Name: Playbook - Hannah Bower - W7/D5 Optional Full Body Workout
Uploaded: 2023-12-12T00:44:20.004Z
Duration: 45 min
Description: W7/D5 Optional Full Body Workout

Brittney Howell

This was a really fun workout! 🔥🔥🔥

Cynthia Contreras

That was great! I did three rounds, I probably could of got one more round in but I was interrupted a couple of times. The banded table top pull twists felt really good, they feel nice on the obliques, core and back

Janine Ducharme

Delaney

Wow! That was a lot but I did it 🤘🏻 5 rounds

Taylor

That was crazy! In the beginning I was thought it was easy- but towards that middle/end I was shaking! Thanks, Hannah! Never disappoint!

Samantha

I struggled today, I did not want to workout at all. I feel a little better after and happy I did it but it was definitely  one that was just meh for me personally. I enjoyed the variety of movements in this full body and I found it challenging!

Caitlin

Chelsea

4 and 1/2 rounds and 10 pounds overhead. The best part…the amazing feeling at the end of the workout!

Man this had my number today 🥵 4 round in 35 mins and I just didn't want to do more. I almost wrote *only* 4 rounds but NOPE. 4 heavy rounds was enough today 💪

Nicole Loewen

Moved up to 105lbs for the slow eccentric sumo DL 💪🏽. This go around o was super sluggish, but I’m happy I was able to get through 6 rounds! Movement is movement, at the end of the day.

Cleo

7 reps and 450 cal burned in 40 min. Feeling strong and sweaty!

Morgan

Still struggling with overhead squats. They hurt my shoulder for some reason

Kayla Lennon

Leigh-Ann

I pushed myself but got 10.5 rounds done in 40 minutes.....11 if we count the few minutes over 😅

Rebecca Milway

Erika

I can’t believe I’ve made it this far! I was able to do this 5 times and I’m 6 months pregnant! More than proud of myself right now

Melissa

The pistol squat were so doable this time around, used the smith machine as a support, really got that range of motion. Made me excited to practice it more to be independent of any machine!

This was my less than perfect workout because my baby woke up and needed momma but I finished. 💪🏽🙌🏼

Lexi Lou Williams

Only had 30 min today, but that one was killer! 6 rounds and my muscles are tired!

Nicole

Victoria

Love this one! Had a really good sweat! 😅💪🏼

Nikki Ouk

I really enjoy the way you set up your workouts! They always feel exciting and challenging.

Sarah

These full body ones always hit different! 8 rounds of death 😅

Emma

I took this really slow as I have a minor knee injury but I still got a really good sweat in. Throughout this challenge, i have really learnt more about the value of modifying when your body is telling you.

Hannah

This workout felt so so good. It’s been a super long work week & getting this workout done so early this morning & focusing on me for an hour felt amazing. I lifted heavier for the deadlift & was super proud of myself 👊🏻❤️

Macy

Sara

OH squat will always have a special place in my heart, tough but it feels great! 🤗 getting bettee with my pistol too, I just need to work it more especially my left leg down. Overall, another great round!

Elaine

Amber

This has to be by far my FAV workout from this program!
Got through 8 rounds. I am DRENCHED! I couldn’t think of a better way to jumpstart the weekend.

This one is definitely challenging. I went a bit slower to focus on form and getting deep into the move but upped to a 35 pound dumbbell for overhead squats so I call that a win!

Sheina

First extra workout I've done and it felt great!

LOVED this workout! Felt so good and strong! The full body AMRAP workouts are definitely my favorite. I put on my favorite playlist, set my timer, and get to work! 💪🏼

Amy cobb

Nice little flow on a Thursday 💁🏼‍♀️👌🏼🔥

Christine Moller

Was able to get to the gym earlier… thanks high school band competition at 7 AM 50+ miles away! Was able to get 4 rounds in when last time I was only able to do 2 and lifted heavier!!

Set your timer for 40 minutes or as long as you have available. Go through the following movements as may times as possible.

Workout:

Sumo Eccentric RDL
Pistol Squats
Overhead Squat
Bear Plank Rotation
Banded Ab Crunch
Toe Touch to Pushup

Set your timer for 40 minutes or as long as you have available. Go through the following movements as may times as possible.

Workout:

10 Sumo Eccentric RDL
5 per side Pistol Squats
10 per side Dumbbell Snatches
5 per side Bear Plank Rotation
10 Banded Ab Crunch
5 per side Toe Touch to Pushup

Decreased reps, so increase weight 💪🏻


Go as slow as you can on the way down

Equipment Substitutions: dumbbell, barbell, kettlebells

Modifications: perform at standard speed

Form:
- Engage your core, retract your shoulders, stand tall
- Stand in a wide toed out stance with the barbell in your hands
- Lower into a squat by bending your knees outward
- Stand up to full extension

Eccentric (slow) Sumo Deadlifts

These are a challenge, use as many modifications as you need

Modifications: Use a wall/bar for assistance, limit range of motion, place your other foot lightly on the ground for stability

Substitutions: single leg squat to chair/box, step-downs, 

reps= 5 per side (if you are doing a substitution increase reps

Form:
-Stand tall and engage your core, retract your shoulders
-Place your weight into one leg
-Lower down into a single leg squat by shifting your weight into your heels and shifting your hips backward
- Do not let your knee turn inward

Pistol Squats

Decreased reps, so increase weight 💪🏻


Equipment Substitution: barbell, dumbbell, kettlebells, band 

Modifications: hold the weight at shoulder level or down by side 


Form:
- Start with weight overhead and arms extended
- Press hips back and lower to parallel keeping the weight behind your head
- Press through heels to stand up and return to start

Overhead Squats

Equipment Substitutions: pillow, folded towel/blanket, yoga block, water bottle, ball, can use a weight instead of band

Modifications: break the movement up, go onto your knees, remove the band

5 reps per side

Form:
-Start in a bear plank position
-Squeeze an item (yoga block, folded towel, water bottle) between your knees 
-Holding a weight or band in one hand rotate open until the resistance is above your head
-Lower down into plank

Bear Plank Rotation

Equipment Substitution: cable machine 

Modifications: limit range of motion

Substitutions: any core of your choice 

Form:
-tie a band above your head 
-engage your core 
-hinge at the hips and pull the band to touch the group 
-resist the band on the way up

Banded Ab Crunch

Modifications: go on your knees, remove weight

5 reps per side

Form:
-Start in a pushup position
-Perform a pushup (knees or toes)
-Shift your hips back into downward dog
-Touch opposite hand to opposite toe
-Repeat

Pushup to Toe Touch

Full Body Circuit

W7/D5 Optional Full Body Workout

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?

Felt so good (but hated the EMOM) haha 
Squat 150
Dead 185
Press 30
Push up 14 (with mod)
EMOM- 8min 10year each

Paula Kane

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

Buy-In Workout

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

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

So sore after the buy in but lightened weight and only did 2 rounds on the finisher. I need to be able to walk tomorrow!

You rock. There are so many programs out there that I think breed exercise obsession and over working your body. I appreciate you and your ability to bridge movement, and self respect ♥️

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

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

Kaitlyn

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/D5 Optional Full Body Workout

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