Name: Playbook - Hannah Bower - W8/D2
Uploaded: 2023-12-12T00:44:20.701Z
Duration: 30 min
Description: W8/D2

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?

Sarah Mauricio

Shelby

Feel like dying....

The last 16 (7th round)... i really have to cheer myself to do them. Somehow the power is there to do it, but before the reps it feels like an impossible thing to do 💪

Thanks, without your app I would probably skip the last 16 ❤️

Warm Up:
x Run 1⁄2 mile
x 32x alligator chops, 20x standing toe touches, 20x gate swings
x 10x RDL to 10x Levers, Squat Hold for 1 minute

Workout: Legs
A1: Curtsy Lunge
A2: Reverse Lunge
B1: Elevated Sumo Squat
B2: Resistance Band Dead Lift
C1: Lunge Pulse
C2: Resistance Band Gate Swings


Cooldown:
x Stretch – watch video for reference

Another rep increase this week. Keep weight the same, or lower volume by decreasing reps and increase weight.

Ex: skipping last 2 ladder reps if increase weight.

- Start with your feet shoulder-width apart
- Step back behind your opposite foot
- Come down until your knee almost touches the floor
- Push of your front foot coming back to the initial position

Curtsy lunge ( on floor)

- Lift knee up
- Step backwards and bring your knee down
- Push off of back foot and lift knee up again

Reverse lunge off of box

Circuit A

- Start in a wide stance with your toes pointed out
- Flex at your hips and knees to come down
- Hold the kb with your arms extended 
- Come down until your break parallel 
- Push through your heels to come up 
- Keep your chest up

Elevated sumo squats

- Start with a wide stance and your toes pointing out slightly 
- Pull the bar up engaging your hamstrings and glutes
- Keep your spine in a neutral position

Resistance band sumo deadlift

Circuit B

- Start in a wide stance with one foot in front of the other
- Bring your back knee down a couple of inches
- Come straight back up

Lunge pulses

- Hop and land in a squat position
- Hop and return to the initial position
- Keep your chest up

Resistance band gate swings

Circuit C

W8/D2

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

W8/D2

Community

More workouts from Hannah Bower