Name: Playbook - Hannah Bower - W5/D3 Full Body Foundational Fitness
Uploaded: 2024-01-18T19:28:17.940Z
Duration: 50 min
Description: W5/D3 Full Body Foundational Fitness

Carina

Amazing workout!! Love the burn!🔥🔥🔥

Nikki Ouk

I felt really good doing this after a while!🔥🔥🔥🙌
Upped all my weights! Hit a few prs 🫠🫠🫠

Sumaiya

Emilia

Sirma

Cynthia Contreras

Jaime

Beatrice

The full body days are my fave bc it’s a mix up. I just struggle with the length of the workouts.  Feel longer than others.  Still love it!

Michelle

🥵🥵🥵Dying after the finishers loved both!

Anessa

Courtney

Leigh-Ann

Great full body workout. Couldn’t get it this past weekend with moving and really wanted to get all the workouts in for the challenge. Needed it. 💪🏽🔥

Dedra

Amazing! Really pushed to get through and feel great!

Felt so good today!! All my weights went up and had less rest than previous. Yes! 💪🏼

Jacee

The squat jump finisher series in my favorite!!

Brittany

Never thought I’d say this, but I loved that finisher!

Nikki

Sara

I did this workout at home and outside! This workout was exactly what I needed today! Fantastic.

Emily Pokrywka

Lauren

I got hit with food poisoning shortly after finishing the last upper body workout 🙃 so I was knocked out for a few days. This was a great full body pump to come back to!

Maddie

Started off the week finishing up week 5!!! Final week coming up😍🔥🎉

Kayla Stock

Great workout. The core finisher was a burner!

Shanele

I always look forward to full body days! Texas has an excessive heat warning right now and I worked out outside so I only did 1 core finisher round. ☠️🪦

Emily Storm

I loved this one! Felt so great to finish!

Brittney

Chelsea

Olivia

Margaret 

Mela

Did it all! 🙌 loved it all! It’s my pick me up!!

Delaney

Kaitlyn

Had to go lighter on dead lifts. All of a sudden after I left work I had a random pain in my hamstring. 🤦🏼‍♀️ That dang core finisher isn’t a joke. 🥵🥵🥵

Taylor

Shelby

Brianna

This workout was such a good mental break for me. Exactly what my body, soul and mind needed. Feeling strong, challenge and good!!!

Brooke

I thought it would be a good idea to go through the ladder 2x. Mannnn, it was tough. Didn’t help that I decided to use 60lb dumbbell for the sumo squats.😅
Feeling strong going into the final
Week 😁

Cleo

Dripping 😅 things felt hard today so a lot of my weights were the same but I was able to go up on some! Cossack squats are feeling better for sure

Paula Kane

Hot damn! That finisher... I "forgot" how it took me out last time. Was excited for it and now I'll be on the floor for the foreseeable future 😂 This is one of my favorite workouts in this program.

Katie

Brittney Howell

Loved the finisher....really starting to feel strong!

Sarah

Had a slow start for myself but picked it up. I love the variety in today's workout.

Caitlin

It’s everyone’s favorite, deadlift day! 

Okay progressive overload for today: adding a pause! (You can also replace the pause with slow tempo or a Romanian deadlift + pause)

Use this warmup to get ready for deadlifting!

Reps are just suggestions, move through these movements as much or as little as you need.

Modifications: bands, Bodyweight , limit weight 

Substitutions: lat pull down 

Form: 
-start seated with your ribs stacked over your pelvis and your weights in hand
-begin to engage your lats and scapula as you try and pull the weights towards your hips
-pause at the top of the rep
-lower and repeat

Lat Shrugs

Recommended reps: 5 narrow, 5 standard, 5 wide 

Modifications: limit range of motion, remove weight

Substitutions: standard bodyweight squat

Form:
-Start in a narrow deep squat, with feet close together, holding your weight or weights out in front by your chest -Toes are straight ahead or slightly turned out, but never inward, glutes are as close to your heels as possible -Think about ribcage stacked over pelvis keeping a tall chest.. Knees are aligned over your ankles. 
-Rock back and forth to stretch and mobilize your ankles -Begin to stand to by extending your knees -Think about driving your feet and knees apart -Press to standing -Then you will lower back down into a deep squat
-You will then come halfway up, engage your glutes, and then lower down to a deep squat
-This is one rep
-You will perform suggested reps with feet narrow
-Then you will widen your feet to hip width and repeat the process
-Finally you will end with feet wider than hip width

1.5 Squat Variation

Recommended reps: 5-10

Modifications: limit range of motion, place toes on the ground

Substations: supine marching, bicycles, or core of your choice 

Form.
-start in a hands and knees position, wrists are underneath shoulders and knees underneath hips 
-lift opposite arm and opposite leg off the ground without moving your torso 
-reach hand and foot out as far as you can 
-engaging your core pull elbow and knee to meet each other underneath your torso 
-switch sides
-repeat 

Breathing tips:

On the inhale: relax and lengthen the PF and breathe into ribcage laterally: belly will expand some ( check out the video on engaging the PF correctly)

On the exhale: engaging the ENTIRE pelvic floor. Not just a kegel or holding in your pee. Then you will wrap your TVA by thinking about pulling your hips together, middle sides together and ribs together: zipping up a coat or hugging your baby or organs!

As you exhale extend hand and foot as far away from one another a you can and hold.

Pelvis stays neutral and doesn’t shift

Spine stays neutral and knees under hips

Bird Dog

Recommended rep: 5-10

Modifications: can place shoulders on elevated surface, can elevate feet, can do both feet together

Substitutions: hip thrusts

Form:
-lay on your back with your feet firmly planted on the ground, knees are bent at 90 degrees 
-tilt your hips forward into a posterior pelvic tilt
-lift one leg in the air or cross your ankle over your thigh, whatever is comfortable
-engage your glutes, appropriately engage your core 
-begin to press down into your foot and feel driving your hips upward
-press as high as you can keeping your hips square
-pause at the top of the rep
-lower down maintaining your pelvic tilt

Single Leg Glute Bridge

Deadlift Warmup

We will update with a correct video asap! 

Demonstrating with a sumo stance only to show where the pause will happen, but please use your standard stance.

You may need to go lighter in your weights.

If this feels too funky, replace with Romanian deadlift! (Romanian you start at extension and lower to midshin).

Recommended warmup sets: 2 (8 reps, 6 reps)
Recommended working sets: 3( 4-6 reps)
Recommended weight: heavy 
Pause: 3 seconds 

Modifications: lower weight and increase reps 
Equipment substitutions: dumbbells, kettlebells  
Substitutions: romanian deadlift, sumo deadlift, stiff leg deadlift,  
For a more in depth review of form for deadlifts watch the tutorial video in the start of this highlight.

Forms
-start standing with your ribs stacked over your pelvis and with a barbell or heavy weights at your feet. Place the bar just above your feet, close to your shins  -First bend your knees until your shins touch the barbell, this is the angle at which you will hinge to grip the bar - as you grip the bar, do not lower or lift your glutes, maintain original position -engage your lats at the same time you appropriately engage your core, keep your weight distributed throughout your feet, do not lean forward onto your toes  -keep your spin neutral and head neutral (dont want chin tucked hard or arching upward) -begin to extend your knees to standing -Pull the bar up keeping a neutral spine, shifting your weight back and appropriately bracing core  -Reach full extension; but do not pushy our hips forward, keep hips under ribs -lower the weights to the ground and repeat

Deadlift + Pause (SUMO shown)

With the theme of this weeks Trisets; these movements are meant to flow into one another, minimize rest as much as you can!

Rest between your sets.

Recommended reps: 6-8
Reps are per side 
Recommended weight: medium to heavy

Equipment Substitution: kettlebell, band 

Modifications: can lower glutes and rep feet back into bear plank, can place knees on the ground, can place chest on a incline bench

Substitutions: pendulum row, standard bent over row 

Form:
- Start in a bent over position, hands placed on your weights which are laid on the ground
-the more your hips are leaning over your hands the harder this will be
- grip one of your weights and begin to pull it towards your chest
-don’t let your torso twist 
- Brace core and maintain shoulder retracted 
- Squeeze your shoulder blades together  as you pull 
-lift the weight to chest level 
-lower the weight all the way to the ground
-switch sides
-repeat

Gorilla Row

Recommended reps: 6-8
Reps are per side 
Recommended weight: medium to heavy

Equipment Substitution: kettlebell, band 

Modifications:can place knees on the ground

Substitutions: bear plank row, standard row 

Form:
- Start in a plank position, hands underneath shoulders, toes firmly planted on the ground, core appropriately engaged, hips square , and back is not arched/sagging or rounded/poked
- with your weights in hand, pull one elbow at a time so that the weight reaches rib cage level 
-don’t let your torso twist to the best of your ability 
- Brace core and maintain shoulder protraction 
-lower the weight to the ground
-switch sides

Plank Row

Recommended reps: 8-10
Recommended weight: medium to heavy

Modifications: Can do this on a bench, can perform one arm at at ime 
Equipment substitutions: barbell, kettlebell, band, cables 
Subsititons: chest fly, pushup 
Form: -laying on a flat surface or a bench with your feet firmly planted on the ground (if height allows)  -Press your weights to your shoulders -keeping your elbows at a 45 degree angle NOT a 90 degree angle, begin to press the weights overhead by adducting them up and towards each other -do not lock out or hyper extend your elbows when they are overhead  -lower down your arms to your shoulders by bending your elbows at a 45 degree angle  -do not bend directly outward at a 90 degree angle

Chest Press

Gorilla Row ss Plank Row ss Chest Press

You will need a weight and a stable surface for this superset.

Recommended reps: 8-10
Reps are per side 
Recommended weight: medium to heavy 

Modifications: perform as Bodyweight, limit range of motion, can place foot up on elevation 

Substitutions: curtsy lunge, side lunge 

Form:
- Start in a standing position with a tall chest and ribs stacked over pelvis
-feet are wider than hip-width apart
- hold your weight in one of your hands down in front of your thighs
- begin to bend your knee and lean towards the opposite foot of the hand that has the weight 
- it is okay to lean forward in a hinge motion if you would like 
-toes and knees can point forward or slightly outward, but they cannot fall inward 
- lower as far as range of motion allows, you may feel a stretch in your stretched out leg
- press through your glute back to standing
-perform reps on one side before switching legs

Cossack Squat

Recommended reps: 8-10
Recommended pulses at the top of the rep: 3
Recommended ISO hold at end of reps: til failure

Band is optional

Equipment substitutions: barbell, kettlebell, booty band, bodyweight 
Modifications: perform without the weight  
Substitutions: hip thrusts, full range of motion glute bridges 

Form: see tutorials for more in depth review  -start with your shoulders on the edge of a surface, feet firmly planted in the ground a few feet in front  -perform a pelvic tilt, tilt your hips forward (see tutorial highlight for more in depth review) -ift your hips off the ground maintaining a pelvic tilt  -Appropriately engage your core and your glutes. Feel itIn your hamstrings? Tilt your pelvis upwards) -Begin to lower your hips Halfway down, keeping glutes and core engaged  -Pause at the halfway point -press your hips back to starting position 
-from here, pulse your knees as far away from each other as you can while keeping your feet still, you should feel this in your outer glutes. Perform for 3-5 reps -Repeat until reps are complete -After the final rep, hold your case glute bridge in an isometric positon for as long as you can

Cass Glute Bridge Pulse + Hold

Cossack Squat ss Cass Glute Bridge + ISO Hold

This finisher is a ladder! You’ll only go down it for now; but if you want a challenge you can climb back up!

You’ll need a light pair of dumbbells and then 3 dumbbells: heavy, medium, light

Recommended reps: 10
1 rep= 1 sumo squat + 1 squat
Recommended weight; heavy 

Modifications: air squats, squat to toe raise, perform movements separately 
Equipment substitutions: barbell, kettlebell, band, cables 
Form: -Start standing with feet flat on the ground shoulder width apart (can be slightly wider) -chest tall with ribs stacked over pelvis -core is appropriately engaged to manage any pressure -weight starts on the ground between your feet -Begin to lower into a squat to grab your weight by hinging your hips back and bending your knees -keep your knees pointing slightly outward or straight ahead, but never falling Inward 
-grap your weight  -press through your feet back to standing position 
-then you will lower the weight to the ground by squatting into a low position -place the weight on the ground and then IMMEDIATELY go into your squat jumps  -instead of standing you’ll press through your feet and explode off the ground  -as you fall toward the ground land with a slight bend in your knees and go right into your next sumo squat by grabbing your weight

Sumo Squat + Squat Jump

Recommended reps:8-10
Recommended weight: light to medium

Equipment Substitution: kettlebell, band, cables 
Form: -in a standing position place your feet flat on the ground hip width distance apart -stand tall with your ribs stacked over your pelvis -hold your weights down by your side   -without moving your torso begin to lift your arms laterally out to the side keeping a slight bend in your elbow -do not lock out your elbow, keep a slight bend  -once your hands are parallel with your shoulders, pause for 1-2 -then lower the weights down so that they are resting on the front of your thighs  like you did in the starting position  -repeat

Bent Arm Delt Raise

Recommended reps: 10
1 rep= 1 sumo squat + 1 squat
Recommended weight; medium 

Modifications: air squats, squat to toe raise, perform movements separately 
Equipment substitutions: barbell, kettlebell, band, cables 
Form: -Start standing with feet flat on the ground shoulder width apart (can be slightly wider) -chest tall with ribs stacked over pelvis -core is appropriately engaged to manage any pressure -weight starts on the ground between your feet -Begin to lower into a squat to grab your weight by hinging your hips back and bending your knees -keep your knees pointing slightly outward or straight ahead, but never falling Inward 
-grap your weight  -press through your feet back to standing position 
-then you will lower the weight to the ground by squatting into a low position -place the weight on the ground and then IMMEDIATELY go into your squat jumps  -instead of standing you’ll press through your feet and explode off the ground  -as you fall toward the ground land with a slight bend in your knees and go right into your next sumo squat by grabbing your weight

Recommended reps: 10
Reps are each time you curl the weight up (5 standard, 5 angled)

Modifications: perform all standard reps and then all angled

Form:
- stand with your chest tall, ribs stacked over pelvis and feet firmly planted on the ground.
-hold your weights down by your side with your wrists facing the ceiling
-start to curl your weights. One arm will curl the weight in a standard curl (arm to bicep) the other arm will curl out at a 45 degree angle
-curl and lower the weights
- then you switch direction. The arm that went standard will go out laterally, the arm that went laterally will go standard
-curl and Lower the weights 
-repeat

Alternating Bicep Curl

Recommended reps: 10
1 rep= 1 sumo squat + 1 squat
Recommended weight; light 

Modifications: air squats, squat to toe raise, perform movements separately 
Equipment substitutions: barbell, kettlebell, band, cables 
Form: -Start standing with feet flat on the ground shoulder width apart (can be slightly wider) -chest tall with ribs stacked over pelvis -core is appropriately engaged to manage any pressure -weight starts on the ground between your feet -Begin to lower into a squat to grab your weight by hinging your hips back and bending your knees -keep your knees pointing slightly outward or straight ahead, but never falling Inward 
-grap your weight  -press through your feet back to standing position 
-then you will lower the weight to the ground by squatting into a low position -place the weight on the ground and then IMMEDIATELY go into your squat jumps  -instead of standing you’ll press through your feet and explode off the ground  -as you fall toward the ground land with a slight bend in your knees and go right into your next sumo squat by grabbing your weight

Recommended reps: 8-10
Reps are per side
Recommended weight: light to medium 

Equipment Substitution: kettlebell, band  
Modifications: can perform standing, kneeling, or sitting 
Substitutions: alternating shoulder press, push press  

Form:
-in an kneeling, standing, or seated position, stack your ribs over your pelvis and plant your shins (feet or glutes depending) firmly on the ground 
-press one of your weights to shoulder level with your wrist facing away from you, keep your other arm down by your side
-as you begin to press your weight overhead retract and engage your scapula while using your shoulder muscle to press the weight overhead 
-do not lock out your elbow at the top of the rep, keep a slight bend in your elbow
-maintain a stable core to counter the the weight, do not lean to the side that has no weight
-lower the weight back to your shoulder 
-keep your core appropriately engaged to manage pressure while weight is overhead and keep your torso still for any and all overhead movements

Alternating Shoulder Press

Finisher

8 reps each exercise! No rest between exercises. 

If you see hard coning, pressure down on the pelvic floor, bulging, pain on the linea, leaking..please modify. 

Correct core engagement and management of pressure is really important especially if you are postpartum. Engaging pelvic floor and TA to help manage pressure is key but don’t over engage the core. Just enough to make sure pressure isn’t pushing up against the tummy or any bearing down on the pelvic floor.

If you have a hypertonic pelvic floor: no engagement on the floor during any exercises unless Told otherwise by your physiotherapist.

Exhale as you touch your toes. Don’t allow your shoulder blades to completely go flat on the ground. This prevents momentum from being used.

Toe touches

Keeping your core engaged. (Don’t hold breath) hold one leg while you lower the other.

Modify: lessen the range you lower your leg if you have any sign of bulging/coning or leaking urine.

Scissors

Keeping leg extended touch elbow to knee maintaining core engagement. Exhale as you touch elbow to knee. 

Modify: keep other leg on the ground or bent.

8 reps each

Half Bicycle

If you need to modify: the hand pulses is shown! 

Keeping legs/hips still lean to one side as far as you can go and back up and repeat on the other side.

DeadBug tilts

Lower as far as you can go while maintaining form

If you start seeing major arching of the lower back or can’t keep core engaged or notice holding breath, bearing down, bracing or coning please modify by bending your knees.

Leg Lifts

Keeping shoulder blades off the ground, exhale and deeply engage core inward or “wrap in” while pulsing hands between your legs. Try to relax hips in the butterfly stretch.

Butterfly Crunches

Twist until elbows reach across your body. Modify: place feet on ground.

Cherry Pickers

Dead Bugs

Straighten legs all the way to make more difficult. Bend knees more to make easier or modifying to protect core

Hollow Hold

Optional Core Finisher 2

W5/D3 Full Body Foundational Fitness

Tylar

Dani

Excited to start! I have been wanting something like this for awhile but didn’t know how excited I really was intil it was offered!

Mandatory Viewing, Please Watch All Videos

Hi Hannah, how do I join your foundational challenge Facebook page ?

Holly

Sooo excited to learn more about why and how to do these movements! I think it's going to be a fun twist to mindset mondays and can't wait to learn more!

Excited to learn pull-ups too! Didn’t know that was part of this. Tried to learn those on my own for 8wks and made barely any progress

Foundational Fitness Coming May 15th

Very helpful. I appreciate the explanation of increasing weight and why. 
Thank you.

Jenny

Great info!! I can’t wait to get started. Hopefully I don’t max out my weights otherwise I’ll be upgrading the home gym

Cristine

What If I Don’t Have A Barbell/Pull-Up Bar

Brittanee

Anything will be overload for me! Been like a month since I’ve been in the gym due to injury so … lightweight! And not Ronnie Coleman lightweight 😂

Dani Pasano

Progressive Overload

Yes! This is helping so much and is exactly what I'm needing.

Nargis

Andrea

Squat Tutorials + Equipment Substitution

Jade

Great to really get the technique correct, I’ve always been worried about injuries with deadlifts and hence avoided with any weights

Kayhlia

I legit wanted to “like” that multiple times haha

Deadlift Tutorial + Equipment Substitution

Your lovely to really explain all these things everyone else Ive come across DOES NOT they automatically assume you know all these different things

Uff tough stuff, but great for the core engagement

Briana

Pull-Up Tutorials + Equipment Substitution

Amazing modifications when standard workouts just expect you to do the full push up 🙄🤯 thank you!!

Roslyn

That was sooo helpful with all the ideas & variations! Makes this seem so much more attainable!

Push-up Tutorial

Before: 
Squat, 84
Deadlift, 84
Pull-up/row, a couple at level 7 on bar rack
Pushup, eccentric from hight box at gym
After
Squat, 94
Deadlift, 144
Pull-up/row, 7 reps at level 11 on bar rack (4 levels lower!)
Pushup, 8 on the floor, not to the floor yet, bit didn't need my knee!

I cannot believe how much progress I've made! Tbc

I didn’t get to finish the program in the 6 weeks but wanted to do my buy out anyway! Definitely improvements! Next time I do this I’m hoping to be in a gym because I’d love to see how much progress I could make with the right weights and equipment!

Optional Buy-In

So amazing! Love how well you walk through every movement and the mobility exercises at the beginning. As a newbie, this is all so helpful 🫶

Keara

giraffe legs at an all time high right now 😅😅💪🏼

Elise

W1/D1: Lower Body Foundational Fitness

I always underestimate slowing things down!

W1/D2: Upper Body Foundational Fitness

Had to skip a few exercises because my chest isn’t ready ! But felt good to lift heavier today

Made this a little more hitt like today with reducing weight and rest times! Loved it!

W1/D3 Full Body Foundational Fitness

Excited to get back to running! Loved this part last time!

Run before weights this session. Cooked! 🥵

Simone Fisher

This is always a mental battle on the way back up for me. BUT my paces increased 😈 my fav kind of progress!

W1/D4 Optional Cardio Foundational Fitness

First day back after a cruise, lots of food, and a terrible cold! Thankful for a guided program to get me back into routine

Morgan

I’m finding a lot of weak points in myself. I LOVE THIS PROGRAM. Getting so strong!

W2/D1: Lower Body Foundational Fitness

Another great one …. Loving the variety in this program

Helena

W2/D2: Upper Body Foundational Fitness

Still recovering after vacation and illness. Had to add extra rests in this one. Hopefully can redo when feeling back to normal

All I have to say is WOW…. If I don’t have a six pack tomorrow after that core finisher I’ll be shocked 😂😂😂

W2/D3 Full Body Foundational Fitness

Would love slightly further but great workout 😊 thanks 🙏

W2/D4 Optional Cardio Foundational Fitness

I have been lifting for a couple years and this is the first time I have ever heard of progressive overload as something other than increasing weight. This changed my entire perspective. Thank you guys for sharing this. I feel a lot better about my workouts now.

I really needed to hear these. Thank you.

That was me the other way wanting to go harder at the glute bridge and didn't go my way 🤣🤣🤣 ate the humble pie and went back to usual weights

Progressive Overload: How to challenge yourself & get better

Still recovering from sickness. But besides that I still highly underestimated this workout.

Audrey

Dayna

W3/D1 Lower Body Foundational Fitness

Boy oh boy did this prove much harder than I expected …. Still struggling with my eccentric pull ups…. But I was able to do the first set on the bar without having to move down to the ground

W5/D3 Full Body Foundational Fitness

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