Name: Playbook - Hannah Bower - W5/D2 Get Stronger
Uploaded: 2023-12-12T00:44:19.396Z
Duration: 45 min
Description: W5/D2 Get Stronger

Def had me sweating I always try to do incline on the treadmill after too.

Monica

Lindsey

Haylie

Rowing 35 for one set today!!! 🔥 feeling so strong

Paula Kane

Nikki

Muscles are exhausted after that workout! 🔥🔥

Kolbi

Leigh-Ann

Jackie

Divya

Had to modify anything over head to side dB carry and was still a great one! (Basement gym problems!)

Kayla

So sore from yesterday! I didn’t want to get out of bed, but I’m so glad that I did! Getting stronger 💪🏼

Amanda

This was so good! It felt amazing to get back into the gym after being sick.

Makayla

Great burn, adductors still hurt from yesterday!

Jordan

Holidays can really be a bummer when it comes to keeping on track, but I'm back in it!

Amber

Still so sore from Monday lol 😆 but today felt good 💪🏾

Élise

I reached a new max of 145lb for sumo deadlift 🥳. I also ditched the assisted pull up machine and used bands on the pull up bar for the chin ups. Enjoying the progress I have made so far.

Cleo

What can I use for a modification for the reverse crunch? Don’t think I’m engaging properly

Megan

Alona

Gah I love the days when the big lifts coincide with good starts to workouts! 
Had to finish the second half after putting our little man to bed…lost some steam…but felt good to get it done! Def some teeny progress on the chin ups, too!!

Lauren

So challenging as we progrrsdively overload in every little way we can achieve each week, but I am getting stronger and i'm loving it!!

Abby Cooper

Another great workout!!! Got my last set of sumo DL to 125 😏

Caitlin

Who needs traditional cardio when you have overhead barbel lunges 🥵👏🏻

Taylor Miller

This one killed me. Hit a post pandemic PR on the deadlifts but didn’t fuel well enough so I had to tap out before the last superset 💔

Andrea

These workouts never disappoint! Always challenging and well balanced. Should've joined a long time ago! 💪😄

Chelsea

Jenna

That workout was great! For corrective exercises on the rotator cuff band pulls, I notice my left shoulder is a lot weaker, would that mean I modify the band to a lighter one and do more reps on that side?

Janine Ducharme

I am so happy with how this workout went today. I’ve been so focused on my form for deadlifts the last couple weeks. This week I finally felt comfortable to increase my weight. Not just by a couple pounds, but by 10 pounds! I’m so happy and proud of myself!

Serena

Not only do I feel confident in the gym now, but I feel like I could construct a workout if I forgot my phone. It’s amazing how much I’ve already learned!

Tessa

Good except that I had to take things in strides. 3 kids under 6, plus 2 more that frequently come over, made today's workout long. So I did a set, checked on the kids, met their needs and went back and did another. Took me about 2+hours to complete this workout. Is that still efficient/effective? Or a waste?

Bridgid

Jessica

Since sweat is gold I must be worth a fortune after this workout!!

Loved the workout but just super discouraged in myself that I can't do a single chin up by myself anymore. 💔Even 5 wks back into working out I thought I would be getting better at this area. I worked so hard to be able to do chin ups in my life & now that goal just seems so far away. This 2nd pregnancy really took alot of my upper body strength away. But I won't give up & just setting this as a huge goal of mine! So if you could point me in the right direction on best workouts to get better at this I would greatly appreciate it!!! All love & respect ❤❤

Aerin

As always thank you for keeping me accountable. Really enjoying this 12 week program

Lisa

Can you give some tips for how to modify pull ups and chin ups when you’re not strong enough to do them yet? My apartment gym doesn’t have a way to do them assisted and I’m not sure how to build those muscle groups to be able to do them eventually.

Taylor Brown

Arpita

I did it! All my sets of dead’s at 215 lbs! I also ate avocado, peanut butter and salmon all in the same day and didn’t obsess about fat content. 😛

Sarah

My legs were dying from increasing the weight in those walking lunges this week!

Jessica Cooling

Could you add exercises to work towards chin ups or pull ups? Had arm surgery and need some exercises to work up strength for those!

Leah

Erin

Rylee

Amazing ! Another PR this workout! 135 for squat sets last workout and 115 for deadlift sets today. I’m the strongest I’ve ever been and I’m 1 year post partum almost to the date. Started lifting about 3 years prior to getting pregnant. Lost so much mass due to hyperemesis the entire pregnancy. And now  here I am. I am feeling so proud! Couldn’t have done it without your workouts Hannah!

Renee B

Loved it! I felt it when I didn't keep my core tight on a few exercises, my lower back is hurting a little!

Brooke

I’m finally able to do assisted pull ups with 2 bands ! That’s huge for me! I’ve never been able to do that! So happy!

Lily

What’s a modification if you can’t do reverse crunches? I’ve got abd separation from babes.

These are great! Do you have suggestions for substitutes for chin ups? I’m working out from home and that’s not something I can really do right now with what I have.

Pavani

Wasn’t feeling like working out today but so glad I got this workout in! My head feels so much clearer after moving my body and working out anxiety and tension.

Last workout of 2020 and made sure to make it a strong one! 💪🏽💪🏽

Jai Aja

Warmup
Alligator chops/tornado twists
Squat/duck hold
Lunge to stand
Lunge sequence
Rear delt pull to dislocations 

Sumo deadlift

Superset A
Straight bar walking lunges
Banded lateral squat walks

Superset B
Overhead reverse lunge
Reverse crunch

Superset C
Chin up
** Can add in rotator cuff series here

Superset D
Incline bicep curl
Bench row

Corrective exercises
Cable rotator cuff series 	 							
Adduction ball squeezes w. rotation	 					
( these can be done before or after or right before pull ups)

- 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

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

- Increase weight 


Start with a wide stance and your toes pointing out
- Push your hips back and flex at the knees to come down
- Hold on to the bar keeping a neutral spine
- Pull the bar up engaging your hamstrings and glutes

Sumo deadlift

Equipment Substitutions: dumbbell or Kettlebell

- Progress to overhead if you haven’t already or increase weight slightly!

Hold the bar with your arms completely extended above your head 
- Step forward
- Bring your back knee down keeping your core tight
- Come down until both legs are at 90 degrees
- Push through your front leg to come up

Straight bar walking lunges

Keeping knees over ankle and pressing against band on each step! Each leg is resisting the band.

Don’t allow your knee to cave in! 

Keep slight band in hips and knees

Banded Lateral Walks

Superset A

- Hold the dumbbell above your head
- Step back bringing your back knee down
- Come down until both legs are at 90 degrees
- Step forward

Overhead reverse lunge

- Raise your legs lift your hips
- Come down in a controlled motion
- Keep your core engaged

Reverse crunch

Superset B

Modifications: eccentric chin-ups, jumping chin-ups, banded/assisted chin-ups, inverted row

Equipment Substitution: place your shoulders on a bench, box, or edge of a sofa so that your feet are out in front of you in a glute bridge (similar to hip thrust). Keep your hips lifted, core engaged, and have a pair of dumbbells reached over head. Lower the dumbbells so that they are parallel with your ears and then back up to directly overhead to perform a dumbbell pullover. 


- Can’t do a pull up?- check out my pull up tutorial on the tutorials highlight and incorporate one of the progressions. Goal is to work toward a harder profession as the guide progresses.

Chin ups

Superset C

- Increase weights 


Lay on an incline bench holding two dumbbells 
- Curl the dumbbells up
- Engaged your biceps at the top

Incline bicep curl

- Increase weight

Place one hand on a bench and hold a dumbbell in the opposite side
- Pull the dumbbell up keeping your elbow close to your body
- Engage your back as you pull up

Bench row

Superset D

Can use resistance band or light weight

- Keep your elbows close to your body
- Rotate your shoulder in a controlled motion

Cable rotator cuff series

Equipment Substitute: pillow or folded towel.

-Sit on the edge of a tall bench with your knees off the bench and your feet hanging.
-Place a squeezable ball between your knees and squeeze the ball between your knees holding the squeeze
-Rotate one foot away from the center while maintaining tension on the ball between knees.
-Repeat reps with other leg and foot.

Adduction ball squeezes

Corrective exercises

W5/D2 Get Stronger

The yoga ball leg curls right have SLRD was madness!

Ashley

This is my third program and I love the heavy lifting!

Trista

Alexi

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 💪🏽

Jillian

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?

Sirma

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!

Rochelle Rosenblatt

W2/D5 Optional HIIT to add in

Felt good! Made some substitutions for what worked at my gym but felt more doable compared to week 1!

W3/D1 Get Stronger

Is it me or sumo deadlifts are harder than conventionals? I mean how can people call them cheating? They are hard AF.

So good! Was able to the knee drives this week!

Jenny

W3/D2 Get Stronger

I think I do better with dumbbells but definitely seeing results

Alexandra

Loving seeing improvements from week 1! These workouts are helping me in my strength AND mobility!! Thank you Hannah!!

W3/D3 Get Stronger

My glutes are destroyed in the best way possible

Tiffany

Sooo good! I can definitely tell I’m starting to feel stronger!

Maddie

W3/D4 Get Stronger

I got my fiance to join me on the kettlebell run! 😍

Rachel S.

Molly Grace

This whooped my butt! Had to do what I could but am looking forward to seeing some major improvement as I go through the program.

W3/D5 Optional HIIT to add in

Nicki

Simone Fisher

The Kettlebell/Run workout 😍 So quick but brutal!

Every time I do your workouts I‘m gessing: YOURS ARE THE BEST! Really like your natural appearance, it‘so motivating!! ☺️🙏🏼

Carina

Those extensions are still a killer 🫣!!

Loved this🙌🏻focused on form in every set

Ana Grace

W4/D1 Get stronger

Still struggling with dead lifts but did 40 pounds!

OMG I was sore from yesterday, but I upped my deadlift weight and I did one set of the Bulgarians jumps. I said nooo way 🤣 but then did it! Wow so tired and so sore. Thank you Hannah!

W4/D2 Get stronger

This is such an intense workout! Love it!

So good... I needed to just sweat and work all this anxiousness out.

Tori

W4/D3 Get stronger

Surprisingly .. my back feels like I just had a massage .. thanks for that!

Kara

Y’all. Not going to lie. I had to mentally prepare myself for this one. But, killed it. You got this 🙌

W5/D2 Get Stronger

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