Name: Playbook - Hannah Bower - W5/D3 Get Stronger
Uploaded: 2023-12-12T00:44:19.480Z
Duration: 45 min
Description: W5/D3 Get Stronger

So good! Feeling more comfortable in the exercises and upping some weight!

Lindsey

Crunch time for wedding day- this one felt great!

Haylie

Absolutely love this app!Well worth the money. I am a fitness instructor. I usually don't watch videos or use apps for my workouts. I have a wealth of workouts in my head. I wanted to switch things up. Have someone think for me during my workout every once in a while. I did the 7 day trial and was hooked! I use Hannah's app a couple times a week to add variety to my week of workouts. She has so much good stuff on this app it is definitely worth it!! I would highly recommend this app to anyone. It has many levels of difficulty to it.

Shalana Brinkman

So good but what do we do when our outside hip cramps up on the 90/90s?! I almost got stuck haha normally I can do them but today the back hip would like seize up on me!

Paula Kane

Hannah, you’re an amazing trainer! This program is killer ❤️‍🔥 125lb on RDL today!!!!

Kolbi

Great all around, any way to update the app so we can record our weights? Love the hip mobility! Rdl, 90lbs, sumo lift, 125?
Did

Leigh-Ann

Jackie

I really enjoyed this work and finally upped the weight

Taylor

Starting to get in a good rhythm and feeling stronger!

Michelle Stephens

Finally seeing changes to my body/ confidence in the gym - thank you

💪💪 best way to ring in the new year!

Chelsea

Didn’t think I’d get through today’s workout but I did it 💪🏾

Élise

A mile on the treadmill plus an amazing HB workout!!

Michelle Eisenberg

Great workout! Starting to feel more comfortable with the barbell and less self conscious when the gym is busy. I love that this app has videos so I know I have the movement right and no one is going to come up to me and correct my form lol

Andree

Alona

It was good!!! Feeling really strong throughout week 5!! 🤩🤩

Caitlin

Loved it! Can’t wait for the challenge to start tomorrow!

Jessica

I love these workouts! I’ve been doing them for about a month and I’m already seeing my body composition changing. More importantly, I feel stronger and more confident using the gym!

Claire Stack

This has been such a good program for my core. I am post Csection and had tried to slowly go back to CrossFit but it just wasn’t working. I have gained so much strength back doing this and can NOW do CrossFit. Thanks for making this!! It’s been so good!

Melissa Bakker

Oh man, I’m going to feel this one tomorrow!  Great workout and increased weight in all exercises- feeling so good in my lifts and in my own skin again!

Serena

This is my favorite circuit. My 🍑 feels 👌🏼!

Gabrielle

I can’t believe the difference I am feeling physically on the outside and inside! Im telling everyone about your app! Free marketing 😉

Tessa

A good start to the morning. Did elevated RDL for 115lbs 🥳 alternating lat pull downs for 65lbs. This program is magic literally makes me so happy with all my progress and the program is just written soooo well 💜💜

Heba

Trying something new this week. Waking up at 530a to workout before my kids get up. I hope this allows me to be more present for them and not have my workout stress me out by having to get it done in the middle of the day or not getting it done and beat myself up over it. Hopefully I won't get burned out. And revert back to a afternoon workout. I also did my cardio day on Monday vs. Later in the week when I'm feeling more tired. I hate cardio but am definitely lacking it. So we will see how this routine/schedule works. Thanks as always for the workouts!
-Bridgid

Bridgid

Nicole Loewen

Is there a method to all thas? I notice it’s like a leg focus workout for example, with a random triple and a random shoulder exercise, or vice versa. It just feels like I’m doing random exercises but want to know if there’s reasoning behind this. Thanks!

Melly

The corrective exercises were very difficult... but did it anyway.... knees hurt.... pls suggest stretching for them

Arpita

I’ve gotten to the point where I crave working out! Feeling good after every workout!

Rylee

Forgot to swipe to complete, luckily I remembered lol. But I killed it today and it felt amazing!!! I am sooo seeing progress and it excites the shit out of me finally 🤣🙌🏼

Brooke

Lily

Great workout! Kinda sad to be almost finished with this first 6 weeks but excited for what’s to come and the progress to be made. 😃 I’m already noticing improved endurance and better muscle control than when I started. 👍

Jenna

I can now do tricep dips on the bench with one heel elevated!! The dead bugs were a challenge today, but still my favorite core strengthening exercise.

Kayla

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

Superset A
Romain deadlift (add elevation + 4 sec eccentric)
Bulgarian split squat ( add front foot elevation)

Superset B
Goblet front squat with pulse
Deadbug ( can add lightweight)

Superset C
Front to side delt
Drag curls

Alternating to regular  lat pulldown

Corrective exercise
side plank stability circuit 	 	 	
90 90 swivels with internal rotation

- 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

- Add in 4 sec eccentric count

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

Hinge at the hips bending the knees slightly and come down
- Come down keeping a neutral spine 
- Come down until you reach shin height
- Pull back up engaging your hamstrings

Romanian deadlift

- Add front foot elevation for more depth- use a 45lb plate 


Start in a wide stance with your back foot on the bench
- Bring your back knee straight down
- Keep your chest up and your back straight
- Push through your front leg to come up

Bulgarian split squat

Superset A

- Start with a shoulder width stance 
- Hold a dumbbell in both hands
- Flex at the hips and knees to come down
- Come down until you break parallel 
- Push through your heels coming up a couple of inches and go straight back down
- Return to the initial position

Goblet squat with pulse

- Lay on the floor leaving no gaps between you and your back
- Engage your core and extend one arm and the opposite leg
- Return to the initial position
- Repeat on the opposite aide

Deadbug

Superset B

- Raise the dumbbells keeping a slight bend at the elbow
- Raise until your reach shoulder height
- Lower in a controlled motion

Front to side delt

- Push your elbows back as your curl the dumbbells up
- Make sure you are only moving your arms
- Squeeze your biceps at the top and come down in a controlled movement

Drag curls

Superset C

Equipment Substitution: place your hands on the edge of a bench, chair, sofa, or box and kick your feet out on the ground. Then perform a bench dip with the same form as above. For increase difficulty also elevate your feet.

- Hold on to the bars keeping your arms extended
- Bend at the elbow to come down
- Come down until your arms reach 90 degrees 
- Push through your hand extending your arms to come up
- Engage your triceps as you come up

Vertical dips

Equipment Substitution: resistance bands or dumbbell pullovers (lay shoulders on a bench, press weights overhead, lower them to your ears, and then lift them with straight arms back to overhead)

- Pull the bar down bringing your elbows in to your ribs
- Engage your lats as you pull down
- Return to the initial position 
- Pull down and rotate your body

Alternating to regular lat pulldowns

-Sit on the ground with both legs bent at 90 degrees.One leg should be in front of you and the other to the side.
-Lean over leg out front to stretch.
-Lift foot of leg out to side off the ground and pulse causing activation and stretch.
-Swivel and repeat for opposite leg

90 90 swivels

- Keep your core engaged 
- Rotate your leg engaging your glutes
- Keep your body parallel with the floor

Side plank stability circuit

Corrective exercise

W5/D3 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

Monica

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

So good! My entire body felt worked hard!!

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/D3 Get Stronger

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