Name: Playbook - Hannah Bower - W7/D4
Uploaded: 2023-12-12T00:44:19.802Z
Duration: 35 min
Description: W7/D4

***HIIT ***
Warm Up:
x Walk 4 minutes on 4 mph to get muscles warm
***DEADmill, TURN OFF the treadmill***
x Sprint 10 seconds
x Walk 30 seconds
x Sprint 10 seconds
*** Repeat this pattern for a total of 16 sprints. This is a total of ONLY 8 minutes. But you will feel it. So push yourself. Lock away negative thoughts and get it done. ***

Workout:
1.  10 Long jump to vertical jump
2. 10 Lunge leap to squat 
a. Rest 30 seconds
3. 1 min fast high knees. (can use a bench to get your toes up)
a. Rest 30 seconds
4. Repeat circuit 3x

5 min abs. – 1 min each- 15 sec rest in-between
1. Bicycles
2. Side crunch
3. Side plank + toe touch
4. Plank knee drives

Cooldown:
x Stretch – watch video for reference

Deadmill-sprint

Deadmill- walk

Circuit 1- deadmill

Limit how intense you jump and do “baby” jumps to mosify

Long jump + vertical

Modify and do less side leap.
10 each side

Lunge leap to squat

High knees

Circuit 2- Plyo intense

1. Bicycles
2. Side crunch
3. Side plank + toe touch
4. Plank knee drives

Bicycles

Side crunches

Side plank toe touches

Plank knee drives

Circuit 3- 5 min abs

W7/D4

Was very confused what set of exercise A was?

Megan

Sherise

I abbreviated.  I hike and snowboarded this week also.  Killer workout!

Katie

W4/D1

Good overall. But as I’ve seen a few times before in this workout series, the instructions are a bit confusing. In this one, it says curtsy lunges to reverse lunge. But, the demo is simply a courtesy lunch. So I’m not sure if the demo is wrong, the instructions are wrong, or if I’m just missing something. If I was supposed to do Curti lunch into reverse lunge, is courtesy to reverse one rep? 20 reps per leg? Or is curtsy lunges one wrap reverse lunge one rep, 20 reps total per leg? Or is it 10 reps per leg? It’s just very confusing and I wish the written out instructions were a little clearer. I ended up doing some Weird combo of courtesy and reverse lunge or just curtsy lunges etc. etc.

Aubrey

Sadly couldn’t do everything since I have to workout at home but did as much as I could and it still kicked ass!!

Shay

Shreya

W4/D2

W4/D3

W4/D4

Great! I think that the video for the 2nd round 1st exercise is wrong though!

Christina

W5/D1

W5/D2

W5/D3

W5/D4

That was a beast! Whew. My legs are already shaking!

W6/D1

My lower back maybe bones maybe muscles were super super sore/hurt/pain from day 1 week 6... I think the RDL’s... I did 35 lbs on each side of the bar. Do you think it is too heavy too fast or more likely form? Any suggestions on how to improve form? As well as how to increase weight... every 2 weeks of the program or sooner? Thank you this program has been amazing and I will possibly send before and after pics!

W7/D4

More workouts from Hannah Bower