Name: Playbook - Hannah Bower - W8/D2
Uploaded: 2023-12-12T00:44:19.827Z
Duration: 55 min
Description: W8/D2

Workout:
A1: Smith Machine Series
A2: Resistance Band Kettle Bell Swings
B1: Reverse Lunge to Lunge
B2: Elevated Sumo Squat and Pulse
C1: Hack Squat
C2: Split Squat to Split squat hop
D1: Back Extensions with Weight
E1: Abduction Machine
E2: Adduction Machine

Cooldown:
x Stretch – watch video for reference

Do a set of the second exercise immediately after you finished the first exercise.

- Keep you chest up
- Engage your quads and glutes as you come up


Wide stance squat, close stance squat, reverse lunge = 1 set)

Smith Machine Series

- Place a band on the kettlebell 
- Step on the band with both feet
- Hold on to the dumbbell
- Hinge at the hips and explode forward
- The KB should come up to about shoulder height
- Do not use arms to lift KB it should come up from momentum from your hips

Resistance Band Kettle Bell Swings

Circuit 1

Reverse Lunge to Lunge - Place Holder VIdeo

- Start with you feet in a wide stance and your toes pointed out
- Hold on to the kb with your arms extended in front of you
- Flex at the hips and knees and come down
- Come down until you break parallel 
- Push through your heels to come up
- Engage your glutes and quads as you come up

Elevated Sumo Squat and Pulse

Circuit 2

- Start with your feet in a wide stance and your shoulders underneath the pads
-  Flex at the hips and knee to come down
- Come down until you reach parallel
- Push through your feet extending your legs to come up

Hack Squat

- Start in a staggered stance with your back foot on an elevated surface
- Bring your back knee towards the ground
- Come down until both legs are at 90 degrees
- Push through your front leg to come up
- Squeeze your glutes as you come up
- Hop when you reach the top

5 jumps at the end of each leg

Split Squat to Split squat hop

Circuit 3

- Place your thighs on the pad and your feet underneath the pads
- With your hands on your head come down with a neutral spine
- As you come up squeeze your glutes

Back Extensions with Weight

Circuit 4

- Push the pads out in a controlled motion
- Engage your abductors and glutes as you push out

Reps: 1x drop set series on each
Start as heavy as weight as possible. Perform 15 reps. Lower the weight stack by skipping one stack. Perform 10 reps. Repeat until the weight stack is around 50-100lbs and sit to the end of the seat and pulse until failure.

Abduction Machine

- Push the pads in with a controlled motion
- Keep your chest up
- Engage your abductors

Reps: 1x drop set series on each
Start as heavy as weight as possible. Perform 15 reps. Lower the weight stack by skipping one stack. Perform 10 reps. Repeat until the weight stack is around 50-100lbs and sit to the end of the seat and pulse until failure.

Circuit 5

W8/D2

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!

W8/D2

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