Name: Playbook - Hannah Bower - W6/D4 Optional Cardio Functional Fitness
Uploaded: 2024-01-18T19:28:17.961Z
Duration: 30 min
Description: W6/D4 Optional Cardio Functional Fitness

Jade

Sirma

Courtney

Good sweaty one! Love the intervall run 🏃🏼‍♀️

Carina

Did cardio in a different format 2 days ago to count for this one! Did 1.5 miles, then sprinting/walking 1 min intervals. Trying to get my distance running back and speed. 🙌🏻

Emily Storm

This was super fun 🔥🔥🔥! 3 rounds..2miles

Sumaiya

Decided to run to 5k!!  Slower but got there! Love these programs. Share them with everyone I meet!!

Delaney

You’ve made it to the end 💛

I’m so proud of you!

Todays cardio will be a building tempo: slow, medium, fast X4

The goal is to make your slow/easy pace slow and easy so that your fast /hard pace can be fast and hard

It’s circuit style so that you’ll go straight from your hard pace back down to easy and build up to repeat the circuit.

2.5 min Easy pace 
2.5 min Medium 
2.5 min fast

Repeat X4

Tip: make your easy runs easy and as a recovery so that your fast runs can be fast

Use your medium pacing to get your legs ready for your fast pace

2.5 min = 150 seconds 

This is your warmup, your easy pace, as well as your recovery in later rounds.

Each 2.5 minutes should feel easy and should be focused on recovery.

Pacing: should still be able to have a conversation, should feel sustainable (like you could keep this up for 30 minutes rather than 2.5 min)

New runners: speed walking- to slow jog. Can walk some run some. 
Experienced runners: slow jog to easy run

Goal: feel good, recover, and use this time to get your body ready for your fast pace

Easy Pace

2.5 min = 150 seconds 

The next 2.5 minutes should begin to feel the burn. This is where you will begin to challenge yourself. Find a pace you can do for 2.5 minutes although it feels a little challenging.

Pacing: you should not be able to have a conversation, but you should be able to get a few words out, but not full sentences. 

New runners: slow jog to run. Can alternate between the two
Experienced runners: easy run to goal mile pace. 

Goal: build from medium to the start of a challenging pace so that your transition into your 2 minute hard pace is smooth.

Tip: every 30 seconds increase speed

Medium Pace

2.5 min = 150 seconds 

Fast is relative. How fast can you go for 2.5 minutes? How hard can you push it knowing you’ll go right into your easy/recovery pace.

Pacing: you should not be able to able to get words out. Just breathing

New runners: the fastest pace you can do for 2.5 min
Experienced runners: the fastest pace you can do for 2.5 min 

Goal: to give it all you got for 150 seconds, whatever that looks like knowing you’ll go right into your recovery.

Tip: relax and breathe

“Fast”

Tempo Circuit

W6/D4 Optional Cardio Functional 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

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

Leigh-Ann

Briana

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!

Brittney Howell

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

Morgan

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

Taylor

W2/D1: Lower Body Foundational Fitness

Another great one …. Loving the variety in this program

Helena

Cynthia Contreras

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

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

Emily Pokrywka

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!

Brenna

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?

W4/D4 Optional Cardio Foundational Fitness

This was brutal after so long! Was legit a kick in the rear 🔥🔥🔥🔥🙌🙌🙌
The b-stance and Bulgarian split squat killed me! 🫠🫠🫠 Could have dropped weights but what's the fun in that 🫠🫠

Didn’t have time to finish but I did most of it and also went for a PR on my squat again and got 165lbs 👏🏼

One of my favourite workouts! Love core cinchs at the end 👌

W5/D1: Lower Body Foundational Fitness

Not my best workout but we did it and that’s what counts …. Seeing SOME progress in my pull up… still unable to do one without assistance which is disappointing but I’ll get there

Felt wonderful🙌🙌
Thank you for programming such an amazing workout!!!🥹🥹🥹❤️❤️❤️❤️
Not been consistent last week either..but this hit all the spots!! The finisher was fire!!! 🔥🔥🔥

W5/D2: Upper Body Foundational Fitness

Amazing workout!! Love the burn!🔥🔥🔥

Nikki Ouk

I felt really good doing this after a while!🔥🔥🔥🙌
Upped all my weights! Hit a few prs 🫠🫠🫠

W5/D3 Full Body Foundational Fitness

Really pushed myself and feel awesome! My “all out” was 9.5!

Beatrice

Wheeew sweaty mess. Especially brutal after doing week 6 day 1 yesterday with the leg extensions

W5/D4 Optional Cardio Foundational Fitness

Is it just me or are you supposed to be leg dead in all these lower body days? 🙈

Last week of back squats and this mama of five hit a pr! 115!! Cheeee hooooo!!!! Felt so good!!

Tiari

W6/D1 Lower Body Foundational Fitness

Kiki

I like it!!! 💪🏻💪🏻💪🏻😄

W6/D2 Upper 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.

W6/D4 Optional Cardio Functional Fitness

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