Name: Playbook - Hannah Bower - W4/D4 Shoulder, Glute, and Core Get Stronger 3.0
Uploaded: 2023-12-12T00:44:19.801Z
Duration: 45 min
Description: W4/D4 Shoulder, Glute, and Core Get Stronger 3.0

Carina

I know I am going to be sore tomorrow! Great one!

Alexandra

I sound like a broken record, but I love this one too!! 🔥

Brittney Howell

Lindsey

I love that you design the supersets to use the same equipment so I’m not having to run between stations at the gym. :-) Loving these workouts! the perfect blend of functional strengthening movements, the kind that I learn about in physical therapy, and more “typical” gym lifts.

Marina

Getting back to the groove and doing these longer ones ❤️❤️❤️❤️
Feel like these longer ones are my happy zone now 😁

Sumaiya

Jessi

Form felt really good all the way around today... I think I'm gonna keep the weight steady to keep building that foundation before moving up the weights in a couple weeks 💪

Cynthia Contreras

What a workout!! I really pushed myself 💪
P.s. I love Kang squats. ❤️

Maggie

Delaney

Them mountain climbers were getting me. 😓 But I loved it.

Dedra

Loved this one! Snow angels are a shoulder burn 🔥

Andrea

Nikki Ouk

Something are challenging because of knee injury but i make it work. Thanks for the sweaty workout

Catherine

Amanda

Kate

Love this one! Short and sweet and sweaty! 🥵😆💪🏼

Gabi

That felt better today! I tried this workout yesterday with heavier weights and it was a struggle and my form wasn’t as good as today with lighter weights. Glad to have gotten through it and feeling good!

Janine Ducharme

Those squat -> farmers walks were lit 🔥

Shannon

Taylor

Holy smokes!!! This one got me sweating really good! I ended up doing the Kang squat without weight at the end because I felt like I was rounding my back? I will have to practice that one!!!

Caitlin

Feeling STROOONNGGER. LETS GOOO!!   👊👊🤜🤛🤌

Christa

Love this workout!!! Sweat so much!!! 😆😆

I had a lot of fun doing this workout, still challenging but I really enjoyed myself.

Reagan 

Hip thrusters: 105# 
Conditioning: 4 rounds & way too much sweat lol

Jackie

Amazing!!! Made some modifications for pregnancy but sweating & raising my heart rate felt amazing!! Strong women raise strong women 💪🏼

Erin

Hit a new PR for hip thrust- 185🙌🏽
I’m going to push for 200lb next go around. I definitely feel as though I had more in the tank.

Cleo

I did not get to the conditioning which I know is so good for me:/ but really proud of the habit I’m forming of just going instead

Madison

Casey

This was just what I needed today🙌🏼🔥

Autumn

Courtney

🥵🥵🥵 That conditioning set though.. 🤩

Kimberly

Aissa Trevino

I really liked the variety + efficiency of this one !

Ashley

Possibly my fav workout so far, this felt so good 💪🏼

Molly Grace

Loved that one! Finished more rounds of the conditioning then I thought I would🤩.

Sarah

Holy!! The Mtn. Climbers into Kang Squats were a real quad burner!! 🔥 
Happy Friday !!!!!

Alona

I'm battling a sinus infection, so I'm going lighter I'm weights and going slower but I got it done

Rebecca Milway

Love this workout!! Killed my glutes and shoulders 🥳

Meleah Gearig

I could only do two rounds of conditioning because I woke up late 😭 fortunately this one still burned!!

Cassandra

My legs and glutes are on fire! Completed 3.5 rounds for conditioning. I feel so great!

Keri

Great!! Got in 3 rounds of conditioning with 2 seconds to spare.

Malorie

3 rounds of conditioning in 12 min. Even challenged myself with weight on hip thrusts and got to 35 lbs!

Loren

My hip flexors and abs are feeling it! Loved the kang squats at the end there and the isometric banded hold in the circuit was amazing!

Bluann

This was my first time doing a workout in a gym. So grateful for this program and the ability to know what to do and not feel so intimidated!!

Samantha

The conditioning was awesome 🔥🔥🔥 the whole workout was great 👌🏽

Alma Shamatov

Workout:

Step-Up ss Shoulder Press
Hip Thrust ss Snow Angels
Deadlift ss Farmers Walk 

Conditioning:
overhead jumping mountain climbers
kang squat
wall sit + delt raise
banded glute ISO hold

You will need a bench/box/chair/sturdy surface and a pair of medium to heavy dumbbells/kettlebells/barbell for this superset

Equipment substitution: barbell, kettlebells, dumbbells

Modifications: lower the height or perform reverse lunge to knee drive

Recommended reps: 8-10 per leg

Form:
- Stand tall with an engaged core, retracted shoulders, neutral spine
- Stand in front of a box/bench/chair/sturdy surface
- Place one foot flat on the surface
- Using your glutes and with as MINIMAL assistance from your back leg, step up to full extension
- Keep your chest up
- Lower to ground slowly and repeat with other leg

Step Up

Equipment substitution: barbell, kettlebells, dumbbells

Recommended reps: 8-10

Form:
- Engage your core, tall chest, retract your shoulders
- Hold your weight on your shoulders
- Press directly up overhead
- Lower slowly back to starting position

Seated Shoulder Press

Step Up ss Shoulder Press

You will need a barbell/kettelbell/dumbbell and surface for your shoulders for this superset.

For an in-depth review of hip-thrust head over to the tutorials section

Equipment Substitution: kettlebell, dumbbell, can add a booty band for additional resistance

Modification: glute bridge on the ground (no barbell)

Recommended reps:
barbell 8-10
dumbbell 10-12

Weight recommendation: choose a weight where your final 3-4 reps are a mental and physical challenge
Form:
- Engage your core and your glutes first
- Tilt your hips forward into a posterior position
- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Hip Thrusts

Equipment Substituion: kettlebell or dumbbell

Modification: limit range of motion 

Form:
- Stand with your core engaged and your wrists facing away from you 
- With a slight bend in your elbows lift your arms above your head in a snow angel motion 
- The goal is to keep your chest and your torso absolutely

Snow Angels

Hip Thrust ss Snow Angels

1 rep= 5 squats+ 10 steps 

Equipment substitution: Trap bar, dumbbells 

If your weights are light carry overhead on your walk 

Form:
- engage your core and keep your shoulders retracted the entire time 
-perform 5 squats 
-into 10 steps

Deadlift into Farmers Walk (read rep description)

In 10 minutes ( or however much time you have/want) you'll go through the following movements as many times as you can.

overhead jumping mountain climbers
kang squat
wall sit + delt raise
banded glute ISO hold

Equipment Substitution: kettlebell, dumbbell, plate

Modifications: remove weight, or hold weights center by your chest, can also do overhead alternating lunges

Recommended reps: 8-10 per side

Form:
- Stand tall with an engaged core and neutral spine
- Keep the rips tucked in as you press the weight overhead
- Maintain core control as you perform jumping mountain climbers

Overhead Jumping Mountain Climbers

Equipment: kettlebell, dumbbell, barbell 

Modifications: remove the weight 

Form:
-start in a low frog squat 
-keep your core engaged and back flat as you straighten your knees 
-lower back into a squat

Kang Squat

Equipment Substitution: band 

Recommended reps: 8-10 delt raises

Form:
- Press your back against a wall or flat surface
- Engage your core and lower into a sitting position so that your knees are at 90 degrees
- With a pair of weights lift your arms to the side until they are parallel or a T position
- Lower your weights

Wall Sit + Delt Raise

Equipment substitution: cables, weights 

Modifications: remove resistance, or perform a static hold, 

Form: 
-place your shoulders on the edge of a surface 
-engage your core and keep your hips lifted 
-pull your band down to meet knees as they alternate a March

Banded Glute ISO hold

Conditioning

W4/D4 Shoulder, Glute, and Core Get Stronger 3.0

Tammy

It was great! Exited to start the challenge/workouts :)

Valinda

Releasing January 3rd for the Diet Culture Detox Challenge!

Great explanation and demos of the movements! Lots of useful information.

Kellie Rongey

Amazing explanation. Youre a great teacher

Emily

The Basics Of Modifying

Jillian

Ashley Powell

I really appreciate the “just get movement in” because I do not go to the gym, but I stress myself out with the equipment I have and not being able to meet the exercise requirement

Jessica

Common Questions: How Do I Modify Gym Workouts For Home?

Felt so good (but hated the EMOM) haha 
Squat 150
Dead 185
Press 30
Push up 14 (with mod)
EMOM- 8min 10year each

Paula Kane

Decided to run this program back! I had an itch to lift heavy and thought this would be the PERFECT program. Cannot wait to see my #’s at the end of these 8 weeks🙌🏽🔥. 

Starting Stats:
- Squat: 155lbs x3
-DL: 185lbs x3, 225lbs x1
-Shoulder Press: 40lbs x3
-push ups: 21 reps
-EMOM: 16reps

Paige

Buy-In Workout

I love these videos. You both are so pure and make these challenges way easier.

Morgan

Excited to start this challenge again! It was definitely life changing for me the first time around!

That was excellent and informative feedback and preparation for this challenge ❤️

Week 1 Mindset: Setting the stage and managing expectations

So sore after the buy in but lightened weight and only did 2 rounds on the finisher. I need to be able to walk tomorrow!

You rock. There are so many programs out there that I think breed exercise obsession and over working your body. I appreciate you and your ability to bridge movement, and self respect ♥️

The body weight conditioning circuit is something SERIOUS. The ultimate burner! 🔥 🔥 🔥

W1/D1: Legs and Core Get Stronger 3.0

Loved everything but the finisher. Too much on my wrists back to back! Modified where I could but was only able to one full
Set in the time allotted 😏

Opted for regular bench instead of DB chest press. I was just playing around with weight and ended up surprising myself! I was able to hit 125 lbs x 1 🥹🙌🏽. My max is 135, so I’m super pleased.

Never in my life would I have thought I would row 50lb DB X10, so safe to say this mama if feeling pretty strong.💪🏽

Caroline

W1/D2 Chest and Back Get Stronger 3.0

Kaitlyn

Veronique

W1/D3 Bicep and Tricep Get Stronger 3.0

The conditioning circuit was brutal but amazing!  🥵

The circuit was so much fun! 

I was able to DL 195 x 4reps! 🥹🙌🏽
Feeling strong already. Perfect way to end the first week.

The conditioning portion made me feel so good. Great ending to the workout

W1/D4 Shoulders Glutes and Core Get Stronger 3.0

Full of good information! Thank you for taking time to share 💕

Britt

That was very informative and a lot to take in but excellent information to reflect on

Consistency has been my huge hurdle; putting myself down because I did 3 workouts instead of 4 for the week for example, and feeling like I was lazy in doing so when life threw me curve balls that week. Thank you for this, for reminding us all of finding the why and to persevere. ❤️

Sofia

Mindset 2: Cultivating Consistency

Michelle

That conditioning circuit snuck up on me again 🥵🔥

This just had everything shaking. I’m keeping this ARAMP for days I’m not feeling motivated and either need quick workout or just to get myself started!

W2/D1: Legs and Core Get Stronger 3.0

🥵😫. Had to push today. Not feeling 💯.  But I made it allll the way.  Everything counts.  No effort is wasted. 💪🏼 #itsmybirthday #45andcounting

W2/D2 Chest and Back Get Stronger 3.0

That was a finisher from hell🥹, respectfully lol.

Wow that was quick and efficient! Love the ladders!

W2/D3 Bicep and Triceps Get Stronger 3.0

W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

Reminded me of my CrossFit days. Had me sweating. Got 6 rounds on the clock. Did have to drop the weight down round 5 because my form was suffering but finished strong

great workouts! 14 days in your workouts and I can tell a difference in my body 💪🏻

Courtney Stewart

Didn’t have as much time or energy today so I did 25 min and it still killed me. Loving this program so far!

Kathryn

W2/D5 Optional Full Body Get Stronger 3.0

Perfect for days like this week when life is so busy and chaotic and that motivational or goal starts to feel far away or further away.

I absolutely love how you both incorporate more than just speaking about motivation, but speak about other important topics - putting in effort, baby steps, comparing, etc. love this!

Always get emotional during these mindset talks. It is a big weight off of my shoulders to know that perfection is not required during this challenge. Grateful for this community 💕

Lily

When Motivation Dwindles

The conditioning followed by the core circuit 😮‍💨 🔥.

Definitely need some work on core engagement and endurance after completing this. The side abductions need lots of work!

Sirma

W3/D1 Legs and Core Get Stronger 3.0

Why did I so highly underestimate the plate complex. Dead.

W3/D2 Chest and Back Get Stronger 3.0

This was not my day! At all. But finished it and was still happy got a workout in.

W3/D3 Biceps and Triceps Get Strongr 3.0

That one had me loving leg day again!! 🙌🏻

So many good isolation moves, and that conditioner was a rep burner! Added in shoulder presses in with a couple of the leg exercises for added shoulder burn and wooh I feel it!

W3/D4 Shoulders Glutes and Core Get Stronger 3.0

Got 5 rounds in and almost died!!! 😵😆

W3/D5 Optional Full Body Workout

Such a hard lesson to teach yourself but probably the most beneficial overall!!

Great insights, as I reflect on the information discussed, I do notice my body operates at a more optimal level with more sleep/rest in the bank, than on 5  hours of sleep. 
Thank you for sharing great content!💚

I loved this chit chat! This has been something that I feel like I’ve grown in so much over these past few challenges. I notice the times when I’m using its as an excuse rather than as a need.

To Rest or Not To Rest

Loved it!!!! Pushed me till the very end! Glad to do it!

🔥That was a good one! Note to self…If you think your bands might snap…they are probably going to snap 😬😅

W4/D1 Legs and Core Get Stronger 3.0

Kiki

W4/D2 Back and Chest Get Stronger 3.0

Chris Lwanga

W4/D3 Bicep and Tricep Get Stronger 3.0

Had to improvise since the gym was crowded, but I got it done!

Oh boy did this workout humble me! I've been out of the gym for awhile due to every excuse and just not feeling weights right now. I pretty much only want to work on my running and that's what I've done. I've lost almost 20 pounds since August and now I know...it was all my muscles. I knew I've lost my butt but I didn't realize how much muscle I've lost. Whew. But I knew I loved this workout from when I did the program so  I went back to what I loved!

Brandi

Perfect full bod movement after a flight 💜

W4/D4 Shoulder, Glute, and Core Get Stronger 3.0

Community

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