Name: Playbook - Hannah Bower - W4/D4 Get stronger
Uploaded: 2023-12-12T00:44:19.202Z
Duration: 45 min
Description: W4/D4 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

Wow I’m drenched! Cardio and strength in one! Those one leg jumps were SO deceiving!!

Lindsey

Got my heart rate up and also focused on more mobility

Maddie

Haylie

Selma

This is one of the most difficult work out…. I almost give up….

Arpita

Maggie

Completed 2 rounds of everything and it took 50min ☠️ didn’t have time for 3 rounds but this was amazing

Paula Kane

Kept weights the same today, but that muscle connection was REALLL! Such a spicy workout

Kolbi

Melissa

That was deceivingly tough! Felt so good!

Kayla Lennon

Leigh-Ann

Second time doing this program and I still love this workout the most. ❤️

Jenna

Modified due to extreme soreness from buy out🤣🤣

Chelsea

I was really not feeling this workout. I was feeling extra tired and everything felt heavy. It was just an off day. But pushed through and finished!

Makayla

Jackie

Christine

No barbell work but easily one of the hardest workouts each week!

Krista

Élise

Kristen

question about core engagement! (I have the core guide as well) but for the movement of rows while on the box, I noticed that my core is engaged but then it will also cone and I re-engage, etc. it does this regardless of the weight used. is my core simply not strong enough for this position? or do you suggest just continually re-engaging as I am and eventually it will be strong enough?

Ashly

Really didn’t feel like going today but I did. I would have to look but I’ve been doing the app workouts for a while now and I’m amazed at how physical strong I still feel even when I don’t feel my best mentally.

Andree

These candlestick roll ups are TOUGH! 😅 You make them look so easy!

Marivy

Pressed for time, slept in, only completed 2/3 rounds. Great full bodied movements.😊

Alona

I am making it a non negotiable to go back morning workouts because they truly make me feel amazing and sets a strong tone for the day

Rebecca Milway

Good. Ness. I did 18 (!!!!) (ALL of set 1, first 5 of set 2, and first 3 of set 3) REAL, full out, not on my knees, push-ups!!! I cannot tell you the last time I was able to do this many full push-ups. Holy cow. I am actually emotional about this 😅 Thank you Hannah!!

Lauren

Such a good workout! The first round of this workout I wasn’t able to do all 10 of the jumping mt. climbers and was able to finish today 😊😊

Emma

I felt tired today, made it through but didn't have the best mindset. That's okay! Tomorrow I'm going to be taking the optional hitt and going on a hike to refill my cup! 💛⭐

Caitlin

I feel so much better after this workout. I felt heavy, out of sorts and a bit anxious. Now I feel calmer and less anxious. I also worked out the whole time without my shirt on. And I’m going to try to do some climbing without it on too. My therapist and I are working on me feeling more comfortable in my body post baby. And to change the way I present my thoughts about my body and that it looks different but that it’s super strong in new ways now that I have a toddler. I’m not sure why I typed all that out lol. But here we are 🤷🏻‍♀️.

Becca

I can’t get up on those rolling things even on two legs! I worked on getting as close to standing as I could and finally on the last one of my last set I sort of managed to get upright 😅

Andrea

Awesome! 
I have mobility issues with the Wall Sit With Delt Raise Pulses, when lifting arms with the weights above my head with my palms facing up with the weights in hands, I cannot lift all the way up to a parallel line above my head on my left arm. They are extremely difficult, I tried the 5lbs and couldn’t do it, so I decreased to 3lbs dumbbells but it’s super wobbly.

Janine Ducharme

This workout is by far the most difficult for me but man oh man if it doesnt make me work my ass off to get just a tiny bit better everytime! Thank you for the not only physical push but mental one too!

Sonnie

This one always gets me! I saw it this morning when I opened the app and I was pumped! It really pushes me and I enjoy that about this workout! 💪🏼

Serena

Tessa

Amazing low intensity workout  while watching the Men's day 1 Olympic trials #sweat #motivation

Dani Pasano

Bridgid

Love the curtsy box step ups! Booty burner for sure! Great workout 😊

Ashley

Jessica

This is a fun one! I can finally do the one leg inverse burpee. 🙌🏻🙌🏻 really loved this one. Talk about sweating gold!!! 💛

Haley

Woot woot! It's my birthday 😍 & managed to get this great workout in!!! Cheers to 32 yrs!! Now bring on the wine!!! 😂👍

Aerin

Lisa

I'm seeing improvement in my ability to do more reps and my confidence in picking up bigger weights! I've been working out for a handful of years but this program has me committed to increasing load... something I was scared to do before for fear of failure. Your laughter reminds me it's not that serious! Thank you :)

I loved the minimal equipment but still using weights to get the heart rate up. I was able to do this whole workout in a new part of our gym- and I was the only one in there which was awesome! It’s amazing what new scenery can do for a workout!

Rachael S. Olinger

Such a good workout. 
I remember the first time trying this routine & I struggled big time but today I felt a lot of progress, and more strength in my core, which is really encouraging! 
I struggled with the roll ups though... Is there a way to work up to them?

It is great! I had one question. So on reps when doing something like plank rows, or something using an individual leg or arm, when it says 10 reps, is that 10 each side or 10 total? I’ve been doing 10 each side on things like that but I wanted to know for sure. Thank you!

Emily Schmeck

Great. Sometimes I get confused on how many reps to do if it’s single leg/arm work.

Jena

Birthday workout! 🥳 (Thank you for your kind words.) We have an appointment with Boston children’s hospital today so hopefully she’ll do well 🙏🏻 Have a great day!!!

Jillian

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

Superset A
Rolling jumps ( 5 single if you can)
Bear walks with resistance

Superset B
Jumping mt.climbers
Pushup to overhead reach

Superset C
SIngle arm db snatch
Curtsy box step ups

Superset D
Plank row on box
Wall sit with delt raise pulses

Corrective exercises
Foam roll thoracic curl
Band pull parts to dislocations

- 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

- modifications:

 1. use hands and both feet to stand up. 
2. Use a band to help you stand up. Hold onto it as you roll and use it as assistance to stand up. You won’t roll as far and that’s ok. 
3. Just do a pistol squat on a box or bench. Let leg hang past box. Go as far as you can go.

Alternatives:
- single leg box squat to a jump
- single leg hip thrust

Lay on the ground face-up
- Roll your body back with extended legs
- Roll forward 
- Using the momentum land on one foot
- Extend your leg

Rolling jumps

- Place a band on your wrists 
- Place your hands and feet on the floor
- Bring your knee off the floor keeping a straight back
- Step sideways with your core engaged

Bear walks with resistance

Superset A

- Start with a wide stance with one foot in front of the other
- Hop switching your feet in mid air 
- Keep your knee aligned with your toes

Jumping Mt.climbers

- Start in a high-plank position 
- Flex at the elbows coming down to the floor
- Once your body is on the floor extend your arms in front of you
- Place your hands on your sides
- Push through your hands extending your arms to come up

Pushup to overhead reach

Superset B

- Place your foot on a box
- Step up pushing through the front of your foot so your glute fires
- Reverse the motion to come down
- Come down in a controlled motion

Curtsy box step ups

Single arm db snatch

Superset C

- Place your elbow on the box
and hold a dumbbell in your opposite hand
- With your back straight pull the dumbbell up
- Keep your elbow close to your body as you pull
- Engage your back as you come up

Plank row on box

- Keep your legs at 90 degrees
- Raises the dumbbells in a controlled motion

Wall sit with delt raise pulses

Superset D

Foam roll thoracic curl

- Pull the band apart 
- As you pull apart engage your back 
- Come back in a controlled motion

Band pull parts to dislocations

Corrective exercises

W4/D4 Get stronger

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

Trista

Alexi

Need more strength for the pull ups haha. I tried tho

Monica

W1/D1 Get Stronger

Catherine

Talesha Swainston

W1/D2 Get Stronger

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 💪🏽

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

So good! My entire body felt worked hard!!

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.

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!

W4/D4 Get stronger

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