Name: Playbook - Hannah Bower - W7/D1
Uploaded: 2023-12-12T00:44:20.229Z
Duration: 30 min
Description: W7/D1

Little sis tagged along for this one and it kicked both our butts!!

Mica Betts

Shelby

Filling the place holders would be awesome!! Also on the single leg 20-16-12 etc rep splits, are we supposed to do 20/leg? Or 20/set, making it 10/leg on that first set?

Lindsey

Reps increase! Can either increase weight and keep reps the same for the ladder workouts you’ve been doing, or keep weight the same.

Warm Up:
x 26x alligator chops, 20x standing toe touches, 20x gate swings, 20x twisters
x 10x RDL to 10x Levers, Squat Hold for 1 minute

Workout: Legs
A1: Lunge Pulses
A2: Elevated Curtsy Lunges
B1: Elevated Sumo Squat
B2: Kettle Bell Hip Swing
C1: Leg Press
D1:Hamstring Curls
D2: Calf Raises

Cooldown:
x Stretch – watch video for reference

- Start with our feet in a stagger position hip width apart
- Bring your back knee down
- Come up squeezing your glutes
- Your back should be straight through the movement

Lunge pulses

- Step off the box
- Place you foot across your opposite foot
- Bring your knee down to the floor
- Press through the foot on the ground to bring your leg up

Reverse curtsy lunge

Circuit A

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

Elevated sumo squats

- Stand with your feet shoulder-width apart
- Your palms should be facing your body, and your torso should be nearly parallel to the ground
- Pull your shoulders down and back and brace your core before starting the exercise
- Lift the kettlebell off the ground and allow it to swing between your legs
- Your knees should bend slightly during this movement, keep your back flat and neck straight
- Forcefully drive your hips forward to propel the kettlebell into the air Control the kettlebell with your arms, but don't pull it up
- Allow the kettlebell to swing down and back through your legs
- Control the descent by keeping your core engaged

KB swing

Circuit B

- Sit down on the machine and place your legs on the platform directly in front of you at a shoulder-width stance with the toes slightly pointed out
- Keep your head up at all times and also maintain the back on the pad at all times
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you
- Make sure that you do not lock your knees
- Slowly lower the platform until your upper and lower legs make a 90-degree angle
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position

Leg press

Circuit C

Keep hips pressed down into the matt.
4 single reps each leg then 4 together

Hamstring Curls - Place Holder Video

- Squeeze your calves at the top

10 each way. Can do single or together

Calf raises 3x10 single foot 3x10 together

Circuit D

W7/D1

I liked this one. I had to switch it up for at home for a couple of things but it got me moving!!

Caitlin

James Marie

Loved this! Great challenge, got all the little and big muscles. Sweat city, and minimal equipment. Perfect!

Sara Zaki

W1/D1

This one had me feeling out of shape 🤣🤣🤣 it was a good workout that made me sweat!!

Great, is there any substitute for the ball slam? I don’t have a medicine ball. Thanks

Stephany Rojas

This was rough. Legs were on fire! But loving it!

Karen

W1/D2

This was a good one! Good way to start a Monday. 😊

Taylore

Loved this!! I did 60 on-30 off, 45 on-20 off, and 30 on- 15 off for extra challenge. Great sweat!

Ashley Jennings

W1/D3

Maura

I cud really feel the burn by the arch lifts 🔥loved it

Divya

Lizzy

W1/D4

I am so happy that i found u Hannah! I feel so much difference and more stamina 😊😊😊

W2/D1

Another butt kicker. Really like the 1 mile run added to the warm up. I used to run a 5k 4 times a week, but now I am down to 2 for now. These workouts have been great to mix up exercise

Paige

Great workout, helping me towards my pull-up goals!

Mhairi

W2/D2

Eeicka

W2/D3

Aziza

Really didn't feel like working out today but so glad I went and got it done!

W2/D4

Major shoulder burn with this one  feels good!!

I had to modify some exercises because i am doing it from home ( we are still in lockdown - Melbourne, AU) but it was awesome 👌

Maria

W3/D1

It wasn’t clear as to whether to do 20 reps in a ladder sequence or just 20 reps.  As for reverse lunges if it’s a ladder of 7 sets , it’s way too much considering all the progressions that lead to this workout. It’s like taking a program from 35% to 80% in one workout.  Also I managed to complete the squats but there were no squats in this whole program so to just jump on to such aggressive workout can be unattainable . Otherwise thank you . Love this app!!!

Flora

👍done! Feeling so great to get this in

W7/D1

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