barely complete the crab toe touches!!

W4/D3 Bicep and Tricep Get Stronger 3.0

Love this one! Short and sweet and sweaty! 🥵😆💪🏼

W4/D4 Shoulder, Glute, and Core Get Stronger 3.0

Such a great workout! Instead of going for rounds I went for time! 8 rounds in 20 min with the heaviest dumbbells I have!! 🔥💪🏼

W3/D4 Shoulders Glutes and Core Get Stronger 3.0

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