Name: Playbook - Hannah Bower - W4/D4 Shoulder, Glute, and Core Get Stronger 3.0
Uploaded: 2022-02-22T15:40:40.121Z
Duration: 45 min
Description: W4/D4 Shoulder, Glute, and Core Get Stronger 3.0

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

Christa

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

Nikki Ouk

Delaney

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

Katie

I’m really starting to feel stronger :)

Melissa Variny

Felt doable for 9.30 on a Saturday night 🤪

Nicole Loewen

LOVING THE VARIETY you've created with this challenge!! Keeps it so interesting & my muscles feel challenged! Another great workout! I already know I'll be back to some of these workouts again after this challenge! They're that good! ❤💪❤

Aerin

That conditioning! Oh my gosh the wall sits got me. First time managing those jumping-lunge sort of things- like EVER! They’ve always been a struggle for me but I did it today!

Arianne

WOW, I've stronger. But no matter how strong I get, split squats KILL! 😆

Marie

I will never see snow angels the same again

This workout was unreal! Loved this one and favouriting it on the app 💪🏻

Janine

Ashly

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

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

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