Name: Playbook - Hannah Bower - W6/D2
Uploaded: 2023-12-12T00:44:19.674Z
Duration: 55 min
Description: W6/D2

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

Workout:
A1: Single Leg Hack Squat
A2: Side Leg Press
B1: Elevated Toe Stiff Leg Dead Lift
B2: Elevated Sumo Squat and Pulse
C1: Cable Squats
C2: Cable Duck Walkswith Resistance
D1: Cable Dead Lift Pull Through
D2: Standing Glute Kick-Lateral
E1: Abduction Machine
E2: Adduction Machine

Cooldown:
x Stretch – watch video for reference

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

- Place your shoulder under the pads
- Raise one leg off the platform
- Bend your knee to come down
- Keep your core engaged

Single Leg Hack Squat

- 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

Circuit 1

- Place your toes on a plate
- Come down with a light bend at the knee keeping your spine neutral
- Come down until you reach shin height
- Pull up engaging your hamstrings

Elevated Toe Stiff Leg Dead Lift

- Start in a wide stance with your toes pointed out
- Keep your arms extended holding on to the kb
- Flex at the knees and hips to come down
- Come down until you break parallel
- Push through your heels to come up

(pulse 8-10 reps)

Elevated Sumo Squat and Pulse

Circuit 2

- Hold on to the bar and lean back slightly
- Bend at the knees to come down 
- Come down until your legs are at 90 degrees
- Push through your heels to come up
- Engage your quads and glutes as you come up

Cable Squats

- Hold the bar
- Start in a squat position leaning back slightly
- Rotate your hips placing your foot behind you
- Repeat on the opposite side keeping the squat position


(1 rep is 3 forward and backwards)

Cable Duck Walkswith Resistance

Circuit 3

- Hinge at the hips coming down
- Keep a straight back
- Pull the rope 
- Squeeze your glutes as you pull

Cable Dead Lift Pull Through

Standing Glute Kick-Lateral

Circuit 4

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

When you can no longer do full range of motion, pulse.

Abduction Machine

- Push the pads in with a controlled motion
- Engage your abductors

When you can no longer do full range of motion, pulse.

Adduction Machine

Circuit 5

W6/D2

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.

Aubrey

Sadly couldn’t do everything since I have to workout at home but did as much as I could and it still kicked ass!!

W6/D2

Community

More workouts from Hannah Bower