Name: Playbook - Hannah Bower - W3/D4 Shoulders Glutes and Core Get Stronger 3.0
Uploaded: 2022-02-22T15:40:40.090Z
Duration: 45 min
Description: W3/D4 Shoulders Glutes and Core Get Stronger 3.0

Courtney

Ashley

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!

Evelyn

Madison

Nikki Ouk

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

Delaney

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!

Rylee

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!

luv luv luv luv luv luv luv
I want to marry this workout

Leigh-Ann

Megan Marino

Really enjoyed this workout! Was feeling strong and energetic today and killed it 💪🏼

Andree

Camille

I loved the conditioning portion of this workout! Most were new exercises for me, so I enjoyed getting a little variety and learning something new.

Haley DelGreco

Good! Thanks for teaching me new movements that stretch my norms 💛

Kayla

Amazing! I have a long way to go before hitting my goal after pregnancy. Thank you!!

Rocio

No time for conditioning but still got a good workout in

Lily

Only had time to do one round of the conditioning so I’ll have to come back to this! But that was something else!! 🥵

Sharlene

I died... But I went out with the best booty ever thanks to Hannah 😜

Cassandra

Love love loved! that conditioning portion!

Emilia

Great workout that gets your heart rate up

Sara

Had to skip conditioning for time again but looking forward to incorporating them over thr weekend 💪💪💪

Cynthia 

Nothing like having a little bit of humble pie doing the step back lunges with a twist. I had to slow them WAY down and break up the moves. My butt and thighs are on straight 🔥

Raven Alday

Conditioning got me so good! My energy is so high after that workout

Tiffany

Thank you for keeping in the blooper with the reverse lunge during the conditioning portion. I did the exact same thing and lost my balance.  It made me feel more normal about it! Thanks for always being real.

Tessa

Much more doable and enjoyed. May just had a off day yesterday. But great workout!

Bridgid

Whoo that conditioning circuit 🥵 don't let "air squat" fool you, this one pushed me. As usual with this progam, LOVED IT🌟

Caitlin

Holy Cannoli! This was killer in the best way. Definitely glad I don't have work tomorrow 🙌 🔥

Rebekah

This was the best I’ve felt during a workout in a while!  I was energized and motivated… probably helps it’s a beautiful day out and I was able to actually workout during daylight.

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

W3/D4 Shoulders Glutes and Core Get Stronger 3.0

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W3/D4 Shoulders Glutes and Core Get Stronger 3.0

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