Name: Playbook - Hannah Bower - W5/D3
Uploaded: 2023-12-12T00:44:19.496Z
Duration: 30 min
Description: W5/D3

Aubrey

Workout:
A1: Box Jumps
A2: Bench Curtsy Lunges
B1: Smith Machine Elevated Reverse Lunge
B2: Resistance Band Gate Swings
C1: Side Leg Press
D1: Hamstring Curl 
D2: Single Leg Glute Bridges on StabilityBall
E1: Drop Set on Abduction Machine

Cooldown:
x Stretch – watch video for reference

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

- Jump on to the box
- Use your knees to land softly
- Flex at your hips and knees coming down for a squat
- Step of the elevated surface

Box Jumps

-Stand next to a bench and place the outside leg across your body and up onto bench
-Step up onto leg that on the bench and raise the other legs knee up in front to high knee position. 
-Step back down to the starting position and then dip back onto rear leg for curtsy lunge.
-Repeat

Bench Curtsy Lunges

Circuit 1

- Step back off the elevated platform
- Bring your back knee down to the ground
- Push through your front leg to come up
- Drive your knee up

Smith Machine Elevated Reverse Lunge

- Start in a narrow stance
- Hop landing in a squat position
- Hop and return to the initial position
- Keep your chest up throughout the movement

Resistance Band Gate Swings

Circuit 2

- Sit on the bench sideways
- Place your foot in the platform 
- Push the platform away from you engaging your quads and glutes

Side Leg Press

Circuit 3

- Curl your leg up in a controlled motion
- Engage your hamstrings and glutes as you come up
-keep hips pressed down

Hamstring Curl

- Place one leg on the ball and keep the other extended
- Push through your foot on the ball bringing your hips of the ground 
- Squeeze your glutes at the top
- Keep your core tight

Single Leg Glute Bridges on StabilityBall

Circuit 4

- Push the pads out in a controlled motion
- Engage your glutes 

Reps: 1x Start as heavy as weight as possible. Perform 15 reps. Lower the weight stack by skipping one stack. Perform 10 reps. Repeat until weight stack is around 50-100lbs or around 40-50reps and sit to the end of the seat and pulse until failure.

Drop Set on Abduction Machine

Circuit 5

W5/D3

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.

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/D2

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/D3

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