Name: Playbook - Hannah Bower - W6/D1 Get stronger
Uploaded: 2023-12-12T00:44:19.603Z
Duration: 45 min
Description: W6/D1 Get stronger

Intense! Box step up has always been difficult for me but did what I could and Superman added weight.

Monica

50lb lunges, 25lb skull crushers, 12lb flys?!?! Upping weight allll over the place 🔥 🔥 🔥

Paula Kane

5 am workout before work while the kiddos are asleep. I’ll say it again and again - THANK YOU for making this so realistic and doable for busy moms like me!

Need this time today, so full of rage. Thank you🙏🏻

A. 10x40, 10x43, 10x43.   Back lunge w pulse
B. 10x40, 8x20, 8x20. High step up

A. 10x3, 12x2plates, 12x med hgt. single elevated glute bridge
B . 20xslow, 20x10, 20x20 back extensions

A. 13x10. 15x12,5.   14x15. incline DB fly
B. 13x10.  15x25.  15x15. skull crusher 

A. 13x12,5. 12x17,5.  12x17,5. 1.5 bicep curl
B. 12x12,5.  9x17,5.  10x17,5 (watch form)   Reverse cable delt raise

A. Weighted Spidermans +rocking
B. 10x7,5. 5x2.5. Cable rear delt pulls

Leigh-Ann

Great workout! Battling some health issues right now so today’s workout was extra tough. Trying to stay positive during this pain flare up

Kolbi

Kelsey

Molly Grace

I found with the glute bridges I was feeling it more in my lower back as opposed to my glutes. Any tips to improve form?

Those back extensions are insane! Kick my butt every time

Makayla

12 reps elevated glute bridge. For single leg exercise does this mean 12 per leg or 6 per leg for a total of 12???

Kellie

I did not have the back extension equipment at the gym I go to

Jackie

Definitely needed that stretch! 🦵🏾🔥

Élise

Michelle Eisenberg

This was all challenging for me today. Calves, hips, glutes tight. Need to mobilize. Thanks and happy weekend:)

Alona

It was great. I increased my fly weight and skull crusher weight as well from week 4. Starting week 6 of this program already can't believe it. ⭐💛

Caitlin

Whoops! Meant to click 5 stars not 4! LOVE this app!!!

Brandi

Good workout today! When I up my weights on the skullcrushers I find myself afraid of dropping it on my face but the lower weight feels too easy. I switched to a dumbbell in each hand, that added up to the heavier weight. Is that a fine modification?

Laura

Never miss a Monday!!!! Kicked my booty in the beginning but pushed through.

Jacqueline

It was good! I didn’t want to show up and workout, I lacked the motivation to life heavy today. I felt weak with no progress but had to remind myself that I’m not doing the same weight as I started with, so the progress is in baby steps. Single leg pulse lunges were sooooo hard today!! I’m hoping tomorrow is a better day! I love this app so much and don’t want the training program to end lol.

Janine Ducharme

Tough! As with new programs, getting set up and familiar with movements takes longer, almost late for work!! Thanks!

Great start to the week! I had a tough weekend stress wise. I’m a teacher and trying to juggle time being a mama and setting up a classroom has been mentally and emotionally draining. It felt good to be able to work some of that off today with one of my favorite workouts!

Serena

Oh my gosh. I thought I was halfway when I finished last weeks workout, but I have this week to go before I get there. Bahaha oops 🤦‍♀️

Tessa

Wasn’t feeling so well today but after this workout I am feeling great 💪🏼 sweating makes everything better 😅💕

Heba

Jessica

Omg that first set had my legs SHAKKINN so good! Loved it! I am definitely feeling stronger and stronger

Rachael S. Olinger

I’m not sure which part I messed up on the most that made this workout FEEL like it was an impossibly endeavour. From not eating very much at all during the day, to forgetting to bring my water bottle to the gym, and or wearing too much clothes that made me overheat; but either way, I did not finish the workout. 
I did however learn something that’s more valuable than anything else: eating whole, healthy, natural foods and drinking an adequate amount of water before the gym, Helps When Your AT the Gym 🙈🤣 
As always, I loved this workout. After a month at my new gym I am started to feel strong again & more confident! ❤️❤️❤️

It was wonderful. Thanks for adding the stretch in the end.... really helpful... and you were absolutely right.... the stretching helped me with my knee and muscle pain

Arpita

Challenging - I'm not yet completing the same level of reps or sets necessarily. But I really enjoy having something to follow and motivate me. Your such a boss babe!

Megan

Ughhh I forgot to swipe to complete yesterday! I go straight to the sauna! Whyyyy!!?! Can you go back and change my days lol jk! But it was an awesome workout! Brought a friend, actually she kind of just joins in! But everytime she lifts with me she says "Why do I always get sore when I workout with you?" 🤣🤣🤣

Brooke

The quad stretch at the end was *chef’s kiss*. Felt so nice after the step ups and lunges. I’ll be honest this workout today was damn hard but I pushed through and got it done! Week 6 Day 1 crushed!

Jenna

Really enjoy these circuits. I have increased my step up height and have found a way to do front lunges AND get my form right Eleuthera no pain in my knee!!

I did not add extra weight to the elevated lunge or the step up, BUT I was able to increase my height which for me is a big deal

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

Superset A
Standing elevated lunge add pulse
High box step-ups

Superset B
Elevated single leg glute-bridge
Rounded back extensions into regular with row

Superset C
Incline dumbbell fly
Skull crusher

Superset D
Cable 1 1/2 bicep curl
Reverse cable delt raise

Corrective exercise
Superman with band+block
Cable cross rear delt pulls

- 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

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.

- Bring your back knee down
- Come down until both legs are at 90 degrees
- Push through your front door to come up
- Keep your chest up

Standing elevated lunge add pulse

Equipment Substitution: Any sturdy elevated surface that is safe to stand on.

- Place one foot on the box
- Push through your foot to bring your other leg on to the box
- Come back down in a controlled motion

High box step ups

Superset A

Increase the height this week! Use bench or add another weight!

Elevated single leg glute-bridge

Equipment Substitutions: if you have a bench, you can hook your feet on the bottom side of the bench, hips hang off the end. You can also do laying on the ground supermans, banded good mornings, or resistance band deadlifts.

Whatever you did the last time try to increase the difficulty for yourself!

10 of each!

Back Extension Circuit

Superset B

- Hold the dumbbells with your palms facing each other
- Come down with a slight bend at the elbow 
- Come up engaging your cheat

Incline dumbbell fly

- Bend at the elbows bringing the db towards your forehead
- Extend your arms engaging your triceps 
- Don’t push your elbows forward

Skullcrusher

Superset C

Equipment Substitution: resistance bands or dumbbells

- Pull your shoulder back as you curl up
- Keep your chest up
- Squeeze your bicep at the top

Cable 1 1/2 bicep curl

Equipment Substitution: resistance bands or dumbbells (can use a bench for incline)

-Stand at a low cable pulley with the rope attachment connected.
-Facing away from the weight stack grab the rope in both hands so that the cable is between your legs.
-With a firm core and slightly bent arms raise the ends of the rope up in front of your body until your hands are at head height.
- Lower back to starting position.

Reverse cable delt raise

Superset D

- Lay face down with a ball between your feet and hold a dumbbell
- Raise your arms and legs 
- Squeeze your glutes as you come up

Superman

Can also use resistance bands.

- Keep a slight bend at the elbow as you pull
- Pull the cables apart 
- Engage the back of your shoulders

Cable cross rear delt pulls

Corrective exercise

No back arch. Keep back flat and scoop hips toward face

Hip Flexor And Quad stretch

W6/D1 Get stronger

This is my third program and I love the heavy lifting!

Trista

Alexi

Need more strength for the pull ups haha. I tried tho

W1/D1 Get Stronger

Catherine

Talesha Swainston

W1/D2 Get Stronger

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

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!!

Lindsey

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!

W6/D1 Get stronger

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