Name: Playbook - Hannah Bower - W6/D3 Get stronger
Uploaded: 2023-12-12T00:44:19.693Z
Duration: 45 min
Description: W6/D3 Get stronger

That was a killer and I loved it! The sumo/hip circles/palof circuit almost killed me. Literally. Still in love though.

Sirma

A. 12x20. 12x20. 12x25

A. 8x51. 8x61. 7x111 

A. 15x35. 15x37,5.  13x42,5
B. 10x17,5. 11x22,5. 10x27,5
C. 15x12,5. 12x22,5. 15x17,5

A. 13x41. 13x41. 8x51
B. 8x20. 8x27,5. 7x35

A. 10x15. 12x20. 10x25.
B. 10x15. 9x20. 8x22.

Core

Leigh-Ann

Was finally able to move up to 20lbs for my bicep curls!! I've been stuck with the 15s for forever. Core finisher was definitely a finisher 🥴

Rachel S.

Jackie

Molly Grace

135#box squat
35#db slrd
20# bicep curls
30#tricep ext

Ludim

Great morning burn to start my day! 💪🏽🥵

Bernadette

This is my first workout back after a 10 day vacation….I love the rest I got but I’m so ready to keep pushing! I missed it!! Also this is the most I have loved my body in a long time.

So in love with this program and my results so far!  It makes me excited to keep going!

Ashley

Michelle Eisenberg

Amber

LOVED THE CORE FINISHER🔥🔥 My abs are burning!!

Autumn

Christine

Push me and now I feel amazing and strong 💪

Victoria  Sirch

Carabetta

Alona

Holy shoulders 😅 also, really like that core finisher!!

Lauren

Are done of the supersets missing a rest timer on purpose? Great workout tho!

Chelsea

I got my military press up to 55lbs! Since it is week 6 my focus has been trying to really increase my weight. I was able to get my heavy box squat to 135! I workout at home by myself so I am not sure I'll go any heavier but through your app I've learned different ways to be able to make the exercise more challenging without just increasing the weight! 💛⭐

Caitlin

Julie

Added some additional reps in some with added weight. I love the progress I’m seeing in my health, my body and my mental state. Great workout today ❤️❤️❤️

Jacqueline

If there is no rest period does that mean do sets back to back?

Alyson

It was awesome!! Thanks for putting so much thought and effort into the sequence of exercises! this app is so well put together!

Janine Ducharme

What could I do instead of front squats? My shoulders trouble me and it’s a challenge to go up in weight

Rachel

Finally back in the gym and it feels so good! I did some at home light workouts while the child care at the gym was closed. But I mostly spent the day moving things around in my classroom and chasing a toddler around 😅. Going strong, making progress and losing inches/pounds!! I went up in squad by a significant amount of weight so I’m beyond happy with my workout today!

Serena

PR’d on my squats all back from my competitive soccer days 😍😍😍

Tessa

So I have a question, I’m on week 6 of the Get Stronger program. In two weeks I will be on vacation. I will not have access to a gym but I could take my resistance bands. What are some things I can do to not totally get set back with my progress and when I come back should I repeat the last week that I left on?

Dawn

Yes girl! Core finisher was 👌🏼👌🏼

Rachael S. Olinger

Good. Is the heavy squat just one set for this day like it says or is it 3 sets like the other days ?

Ingrid

Arpita

For the box squats, was it only supposed to be one set? I did three just in case. First at 225 and the second and third at 245lbs. Tried for a PR on squat after and failed. But it feels great to be moving heavy things again!

Sarah

So hard to wake up this morning but glad I got this pump in! Feeling accomplished!

Jai Aja

Hit a new PR in my squats and for the first time ever held a plank for the full minute!!

Rylee

Lily

Mara Cunningham

Kendra

Awesome workout! It felt really well balanced for both upper and lower. Definitely feel like I worked a whole bunch of muscle groups! 😅 Glad that I showed up for myself today.

Jenna

I had to give my sets few days rest and wanted to kind of start fresh. Decided day 3 would be a better place to get back into it. L-O-V-E this day!! I squared a pr of 130 and front squatted a pr WITH proper form of 45. So happy with my overall progression and the overall strength that I feel.

Jessica

Sara

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

Srdl 

Heavy box squat

Circuit 
Cable sumo front squat
Cable hip circles into adduction walks
Paloff press

Superset A
Military press
Single arm eccentric row

Superset B
Overhead tricep extension
Heavy bicep curl

- 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

- Keep hips square
- Come down hinging at the hips 
- Raise me leg as you bring the dumbbell down
- Come down until you reach shin height
- Pull the dumbbell up keeping your back in a neutral position

SRDL

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.

Continue to add progressive overload- weight or tempo! 

It is half the reps we started on week 2!

Heavy box squat

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

- Place the bar on the front of your shoulders 
- Hold the bar there with both hands raising your elbows 
- Widen your stance and point your toes out
- Flex at the knees and hips to come down
- Come down until you reach parallel
- Push through your heels extending your legs to come up

Cable sumo front squat

Equipment Substitution: resistance band or get into a hands and knees position, and perform the kickbacks with bodyweight. You can also add a booty band for additional resistance.

- Push the cable back 
- Make a big circle to come back
- Keep your hips stable
- Engage your glutes as you push back

Cable hip circles into adduction walks

Equipment Substitution: Resistance band or get on your knees and perform with a dumbbell.

- Place one knee on the floor
- Hold the handle with both hands
- Extend your arms engaging your core 
- Come in bringing your elbows to your ribs

Paloff press

Tricet A

Equipment Substitution: Dumbbells or Kettlebells 

- Hold the barbell in both hands
- Keeping your core tight press the bar above you
- Reach full extension
- Come down in a controlled motion

Military press

Equipment Substitution: Kettlebell or Dumbbell bent over single arm row.

- Pull both handles towards you
- Engage your back as your pull towards you
- Let one handle go
- Return with controlled motion
- Keep your core tight as your go back

Single arm eccentric row

Superset B

Reps have gradually increased. So you can keep weight same but hopefully increase it this last week!

- Place your elbows in the wall
- Extend your arms above you
- As you extend engage your triceps

Overhead tricep extension

- Curl the dumbbells up
- Roll your shoulder back and keep your core tight throughout the movement
- Engage your bicep at the top

Heavy bicep curl

Superset C

Rocking back and forth, circles each direction engaging the core entire minute!

Core Finisher

W6/D3 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

Monica

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?

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/D3 Get stronger

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