Name: Playbook - Hannah Bower - W7/D5
Uploaded: 2023-12-12T00:44:20.516Z
Duration: 30 min
Description: W7/D5

Warm Up:
x 30x alligator chops, 20x gate swings, 20x toe touches

Workout:
A1: Shoulder Series(mini)

B1: Incline Bicep Hammer Curl Combo
B2: Incline Rear Delts

C1: Single Arm Row
C2: Bench Dips

D1: Straight Bar Shoulder Press

E1: Shoulder Stability Series

Cooldown:
x Stretch – watch video for reference

- Focus on control 
- Keep your core tight

Shoulder series

Circuit A

- Lay on the bench
- Hold the dumbbells by your sides
- Curl the dumbbells up with your palms facing  you
- Squeeze at the top and come down slowly

Incline hammer curls

- Place your chest on the bench 
- Raise the dumbbells with a slight bend at the elbow 
- Engage your delta as you come up

Incline rear delts

Circuit B

- Start in a staggered stance 
- Hinge at the hip coming down to 45 degrees
- Keeping your back straight pull one db up
- Repeat on the opposite side

Single arm row

- Place both hands on the bench with your palms facing away from you
- Flex at the elbows come down until your arms reach 90 degrees
- Push through your hands extending your arms to come up
- Engage your triceps as you come up

Bench dip

Circuit C

Go heavier if you can since it’s a single exercise

- Hold the bar with your palms facing away from you
- Don’t let your elbows flare out
- Press the bar up until you extended your arms completely 
- Come down in a controlled motion

Straight bar shoulder press

Circuit D

Shoulder stability series

Circuit E

W7/D5

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/D5

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