Name: Playbook - Hannah Bower - W5/D1 Get Stronger
Uploaded: 2023-12-12T00:44:19.375Z
Duration: 45 min
Description: W5/D1 Get Stronger

Tried my best with the push ups still modifying but feeling great.

Monica

I got stronger in squats and hip thrusts. Can do them back to back without any problem. Will go heavier in both next time.

Sirma

Angelique

Had to take a week off for work. But it was great going back into it 👏🏻👏🏻👏🏻

Maddie

My arms!!! Killer 😍😍😍 love a good face pull/tricep extension combo.

Haylie

You know you did a heavy enough when you can’t get down the stairs without holding on to something 😅

Selma

Suesan

Squeezed this in after a long work day with both kiddos playing around me in the garage. Your workouts are so manageable for busy moms but still totally kick my butt and make me feel strong!

Pushed myself so hard today. So proud of the progress I’ve made! 255lb with heavy band pulses on hip thrust 🥲

Kolbi

This workout always kills me 🥵 was able to go heavier on my shoulder presses for the first 4 reps!

Rachel S.

I think I barely got better at push ups. I couldn’t even do 10 with good form! It was more like 5 with good form and 5 on knees. I also was never able to do the single leg hamstring curls on the ball.

Soooo good. Those adduction lifts at the end though - not a chance! You made it look so easy! 😱 I substituted the exercise, but would love to learn progression exercises to get there?

Inge

Great workout!! Feeling strong and balanced

Jessica Mccauley 

Elizabeth

Really good, but the abductor lifts I could do and didn’t understand the modification instructions? Are there alternatives to target that area?

Shauna

I loved this workout! My knee is still clearly atrophied from ACL reconstruction in October - but the fact that I can throw some weight around now is SO EXCITING. More squats, please. 

Also the gym I joined is really making a huge difference in terms of my confidence and motivation. Space matters. ❤️‍🔥

Marinka

This was challenging but in the best way! I feel myself getting stronger!

Makayla

Jordan

Which size yoga ball should be used? A smaller or bigger one?


Last exercise, are we supposed to use a lifting bench? Couldn’t see from the video

Jackie

Christine

Élise

I was sooooo tired this morning....but I did it!!

Amber

Feeling stronger and more confident when I go to the gym!

Victoria  Sirch

Get Stronger is a great program!! I’m hooked😍💪🏻

Michelle Eisenberg

Today was a GREAT day! I worked my way up to 125 for both squat and hip thrust. I’ve come a longggg way. I used to be super intimidated by hip thrust, but I’m starting to love them. Also, I was able to do two pull ups @ the end. I’m feeling super motivated.

Cleo

Squated 100lbs x6x4rounds. Yay!!! Only made 1 round of push-ups before I had to modify to knees.

Megan

I love the adductor lifts in this workout !!!

Meaghan

Jillian

Man, those adduction lifts were challenging!!! I needed that! 😊

Alona

My upper body is starting to feel really strong 💪 and I love it because of this program!!

Rebecca Milway

Lauren

I saw this was the last time I would be seeing this workout for this program. I was able to do all four squat sets at 115. All hip thrusts from 95lbs last time to all 4 115. My scapular pullups felt so STRONG. I got 15 without dropping 😭. I am so happy with today's workout. 💛⭐🥺

Caitlin

Excellent workout! I feel so much stronger and balanced. The first time I did this workout (week 2) I wasn’t able to do some exercises and today I was able to. Also for the first time I did SRDLs without holding onto anything 😁😁

Emma

Third Day exercising this week and feeling great!! It’s amazing what just a few days of exercise can do for mental health!!

Taylor Miller

Amazing 🤩 was able to increase weight on the majority of these, the progression is slow but that’s my fault have been fluctuating between this program and other workouts from your other sections.

Jacqueline

Amazing!! It was another PR for my squats! Baby steps with the shoulder and increasing fall pulls to 20lbs instead of 10! Super happy and grateful for the progress, I can see it and feel it!

Janine Ducharme

Back at it after coming home from a bachelorette party this weekend! It was a nice break but ready to crush some major goals! I went up in weight in almost everything. It felt sooo good! Happy Monday! ☺️

Serena

Did this workout in a hotel gym and figured out the only reason I could never do the single leg hamstring curl was the exercise ball at my home gym is too flat 🤦‍♀️. Totally made my day, though!

Tessa

YES! Squats and hip thrusts with the big barbells and 25lb plates 😁 (yes. I'm obnoxiously proud of myself) Thanks Hannah!!

Nicole Loewen

Jessica

Ass kickers are always good on Monday morning

Took the whole wkend to reset & recharge my batteries! Then got after it today! Feeling awesome! Thanks for a great workout! Happy Monday!! ❤❤

Aerin

SO STOKED! Definitely getting stronger, was able to do all 30 push up’s without going on my knees! Excited for what is to come from this program.

Lucy

I just realized I jumped to the next week's workout 😣 but still was a great workout!!! Guess I had my mind on squats & hip thrust today! Yeah baby! ❤😍

SUCH a great challenge mentally to start off my Sunday. I did 135x8 last time for 4 rounds. I did 145 as my first round, went up to 155 and  every round I failed after 3 or 4 but i brought the barbell back up and put 155 back on, and finished out however many I needed to finish all 6 reps! I realized it is okay to "fail" a rep, rerack the weights and put it back on and finish it out because it means I am finally challenging myself enough!! I took a video of the scapular pull ups too but don't think I'm able to attach it? I also DID AN UNASSISTED PULL-UP!! from a dead hang!! 2 TIMES AT THE END! I am amazed, I have been making my own workouts for the last year and a half, but for the last five weeks following your program I've realized I've become so much stronger because I finally have guidance for exactly how many reps to do for what exercise and when to repeat workouts! I think I was definitely over training before and it was just making me too dead and fatigued, but the way this program is set up is incredible! My Insta handle is @grace.hainsworth if I can send you the scapular pull ups to make sure I am doing then right!!

Grace

I've been breaking your workouts down into 2 workouts. I do 20 to 30 minutes of cardio first and then incorporate half a workout in a day with it. You gotta do what works right? Still a killer workout only doing half the moves each day! One day when I have time again I will get the full thing in!

Alexandra

Superset A
Squat
Banded hip trust ** each week you are increasing load. If you can do 3 reps more, it's not heavy enough.

Superset B
Heavy srdl
Stability ball hamstring curl **5 single leg into 10 regular. Can't do single leg. Do 10 regular. The goal is to do 10 single by week 5

Superset C
Shoulder press-single then together
Pushup

Superset D
Face pull
Cable tricep extension

Corrective exercise
Scapular pullups ( use resistance band or pullup machine)

- 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

We’ve decreased reps, so weight increases! Remember adding weight can be as small as 1lb!

This is your last time doing this workout, make the best out of it and see how far you’ve come already!

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.

- One added set and lower reps- increase weight. This is your last week doing this workout!

Stand straight with feet hip-width apart with your toes pointed out slightly
- Lower down flexing at the knees and pushing your hips back, as if sitting in an invisible chair
- Straighten your legs pushing through your heels to return to the initial position

Squat

Equipment Substitution: Dumbbells or Kettlebells. If access to heavy weights is not available, feel free to add reps or any of the progressions below.

Add in one of these variations this week!

Either pulsing, 1 1/4 rep or bands with increased weight!

Hip Thrusts

Superset A

Goal is to be able to do 5 single leg curls! If you can do 10 on each leg amazing!

Heavy SRDL

Equipment replacement: foam roller, medicine ball, can also use a rag on a smooth surface and slide in similar form.

- More single leg reps than you did last time baby!

Lay on the floor with your feet on the ball
- Bring the ball towards you raising your hips off the ground
- Squeeze your glutes as you come up

Stability ball hamstring curl

Superset B

- Keep weight same as last week since we increased reps! 

Hold two dumbbells with your arms at 90 degrees and your palms facing forward
- Press the dumbbells above your head engaging your shoulders as you go up
- Reach full extension
- Come down in a controlled motion

Shoulder press

- Less knee pushups or slow down the push-up!


Start in a high plank position
- Flex at the elbows to come down
- Push through your hands extending your arms to come up
- As you come up engage your chest

Pushups

Superset C

Equipment Substation: you can use a resistance band or you can lay on the edge of a surface, bench, sofa, box, incline bench also works, with your chest at the edge, with a light pair of weights pull your elbows up to your face in the same form as you would if you were standing.


Increase weight

Facepull

Equipment Substitution: Resistance band. You can also do bent over dumbbell tricep extensions.

Increase weight

Tricep extension

Superset D

Equipment Substitution: pushups scapular retractions. Get in a pushup position and retract/protract your shoulders.

Add in circles if you can this week!

AMRAP- shoot for 10 reps or more!

Scapular pullups

Modification: laying on the ground inner thigh lifts. 

Tips: If this hurts your knee, put more of your calf on the bench so that your knee is close to the bench.

Do as many as you can!

Adduction lifts

Corrective exercises

W5/D1 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

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?

So good! My entire body felt worked hard!!

Lindsey

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!

W5/D1 Get Stronger

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