Name: Playbook - Hannah Bower - W5/D1
Uploaded: 2023-12-12T00:44:19.389Z
Duration: 50 min
Description: W5/D1

Great! I think that the video for the 2nd round 1st exercise is wrong though!

Christina

Workout:
A1: Landmine Sumo Squat to Lateral Press
A2: Elevated Reverse Lunge
B1: Landmine Sumo Squats 
B2: Bench Curtsy Taps
C1: Rolling Jumps
C2: Split Lunge with Resistance Band
D1: Side Leg Press
D2: Resistance Band Lateral Walks

Cooldown:
x Stretch – watch video for reference

Do a set of the second exercise immediately after you finished the first exercise.

- Start in a wide stance holding on to the barbell
- Come down to a squat position bringing the bar down in front of you in a controlled motion
- As you extend your legs to come up pull the bar off the floor
- Rotate your arm and push the bar up and away from you
- Keep your chest up

Landmine Sumo Squat to Lateral Press

- Start in a shoulder with stance on top of an elevated surface
- Step back and across your opposite leg
- Bring your knee down
- Push through your front leg to come up

Elevated Reverse Lunge

Circuit 1

If you add elevation, hold bar down between legs to get further depth!

Or can do sumo front squat like shown!

Landmine sumo squats

- Place one foot on a bench 
- Bend at the knee and bring your hips down
- Bring your other leg over the bench and tap the floor
- Repeat on the opposite side of the floor without raising your hips

Bench Curtsy Taps

Circuit 2

- Start with a narrow stance
- Side on the floor and rollback
- Roll forward
- Using the momentum from rolling forward place your feet on the ground and jump

Rolling Jumps

- Place a band on your hips
- Start with a wide stance with one foot in front of the other
- As you come down bring your body forward
- Dont raise your heel off the ground
- Push through your front leg to come up

Split Lunge with Resistance Band  (toe over knee, full rom)

Circuit 3

- Place one leg on the platform
- Push away from you keeping you back on the pad
- Come back in a controlled motion
- Engage your quads and glutes as you push

Side Leg Press

- Place a band above your knees
- Flex at the hips and knees coming in to a squat position
- Step sideways keeping tension on the band
- Your back should be straight and your core tight

Resistance Band Lateral Walks

Circuit 4

W5/D1

Was very confused what set of exercise A was?

Megan

Sherise

I abbreviated.  I hike and snowboarded this week also.  Killer workout!

Katie

W4/D1

Good overall. But as I’ve seen a few times before in this workout series, the instructions are a bit confusing. In this one, it says curtsy lunges to reverse lunge. But, the demo is simply a courtesy lunch. So I’m not sure if the demo is wrong, the instructions are wrong, or if I’m just missing something. If I was supposed to do Curti lunch into reverse lunge, is courtesy to reverse one rep? 20 reps per leg? Or is curtsy lunges one wrap reverse lunge one rep, 20 reps total per leg? Or is it 10 reps per leg? It’s just very confusing and I wish the written out instructions were a little clearer. I ended up doing some Weird combo of courtesy and reverse lunge or just curtsy lunges etc. etc.

Aubrey

Sadly couldn’t do everything since I have to workout at home but did as much as I could and it still kicked ass!!

Shay

Shreya

W4/D2

W4/D3

W4/D4

W5/D2

W5/D3

W5/D4

That was a beast! Whew. My legs are already shaking!

W6/D1

My lower back maybe bones maybe muscles were super super sore/hurt/pain from day 1 week 6... I think the RDL’s... I did 35 lbs on each side of the bar. Do you think it is too heavy too fast or more likely form? Any suggestions on how to improve form? As well as how to increase weight... every 2 weeks of the program or sooner? Thank you this program has been amazing and I will possibly send before and after pics!

W5/D1

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