Name: Playbook - Hannah Bower - W7/D4 Full body
Uploaded: 2023-12-12T00:44:19.808Z
Duration: 45 min
Description: W7/D4 Full body

Such a good end of week burner! That core series got me good too!

Lindsey

Loved it but maybe needed a little more upper body 🫶🏻

Selma

Great workout - feeling it just about everywhere

Paula Kane

Absolutely loved the shoulder superset.  But i still can't get over side of my glutes to activate... Any suggested exercises?
A. 8x44. SS. 6x59.
B. 10x25. SS. 10x30.

A. 10x30. Landmine side to side 35x8. 35x10.
B. 8. 9. 9.

A. 10t. 12t. 14t.
B. 10x10. 11x12,5. 9x15.

A. 10x20. SS. 10x27,5.
B. 30secs. SS. Lowered 30sec

C. 6

Leigh-Ann

75# squat press
50#db rdl 
15# curl delt raises

Ludim

I can’t even figure out what’s going on with the side plank inner core series

Bernadette

I had to really work for this one! I’ve had such a tough week and I had a hard time finding motivation to work out this week. I feel like I ended it by pushing myself!

Took some rooted energy before this workout and I am so glad I did! Definitely a sweaty one.

Amazing full body workout! 💪🏼 
The sweat is dripping off of me!

Kristen

Ashley

Perfect workout for this fantastic Friday!! 🌷

Michelle Eisenberg

Tricia

Love a good full body workout! Those corrective exercises gave a good booty burn!

Christine

I AM SHAKING! Amazing full body workout in my first week of the second half of get stronger!!! I feel SO strong already!

Taylor Miller

I like the full body workouts in this series the best!

Erin

Perfect Thanksgiving workout! Will feel nice and refreshed for the days festivities 🤗

Have a fantastic Thanksgiving! And congratulations Michal!

Tessa

Caitlin

It was great! Was the lunges per side of 10 reps all together?

Kirsten

It was good!! Felt good to be back at it after taking a 4 week break to recoup in life. I started with lighter weights than I would have used previously just because I want to ease myself back into it and not be too sore the next few days and no injuries! Thanks Hannah! These workouts are awesome!

Janine Ducharme

Alyson

Jessica Mccauley 

Bridie

Happy Monday!! We had a busy and active weekend! Got back to it today and was ready to work. Love this full body one! The planks at the end got me 🥵. Jumping into week 8 tomorrow! 💪🏼

Serena

I had to cut down on the sets due to time. Lifted heavy, but really wish I could have done all the sets because it was a fun one! Can’t wait to do it again next time!

I feel so strong and powerful! This program stands up to its name, sweat is gold baby 🏋🏻‍♀️💜💪🏼

Heba

Megan

Great! I haven't been into working out because I have constant pain in my knees and 7 weeks into your get stronger program I'm feeling significantly less pain and I can see so many changes to my body. My butt is higher, I can see definition in my stomach which is huge for me since having my daughter 17 months ago! I'm down 4 pounds and feel amazing. Thank you for designing such a killer program!! 🔥❤❤

Samantha

Loved this workout! Talk about working up a sweeaattt!!

Rachael S. Olinger

Is it normal to have difficulties engaging core as you progress in pregnancy? Sorry I’m listening to my body through these workouts and modifying as needed but want to make sure everything I am doing is correct!

Brynne

WOOOOOW. This was a KILLER workout!! I am so happy I started my day with this and pushed myself the whole way through! Hannah’s workouts never fail!

Gabriella

Arpita

I got to practice disciple/grace this weekend. My kiddo broke his foot at school and I got to deal with hospitals, surgeon consults and 2 hours of sleep for most of the weekend. Still feeling tired but today I said enough grace and tapped into the disciple to finish day 4 from last week and get off to good start for this week!

Sarah

Military press anything with the bar intimidates me but these programs have made me strong and grown my confidence. I put 65lbs over my head with good form and I’m walking out of the gym proud! Thank you

Holly

Lily

Today was great! I fell off the last 6 days but today told myself I was going to workout and did! Thankful that this program allows me to go at my own pace but pushes me to my limits!

Amanda Pickles

Good whole body workout that has me breathing heavy and muscles fatigue!!

Avery

Awesome workout!! The stability exercise at the end was great way to top it off. And thank you so much for giving me some exercises to sub out for the leg press! Planning to incorporate that into the next round. 👍

Jenna

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

Superset A
Squat to military press
Single leg rdl

Superset B
Banded squat jump
Pull up row

Superset C
Bicep curls to bent arm delt raise
Plank push-up

Superset D
Walking lunges 
Reverse plank hold 

Corrective exercise
Side plank stability circuit

- 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

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

- Hold the bar on the front of your shoulder
- Keep your chest up and elbows high
- Flex at the knees pushing your hips back to come down
- Come down until you break parallel
- Push through your heels extending your legs to come up

Squat to press

- Hinge at the hips and come down
- Raise your leg as your start going down
- Keep your back straight as you come down
- Go down until you reach shin height
- Pull up engaging your hamstring and glutes

Single leg rdl

Superset A

-Start with feet just outside shoulder width and a band around your legs just above the knees.
-Lower yourself into the bottom of a squat and then jump into the air explosively.
-Land softly and repeat

Banded squat jump

Equipment Substitution: use dumbbells or kettlebells for a two arm bent over row aka a dumbbell pendulum row.

Goal for this week 11 is to elevate feet!

Inverted Row

Superset B

- Start in a push-up position
- Bring one elbow down to the ground followed by the opposite side 
- Keep your core engaged as you come down
- Extend one arm followed by the other to come back up

Plank pushup

- Curl the dumbbells up
- Engage your biceps as you come up
- Bring the dumbbell down until your arm is at 90 degrees
- Raise the arms until your elbows reach shoulder height
- Come down in a controlled motion

Bicep curls to bent arm delt raise

Superset C

- Start with a shoulder width stance holding two dumbbells
- Step forward keeping your chest up
- Bring your back knee down
- Come down until both legs are at 90, without touching the floor with your back knee
- Push through your front leg and step forward

Walking lunges

- Extend your arms
- Raise your hips off the ground
- There should be a straight line from your chest to you feet
- Keep your core tight
- Add weight on belly

Reverse plank hold

Superset D

- Keep your core engaged throughout the movement
- 6 each way

Stability side plank inner core series

Corrective exercises

W7/D4 Full body

This is my third program and I love the heavy lifting!

Trista

Alexi

Need more strength for the pull ups haha. I tried tho

Monica

W1/D1 Get Stronger

Catherine

Talesha Swainston

W1/D2 Get Stronger

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.

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?

Sirma

So good! My entire body felt worked hard!!

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!

W7/D4 Full body

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