Name: Playbook - Hannah Bower - W6/D4 Shoulder, Glutes, Core Get Stronger 3.0
Uploaded: 2022-02-22T15:40:40.183Z
Duration: 55 min
Description: W6/D4 Shoulder, Glutes, Core Get Stronger 3.0

Love this one so much!!!! The condition always kicked my butt and makes me dripping gold sweet sweat!! 😆😆

Nikki Ouk

Spicy! I really had to push today. Was a hard day and I felt like quitting the whole time but did it!

Delaney

One of my favourites! Lots of variety, sweaty and tiring 🤪

Nicole Loewen

Took 4 days off this week in between workouts and boy I am feeling it today 😅

Jackie

🥵🔥 I'm still struggling with those bear plank bird dogs, but it's getting better 🙌💪

Eiggam84

I felt so strong during this workout!💪🏼🔥 loved the conditioner!! Sweat buckets😅😂

Autumn

Casey

Courtney

Aissa Trevino

Cynthia 

Loved it but Covid still has me exhausted. Didn’t finish the last three rounds but will next time.

Slowly chipping away at the workouts I didn’t finish during the challenge! It’s been hard trying to find my balance with weight training + training for a cirque but getting there

Ashley

Shoulders feel so weak, but i have also noticed an increase in strength... Will keep at it!

Leigh-Ann

Alona

Keri

Rebecca Milway

Omg my core 🔥🔥🔥 and shoulders. Dead 💀

Lily

I can’t believe how strong I’ve become. Not only physically but mentally as well. I looked at the finisher, especially the half Turkish getups, and thought there is no way I finish. But I DID!! 💪🏼

Kaylie A

A little bit late but still here ✌🏻 alive 👍🏻👍🏻

Stephanie

Kayla Lennon

This workout was just what I needed 😮‍💨

Tatum

That conditioning tho💪🏽💪🏽💪🏽💀💀💀..also my 1st time doing actual heavy weight for kettleball swing and I felt it whew!

Anessa

Loren

I feel so mentally and physically strong after this workout! My body is changing so much!

Tiffany

My favorite workout yet! I feel so strong!!  Thx:) I absolutely love your programs and view on life/fitness.

Jene Bergan

That last ab workout did it AGAIN to me! Ha looking at it looks so easy but it’s a killer set!

Alexandria

not my best but I am glad I moved my body !

Tess Creatura

Ciara

Sooooo excited was finally able to get at least 2-3 bird plank ones!! When I started my goal was to be able to do at least 1. Still have to tighten up the from but definitely getting stronger 💪🏼

Alma Shamatov

This ending set is one of my favorite finishers of the entire program!

Sarah

Just what I needed after a long day!! 👏🏼😓

The level of a$$ kicking that was day 😂😂

Yas! Needed this as an extra part of my workout today

Kelly

Man oh man I really didn’t want to workout this morning but I’m so so glad I did! I feel so much better and energized for my day! It’s been a rough week and knowing that I have these workouts makes me stay accountable and keep going 💪

Melissa

Didn't want to do it but always glad I did 👍

Crunched 2 workouts in tonight! Got a good sweat going!💪🏽 🔥

Lexi Williams

Super Bowl Sunday workout ✅ that was a great workout! Really felt like it worked all of the body and not just the shoulders and 🍑🍑🍑

Nicole

Holy moly!!!!!! Feel so accomplished! This workout pushed me thank you!

Kayla

That was harder then I thought it would be the second time. Buuuuut it is that special time of the month so Grace! Great workout! I'm definitely stronger than last time! ♡

Marie

Week 6 day 4 complete! With a double header!

Jenny Winderbaum

These are starting to feel better and better! I’m struggling with the all or nothing/ perfectionism mindset for sure but really enjoying these workouts and finding a love and WANT to go workout again. I’m sad for the challenge to being “over” but excited to continue this on. Do you recommend doing this challenge again after for another 8 weeks or trying a different one? Thank you for this app and challenge it has changed my life💛

Janine

Sooo much more stable on the get-ups this time through :)

Maddie

I love this workout! I was able to do all the planks on my toes without dropping to my knees this time too. Proud of how far my core strength has come while doing Hannah’s programs 👏🏼👏🏼

Shelby Hosman

I’m so excited to see progress! I added 20lbs to my Military Press and was able to do the Bear/Bird Dog with proper core engagement (I couldn’t last time).

Emily Connors

Mandy G

such a good mix of heavy lifting and body weight movements! love it

Ashly

Am I doing something wrong if my elbows are getting sore during the inchworm and shoulder tap portions?

This was such a good sweet sesh! Thanks!

Emilia

Workout:
Military Press
Seated 1-1-2 Shoulder Press ss. (Non-Push) Step-Ups
Front Raise ss Sumo Deadlift/ Sumo Squat
Inchworm to Plank ss Plank and Knee Shoulder Taps

Conditioning:
KB Swings
Bird Dogs
Push Press
Half-Turkish Get-Up
Man-Makers

Reps are lower, so if you can, increase and challenge yourself with higher weight. Be sure to BRACE your core!

Equipment Substitution: barbell, dumbbells, kettlebells

Recommended reps:
barbell 6-8
dumbbell 8-10

Form:
-Start with the weight by your shoulders. Core is engaged, shoulders retracted and neutral spine
- Keeping the torso and chest still, press the weight overhead as you exhale 
- Don’t allow an arch to from in your back as your press.
- Lower weight down to your chest and press back up overhead

Seated Military Press

You'll need a pair of dumbbells and a sturdy bench, box, ottoman, chair, or table.

A long resistance band is optional

Band is optional! Can perform without.

1 rep= right arm, left arm, both arms

Recommended reps= 4-6

Form:
-In kneeling position hold two weights in your hands at shoulder level
-Engage your core, retract your shoulders, neutral spine
- As you press your right hand overhead extend your hips until you’re in a upright kneeling position 
-Press your left hand overhead and lower
-Press both hands over head and lower
- This is one rep

1-1-2 Shoulder Press + Hip Extension

Tid bit: these are a great profession for pistol squat 

Goal is to go as slow and controlled as you can.

Modifications: hold onto the wall or a bar for stability, use a lower box/bench, perform a step UP as slow and controlled as you can 

Reps are per side

Form:
- Stand in front of a box, bench, ottoman, or sturdy object
- Place one foot flat onto the surface
- Using your glutes and as MINIMAL effort from the foot on the ground step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Step Downs

Shoulder Press SS Step-Downs

You will need a light and medium/heavy set of dumbbells for this superset.

Reps are lower, so if you can, increase and challenge yourself with higher weight. Be sure to BRACE your core!

Reps are per side 

Form:
- Engage your core, retract your shoulders, neutral spine
- Hold the dumbbells in front of you with palms facing toward the ground 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow
- Lower slowly

Alternating Front Raises

Equipment Substitution: barbell, dumbbell, band 

Add a booty band for additional resistance, try and be as explosive as you can in the jump 

Modifications: take out the jump and just do a squat 

Form:
-Start in a sumo deadlift position (feet wider than hips with toes turned out)
-place your weight under your hips 
-Hinge at the hips and engage your core as you lift the weight to standing 
-Lower the weight to the ground 
-Let go of the weight and immediately perform an explosive squat jumps

Sumo Deadlift + Squat Jump

Front Raise ss Sumo Deadlift/Squat

This will burn your shoulders and your core, all you need is your body.

Modifications: bend your knees on the inchworm and then go onto your knees for the plank hold 

Get and hold your extended (or hands under shoulders) plank position for 5 seconds 

Form:
-Start in a downward dog position, feet and hands planted firmly into the ground, butt high, and hips pressed back
-Engage inner core and maintain engagement.
-Walk your hands out until your are in a plank position or as far as they can go without losing core engagement or an arch in your back.
-Pause for 3-5 seconds
-Walk your hands back to downward dog

Inchworm To Plank Hold

1 rep= 1 shoulder tap per side

Form:
- Start in a plank position
- Keeping your hips still and square to the ground tap opposite hand to opposite shoulder
-This is one rep

Plank Shoulder Taps

Inchworm to Plank ss Plank Shoulder and Knee Taps

You will do 3 rounds of the following movements:

12 Heavy KB Swings
10 Bird Dogs
8 Push Presses
4 Half Turkish Get-ups
2 Man-makers

Challenge yourself with your weight

Form:
- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Bird Dogs are a foundational core exercise. 

Modify by going onto your knees 

Reps are 10 TOTAL so 5 per side

Form:
-Start in a hands and knees position
-Engage your core & maintain
-Keep your back flat or neutral
-Lift opposite arm and opposite leg off the ground and stretch out in front of you and behind you as hard as you can as you exhale.
-Keep the hips square and torso still
-Lower and repeat sides

Bear Plank Bird Dog

This can be done with dumbbells, kettlebells, or a barbell

Reminder: push press is very similar to military press. Main difference is that in push-press you use assistance from your your knees and hips. Core always remains engaged

Form:
- Begin with dumbbell in each hand at shoulder level
- With an engaged core and neutral spine, bend your knees and shift at the hips and explode upward to press the weights overhead. =
-Lower the weights to your shoulders while also slightly bending your knees to prepare for the next rep
-Even though you use a bit of momentum, this is still a controlled movement. Don’t drop the weights down to your shoulders.

Push Press

For more in depth review of turkish get-ups head over to the tutorial highlight

These can feel clumsy and tricky at first. Before you get frustrated allow yourself a learning curve to get familiar with this movement. It's okay to not get it right away! Give yourself grace for trying and know the more you practice the easier and more familiar these become!

Modification: single arm sit-ups

Reps are per side

Form:
- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Lift hand off the floor
- Dumbbell remains overhead with shoulder pushing up
- Reverse steps to return to start position

Half Turkish Get- Up

Thank the stars, you only have two of these!

1 rep= right arm row, left arm row, jump to frog squat, clean or deadlift the weight to your shoulders, front squat, push press

Form:
-Start in a plank position
- Row your right arm dumbbell, then your left arm dumbbell keeping hips still. Don’t let them tilt back and forth as your row.
-Jump or step your foot to the outside of your dumbbells
-Engage your core and keep your back flat
-Deadlift or clean the weights to your shoulders
-Perform a front squat. Exhale as you stand. Inhale.
- Perform a push press and then exhale as you press keeping ribs down and neutral spine.
- Return the weights to the ground
-Repeat

W6/D4 Shoulder, Glutes, Core Get Stronger 3.0

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W6/D4 Shoulder, Glutes, Core Get Stronger 3.0

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