Name: Playbook - Hannah Bower - W8/D1
Uploaded: 2023-12-12T00:44:20.626Z
Duration: 50 min
Description: W8/D1

Divya

Great workout! Just FYI you’re missing the videos from the second screen. Instead of 4 moves for each, there’s only 3 listed. I followed what was laid out on the first screen.

Sarah Mauricio

kielee

Shelby

Warm Up:
x Run 1⁄2 mile
x 31x alligator chops, 20x standing toe touches, 20x gate swings
x 10 RDL to 10 Levers
x Squat hold for 1 minute

Workout: Full Body Circuit
A1: 10x Squat to Shoulder Press
A2: Twisting Mt. Climbers – 1 minute
A3: 10x Resistance Band Dead Lift
A4: Skaters – 1 minute

Repeat Circuit A: 5x (2-minute break in between)

Circuit B
B1: 12x Hip Thrusts
B2: Resistance Banded Toe Walks (1 minute)
B3: 20x Bench Dips
B4: V-Ups (1 minute)

Repeat Circuit B 5x (2-minute break in between)

Cooldown:
 Stretch – watch video for reference

- Start with your feet at a shoulder with stance
- Descend by flexing at the knees, pushing your hips back
- Come down until you break parallel
- Push through your heels extending your legs to come up
- Press the dumbbells above your head

Squat to press

- Start in a push-up position with your feet on a bench
- Bring your knee towards your elbow 
- Return your leg to the initial position and repeat on the opposite aide

Mt. Climbers

- Hop laterally 
- As soon as you land bring your foot back across your opposite leg
- Bring the dumbbells down
- Hop laterally and repeat on the opposite aide

Skaters (w/weight)

- Place a band at hip height and hold a barbell in front of you
- Come straight down flexing at the hips
- Try keeping your legs completely straight
- Come down until you get to the top of your feet
- Engaging your hamstrings and glutes come up

Resistance band deadlift

Circuit A

- Place your upper back on the bench
- Push through your heels to come up
- Squeeze your glutes at the top

Hip trusts

- Place band just above your knees
- Push your hips back
- Walk forward keep your body in squat position

Resistance band toe walks

- 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

- Lay on the floor with your legs extended 
- Raise one leg and reach for it with both hands
- Keep your leg as extended as possible

Single leg V-ups

Circuit B

W8/D1

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

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

W3/D2

Great workout  feeling great for the rest of Saturday now!

This made me sweat so good! The mountain climbers were very challenging. Took me just over an hr to complete

Tiffany

I am addicted to sweat, putting tick when I finish exercise...love it! Thank you😁

W3/D3

Stephanie

Sweat is gold! Tougher than it looks but powered through!

W3/D4

Didn’t burn a whole lot of calories but my LEGS are on fire!!!!!!

I altered it a bit so I could do it outside while my kids played! That’s what I love most about this app is things can be changed to fit your schedule!

Jordyn

It was great! Felt so good! Needed those endorphins 😊

W4/D1

Another great Sunday session, feeling the upper body pump! 💪

L9ve sholders, arms all upper body exercises 💖💖💖

Big day for me!! Worked out on vacation! Discipline kicking in hopefully

Sara

W4/D2

Woohoo 3 days in a row! The workout looks simple but u do it , it tests ur boundaries 😃😃

Killer Saturday Session, always harder than they look these ones 🥵

Finally got my wall sit to a minute! Super proud of myself - it was all mental!

W4/D3

W4/D4

Oh my god! That was sooo amazing! Its going to ache tomorrow in my upper body😛

I promised myself I would workout today and even though it’s late for me on a Sunday I did it! The only modification I made was to the scapular pull ups. I for the life of me cant think big circles. So instead I focused on just holding myself for 10-15 seconds. I have very little grip strength so I thought that was worth it.

W5/D1

When there are exercises that do one side like with the back step lunges, is it 15 each side for each round or 15 one side then round two is the other side?

Legs are jello after that but feeling strong 💪

Wooooo! I felt so strong today when doing my legs. And by the end I felt tired and so soo accomplished

W5/D2

I am a dead bug after this! I🤸‍♀️

The start to another week! Loving this challenge and this program!! Thanks hannah:)

Hannah

W5/D3

My arms and shoulders are fried. Felt so good.

W5/D4

Whats the replacement excercise for Abduction challenge.thanks u so much

Legs are burning 🔥  always a good feeling!

This workout was good but it took me almost 2 hrs! I get confused as to whether I’m supposed to do each set per leg or if I split the reps between legs or just one leg at a time

W5/D5

Arms and shoulders on fire 🔥 once again, great workout!

OMG!!! Only mod was assisted chin-ups 🥲🥲🥲 I DID IT. 💙💙💙 hope this stays up for a little so I can finish the 8 week program. I’m loving it

Thank you! Question on the shoulder series...is it 3 min. AMRAP each direction? 🥺

Barbara

W6/D1

The tricep push-ups were nearly impossible for me. I could have used an adaptation for us weaklings.

Alyssa

This one felt so good. Got half the squat jumps. Did half gate swings. But the rest was *chefs kiss* I even asked someone for help with a machine. Just feeling great getting more confident and comfortable in the gym

W6/D2

This program is so amazing. I can feel myself get stronger with each session! Love it!!

Mica Betts

Refreshing to have a quality leg day without a whole bunch of squats!

Holly

W6/D3

I’m looking for a good tutorial for the trap push ups. My elbows won’t go down or up at the same time

Samantha

W6/D4

😍😍🔥🔥🔥I honestly enjoy all of your workouts but this one is definitely one of my favorites. I did this one at home so I had to modify the sprints for high knees and jumping jacks (I alternated each time).

Becca

W6/D5

Little sis tagged along for this one and it kicked both our butts!!

Filling the place holders would be awesome!! Also on the single leg 20-16-12 etc rep splits, are we supposed to do 20/leg? Or 20/set, making it 10/leg on that first set?

Lindsey

W7/D1

Holy shoulders Batman. That was a tough one.

Awesome great arm day. The rear delt machine💀💀💀

W7/D2

Done! Kicked my butt! One of the exhaustive workouts💪🤸‍♀️

Maddy

W7/D3

That burnout set was nearly impossible and made very little sense.  But I loved everything else.

W7/D4

W7/D5

Missing rep/sets, so I did the usual 😊

Erin

Your leg days are always killer! I did 4 rounds of each superset. The workout lists 1 round for each, and that didn’t seem correct?

W8/D2

Exhausted!!! Way to create a killer upper bod workout

Alexandra

W8/D3

Did it! Dont knw how u make russian twists look so easy 😛 it takes so much of my core yo do it

Vivi

W8/D4

Wooooo I did it!! 🙌🏼🙌🏼 finished the year strong with the 8 week challenge :)

W8/D1

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