Name: Playbook - Hannah Bower - W6/D3 Full Body Foundational Fitness
Uploaded: 2024-01-18T19:28:17.957Z
Duration: 50 min
Description: W6/D3 Full Body Foundational Fitness

Beth

Didnt do the hops/commandos cause i did the cardio earlier today. Increased the weight from 55 to 60 in deadlifts yay. The superman finisher though... Secret killer.

Sirma

Jaime

Having been injured right after starting this program definitely hindered me in many ways but I pulled out all the modifications possible and made it through! Really excited to do this program again in the future, it's definitely a favorite!

Cynthia Contreras

I modified the bench hops and this was still brutal, in the best way. Drippping sweat!!

Briana

The deadlifts were the LEAST EVIL part of that 😂😂

Courtney

That heat index in TX me we e this workout unbearable! 🥵🥵🥵

Beatrice

What a sweat fest! I really did not want to work out today... Was yawning all through the warm up and almost called it quits... Read some of  the comments there and really enjoyed this one.

Leigh-Ann

Hey that was fun!  Going to do my buy out after one more upper body day, but already I can see 50lbs.  difference with my deadlift!🤯

I could only do the finisher for 3 minutes

Arpita

Hard to find the motivation today but got after it and glad I did it 💪🏼

Jacee

Pretty good! Some lifts were a little bit harder than usual after doing upper body yesterday but everything was moving well

Becca

Got through the finisher without rest and proud of myself for powering through 🔥😅

Maegan Birdsong

Was a great last lift to this 6week challenge. I pushed myself to do better and be better!

Jessica

Completed this on Saturday but didn’t log it somehow. 
Hit a PR on the deadlift with lifting my OWN WEIGHT. No one could tell me sh!t all day 💁🏻‍♀️
I loved this challenge and pushing myself mentally and physically. I not only see a difference in my physical body but also in my mental health 🫶🏻

Morgan

Amazing finish to an OVERLY AMAZING challenge that I absolutely LOVED being a part of!!!

Kayla Stock

Aahhhhhhhh!!!!!!! I finished!!! No emoji can capture how this feels!!!

Nikki

Such an incredible finish!!! I feel so strong!!

Maddie

Those Superman’s into push up hold at the end are no joke. What a way to finish!

Carol1

Had to do skaters due to no benches open. Lol. But that Superman finisher suckeddddd lol 😂😂😂

Taylor

Butter sweet ending to the program! Was able to go from 0 bar work at the beginning to DL 135 lbs! Look forward to getting stronger 💪🏻

Christine

Arms are shaking after that finisher! Such a good workout!

Emily Pokrywka

I'm so much stronger compared to the first week! Super proud of myself for completing this challenge 🙌 can't wait for the next!

Lauren

Can’t believe it’s over. 🥲 I have loved this challenge and pushing out of my comfort zone! The community support makes it even better!

Emily Storm

Great full body workout that had me dripping. 🔥🔥

Shanele

I was feeling really good during my working sets for DL, so I decided to see where my 1 RM was. Going into the challenge, it was 245. My new 1 RM is 275🥹. I’m over the freaking moon!! This is easily the strongest I’ve felt in a LONG time. Pretty sure the new bars gave me the extra “umph” that I needed.😎

Cleo

Mericka

Happy and sad at the same time! I enjoy the challenges so much. I got stronger each time and have noticed my endurance going up with each new trial!!

Delaney

This program has been so much fun to complete. I am visibly stronger in my lifts, and it feels fucking amazing. Thank you, thank you, thank you.

Renee

What a way to finish the challenge off 🔥 🥵

Shelby

My max in the beginning is my warm up now. Thank you for an amazing 6 weeks 🙏🏼

Sara

The sweat is POURING! What a fantastic way to end the challenge!

Dead lifted 145!!!!! 10 times!!! 🥳🥳🥳 I didn’t have a true buy in because i only had dumbells at home - first day in gym week 2 I did 105, so this is huge for me! Got 1/2 the finisher before my shoulders said no more haha 
Absolutely loved this program- thank you Hannah ♥️

Paula Kane

Finisher was amazing! I am so sad this is over I have truly enjoyed this program more than any other. Your videos are great and work for every level of fitness thank you!

Helena

That finisher was brutal in the best way!😅

Kaitlyn

Love it! So crazy 6 weeks have already passed!! 🔥

Brittney Howell

So proud for completing the last lift today!! Feeling so good but also ☠️ because of the Superman finisher! 😅

Caitlin

Brenna

Loved every second of this challenge! Sad it’s over!! Hit all new PRs!!

Krystle Miller

Sooo sad this was the last challenge workout! Time flew by! 💦✊🏻

Carina

The last lift of the program 🥹

I am just so proud of each and every one of you who’ve made it this far, regardless of when you started or how long it took.

You did it.

You’re progressive overload is to just let it rip. Give it your all 💪🏻

Use this warmup to get ready for deadlifting!

Reps are just suggestions, move through these movements as much or as little as you need.

Modifications: bands, Bodyweight , limit weight 

Substitutions: lat pull down 

Form: 
-start seated with your ribs stacked over your pelvis and your weights in hand
-begin to engage your lats and scapula as you try and pull the weights towards your hips
-pause at the top of the rep
-lower and repeat

Lat Shrugs

Recommended reps: 5 narrow, 5 standard, 5 wide 

Modifications: limit range of motion, remove weight

Substitutions: standard bodyweight squat

Form:
-Start in a narrow deep squat, with feet close together, holding your weight or weights out in front by your chest -Toes are straight ahead or slightly turned out, but never inward, glutes are as close to your heels as possible -Think about ribcage stacked over pelvis keeping a tall chest.. Knees are aligned over your ankles. 
-Rock back and forth to stretch and mobilize your ankles -Begin to stand to by extending your knees -Think about driving your feet and knees apart -Press to standing -Then you will lower back down into a deep squat
-You will then come halfway up, engage your glutes, and then lower down to a deep squat
-This is one rep
-You will perform suggested reps with feet narrow
-Then you will widen your feet to hip width and repeat the process
-Finally you will end with feet wider than hip width

1.5 Squat Variation

Recommended reps: 5-10

Modifications: limit range of motion, place toes on the ground

Substations: supine marching, bicycles, or core of your choice 

Form.
-start in a hands and knees position, wrists are underneath shoulders and knees underneath hips 
-lift opposite arm and opposite leg off the ground without moving your torso 
-reach hand and foot out as far as you can 
-engaging your core pull elbow and knee to meet each other underneath your torso 
-switch sides
-repeat 

Breathing tips:

On the inhale: relax and lengthen the PF and breathe into ribcage laterally: belly will expand some ( check out the video on engaging the PF correctly)

On the exhale: engaging the ENTIRE pelvic floor. Not just a kegel or holding in your pee. Then you will wrap your TVA by thinking about pulling your hips together, middle sides together and ribs together: zipping up a coat or hugging your baby or organs!

As you exhale extend hand and foot as far away from one another a you can and hold.

Pelvis stays neutral and doesn’t shift

Spine stays neutral and knees under hips

Bird Dog

Recommended rep: 5-10

Modifications: can place shoulders on elevated surface, can elevate feet, can do both feet together

Substitutions: hip thrusts

Form:
-lay on your back with your feet firmly planted on the ground, knees are bent at 90 degrees 
-tilt your hips forward into a posterior pelvic tilt
-lift one leg in the air or cross your ankle over your thigh, whatever is comfortable
-engage your glutes, appropriately engage your core 
-begin to press down into your foot and feel driving your hips upward
-press as high as you can keeping your hips square
-pause at the top of the rep
-lower down maintaining your pelvic tilt

Single Leg Glute Bridge

Deadlift Warmup

Reminder* weights Hannah uses are for demonstrations purposes, please challenge yourself with either the weights you choose or the modifications you choose. 

Recommended warmup sets: 2 (10 reps, 8 reps)
Recommended working sets: 3x5
Recommended weight: heavy 

Modifications: lower weight and increase reps 
Equipment substitutions: dumbbells, kettlebells  
Substitutions: romanian deadlift, sumo deadlift, stiff leg deadlift,  
For a more in depth review of form for deadlifts watch the tutorial video in the start of this highlight.

Forms
-start standing with your ribs stacked over your pelvis and with a barbell or heavy weights at your feet. Place the bar just above your feet, close to your shins  -First bend your knees until your shins touch the barbell, this is the angle at which you will hinge to grip the bar - as you grip the bar, do not lower or lift your glutes, maintain original position -engage your lats at the same time you appropriately engage your core, keep your weight distributed throughout your feet, do not lean forward onto your toes  -keep your spin neutral and head neutral (dont want chin tucked hard or arching upward) -begin to extend your knees to standing -Pull the bar up keeping a neutral spine, shifting your weight back and appropriately bracing core  -Reach full extension; but do not pushy our hips forward, keep hips under ribs -lower the weights to the ground and repeat

Deadlift

You will need a bench or stable surface for this superset

Recommended reps: 6-8 high, 6-8 fast, 6-8 high, 6-8 fast

Reps are per side

Modifications: shown in video, you will remove the height and explosiveness with the hops, and slow down the speed. Can also face forward on the bench

Substitutions: lunge jumps, skaters, burpees or any plyometric exercise of your choice

Form:
-start standing laterally next to a bench or safe surface
-chest is tall, ribs stacked over pelvis, and one foot planted firmly on the bench
-press through your planted foot to explode as high off the ground as you can
-As you go up and over the bench, place your foot that was farthest away from the bench onto the bench and your foot that was on the bench on the ground
-you’ll load into a squat to be able to jump and explode as high as you can in the air to repeat.
-perform recommended reps
-then you will switch to focusing on staying low and close to the bench and going quick
-the same process applies
-repeat going high, then repeat going low and fast

High, Fast, High, Fast Bench Hops

Recommended time: 30-45 seconds

Modifications: go into your knees, or elbows on a bench 

Substitutions: plank shoulder taps 

Form:
-start in a plank position. Core appropriately engaged to manage pressure, hands underneath shoulders, hips square, and back is neither rounded or sagging
-maintaining an engaged core, drop one elbow to the ground at a time
-try to have as little wiggle as you can 
-once both elbows are on the ground, place one hand down at a time and press back to plank.
-alternate which arm you lower to the ground first

Commandos

Bench Hops ss Commandos

You will need a barbell or a plate for this superset.

If you can, go right from your lunges into your push presses with minimal to no rest

Reps are per side
Recommended reps: 6-8
Recommended weight: medium to heavy

Modifications: hold weights in front racked position, alternating forward and back lunges 

Substitutions: alternating step ups 

Form:
- Start with feet hip width-ish apart, core appropriately engaged to manage pressure, and ribs stacked over pelvis
-press your weight(s) overhead, do not lock out your elbows, keep a slight bend in them
-monitor for rib flare whenever weight is overhead
- Step forward with one foot flat on the ground and lower down until knees are 90 degrees, or however far range of motion always 
-keep your knee pointing forward or slightly outward, but not inward 
-keep your core engaged and activate your glute
- Push through front heel and glute and stand back up 
- Try not to push off your back foot, motion is powered by the lunging front leg

Overhead Walking Lunges

Recommended reps: 10-12
Recommended weight: medium

Modifications: remove the push and perform shoulder press 

Equipment Substitution: bands, kettlebells, barbell 

Form:
-start in a standing position, feet firmly planted hip width distance apart, core engaged
- press your arms with a dumbbell or weight in each hand overhead
- do not lock out your elbows, keep a slight bend in them, keep your wrists in line with your shoulders
- Lower the weights down to your shoulders, elbows forward of your body
- while you’re lowering slightly dip your torso (think hinge) by bending your knees 
-as you go to press the dumbbells back up overhead, press through your knees and hips to neutral position
-do not lock out your knees

Push Press

Overhead Walking Lunges ss Push Press

Recommended time: 3 minutes

Recommended ISO pushup time: 10 seconds
Recommended Superman ISO time: 10 seconds

You will alternate between ISO holding your pushup to your superman for a total of 3 minutes. 

Of course there will be moments of rest as you roll over and transition, that is okay.

Modifications: hands elevated, knees down, increase rest 

Form:
-start in a plank position (can go on your knees, can go hands elevated, or even hands on the wall)
-lower down so that your elbows are bent at 90 degrees (but the are angled at a 45 degree angle, always)
-hold this position for approximately 10 seconds
-then lower down all the way to the ground, lift your arms and legs into a superman hold, hold for 10 seconds
-lower,  press into your pushup
-repeat

Push-up Superman Finisher

W6/D3 Full Body Foundational Fitness

Tylar

Dani

Excited to start! I have been wanting something like this for awhile but didn’t know how excited I really was intil it was offered!

Mandatory Viewing, Please Watch All Videos

Hi Hannah, how do I join your foundational challenge Facebook page ?

Holly

Sooo excited to learn more about why and how to do these movements! I think it's going to be a fun twist to mindset mondays and can't wait to learn more!

Excited to learn pull-ups too! Didn’t know that was part of this. Tried to learn those on my own for 8wks and made barely any progress

Foundational Fitness Coming May 15th

Very helpful. I appreciate the explanation of increasing weight and why. 
Thank you.

Jenny

Great info!! I can’t wait to get started. Hopefully I don’t max out my weights otherwise I’ll be upgrading the home gym

Cristine

What If I Don’t Have A Barbell/Pull-Up Bar

Brittanee

Anything will be overload for me! Been like a month since I’ve been in the gym due to injury so … lightweight! And not Ronnie Coleman lightweight 😂

Dani Pasano

Progressive Overload

Yes! This is helping so much and is exactly what I'm needing.

Nargis

Andrea

Squat Tutorials + Equipment Substitution

Jade

Great to really get the technique correct, I’ve always been worried about injuries with deadlifts and hence avoided with any weights

Kayhlia

I legit wanted to “like” that multiple times haha

Deadlift Tutorial + Equipment Substitution

Your lovely to really explain all these things everyone else Ive come across DOES NOT they automatically assume you know all these different things

Uff tough stuff, but great for the core engagement

Pull-Up Tutorials + Equipment Substitution

Amazing modifications when standard workouts just expect you to do the full push up 🙄🤯 thank you!!

Roslyn

That was sooo helpful with all the ideas & variations! Makes this seem so much more attainable!

Push-up Tutorial

Before: 
Squat, 84
Deadlift, 84
Pull-up/row, a couple at level 7 on bar rack
Pushup, eccentric from hight box at gym
After
Squat, 94
Deadlift, 144
Pull-up/row, 7 reps at level 11 on bar rack (4 levels lower!)
Pushup, 8 on the floor, not to the floor yet, bit didn't need my knee!

I cannot believe how much progress I've made! Tbc

I didn’t get to finish the program in the 6 weeks but wanted to do my buy out anyway! Definitely improvements! Next time I do this I’m hoping to be in a gym because I’d love to see how much progress I could make with the right weights and equipment!

Optional Buy-In

So amazing! Love how well you walk through every movement and the mobility exercises at the beginning. As a newbie, this is all so helpful 🫶

Keara

giraffe legs at an all time high right now 😅😅💪🏼

Brianna

Elise

W1/D1: Lower Body Foundational Fitness

I always underestimate slowing things down!

W1/D2: Upper Body Foundational Fitness

Had to skip a few exercises because my chest isn’t ready ! But felt good to lift heavier today

Made this a little more hitt like today with reducing weight and rest times! Loved it!

W1/D3 Full Body Foundational Fitness

Excited to get back to running! Loved this part last time!

Run before weights this session. Cooked! 🥵

Simone Fisher

This is always a mental battle on the way back up for me. BUT my paces increased 😈 my fav kind of progress!

Katie

W1/D4 Optional Cardio Foundational Fitness

First day back after a cruise, lots of food, and a terrible cold! Thankful for a guided program to get me back into routine

I’m finding a lot of weak points in myself. I LOVE THIS PROGRAM. Getting so strong!

W2/D1: Lower Body Foundational Fitness

Another great one …. Loving the variety in this program

W2/D2: Upper Body Foundational Fitness

Still recovering after vacation and illness. Had to add extra rests in this one. Hopefully can redo when feeling back to normal

All I have to say is WOW…. If I don’t have a six pack tomorrow after that core finisher I’ll be shocked 😂😂😂

W2/D3 Full Body Foundational Fitness

Would love slightly further but great workout 😊 thanks 🙏

W2/D4 Optional Cardio Foundational Fitness

I have been lifting for a couple years and this is the first time I have ever heard of progressive overload as something other than increasing weight. This changed my entire perspective. Thank you guys for sharing this. I feel a lot better about my workouts now.

I really needed to hear these. Thank you.

That was me the other way wanting to go harder at the glute bridge and didn't go my way 🤣🤣🤣 ate the humble pie and went back to usual weights

Sumaiya

Progressive Overload: How to challenge yourself & get better

Still recovering from sickness. But besides that I still highly underestimated this workout.

Audrey

Dayna

W3/D1 Lower Body Foundational Fitness

Boy oh boy did this prove much harder than I expected …. Still struggling with my eccentric pull ups…. But I was able to do the first set on the bar without having to move down to the ground

W3/D2 Upper Body Foundational Fitness

Aaarrrgggghhh, those push presses, that finisher 🥵 I'm so dead.

Nicole Loewen

Thought my arms were going to give out at the end 😂

W3/D3 Full Body Foundational Fitness

I impressed myself with this one! Loved the circuit style. Kept my mind engaged and focused.

Not a runner so these are tough but a great challenge!

W3/D4 Optional Cardio Functional Fitness

HOLY QUADS. I hope Hannah is ready to pay for my wheelchair for the next 5days. So painful and so rewarding

Jennifer

I love how flexible this program is. I make the main exercises my mandatory exercise and then add whatever I want! Today I did clamshells and kneeling hip rotations instead of the plyos because my pelvic floor wasn’t feeling it, and it still was an excellent workout!

This is the sweatiest I have been the entire program!!! Hit a PR too!

W4/D1: Lower Body Foundational Fitness

a good way to start another week. been feeling stronger than I ever have 💪🏼

Loved the burn out at the end and the core!! 🔥

Jessi

I did NOT want to workout today…. I tried 3 different times today before I finally committed and did the workout! But I completed it and I’m happy I did

W4/D2: Upper Body Foundational Fitness

Took a small break because of an injury… but felt so good to get back at it!

I feel getting stronger and this is priceless.

Just as enjoyable this week as week 1
Enjoying the feeling of having better form and muscle control little by little

W4/D3 Full Body Foundational Fitness

I love seeing myself increase my easy-hard speeds!

Still tough but I could hold a higher intensity each round for the whole thing?

W6/D3 Full Body Foundational Fitness

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