Name: Playbook - Hannah Bower - W4/D2
Uploaded: 2023-12-12T00:44:19.186Z
Duration: 55 min
Description: W4/D2

Good overall. But as I’ve seen a few times before in this workout series, the instructions are a bit confusing. In this one, it says curtsy lunges to reverse lunge. But, the demo is simply a courtesy lunch. So I’m not sure if the demo is wrong, the instructions are wrong, or if I’m just missing something. If I was supposed to do Curti lunch into reverse lunge, is courtesy to reverse one rep? 20 reps per leg? Or is curtsy lunges one wrap reverse lunge one rep, 20 reps total per leg? Or is it 10 reps per leg? It’s just very confusing and I wish the written out instructions were a little clearer. I ended up doing some Weird combo of courtesy and reverse lunge or just curtsy lunges etc. etc.

Aubrey

Sadly couldn’t do everything since I have to workout at home but did as much as I could and it still kicked ass!!

Shay

Shreya

Workout:
A1: Hack Squat
A2: Resistance Band Standing Hip Thrust to Dead Lift
B1: Curtsy Lunge to Reverse Lunge-10 each leg. Split reps in half until you get down to 10.
B2: Resistance Band Gate swings
C1: Rounded back extensions 
C2: Resistance Band Squat Swivels
D1: Cable front squats

Cooldown:
x Stretch – watch video for reference

Do a set of the second exercise immediately after you finished the first exercise.

- Start with a wide stance
- Place your shoulders underneath the pads
- Flex at knees and hips to come down
- Come down until you break parallel
- Push through your heels to come up
- Engage your glutes and quads as you go up

Hack Squat

- Push your hips back 
- Come down keeping your legs extended
- Come down to shin height
- Keep a neutral spine
- Pull up engaging your hamstrings and glutes

Resistance Band Standing Hip Thrust to Dead Lift

Circuit 1

For the odd number reps, round up or down and split in half: so do 7 reps each leg for 15. Or 8 reps!
Start with a shoulder-width stance on an elevated platform
- Step back and across your opposite leg
- Bring your back knee down to the ground
- Push through your front leg to come up
- Engage your quads and glutes

Curtsy Lunge to Reverse Lunge

- Hop landing in a squat position
- Hop returning to the initial position
- Keep your chest up and core tight

Resistance Band Gate swings

Circuit 2

This variation of extensions targets the Glutes

Rounded back extensions

- Place two bands on your legs
- Start in a squat position with your chest up and your back straight
- Rotate one knee in
- Repeat on the opposite side in a controlled motion

Resistance Band Squat Swivels

Circuit 3

- Lean forward keeping your spine in a neutral position
- Kick back diagonally 
- Engage your glute as you kick back

Cable Kick Backs at Diagonal

Cable front Squats

Circuit 4

W4/D2

Was very confused what set of exercise A was?

Megan

Sherise

I abbreviated.  I hike and snowboarded this week also.  Killer workout!

Katie

W4/D1

W4/D3

W4/D4

Great! I think that the video for the 2nd round 1st exercise is wrong though!

Christina

W5/D1

W5/D2

W5/D3

W5/D4

That was a beast! Whew. My legs are already shaking!

W6/D1

My lower back maybe bones maybe muscles were super super sore/hurt/pain from day 1 week 6... I think the RDL’s... I did 35 lbs on each side of the bar. Do you think it is too heavy too fast or more likely form? Any suggestions on how to improve form? As well as how to increase weight... every 2 weeks of the program or sooner? Thank you this program has been amazing and I will possibly send before and after pics!

W4/D2

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