Name: Playbook - Hannah Bower - W3/D5 Optional Full Body Workout
Uploaded: 2022-02-22T15:40:40.095Z
Duration: 45 min
Description: W3/D5 Optional Full Body Workout

This was so hard today for reason only had time to do 4 rounds 😆

Nikki Ouk

Last set best set! Extra weight, and extra dance moves!!!

Delaney

Perfect for my early morning workout! The slow deadlifts were killer!

Reagan 

Great full body. Sweating a lot. Feel good

Katie

Never skip full body! I am smoked. Nothing like a solid full body amrap to make you dig deep. Pure euphoria at finish. Lurve!

This was challenging but so good!! Upped my weights on the overhead squat to a 35 pound dumbbell and I’m proud of that increase!

Sheina

I can do my right leg pistol squares with no assistance but left is very difficult and need assistance so working on that! This was a great home workout for me this Sunday. thanks guys💛

Madison

This really built difficulty as it went along 😅 Did this downstairs while my daughter napped and even with dumbells (and an old bowflex machine for banded abs 😂) I am dripping. 🙌🏻👏🏻

Jillian

That was one of the toughest workouts I’ve done in a while. Worked a lot of things that are weaknesses but in a weird way felt so good to struggle through the workout! Had to make some modifications but made it 4 rounds 🏋🏽‍♀️💪🏼

Rylee

Loved that one! Got 5 rounds in and didn’t need to modify any of the push-ups! 😄💪

Sarah

Had just 20 minutts. But got swetty 😂😍

Ariane

Mere personal opinion - not my favorite workout! Have absolutely LOVED everything else!

chelsah skaggs

Alona

Oh wow, that was original! Gotta do this one again as a check in!

Leigh-Ann

Cierra

Definitely kicked my tush, and everything else 😂

Danielle

Nice little sweat sesh! Over head squats required a lot of core engagement.

Kayla

Love those full body days!!!! I was able to get through 5 rounds of actual pushups!!! Form needs a little work but we have graduated from modied to full pushups!!!!!! 🙌🙌🙌💪💪💪💪

Cynthia 

Man do I have all the awkward sweat stains today 😅🙃 This was a challenge but an amazing workout 🤘🏻

Raven Alday

Had 7min left over. Did 3 sets of everything. Have been in a funk, Wednesday I rest and on those days I become down and so relaxed that Thursdays are tough. On top of it I have been lazy/tired and not waking up early before my family to get a workout in, again causing a funk. Need to bump this funk and get rid of it! Good low key workout this morning. Thank you as always for creating these programs!

Bridgid

Those bear plank rotation were 😅 had to improvise still need ab strength before I can do that one ha! Getting stronger everyday though!!

Alma Shamatov

Just did 30 min. cause I am also supplementing it with legs/shoulders. Energetic Sunday! Feeling really motivated to work hard today

Ashley

Quick Saturday workout - 3 rounds in 21 min coupled with a walk!

Loren

Did 25 cardio plus two rounds of this for a quick workout

Laura

Britton

PERFECT Friday workout!! I don’t know if you answer questions but I have DR 3.5-4 finger sep, should I work out my DR before I do anything else? Or can I work out and work on DR at the same time?

Rachel

Woah! That push up to toe touch combo is 🔥🔥🔥🔥🔥

Kayla Lennon

Today, I went with, “if you have to think about not working out, then woman, get moving.” It wasn’t 💯 pleasant, but I’m glad I did it.

Loved this!! Did 5 rounds of this after doing the bis and tris day from this week

Tess Creatura

Idk why I can’t do a squat with a dumbbell above my head! Any tips?

Melissa

Great workout for a Sunday. Kind of took it easy kind of took it hard today. Definitely wasn't prepared for the overhead squats to he so challenging with 10lbs... I had to lower down just to keep form to keep arm straight. That was a new feeling. Hope you had a great weekend ❤

Aerin

Had a great workout! Had to modify some things, but still was able to get in 40 minutes.💪🏼🎉

Ivon

Did one round to make my lazy Saturday feel just slightly less lazy 💪🏻

Ciara

Did a little over 30 minutes.  I was a bit sore from this week and listened to my body. Felt really good to get up and get sweating before the rest of my day.

Shawnia

Killer! Did it with my boyfriend and we put the space heater on to spice it up a bit.

Rhiannon

Last day of workouts in the books 🔥🔥

Emma

Kirsten

You never really know how sore you are, until full body comes around 
😂👏🏽. The two most challenging exercises were the slow essential sumo squats and the push up ankle touches. I quickly found out how fatigued my upper body was.  I love how my body is constantly sore because the workouts are constantly having my body guessing!  Get Stronger 3.0 is by far my favorite program. 🔥

Cleo

Chelsea

Push up to ankle touches 😝 It was tough but I made it 😅

Lexi Williams

Love it!!!! 💪🏼💪🏼 that was a fun one 😁

This workout was a killer! So good😮‍💨

Anna

Krystal

That’s a sweet and sweaty treat to end the work week! 🙌🏽🙌🏽🙌🏽 gotta work on those pistol for sure, obsessed with the overhead squat 👌🏽

Elaine

Moved slower through this one and there were times I wanted to just give up but I didn’t. I took a breath and pushed through. I went up to 30 pounds on the overhead squats and I am excited about that win.

Wow wow wow this was fire 🤩🤩🔥 I felt every muscle in my body working today. I love the challenge of a pistol squat! 🤪 helps me see where I’m at with my strength and agility! 😃

Macy

Only had time for 30 min but I pushed through hard and it was great!

Anjelica

Set your timer for 40 minutes or as long as you have available. Go through the following movements as may times as possible.

Workout:

Sumo Eccentric RDL
Pistol Squats
Overhead Squat
Bear Plank Rotation
Banded Ab Crunch
Toe Touch to Pushup

Set your timer for 40 minutes or as long as you have available. Go through the following movements as may times as possible.

Workout:

10 Sumo Eccentric RDL
5 per side Pistol Squats
10 per side Dumbbell Snatches
5 per side Bear Plank Rotation
10 Banded Ab Crunch
5 per side Toe Touch to Pushup

Go as slow as you can on the way down

Equipment Substitutions: dumbbell, barbell, kettlebells

Modifications: perform at standard speed

Form:
- Engage your core, retract your shoulders, stand tall
- Stand in a wide toed out stance with the barbell in your hands
- Lower into a squat by bending your knees outward
- Stand up to full extension

Eccentric (slow) Sumo Deadlifts

These are a challenge, use as many modifications as you need

Modifications: Use a wall/bar for assistance, limit range of motion, place your other foot lightly on the ground for stability

Substitutions: single leg squat to chair/box, step-downs, 

reps= 5 per side (if you are doing a substitution increase reps

Form:
-Stand tall and engage your core, retract your shoulders
-Place your weight into one leg
-Lower down into a single leg squat by shifting your weight into your heels and shifting your hips backward
- Do not let your knee turn inward

Pistol Squats

Equipment Substitution: barbell, dumbbell, kettlebells, band 

Modifications: hold the weight at shoulder level or down by side 


Form:
- Start with weight overhead and arms extended
- Press hips back and lower to parallel keeping the weight behind your head
- Press through heels to stand up and return to start

Overhead Squats

Equipment Substitutions: pillow, folded towel/blanket, yoga block, water bottle, ball, can use a weight instead of band

Modifications: break the movement up, go onto your knees, remove the band

5 reps per side

Form:
-Start in a bear plank position
-Squeeze an item (yoga block, folded towel, water bottle) between your knees 
-Holding a weight or band in one hand rotate open until the resistance is above your head
-Lower down into plank

Bear Plank Rotation

Equipment Substitution: cable machine 

Modifications: limit range of motion

Substitutions: any core of your choice 

Form:
-tie a band above your head 
-engage your core 
-hinge at the hips and pull the band to touch the group 
-resist the band on the way up

Banded Ab Crunch

Modifications: go on your knees, remove weight

5 reps per side

Form:
-Start in a pushup position
-Perform a pushup (knees or toes)
-Shift your hips back into downward dog
-Touch opposite hand to opposite toe
-Repeat

W3/D5 Optional Full Body Workout

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W3/D5 Optional Full Body Workout

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