Name: Playbook - Hannah Bower - W7/D4 Shoulders Glutes and Core Get Stronger 3.0
Uploaded: 2023-12-12T00:44:19.997Z
Duration: 55 min
Description: W7/D4 Shoulders Glutes and Core Get Stronger 3.0

The twistie lungies are hard - Allies Boyfriend

Allie

Brittney Howell

This one was a doozy! but so good! the reverse lounge twist got my brain all twisted so early in the morning 😂😂

Nikki Ouk

I was approached today by a gym member, asking if I was a personal trainer!😅 they said I looked like I knew what I was doing, and they wanted me to come up with a routine for them! I said it's my girl Hannah! She's awesome and I love my workouts! Your routines are the best!

Beth

Cynthia Contreras

The reverse lunge twist at the end🥵🔥

Dedra

Taylor

Rylee

Janine Ducharme

The last two rounds were all self talk! “You got this” but got it done.

Delaney

I could actually do the lunge to twist without resting my foot in between this time! Feeling great and so thankful for this challenge!

Hannah

I love this!! I keep testing my
Weight and going up but keeping form. 💪

Loved this workout! Such a good one. Trying so hard to finish this program - slowly but surely.

Anonymous

Cleo

Maggie

Madison

Courtney

Keri

Aissa Trevino

I only had time for the conditioning part, but good news is I did 5 rounds! It felt amazing.

Finally was able to increase weights for delt raises! 💪

Sarah

Leigh-Ann

Kayla Lennon

Alona

I love that conditioning set at the end 👌🏻

Danielle

I’ll be help full to have in the description an explanation of where I should be feeling the pain in each exercise (which muscles) to make sure I am doing the exercises properly! ☺️
Awesome in general I love your workouts!!! Thanks

Stephany Rojas

Literally a sweaty mess!  Loved every single movement today!

Holly S.

Leg burner!! Just what I needed today 😌

Rebecca Milway

Lily

First workout after a short vacation 🙌🏻 pushed through the whole thing and feel great

Andree

Really great workout after being sick for the past few days. Sweatin and booty burning!

Dani Pasano

I felt so unmotivated today, but I turned of my brain and went to work…now I feel AMAZING!!

Tatum

Wow, that was intense and for me was mentally challenging at the end but I kept plugging away and got it done!

Tiffany

Totally shaky and sweaty and it’s not even 9 am yet!!! Feels good to get a workout it! And that last round was killer

Bluann

Powered through my 7th week! Ended it on a phenomenal note! Thank you

Kelly

LOVED snatches. notoriously hate step ups but that’s why gotta practice them the most!  great workout.

Tess Creatura

Wow I felt tired this whole workout. But I still did it. Set by set. I’m glad I did, but it was certainly hard! I feel like it felt harder than last time did.

Ashley

One of my favourite workouts out of the whole program!!!

Katie

Loved the conditioning set, it was such a good full body burn. That sumo squat complex is a keeper too. Great movement all round!

Wooo!! One more week:) feeling so strong!

I listen to Sia's "Unstoppable" basically every time I work out. I am certainly feeling it now more than ever heading into week 8!!! Let's go!

Maddie

Really pushed myself and enjoyed it! I’ve noticed since having my second child 10 months ago, one leg/hip is weaker than the other and my balance is much harder on that side. But I am seeing slight improvement so this is helping!

Mandy Gloyeske

So good! I can tell I am going more strength I can hold my balance a ton better didn’t think I would be able to with how weak I was after having baby #2 . I didn’t think it was possible after. having so much low back and lateral hip pain. Core is getting stronger and my body overall. Thank you!

Kayla

Those lunge twists were embarrassing! I was falling all over the place for the first couple of rounds 😅

Nicole Loewen

My favorite workout during this entire challenge. Love the burn in my legs. 💪🏽

Lexi Lou Williams

Oh Lawd!!!!! 🥴🙃🙃🙃so good! I used heavier weight and my heaviest band 😁won’t be able to walk tomorrow hehe 😉

Jacki

Bekah

Workout:
Snatch ss Alternating Delt Raises
Curtsey Step-Ups ss Single Leg Romanian Deadlift
Supported Clams ss Elevated Sumo Complex

Conditioning:
Goodmorning
Squat
Reverse Lunge Twist
Plank knee taps

You will need a pair of weights for this superset

Equipment Substitutions: you can use a barbell or kettlebell/dumbbell for these

Modifications: Deadlift the weight to your hips, curl the weight to your shoulder, shoulder press the weight overhead

Recommended reps:
barbell 6-8
dumbbell 8-10

Form:
- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Alternating arms each rep

Snatch

Decreased reps, so increase weight 💪🏻


Substitute: dumbbells or kettlebells 

Form:
-Engage your core and stand with shoulders retracted
-lift one arm out to the side and one arm out in front 
-switch directions per rep

Alternating Delt Raise

Snatch ss Alternating Delt Raises

You will need a pair of weights and a steady surface to step up onto.

Modifications: stay on the ground and perform Curstey lunges, or perform standard step-ups

If you are holding weights you can hold them by your side, or up by your shoulders.

Recommended reps: 8-10 per side

Form:
-Start standing on the bench/box/sturdy surface
-Lower one of your legs to the ground by shifting your weight into your glute 
-Lower the leg down and across your body so that it lands on the other side of your body

Curtsey Step-Ups

Decreased reps, so increase weight 💪🏻


Modifications:  minimize range of motion, hold onto a bar, wall, or object to help balance yourself, two feet Romanian deadlift 

Recommended reps: 6-8 per side

Form:
- Stand tall with an engaged core and retracted shoulders
- Shift your weight onto one leg
- Sit your hips back
- Come down keeping a neutral spine 
- Keep a slight bend at the knee
- Come down to shin height and pull back up

Single Leg Romanian Deadlift

Curtsey Step-Ups ss Single Leg Romanian Deadlift

You will need a set of weights or one heavy weight and an optional booty band

Modifications: you can lay on your side on the ground and lift your top leg. If you are at the gym you can do the abduction machine

Recommended reps: 10 per side

Form:
- Place band just above your knees
 - Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Supported Clam

1 rep= 1 sumo deadlift + 1 good morning 

Modifications: remove deficit and perform
Movements separately

Form:
-Start in a sumo stance (feet wider than shoulders toes facing outward)
-Lower down into a sumo squat 
-Instead of squatting back up, shift your hips back and straighten your knees into a good morning position 
-with a slight bend to your knees stand with a flat back 
-repeat

Elevated Sumo Complex

Supported Clams ss Elevated Sumo Complex

You will do 3-5 rounds of the following. Do your best to make these movements as consecutive as possible. Rest after the round, not between movements.

20 (banded good morning)
20 (banded squats)
10 reverse lunge twist
10 Plank knee taps

Equipment Substitution: barbell, KB/DB

Modifications: do without a band

Form:
- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

Equipment Substitution: booty band, barbell, kettlebell, dumbbell 

Keep the band around your shoulders from your good mornings.

Form:
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Banded Air squats

recommended reps: 10 per side

Form:
- Stand tall with core engaged and shoulders retracted
- Stand with your feet close
- Step back into a reverse lunge 
- As you press through to standing take your knee across your chest to meet your opposite elbow
* Work both sides

Reverse Lunge To Twist

Modifications: tap one knee at a time 

Form:
- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged
- Bring one knee down to the ground
- Return to starting and repeat on opposite side

Plank Knee taps

Conditioning

W7/D4 Shoulders Glutes and Core Get Stronger 3.0

Tammy

It was great! Exited to start the challenge/workouts :)

Andrea

Valinda

Releasing January 3rd for the Diet Culture Detox Challenge!

Great explanation and demos of the movements! Lots of useful information.

Kellie Rongey

Amazing explanation. Youre a great teacher

Emily

The Basics Of Modifying

Jillian

Ashley Powell

I really appreciate the “just get movement in” because I do not go to the gym, but I stress myself out with the equipment I have and not being able to meet the exercise requirement

Jessica

Common Questions: How Do I Modify Gym Workouts For Home?

Decided to run this program back! I had an itch to lift heavy and thought this would be the PERFECT program. Cannot wait to see my #’s at the end of these 8 weeks🙌🏽🔥. 

Starting Stats:
- Squat: 155lbs x3
-DL: 185lbs x3, 225lbs x1
-Shoulder Press: 40lbs x3
-push ups: 21 reps
-EMOM: 16reps

Paige

Brandon

Buy-In Workout

I love these videos. You both are so pure and make these challenges way easier.

Morgan

Excited to start this challenge again! It was definitely life changing for me the first time around!

That was excellent and informative feedback and preparation for this challenge ❤️

Week 1 Mindset: Setting the stage and managing expectations

The body weight conditioning circuit is something SERIOUS. The ultimate burner! 🔥 🔥 🔥

Great workout and just what I needed.  Never disappointed 🫶🏻

Kaitlyn

W1/D1: Legs and Core Get Stronger 3.0

Opted for regular bench instead of DB chest press. I was just playing around with weight and ended up surprising myself! I was able to hit 125 lbs x 1 🥹🙌🏽. My max is 135, so I’m super pleased.

Never in my life would I have thought I would row 50lb DB X10, so safe to say this mama if feeling pretty strong.💪🏽

Caroline

W1/D2 Chest and Back Get Stronger 3.0

Veronique

W1/D3 Bicep and Tricep Get Stronger 3.0

The conditioning circuit was brutal but amazing!  🥵

The circuit was so much fun! 

I was able to DL 195 x 4reps! 🥹🙌🏽
Feeling strong already. Perfect way to end the first week.

The conditioning portion made me feel so good. Great ending to the workout

W1/D4 Shoulders Glutes and Core Get Stronger 3.0

Full of good information! Thank you for taking time to share 💕

Britt

That was very informative and a lot to take in but excellent information to reflect on

Consistency has been my huge hurdle; putting myself down because I did 3 workouts instead of 4 for the week for example, and feeling like I was lazy in doing so when life threw me curve balls that week. Thank you for this, for reminding us all of finding the why and to persevere. ❤️

W7/D4 Shoulders Glutes and Core Get Stronger 3.0

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