Name: Playbook - Hannah Bower - W6/D2 Get stronger
Uploaded: 2023-12-12T00:44:19.676Z
Duration: 45 min
Description: W6/D2 Get stronger

Split jumps were tough, but modified a little !

Monica

Amylynn.allforhim@gmail.com

Haylie

Selma

Loved it…. My body thanks me after completing your workouts

Arpita

185 lbs deadlifts for all sets with great form - thought I'd test my chin ups and got 8 solid reps. Feeling stronger than even before having my son 💪

Chelsey

Bulgarian split jumps are a form of torture I’m convinced 🤣 but I’m finally able to actually jump them!!!!!!

Paula Kane

Love these sneaky abs!
A. 8X91, 5x121, 5x121, 6x131

A. 10, 10, 10
B. 7, 8, 8

A. 12x35, s. 12x40
B. 13x17,5. 13x22,5. 12x25

A. 12x5. 12x5. 12x10
B. 10x5. 11x5. 5x10

A. 15ea side
B. 15
C. 10

Leigh-Ann

185# deadlift
30# db for press
Getting stronger 💪 Yaya!☺️

Ludim

I cant believe I did 4 deadlifts @185lbs!!! Had to recount the weights twice because I couldn't believe it. I can't express how much I love this program!!

Melissa

Loved it!  This is one of my fave workouts!!

Ashley

Shawnia

Taylor

Great HR raiser and sweat starter with those Bulgarian jumps. Love to hate em.

Kayla

Jordan

We matched leggings during our workout 🤪 go ptula

Jackie

are the jumping split squats normally very difficult for people? I struggle so bad with those!

Ashly

It was great! 

There was two videos in here that wouldn’t play it kept repeating the first 2seconds but it didn’t matter because I have already done those exercises before so I new how to do them. Just thought I would let you know. I’m on an iPhone as well.

Michelle Eisenberg

Great workout love this one. Was feeling strong this morning. Thank you so much for putting all this content together. I can’t express enough how much I’m loving this app and your workouts ❤️

Andree

It was great! Just to let you know there is a glitch in the videos where it boomerangs 🪃 for seconds and doesn’t complete the video.. otherwise , great workout !!

Meaghan

Katie

Alona

The only thing longer than a minute sprint? A minute of plank push-ups 😮‍💨

Lauren

The finisher was killer!! Loved it👏🏼

Elizabeth

Caitlin

It was great! I upped my weight slightly again! Some of the videos were glitching and not playing all the way through like the plank push-ups video and bicep curl pull up video.

Janine Ducharme

Wow, I didn’t realize how bad I needed that sweat sesh! Our gym child care closed for a breakout of hand-foot-mouth 🙃 so I wasn’t able to go yesterday. And today is the only day I was able to get my mother in law to come watch my daughter. Not sure what the rest of the week will look like getting to the gym unfortunately 😖. Thankful for this workout today.

Serena

This felt amazing! I could tell the difference in strength from the last time I did it!

Tessa

Boyyy are you gonna be proud. Deadlifted (sumo stance) 3x3x185 🤯 who am I??? I reduced the rep and set by 1 Bc it felt more comfortable that way. Even though I had to skip the last superset due to bruising my hand from the weight (I’m clumsy lol) it was a solliiid workout 🏋️‍♀️ loved it and loved seeing my progress

Heba

Jessica

I am LOVING your workouts and the results I’m seeing!! My core is POPPING 🙌🏻and I’m getting so much stronger!!!

Dawn

Upped that weight today and felt awesome doing it! 👏🏼

Rachael S. Olinger

For the first time I was able to lift 35 kg for a deadlift without hurting myself.... loving it.... 6 weeks in and I can see the changes... thanks so much

This is the most consistent I’ve been with a workout program in a longggg time. And today I finally pushed myself to do the deadlifts with 45lb plates- I’ve NEVER done that because I never had the confidence that I could. But I did it! Thank you!!

Karina

I’m getting stronger and stronger and I find myself upping the weight without compromising my form and it feels so good 😭 thank you thank you for this program and actually showing the dos and donts, you’re the best 😭

Natalie

Ahhhhhhmazing workout!!! 7 months postpartum and did 4 sets of 4 by 185!!! 🥳🙌🏼 Last set I died inside 🤣 I actually ate a good meal this morning instead of just feeding my kids lol! I usually just have a kind bar 🥴🤦🏻‍♀️

Brooke

Tamar

Whew! That core move at the end... both brutal and empowering

Holly

Exactly what I needed to start my weekend!

Rachel

I powered through today and felt so incredibly strong while doing it! I welcomed myself into the triple digit deadlifting club and it felt amazing! Thank you for making such a great program and helping me learn to love my PP body as it continues to get stronger! 🥰❤️

Amanda Pickles

It’s amazing what a good workout can do. 😃 The Bulgarian split jumps + the plank push-ups were the most challenging for me today but did way more plank push-ups than I was able to do during week 2! So pumped!

Jenna

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

Regular deadlift

Superset A
Bulgarian split jumps a
Plank pushups

Superset B
Straight bar row
Seated incline chest press

Superset C
Underhand tricep extensions
Kneeling bicep curl to press

Corrective exercise
Scorpions
Childs pose shoulder lift

- 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

3-4 reps! So we want to really push heavy weights but with proper form 🙏🏼🙏🏼

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

Deadlifts

Bulgarian split jumps

- Start in a low plank position
- Keep your core tight and back in a neutral position
- Extend one arm followed by the other
- Hold the pushup position for a second and reverse the motion to come down

Plank pushups

Superset A

Equipment Substitution: Kettlebell or Dumbbell

- Start in a wide stance holding on the bar with one hand
- Pull the bar up keeping your elbow close to your body
- Engage your back as you pull up
- Keep your back straight throughout the exercise

Straight bar row

- Lay on an incline bench holding two dumbbells with your arms at 90 degrees
- Press the dumbbells up engaging your chest
- Come down in a controlled motion

Seated incline chest press

Superset B

Equipment Substitution: resistance band or bent over tricep extension with a reverse grip.

- Keep your elbow close to your body
- Extend your arms engaging your triceps as you hand come down
- Keep your back in a neutral position

Underhand tricep extensions

Equipment Substitution: resistance bands or a light dumbbell

- Curl the cable up
- Engage your bicep as you curl
- Press above you keeping your abs tight as you press

Kneeling bicep curl to press

Superset C

Equipment Substitution: yoga block or pillow, 

Knees press into the ball as opposite hand pushes into the ball

Manage IAP- so if you see rounding lessen the amount you’re pushing into the ball and try re-engaging.

If you still cone or feel a loss of core connection, take ball out!

Core finisher

- Can be done with or with or without a bar

Scorpions

-Start on your knees
-Get into child pose.
-With arms extended lift one arm off the ground and make circular motions in both directions. 
-Repeat with other arm.

Child’s pose shoulder lift

Corrective exercises

W6/D2 Get stronger

The yoga ball leg curls right have SLRD was madness!

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

Trista

Alexi

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

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!!

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/D2 Get stronger

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