Name: Playbook - Hannah Bower - W5/D2
Uploaded: 2023-12-12T00:44:19.469Z
Duration: 60 min
Description: W5/D2

Workout:
A1: Hack Squat
A2: Split Squats
B1: Sumo Dead Lift
B2: Resistance Band Kettle Bell Hip Swings
C1: Walking Lunges- can also put weight on shoulders
C2: Resistance Band Squat Swivels
D1: Cable Duck Walks
D2: Cable Kick Backs at Diagonal
E1: Abduction Machine
E2: Adduction Machine

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
- Place your shoulders underneath the pads
- Flex at your knees and hips to come down
- Come down until you reach 90 degrees
- Push through your heels extending your legs to come up

Hack Squat

- Start in a wide stance with your back foot on the bench
- Bring your back knee down 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up

Split Squats

Circuit 1

- Start in a wide stance with your toes pointed out 
- Hold on to the bar keeping your arms extended
- Pull the bar up keeping your spine in a neutral position
- Engage your hamstrings as your go up

Sumo Dead Lift

- Place the band on the kb
- Step on the band with both feet and hold on to the kb
- Hinge at the hips
- Explode forward pushing the kb up
- Squeeze your glutes as your come forward

Resistance Band Kettle Bell Hip Swings

Circuit 2

-Stand with feet together while holding a dumbbell in each hand
-Step forward into a lunge
-Stand up out of lunge moving forward.
-Repeat with other leg

Walking Lunges- can also put weight on shoulders

-Stand with feet shoulder width apart with tow bands around your legs. One above and one below your knees.
-Lower into a bottom squat position.
-Pivot feet and swivel one knee across as you rotate with it.
-Repeat to other side

Resistance Band Squat Swivels

Circuit 3

- Start in a squat position holding on to the bar with your arms extended
- Rotate your hips and step
- Repeat on the opposite side moving backward
- Stay in a squat position with your chest up

Cable Duck Walks

- Extend your leg engaging your hamstrings and glutes

Cable Kick Backs

Circuit 4

Abduction Machine - Place Holder Description

When you can no longer do full range of motion, pulse.

Abduction Machine

When you can no longer do full range of motion, pulse.

Adduction Machine

Circuit 5

W5/D2

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

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

Christina

W5/D1

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/D2

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