Name: Playbook - Hannah Bower - W4/D4 Shoulder, Glute, and Core Get Stronger 3.0
Uploaded: 2022-09-28T01:33:01.437Z
Duration: 45 min
Description: W4/D4 Shoulder, Glute, and Core Get Stronger 3.0

Amanda

Kate

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

Nikki Ouk

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

Delaney

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

What a good burn 🔥🔥🔥 I did this one at home and I love having the problem of needing to find more weight to make it challenging #gettingstronger

Tatum

I'm starting to realize how much easier some of these movements are getting and therefore I'm feeling more confident to start pushing myself to use heavier weights!

Dani Pasano

Karlee

That one was killer!! What a great workout! 🥵❤️

Ashton Crable

Great workout! Proud of myself for taking the time to complete it!!

Tiffany

Loved this workout, great cardio and strength. Really pushed myself on weights today

Tammy

Kayla Lennon

Amazing workout! I really felt focused. So glad I can just pick up where I was after I got sick.

Oooof! This was so killer, but I finished without modifying 💪🏻

Elli

Laura

This one really got my heart rate up this morning 😅😅

Tess Creatura

Jessica

A little on the lighter side but I needed this to start my week. Thanks!

Kelly

Brittani

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

So excited to be a part of this challenge!

Kayla

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

Andrea

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

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

Loved this! Excited to go through this plan 🙌🏼

Jody

Squat - 145
Deadlift - 165
Barbell press - 85 
Knee push ups - 15
EMOM- got through the 8’s and was 2 reps shy of finishing the 9’s

21w + 5 days

Gina

Ok, it helped me to understand how much strength and endurance I have now .. for prox workouts I should be able to regulate myself with repetitions and correct weight for me!

Chiara

Buy-In Workout

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

This was the best thing to listen to ever. ❤️🙏🏻

This is mostly what’s missing in the fitness industry 🙏🏼🙏🏼

Week 1 Mindset: Setting the stage and managing expectations

I didn't get to do this challenge in January and now I'm determined. I'm gonna be sorrrreee tomorrow.

Kara

W1/D1: Legs and Core Get Stronger 3.0

Such a well rounded workout! Love that it wears out my muscles and then gets my heart rate UP!!

Nicole

W1/D2 Chest and Back Get Stronger 3.0

Alexandra

It’s so amazing to see that I can lift a bit more than the last time.

Maria

W1/D3 Bicep and Tricep Get Stronger 3.0

Paige

Love these workouts with the conditioning at the end.

Margaret

Always get a really good sweat with this one especially after the conditioning 🔥🔥

W1/D4 Shoulders Glutes and Core Get Stronger 3.0

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

I started crying listening to this as consistency has been my largest struggle. I used to be a personal trainer and drove my self hard and after I changed my career I have struggled to find my self within health and fitness again. It used to be my largest passion and I thrived in it but now I can't seem to find where I fit in it anymore.

Alleah

Mindset 2: Cultivating Consistency

Definitely going to feel this tomorrow 🤣 legs are on 🔥🔥

Great leg day! I’m so happy you put modifications on here. The gym was crowded so I was able to use the modifications you recommended since a lot of things weren’t available.

I absolutely love the conditioning after strength! Your workouts are amazing 💜

Jessalyn

W2/D1: Legs and Core Get Stronger 3.0

Allison

Cathy

Dang no matter how many times I do this workout that 5 rounds at the end always feel like forever!!! 😆😆 but I always get it done! 💪🏼

W2/D2 Chest and Back Get Stronger 3.0

Love the variation of workouts! ♥️ By far my favorite program I’ve ever done to date

Mindy

Jaclyn

W2/D3 Bicep and Triceps Get Stronger 3.0

Ahhh!!!this workout is always so intense!! I love it!!! 🔥🔥🔥

Great lift and conditioning workout. 💪

Catherine

W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

I love full body days since I can move quickly through from set to set since the muscle group is always changing!

That felt great! I’m going going back on the optional workouts that I missed earlier in the program to complete this program fully! 
I got through 4 rounds in 30 mins. I probably could of made one more round but ran short of time. Glad I did it!

5 rounds and I'm dead (good dead 😃)
Love this workout can be as hard/easy as I'd like depending on the weight used.

Hana

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

Cassie

Rylee

Woah that was such an awesome workout!!! Sweat is gold baby! 😆💪🏼

W3/D1 Legs and Core Get Stronger 3.0

The plank complex is a sneaky little bugger!!

Burn baby burn! What I love most about this is my husband is also dying 😆😂

W3/D2 Chest and Back Get Stronger 3.0

Had to modify due to gym availability and ability. I was a bit disappointed about that... but still walking away with jello arms and that gym high!

Conditioning was so hard! Modified almost everything but my arms are still shaking 💪

Some of the move were very advanced… thank goodness for modifications 😅

W3/D3 Biceps and Triceps Get Strongr 3.0

Hands down best program I’ve ever done. The variation keeps it interesting and fun!

Tracy

Great workout, reminded me why I love weight training ❤ Thanks!

Nicole Loewen

W3/D4 Shoulders Glutes and Core Get Stronger 3.0

Great workout! These whole body workouts are great, I really like how they are laid out! Thanks!

Woah!! Love this one!!  Only 35 mins, 6 rounds and I am soaked!! Sweat is gold! 🙌🏼🙌🏼💪🏼

W3/D5 Optional Full Body Workout

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.

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

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