Name: Playbook - Hannah Bower - W5/D4 Get Stronger
Uploaded: 2023-12-12T00:44:19.566Z
Duration: 45 min
Description: W5/D4 Get Stronger

Lindsey

Jenny

Loved it!! 😍 love when cardio is incorporated!

Haylie

Ashley 

Squats were @ end due to availability- 115x20 for 2 sets

Madison

Lacey

Week 5 done already?! This workout kicked my butt in the best way possible 🔥

Kolbi

I really liked this one, just wish i could track my weights as i go, i lose track at the end. Great shoulder mobility and bootiliciousness

Leigh-Ann

85 lb squat on the smith machine and I got my form better!

Jackie

Ludim

Bernadette

Why is day 4 of this program always the best? 😍

Jenna

Makayla

Brittany

Feeling good! Started this pregnancy off good!

Christine

Needed this especially in the midsts of the craziness that is Christmas 💪🏾💪🏾💪🏾💪🏾

Élise

Michelle Eisenberg

Did 135lbs for hip thrust! New PR😍🥳

Cleo

Not my best work today. Just wasn’t feeling it and the gym was super busy. Why is working out on the weekends so hard? LOL

Andree

Found the plank bicep/triceps challenging - great stuff!

Alona

Felt improvement from the last time I did this program… loving feeling stronger each time

Sarah

Sometimes the workout is more than just working out out body. Sometimes it's therapy. This morning was tougher,  not to ramble but one of our dogs suddenly passed away and it hit hard. So today's workout was more than just getting exercise in, it was helping me mentally

Rebecca Milway

Honestly, I’m never a fan of high reps generally (esp squats hahaha 😅) but I think this is one of my favorite workouts from this program!

Lauren

Getting so much stronger every workout. Noticing little changes in strength and ability that make a world of a difference.

Abby Cooper

Goooood! I got my shoulder press up to 20lb db per side! Super stoked about this!!! 💛⭐

Caitlin

Came back from taking a break from last Thursday. PMS cramps, being sick and working 3 12hr shifts at the hospital about killed me…but coming in today made me feel like Wonder Woman

Jacqueline

Kelly

It was good but hard. My legs and shoulders are burnt out from yesterday’s workout.

Janine Ducharme

Keeley

I loved this one so much. Did not get bored or over tired and felt very strong today :)

Melissa Variny

Emily Hardy

I cannot thank you enough for creating this app and these amazing workouts. Every single one is amazing and I progress each time. Today included the run at the beginning. I cut off so much time the last time I did this so I expected to stay around the same time. That was my goal. Well, today I cut off another 15 seconds! I cannot believe it. Huge bounds forward! I am feeling more and more comfortable and confident in my own skin and during my workouts. Progressing through workouts and shedding inches and pounds literally makes me incredibly grateful so thank you!! ❤️

Serena

Tessa

Yahoo! Made my 1st week of early workouts completed! 3 days lifting, 1 day cardio and a day playing beach vball (in the mountains). Plus I still have a bike ride coming up this weekend! Happy 4th of July to you all!

Bridgid

Those correctives really got me today. Ow

Haley

Jessica

An ok session considering my biggest fear (mice) was in my home shed gym... it’s fair to say my dog was not to leave 😅😂😂😂got it done ✅

Lisa

Really loved this workout! The full body stuff hits different and I’m obsessed

Rachael S. Olinger

Needed that workout this morning...kicked my butt in the best way possible!!👏🏼🔥

Jake

Great! The workouts are awesome. I just have one question! I have been for over a year now trying to get rid of this stubborn lower belly pudge. I’ve definitely seen myself tightening up in my upper belly and all other muscles, but the lower belly is still hanging on! Any recommendations or tips to help with this? Thank you!

Emily Schmeck

Hey 
Slowly gaining strength... 
but the muscles just above the knees hurt... not during exercise but after. Any stretching you recommend?

Arpita

Felt good to run! Perfect way to end the week!

Rylee

Brought all 4 kiddos to the gym daycare today cuz there was no school lol! Killed it again 👏🏻🙌🏻💪🏻

Brooke

Loving these! Wish there was a bit more arm pump in this program but it’s been a really great program to follow through pregnancy.  Grateful for you!

I was pretty tired today, but I pushed through. I think in need to adjust my diet and reduce my dairy. Had too much this weekend 🤦🏽‍♀️

Lily

I’m getting over a cold and feeling like I really “half-assed” today 😩 I had to improvise a lot because I still don’t have a ton of energy

Amanda Pickles

Done with week 5! This program has really kept me motivated and on schedule. Feeling so much stronger and more energetic. I can’t wait to see what happens over the next couple of weeks!!

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

Run 1 mile or 5 30 second sprints

Squats

Superset A
Hip thrust with band
Kettlebell swing

Superset B
Military press
Lateral resistance band pulse

Superset C
Plank bicep curl into extension

Corrective exercises
Incline bench butterfly swimmers		 	 	 	 		
superman shoulder lifts- weight or no weight

- 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

1.0 mi Run

Running

Equipment Substitution: Dumbbells or Kettlebells (hold by shoulders or down by your thighs). If access to heavy weights is not available, feel free to add reps.

- Stand straight with feet hip-width apart
- Tighten your core and keep your chest up
- Lower down, as if sitting in an invisible chair
- Pushing through your heels, straighten your legs to lift back up

Squats

Equipment Substitution: Dumbbells or Kettlebells. If access to heavy weights is not available, feel free to add reps or a booty band around your thighs for additional resistance.

- Place your upper back on a bench
- Push through your heels bringing your hips off the ground
- Squeeze your glutes at the top

Hip trusts

Can use dumbbell

- With your knees slightly bent, push your hips back, and swing the kettlebell back and between your legs
- Thrust your hips forward swinging the kb up
- Bring the kb up to shoulder height
- As you hips come forward squeeze your glutes
- The kb should swing back in a controlled motion

Kettlebettle swing

Superset A

- Decreases reps this week. Increase weight 

Hold the dumbbells with your palms facing away from you and your elbows at 90 degrees
- Press the dumbbell up above your head
- Come back to the starting position

Shoulder press

- Hold the band with your palms facing your body
- Raise the band with your elbows slightly bent
- Come up until you reach shoulder height
- Come down with a controlled motion

Lateral band resistance with pulse

Superset B

- Hold a plank position
- Without rotating your back and keeping a neutral spine curl the dumbbell up
- Extend your arm engaging your tricep

Plank bicep curl into extension

Plank bicep curl to extension

- Place your upper chest at the top of an incline bench
- Raise your arms in a controlled motion
- Make sure you don't raise your head

Incline bench butterfly swimmers

- Lay on the ground face down
- Raise your arms off the floor and extend them
- Bent at the elbow and come down
- Extend your arms
- With your arms extended bring your hands toward your waist

Superman shoulder lifts

Corrective exercises

W5/D4 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

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!

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 🙌

Ashton

Mackenzie

W4/D4 Get stronger

Christina

I love the kettlebell run! Just did that part to end my weight lift sesh 🥴💪

Beautiful end to this week! 💪🏾🦵🏾❤️

W5/D4 Get Stronger

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