Name: Playbook - Hannah Bower - W4/D3 Get stronger
Uploaded: 2023-12-12T00:44:19.163Z
Duration: 45 min
Description: W4/D3 Get stronger

This is such an intense workout! Love it!

Lindsey

So good... I needed to just sweat and work all this anxiousness out.

Tori

That section with the resistance band had me 😅

Ashley 

Ok this is the workout that leaves me struggling to walk the next day.. and I love it!

Larissa

Suesan

Chelsey

Paula Kane

Pushed through today’s workout 🔥 feeling strong!

Kolbi

Jackie

Was able to do the mountain climbers for 30 sec, impressed with myself! These get stronger programs are no joke, it’s so exciting to feel this strong 🤩🤩

Molly Grace

Great all over, added tiny bit of booty finisher at the very end!

Leigh-Ann

Ludim

Divya

Once again - love. I'm loving different workouts for different reasons. Some just make me feel strong, whereas today's workout challenged me with exercises slightly out of my comfort zone. Walking out of the gym feeling empowered! 🤗💗

Inge

The core finisher really did me in 🥵🥵🥵 such a good workout holy cow!!!

Emily

Emily Hardy

I haven’t been able to put more weight on the barbell for military press since before kiddos (well actually probably college 😂) and I was today, this second time through this program has been boosting my confidence so much, thank you !!!

Dani

Thank you for these workouts. I’ve lost two pant sizes since starting. I’m a tired midwife and this energizes me. I’m now bringing friends to the gym who have been too intimidated to weightlift and inviting them to your app because it has made weightlifting so accessible with the modifications and planned workouts.

Oh my goodness 😳 🔥🔥 had to modify and drop weight as 28 weeks pregnant but this was amazing

Skye Beasley

Sarah

I feel myself getting stronger physically and mentally! Everything was so damn heavy today but I pushed through and had a great workout!

Makayla

That was a great workout, I feel like every workout I do, my confidence is growing!

Amanda

By far my favorite day of working out. Being able to feel that I’m getting stronger everyday is a big confidence booster!

Christine

Élise

just a heads up there’s no rest period listed for the heavy squats 😁

Ashly

Megan

Made my husband do it with me today, his shirt is drenched and he is exhausted 😂

Miranda Wilson

Meaghan

I had difficulty with finding the right tension bands and combination of TB’s for the tri-set. I eventually got there! Great sesh, thanks! 
Man, I wish I had a cable machine, so versatile!!

Alona

Lauren

Week 4 is IT. This is where I'm feeling like i AM getting stronger, and it's giving me so much motivation to stay DISCIPLINED. SO. GOOD.

Abby Cooper

Kicked my ass. Thank you 🙌🏽🙌🏽💪🏽

Sabrina

Got my heavy box squats up to 115. Apparently 115 is my number this week 😂. Kept my military press at just the bar and just slowed down my tempo. This program has been feeling so good 💛⭐🔥

Caitlin

When doing the core finisher I felt almost like a strain on lower abs - is that ok or should I be focusing on somethjng

amanda

Amazing. I’ve been doing the ‘get stronger’ guide, post pregnancy and it’s really helping with not just my strength, but my confidence aswell. I’m finally feeling like me again!

Abbie

HIT 145lbs ON MY SQUAT!! It may not be much to some, but that's a huge improvement for me! Thanks, Hannah, for such solid programming!

Jess

Chelsea

That kicked my ass today. Thanks girl for keeping me humble lol

Jacqueline

Great, I don’t have some of the equipment, so I’m not sure if I’m missing body party’s…. But it’s a wip

Kelly

It was amazing! Everything is feeling lighter these days - either gravity is getting weaker or I’m getting stronger 🥰🥰

Leanna

It was great!! Overhead triceps felt better this time around and less painful on my shoulders/rear delts. I achieved a PR with my box squats and that was amazing!! Lots of baby step achievements today with most of the exercises. I absolutely love this app! It’s so motivating and so easy to follow! The instructions are clear and don’t require much thinking because it’s so well organized already! 
I love having the workouts laid out like this and just following through.

Janine Ducharme

Whew so glad this was done on weekend! Super hard!

Beastly workout! More 🤣🤣🤣💪🏼💪🏼💪🏼

Great!!! Question, what am I supposed to feel when doing the paloff press?? I feel it in the arm closest to cable and my core.

Ashley Jennings

Well I actually enjoyed thinking about engaging my core the entire workout.  That’s progress 👍🏾

Brittany

Didn’t enjoy cable giant set but was cool to go through it.

Jasmine

I’m so dang proud of myself for today’s workout. I went up in weight with everything except military press. I just slowed down the motion downward. Feels so good! Hard work is paying off and shedding some weight and inches! Leggings are getting a little big! So happy! 🙌🏽🙌🏽

Serena

Warmup
Alligator chops/tornado twists
Squat/duck hold
Lunge to stand
Lunge sequence
Rear delt pull to dislocations

Srdl 

Heavy box squat

Circuit 
Cable sumo front squat
Cable hip circles into adduction walks
Paloff press

Superset A
Military press
Single arm eccentric row

Superset B
Overhead tricep extension
Heavy bicep curl

- 5 minutes of walking or jump rope 
- Alligator chops/tornado twists
- Squat/duck hold
- Lunge to stand
- Lunge sequence
- Rear delt pull to dislocations

- Keep your arms at shoulder height
- Slow controlled movements

Alligator chops/tornando twists

- Transfer your weight from side to side 
- Focus in warming up your legs

Squat/duck hold

- Keep your chest up
- Bring your back leg up pushing through your front leg

Lunge to stand

- Focus on the range of motion
- Keep your chest up

Lunge sequence

- Focus on warming up your shoulders with controlled movements 
- Keep your arms fully extended

Rear delt pull dislocations

Warmup

- Keep hips square
- Come down hinging at the hips 
- Raise me leg as you bring the dumbbell down
- Come down until you reach shin height
- Pull the dumbbell up keeping your back in a neutral position

SRDL

Equipment Substitution: Dumbbells or Kettlebells (hold by shoulders or down by your thighs). If access to heavy weights is not available, feel free to add reps.

Up your weight or keep weight the same and slow down the eccentric phase on a few reps!

Heavy box squat

Equipment Substitution: Kettlebell or Dumbbell or Barbell

- Place the weight on the front of your shoulders 
- Hold the weight there with both hands raising your elbows 
- Widen your stance and point your toes out
- Flex at the knees and hips to come down
- Come down until you reach parallel
- Push through your heels extending your legs to come up

Cable sumo front squat

Equipment Substitution: resistance band or get into a hands and knees position, and perform the kickbacks with bodyweight. You can also add a booty band for additional resistance.

- Push the cable back 
- Make a big circle to come back
- Keep your hips stable
- Engage your glutes as you push back

Cable hip circles into adduction walks

Equipment Substitution: Resistance band or get on your knees and perform with a dumbbell.

- Place one knee on the floor
- Hold the handle with both hands
- Extend your arms engaging your core 
- Come in bringing your elbows to your ribs

Paloff press

Tricet A

Equipment Substitution: Dumbbells or Kettlebells.

- Hold the barbell in both hands
- Keeping your core tight press the bar above you
- Reach full extension
- Come down in a controlled motion

Military press

Equipment Substitution: Kettlebell or Dumbbell bent over single arm row.

- Pull both handles towards you
- Engage your back as your pull towards you
- Let one handle go
- Return with controlled motion
- Keep your core tight as your go back

Single arm eccentric row

Superset B

Keep the weight the same this week even though reps have increased on the triceps. Week 6 we will add more weight!

- Place your elbows in the wall
- Extend your arms above you
- As you extend engage your triceps

Overhead tricep extension

Keep weight the same this week so on week 6 we can really push these!

Heavy bicep curl

Superset C

With proper core engagement- 20-30 seconds of fast my climber twists. Pull that knee in tight!

Don’t let back arch-
Keep it level with shoulders

Then go right into bird dogs.- imagine pulling your arm
And foot away from each other as far as you can and squeeze!

Core Finisher

W4/D3 Get stronger

The yoga ball leg curls right have SLRD was madness!

Ashley

This is my third program and I love the heavy lifting!

Trista

Alexi

W1/D1 Get Stronger

Catherine

Talesha Swainston

W1/D2 Get Stronger

Monica

So good! Picked up the right weights for the reps and every exercise and set was super effective.

Nice workout again. My legs are killing me this week. Just what I need to change

W1/D3 Get Stronger

Thorough explanations, great workouts! Thanks Hannah!

Courtney

Woah the butterfly swimmers were tough. I tried but don’t think my position is right.

W1/D4 Get Stronger

That kicked my butt! Sweating like crazy and 100% got to VO2 max.

Jazmine

W1/D5 Optional HIIT to add in

Struggled to do the incline box weights and Superman with weight, I tried tho!

I’m recovering from Covid for the second time. This was a really great combo to get back into moving my body. Thank you for all of your attention to corrective measures and form.

Kirsten

W2/D1 Get Stronger

Keeps getting harder haha I’m showing up so that’s good!

Love love these full body workouts 💪🏽

Jillian

W2/D2 Get Stronger

Laura

My first box squats. It was so good. Not having to go all the way down and feeling comfortable knowing the bench was there to support me. I guess you can always go heavier than your full squats, right?

Sirma

W2/D3 Get Stronger

Having to modify a little my gym doesn’t have a box but I did it!👏🏻

Hard but fun to try new moves I hadn’t worked on before.

Maggie

Hannah Campbell

W2/D4 Get Stronger

Would be nice to incorporate some upper body in the hit sessions. Maybe some low weight high rep stuff

Jenn

Woooeeee!  🔥!  Haven’t done a HIIT in a good minute and this definitely left me with zero in the tank!  Feel like a beast. Thanks!!!

Hard but very diverse so super good and challenging!

Rochelle Rosenblatt

W2/D5 Optional HIIT to add in

Felt good! Made some substitutions for what worked at my gym but felt more doable compared to week 1!

W3/D1 Get Stronger

Is it me or sumo deadlifts are harder than conventionals? I mean how can people call them cheating? They are hard AF.

So good! Was able to the knee drives this week!

Jenny

W3/D2 Get Stronger

I think I do better with dumbbells but definitely seeing results

Alexandra

Loving seeing improvements from week 1! These workouts are helping me in my strength AND mobility!! Thank you Hannah!!

W3/D3 Get Stronger

My glutes are destroyed in the best way possible

Tiffany

Sooo good! I can definitely tell I’m starting to feel stronger!

Maddie

W3/D4 Get Stronger

I got my fiance to join me on the kettlebell run! 😍

Rachel S.

This whooped my butt! Had to do what I could but am looking forward to seeing some major improvement as I go through the program.

Jenna

W3/D5 Optional HIIT to add in

Nicki

Simone Fisher

The Kettlebell/Run workout 😍 So quick but brutal!

Every time I do your workouts I‘m gessing: YOURS ARE THE BEST! Really like your natural appearance, it‘so motivating!! ☺️🙏🏼

Carina

Those extensions are still a killer 🫣!!

Loved this🙌🏻focused on form in every set

Ana Grace

W4/D1 Get stronger

Still struggling with dead lifts but did 40 pounds!

OMG I was sore from yesterday, but I upped my deadlift weight and I did one set of the Bulgarians jumps. I said nooo way 🤣 but then did it! Wow so tired and so sore. Thank you Hannah!

W4/D2 Get stronger

Surprisingly .. my back feels like I just had a massage .. thanks for that!

Kara

Y’all. Not going to lie. I had to mentally prepare myself for this one. But, killed it. You got this 🙌

Ashton

Mackenzie

W4/D4 Get stronger

Christina

I love the kettlebell run! Just did that part to end my weight lift sesh 🥴💪

Beautiful end to this week! 💪🏾🦵🏾❤️

W4/D3 Get stronger

Community

More workouts from Hannah Bower