Name: Playbook - Hannah Bower - W6/D1
Uploaded: 2023-12-12T00:44:19.600Z
Duration: 55 min
Description: W6/D1

That was a beast! Whew. My legs are already shaking!

Aubrey

*** This is a tough one. Push through. Have the mentality you’re done when its finished ***

Workout:
A1: Squat
A2: DB RDL
B1: Lunge Pulse
B2: Reverse Curtsy Lunge
C1: Banded lateral Swoops
C2: Side Leg Press
D1: rounded back extensions
Cooldown:
x Stretch – watch video for reference

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

- Start in a shoulder-width stance
- Flex at your knees and hips to come down
- Come down until you break parallel
- Push through your heels to come up
- Keep your chest up throughout the movement

Squat

-Stand with feet close while holding a dumbbell in each hand.
-Hinge at the waist an drive your but back as you lean forward taking the dumbbells over your feet.
-Stand up out of hinge to the starting position. 
-Repeat

Dumbbell RDL

Circuit 1

- Step back with one leg
- Bring your knee down
- Come down until both legs are at 90 degrees
- Come up a couple of inches engaging your glutes and quads
- Come back down and repeat

Lunge Pulse

- Start with a shoulder-width stance on an elevated platform
- Step back and across your opposite leg
- Bring your back knee down to the ground
- Push through your front leg to come up
- Engage your quads and glutes

Reverse Curtsy Lunge

Circuit 2

- Place your foot on the platform
- Push the platform away from you engaging your quads and glutes
- Keep your back on the pad

Side Leg Press

- Start with a wide stance and a band above your knees
- Step sideways bringing your hips down and back up
- Make sure your knees are aligned with your foot

Lateral swoops

Circuit 3

Initiate movement in Glutes. Range of Movement is huge, but you should feel it directly in your Glutes while keeping back rounded

Rounded back extensions

W6/D1

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/D3

W5/D4

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!

Brandi

W6/D2

This was an example of one where the directions are just not quite clear enough. For the heel raises and the calf raises, was it 15 and 10 reps respectively for every exercise demoed? There were six different movements in the heel raises, and six in the calf raises. So was it 10 reps both legs for all three variations on the calf raises and then 10 reps per leg per variation for single legs as well? In other words, is it 90 reps total for one round of calf raises repeated three times?

W6/D3

W6/D4

Holy legs.  I did each circuit 3xs and then realized it said only once! My legs are D-E-A-D! 🙌🏻

W6/D1

Community

More workouts from Hannah Bower