Name: Playbook - Hannah Bower - W4/D3 Full Body Foundational Fitness
Uploaded: 2024-01-18T19:28:17.922Z
Duration: 50 min
Description: W4/D3 Full Body Foundational Fitness

Took a small break because of an injury… but felt so good to get back at it!

I feel getting stronger and this is priceless.

Sirma

Just as enjoyable this week as week 1
Enjoying the feeling of having better form and muscle control little by little

Cynthia Contreras

Jaime

Wooooo!! I’ve lifted the heaviest in my life on this program and because of that I’ve had to allow my body some extra rest days in-between workouts. Came back stronger than ever today and hit a “PR” on my deadlift! 125# for three rounds!! Hoping to break 200# by the end!

Tiari

No gym today so had to bust this one out at home with free weights and a coffee table—but got it done!

Jessica

Chelsea

Skipped the finishers 
Upped the weights and died 🫠🫠🫠🫠🫠
Felt so good! Felt super strong 💪

Sumaiya

Holly

Beatrice

Just need to remember that doing some of a workout is better than doing none of it! And baby girl got to be a weight for a few because she woke up earlier than usual.

Cristine

Cheyenne

Front rack step ups and reverse lunges in the same workout and we are supposed to survive that? So good.

Courtney

Leigh-Ann

Your full body is always making me sweat 😅

Dedra

Great workout and felt good going heavier than week 1. Definitely stronger but also nice not being sore like last time 😂

Jacee

Loved this workout from earlier in the challenge. Newly pregnant so wasn't able to complete it today, listening to my body!🙏

Melissa

Love love love. Can’t wait for the protein bars to be released for a great post workout snack 😋😋

That was tough! Got it done though! 🥵🔥

Brittney Howell

By the last set of exercises I definitely had to dig deep.

Carol1

Deadlifts are feeling better! 🥹 skipped the last finisher cause I was dead and am going to do cardio now. ☠️

Emily Storm

Sarah

Simone Fisher

Brooke

Killer! Really wasn't motivated today. Dug deep and glad I got it done! Feels even better on these hard days:)

Maddie

Broke my pinky toe so had to modify some moves but still got a killer workout in

Brianna

Nikki

Went up in weight on the DL and did less modifications on the finishers!

Christine

Tamara

Delaney

Mericka

I am dripping with sweat!!! Great full body workout

Shanele

Woah!!! The 2 finishers are killer!!! 🔥🔥🔥

Nikki Ouk

Feeling good today! Worked my way up to 220lbs x 5 for deads🥹. Definitely a confidence booster. Hope you have a wonderful weekend🌻

Cleo

I love this one!!! Inching closer to that 200lb deadlift! Got 195x1 today 🔥

Arianne

Kaitlyn

Morgan

Didn’t have time for the final finisher. But it was a wonderful workout regardless! Im feeling much stronger in my core and feel like I can actually do the step ups slow and controlled! Yahoo!

Emily Pokrywka

I loved revisiting this workout! Deadlifts felt really good! Minimal hip hiking 👏🏼

Diane Male

Oh dear, that was TOUGH. Got a nice sweat puddle!

Shelby

Only had time to do two of each of the finishers. But that first one sucks

Taylor

Breah

Tried to push through as much as I could with Aunt Flo breaking my uterus 😅😅

I had only time for one finisher.. so I chose the one with the frog jumps thinking it looked easier. Boiiii, was I wrongggg!!! 😅🥵

Rebecca

Jordan

Gah 😵 that was intense. Did 2 rounds of the last 2 because i was pressed for time and dying 
Upped my last set of dead’s by 10!!!

Paula Kane

Those bench hops had me talking to god 🥵

Lauren

I just want to say, I’m proud of you. By this point you’re body may be feeling the fatigue and the effects of all your hard work:

This is your reminder to listen to your body, choose weights wisely (what’s difficult one day may be easy on another. What’s easy on one day may be difficult on another). So listen to what your body says and adjust 💛

Remember modifications are included for all movements, you’ve got this 💛

Use this warmup to get ready for deadlifting!

Reps are just suggestions, move through these movements as much or as little as you need.

Modifications: bands, Bodyweight , limit weight 

Substitutions: lat pull down 

Form: 
-start seated with your ribs stacked over your pelvis and your weights in hand
-begin to engage your lats and scapula as you try and pull the weights towards your hips
-pause at the top of the rep
-lower and repeat

Lat Shrugs

Recommended reps: 5 narrow, 5 standard, 5 wide 

Modifications: limit range of motion, remove weight

Substitutions: standard bodyweight squat

Form:
-Start in a narrow deep squat, with feet close together, holding your weight or weights out in front by your chest -Toes are straight ahead or slightly turned out, but never inward, glutes are as close to your heels as possible -Think about ribcage stacked over pelvis keeping a tall chest.. Knees are aligned over your ankles. 
-Rock back and forth to stretch and mobilize your ankles -Begin to stand to by extending your knees -Think about driving your feet and knees apart -Press to standing -Then you will lower back down into a deep squat
-You will then come halfway up, engage your glutes, and then lower down to a deep squat
-This is one rep
-You will perform suggested reps with feet narrow
-Then you will widen your feet to hip width and repeat the process
-Finally you will end with feet wider than hip width

1.5 Squat Variation

Recommended reps: 5-10

Modifications: limit range of motion, place toes on the ground

Substations: supine marching, bicycles, or core of your choice 

Form.
-start in a hands and knees position, wrists are underneath shoulders and knees underneath hips 
-lift opposite arm and opposite leg off the ground without moving your torso 
-reach hand and foot out as far as you can 
-engaging your core pull elbow and knee to meet each other underneath your torso 
-switch sides
-repeat 

Breathing tips:

On the inhale: relax and lengthen the PF and breathe into ribcage laterally: belly will expand some ( check out the video on engaging the PF correctly)

On the exhale: engaging the ENTIRE pelvic floor. Not just a kegel or holding in your pee. Then you will wrap your TVA by thinking about pulling your hips together, middle sides together and ribs together: zipping up a coat or hugging your baby or organs!

As you exhale extend hand and foot as far away from one another a you can and hold.

Pelvis stays neutral and doesn’t shift

Spine stays neutral and knees under hips

Bird Dog

Recommended rep: 5-10

Modifications: can place shoulders on elevated surface, can elevate feet, can do both feet together

Substitutions: hip thrusts

Form:
-lay on your back with your feet firmly planted on the ground, knees are bent at 90 degrees 
-tilt your hips forward into a posterior pelvic tilt
-lift one leg in the air or cross your ankle over your thigh, whatever is comfortable
-engage your glutes, appropriately engage your core 
-begin to press down into your foot and feel driving your hips upward
-press as high as you can keeping your hips square
-pause at the top of the rep
-lower down maintaining your pelvic tilt

Single Leg Glute Bridge

Deadlift Warmup

Reminder* weights Hannah uses are for demonstrations purposes, please challenge yourself with either the weights you choose or the modifications you choose. 

Recommended warmup sets: 2 (10 reps, 8 reps)
Recommended working sets: 3-5 (4-6 reps)
Recommended weight: heavy 

Modifications: lower weight and increase reps 
Equipment substitutions: dumbbells, kettlebells  
Substitutions: romanian deadlift, sumo deadlift, stiff leg deadlift,  
For a more in depth review of form for deadlifts watch the tutorial video in the start of this highlight.

Forms
-start standing with your ribs stacked over your pelvis and with a barbell or heavy weights at your feet. Place the bar just above your feet, close to your shins  -First bend your knees until your shins touch the barbell, this is the angle at which you will hinge to grip the bar - as you grip the bar, do not lower or lift your glutes, maintain original position -engage your lats at the same time you appropriately engage your core, keep your weight distributed throughout your feet, do not lean forward onto your toes  -keep your spin neutral and head neutral (dont want chin tucked hard or arching upward) -begin to extend your knees to standing -Pull the bar up keeping a neutral spine, shifting your weight back and appropriately bracing core  -Reach full extension; but do not pushy our hips forward, keep hips under ribs -lower the weights to the ground and repeat

Deadlift

You will need a bench ( or safe surface) and pair of weights for this superset.

*weights Hannah uses are for demonstration purposes, please appropriately challenge yourself with the weights you choose*

Reps are per Side 
Recommended reps: 6-8
Recommended weight: medium to heavy

Modifications: can perform Bodyweight, Lower height, lighter weights, hold weights down by side 
Substitutions: reverse lunge, lunge to knee drive, walking lunge 
Form:
-start standing a few inches in front of a box, bench, or safe surface  -stand tall with ribs stacked over pelvis, and a weight in one or both hands, but hold them at your shoulder level (front racked position) -place the foot opposite to the hand (if holding one) with the weight firmly on the surface -lean and hinge forward at the hips so that your bodyweight is hovering over your foot -without jumping or pressing off your back foot, press through your glute to come to standing -lower down slow and controlled by hinging and shifting your glutes back while keeping your chest over your toes  -perform all reps on one side before moving to the other side

Front Rack Step-Up

Recommended reps: 10-12
Recommended weight: bodyweight 

Want to make harder? Place your feet off the ground

modifications: place more weight into your feet/legs, closer your legs are to your torso the easier

Equipment modifications: chairs, benches, dip machine if at gym  
Substitutions: bodyweight dips (hands on bench, feet extended outward) tricep extensions, crab dips 
Form: -Start kneeling, sitting, or standing (depending on what equipment you have) between your steady objects with your ribs stacked over your pelvis and hands firmly planted on either side of your surface, fingers facing forwards -Kick your feet outward so that your legs are extended, or tuck your shins underneath you to a kneeling position. - Press your weight into your hands pushing downward so that you are now supporting your bodyweight -Keeping your chest tall and shoulders away from your ears, begin to bend your elbows  -Keep your elbows close to your body and your torso tall  -Lower until elbows are bent at 90 degrees or however far range of motion allows -Extend your arms engaging your chest to press back to starting position

Vertical Dips

Front Rack Step-Up ss Dips

You will need a pair of weights and an optional elevated surface.

*weights Hannah uses are for demonstration purposes, please appropriately challenge yourself with the weights you use

Reps are per side
Recommended reps: 6-8
Recommended weight: medium to heavy 

Modifications: perform as Bodyweight, limit range of motion, hold onto a stable surface, remove elevation, hold weights down by side 
Substitutions: walking lunges, step-ups, B stance squat 
Equipment substations: bands, kettlebell, stair or step, stack of books, 

Form:
- Start in a standing position. chest tall, ribs stacked over pelvis, and feet firmly planted on the ground  -Keep your chest tall and hold dumbbells at your shoulders (front racked) or by your sides (suitcase) -Step a few inches back by firmly planting your foot on the ground first and then begin to bend your knees down until both are at 90 degrees -it is okay to lean forward in a hinge motion, this will isolate your glute -toes and knees can point forward or slightly outward, but they cannot fall inward  -Press through your glutes and keep your torso tall as you push back to standing -Complete desired reps then repeat on the opposite side

Front Racked Reverse Lunge

Reps are per side
Recommended reps: 8-10
Recommended weight: medium

Hammer grip= wrists face each other  
Equipment Substitutions: dumbbells, kettlebells, band 
Modifications/substitutions: standard curl  
Form: -start in a standing position, chest tall with your ribs stacked over pelvis and  feet hip width distance apart. Feet firmly planted on the ground -hold your weights or equipment so that your wrists face each other, thumbs face towards the ceiling -keep your elbows close to your sides and your torso still  -using your biceps, curl the weights to your shoulders  -squeeze your biceps at the top of the rep -lower controlled

Alternating Hammer Curl

Front Racked Reverse Lunge ss Hammer Curl

You will need a bench and an optional weight for this finisher.

Try to minimize rest as much as possible with this circuit.

Recommended time: 30 seconds

Modifications: step over, jump feet to bench before jumping to ground

Equipment substations: can jump feet over a dumbbell rather than a bench

Substations: plank jump backs, box jumps, squat jumps, gate swings, tuck jumps, high knees, 

Form:
-start standing by the side of a bench
-place your hands firmly on the edges of the bench
-press into your hands so that your bodyweight is supported by your arms
-using as much force as you can jump off the ground so that you can clear the bench
-draw your knees up and in (in a tuck position) to help your feet clear the bench
-land your feet laterally on the other side of the bench
-repeat

Bench Hops

Recommended time: 30-45seconds 

Want to make harder, place your feet on the bench rather than knees

Modifications (included in video): limit range of motion on the pike push-up, perform on the ground, Perform knees down on the ground

Substitutions: wall walks, plank shoulder taps, shoulder press

Form:
-start in a downward dog position with either your feet or your knees planted on the bench
-hands firmly planted into the ground,  your hips are pressed high, the more your hips are over your shoulders the harder it will be
-the farther your hips are away from your shoulders the easer
-keeping your hips in a piked position bend your elbows at a 45 degree angle to gently lower your head as far as it will go, the closer your hands are to your head the harder, the father the easier
-at the bottom of the rep, pause, and then press back to pike position 
-repeat for recommended time

Pike Push-up

Recommended time: 30 -45 seconds

Modifications: remove the weight, perform on the ground, tuck one knee up at a time, limit range of motion

Substations: situps

Form:
-start seated on the bench with your ribs stacked over pelvis, hands gripping the bench, and an optional weight between your feet
-begin to engage your hip flexors and your core to draw your knees up and toward your belly
-at the same time you will lean forward with your chest to see how close you can get your knees and your shoulders
-from there you will pause at the top of the rep
-then you will extend your legs outward at the same time you will lean your torso backward as far as range of motion
-once you hit your extension level, draw your knees and shoulders back together again

Bench Tucks

Finisher 1

You will need a light to medium dumbbell or kettlebell and yourself to finish off this workout.

Reps are per side
Perform all reps on one side first 
Recommended reps: 5-8
Recommended weight: light to medium 

Modifications: Bodyweight or with a band, remove the twist 

Substitutions: Turkish get-up or overhead static hold 

Form:
- Start in a kneeling position with your shins flat on the ground 
- chest is tall, core engaged, shoulders retracted, chin neutral 
-press overhead a light weight, keep your wrist in alignment with your shoulder 
-keeping your shoulder retracted and engaged 
-lower your chest down to the ground as you slightly twist your torso 
-keep your weight pointed still towards the ceiling as you try and touch your opposite arm forearm to the ground
-keep your chin and eyes looking at the weight the whole time 
-using your obliques, and core, begin to raise your chest 
-keep the weight still the entire time

Kneeling Windmill

Recommended reps: 10

Modifications: slow down the pace (this pace is really fast, go as slow as you need to) step back/forward one foot at a time rather than jump

Substitutions: frog squats

Form:
-Start in a plank position with your hands underneath shoulders, spine neutral, and toes tucked
-engaging your core and your quads you will jump or step your feet into a frog squat (yogi squat for our yogis)
-keeping your hips low, you will raise your chest to lift your hands off the ground
-pause at the top
-lower your hands back on the ground so that you can jump your feet back into a temporary plank position before jumping back into the next frog squat

Frog Burpee

Finisher 2

W4/D3 Full Body Foundational Fitness

Tylar

Dani

Excited to start! I have been wanting something like this for awhile but didn’t know how excited I really was intil it was offered!

Mandatory Viewing, Please Watch All Videos

Hi Hannah, how do I join your foundational challenge Facebook page ?

Sooo excited to learn more about why and how to do these movements! I think it's going to be a fun twist to mindset mondays and can't wait to learn more!

Excited to learn pull-ups too! Didn’t know that was part of this. Tried to learn those on my own for 8wks and made barely any progress

Foundational Fitness Coming May 15th

Very helpful. I appreciate the explanation of increasing weight and why. 
Thank you.

Jenny

Great info!! I can’t wait to get started. Hopefully I don’t max out my weights otherwise I’ll be upgrading the home gym

What If I Don’t Have A Barbell/Pull-Up Bar

Brittanee

Anything will be overload for me! Been like a month since I’ve been in the gym due to injury so … lightweight! And not Ronnie Coleman lightweight 😂

Dani Pasano

Progressive Overload

Yes! This is helping so much and is exactly what I'm needing.

Nargis

Andrea

Squat Tutorials + Equipment Substitution

Jade

Great to really get the technique correct, I’ve always been worried about injuries with deadlifts and hence avoided with any weights

Kayhlia

I legit wanted to “like” that multiple times haha

Deadlift Tutorial + Equipment Substitution

Your lovely to really explain all these things everyone else Ive come across DOES NOT they automatically assume you know all these different things

Uff tough stuff, but great for the core engagement

Briana

Pull-Up Tutorials + Equipment Substitution

Amazing modifications when standard workouts just expect you to do the full push up 🙄🤯 thank you!!

Roslyn

That was sooo helpful with all the ideas & variations! Makes this seem so much more attainable!

Push-up Tutorial

Before: 
Squat, 84
Deadlift, 84
Pull-up/row, a couple at level 7 on bar rack
Pushup, eccentric from hight box at gym
After
Squat, 94
Deadlift, 144
Pull-up/row, 7 reps at level 11 on bar rack (4 levels lower!)
Pushup, 8 on the floor, not to the floor yet, bit didn't need my knee!

I cannot believe how much progress I've made! Tbc

I didn’t get to finish the program in the 6 weeks but wanted to do my buy out anyway! Definitely improvements! Next time I do this I’m hoping to be in a gym because I’d love to see how much progress I could make with the right weights and equipment!

Optional Buy-In

So amazing! Love how well you walk through every movement and the mobility exercises at the beginning. As a newbie, this is all so helpful 🫶

Keara

giraffe legs at an all time high right now 😅😅💪🏼

Elise

W1/D1: Lower Body Foundational Fitness

I always underestimate slowing things down!

Carina

W1/D2: Upper Body Foundational Fitness

Had to skip a few exercises because my chest isn’t ready ! But felt good to lift heavier today

Made this a little more hitt like today with reducing weight and rest times! Loved it!

W1/D3 Full Body Foundational Fitness

Excited to get back to running! Loved this part last time!

Run before weights this session. Cooked! 🥵

This is always a mental battle on the way back up for me. BUT my paces increased 😈 my fav kind of progress!

Katie

W1/D4 Optional Cardio Foundational Fitness

First day back after a cruise, lots of food, and a terrible cold! Thankful for a guided program to get me back into routine

I’m finding a lot of weak points in myself. I LOVE THIS PROGRAM. Getting so strong!

W2/D1: Lower Body Foundational Fitness

Another great one …. Loving the variety in this program

Helena

W2/D2: Upper Body Foundational Fitness

Still recovering after vacation and illness. Had to add extra rests in this one. Hopefully can redo when feeling back to normal

All I have to say is WOW…. If I don’t have a six pack tomorrow after that core finisher I’ll be shocked 😂😂😂

W2/D3 Full Body Foundational Fitness

Would love slightly further but great workout 😊 thanks 🙏

W2/D4 Optional Cardio Foundational Fitness

I have been lifting for a couple years and this is the first time I have ever heard of progressive overload as something other than increasing weight. This changed my entire perspective. Thank you guys for sharing this. I feel a lot better about my workouts now.

I really needed to hear these. Thank you.

That was me the other way wanting to go harder at the glute bridge and didn't go my way 🤣🤣🤣 ate the humble pie and went back to usual weights

Progressive Overload: How to challenge yourself & get better

Still recovering from sickness. But besides that I still highly underestimated this workout.

Audrey

Dayna

W3/D1 Lower Body Foundational Fitness

Boy oh boy did this prove much harder than I expected …. Still struggling with my eccentric pull ups…. But I was able to do the first set on the bar without having to move down to the ground

W3/D2 Upper Body Foundational Fitness

Aaarrrgggghhh, those push presses, that finisher 🥵 I'm so dead.

Nicole Loewen

Thought my arms were going to give out at the end 😂

W3/D3 Full Body Foundational Fitness

I impressed myself with this one! Loved the circuit style. Kept my mind engaged and focused.

Not a runner so these are tough but a great challenge!

W3/D4 Optional Cardio Functional Fitness

HOLY QUADS. I hope Hannah is ready to pay for my wheelchair for the next 5days. So painful and so rewarding

Jennifer

I love how flexible this program is. I make the main exercises my mandatory exercise and then add whatever I want! Today I did clamshells and kneeling hip rotations instead of the plyos because my pelvic floor wasn’t feeling it, and it still was an excellent workout!

Brenna

This is the sweatiest I have been the entire program!!! Hit a PR too!

W4/D3 Full Body Foundational Fitness

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