Name: Playbook - Hannah Bower - W8/D4 Full Body
Uploaded: 2023-12-12T00:44:19.883Z
Duration: 45 min
Description: W8/D4 Full Body

Man I thought those bulgarians were gonma kill me. Until I met the real killer, aka the push-up/box jump. Whew, gotta eat something right away. 😂

Sirma

OMG with the Bulgarian split squats 🥵.  And those kettle bell swings…😳!  But I LOVED it!

Amazing workout! I was just a little confused on the Bulgarian split squat though. Reps were 20 and the video said pulses, but the text didn't. I did pulses because 20 seemed high and I was tired 🤣🤣

Tiffany

Tristian

Maddie

Whitney

Renegrade rows…. Did them first time, or maybe I was able to do them for the first time… 😍

Arpita

Wow this one was tough 😅 I am just jumping around the different challenges lol

Nikki Ouk

P.s. 🥵🥵🥰absolutely drenched and dripping sweat like a maniac

Leigh-Ann

Love that kettlebell swing thing, a surprise for the glutes.  Also the box jumping combo was fun, i started it on the lowest block and the gym and ended on the highest! (There's 3 sizes)
🥰🥰
A. 10x64. SS. 7x84.
B. 12x15. SS. 10x17,5.

A. 40.  40.  SS.
B. 15x17,5. 20x0.ss.

A. 4x17,5. SS. 5x20. 
B. 10x10. 10x15. 

A. 10mt low height.  10 half/half  med height. 
10mt med height. 10 8girlie, 2 reg, high height. 😀

A. 10
B. 10

Kayla Lennon

Felt damn good! Killer full body. TY Hannah!

Kristen

Rachel S.

I shocked myself with the renegade rows!!! Love this

Omg so much pain, but I felt so good getting this done.

Jenna

Taylor

Couldn't get my work out in till after the kids were down for the night. This was a perfect quick sweat!

Kayla

Michelle Eisenberg

Kianah

Wow those box jumps at the end are no joke!😅

Autumn

Holy Sh*t I died!!! Legit hardest workout I’ve ever done. So proud I got through it 💪🏽

Jackie

Christine

First workout of the new year 🎉 holding myself accountable I didn’t finish the box jump exercise. I don’t like them hahaha I did two sets and then ran a mile to get the extra cardio. Going to try and push myself to get three sets in next time

Andree

This workout was 🔥!! I am drenched. Starting with the compound movement of rdls + rows really jump started my heart. Got my body going! Great workout.

Cleo

Great sesh! Happy Monday! 5 more sleeps, as my kids would say 🎄😊

Alona

Tessa

The push-ups to box jumps killed me in the best possible way!! Thank you queen!!!

Elizabeth

It was really good, hard but good! What’s another good alternative on the box jumps with burpees? I don’t have a box to jump on. 
TIA🧡

Janine Ducharme

This full body was fun and different. I did all of the pushups without going to my knees 😏⭐💯

Caitlin

The workout was great! Sometimes when it says how many reps but it’s for both legs I’m not sure if it’s 20 reps each leg or 10 each leg to totally 20 ☺️

Kelly

Erin

I just couldn’t complete last box jump set. Could only do the box jumps alone for 3 sets. I did one set of the mountain climbers. I tried the push-ups next set but it just couldn’t execute with good form. I was too fatigued.

You’re the best! I’ve been working out for years and I love these workouts the most. They don’t take forever and my body is getting stronger! Thanks ❤️

Sara

Heart rate was up and it felt SO good! Nice and sweaty 🥵

Holy cow! I was thinking of adding cardio into my week. This workout took care of that! And was perfect to flush my legs out from the previous workout. Thank you!

Carrie

Wow today was a struggle. I woke up very tired and light headed with a side of acid reflux 🙃. Went to the gym anyway because it usually subsides but today for some reason the light-headed/dizziness and acid reflux didn’t go away. I still got through most of the workout except the mountain climber/push-ups to box jumps. Just too much up, down and jumping. I got one done and it was all I could do. I feel like it was a good workout aside from not feeling 100% myself.

Serena

For all the dumbbell work I used 17.5lbs pairs!! Being mind blown by my progress never gets old. Thank you so much from the bottom of my heart ❤️

Heba

Are you trying to kill me? This workout kicked ass! Didn't have to modify any gym equipment to my home equipment and you seriously got my adrenaline up with the increase in number of reps. Wowza! Thanks for today! Really needed it after a horrible day yesterday. -Bridgid

Bridgid

Annie

Such a great sweat sesh for 5 am! 😅💪🏼 I look forward to these every morning!

Rachael S. Olinger

I so did NOT want to workout today, but so thankful I did!! Thank you for this one!

Brooke

left me DEMOLISHED after 4 rounds of push up w/ box jump!!!

Grace

I could not complete the last exercise but for the first time I was able to jump this high 
Such an amazing discovery

Those push up box jumps were killer 😅 definitely the challenge I needed at the end! 🤗💯

Always fun to work out with you on this app! Challenge accepted and conquered, woohoo!

Adrianne

Holy hell. That box jump set 😬😬😬

Sarah

I was finally able to do a regular push-up today, on the push-up to row exercise!! I was so pumped I had to run and all the way across the gym to get my husband & show him 😂 thank you so much for this get stronger plan! It’s definitely a killer & you are one of the best trainers around! 💗

Lauren

Warmup
Alligator chops/tornado twists
Squat/duck hold
Lunge to stand
Lunge sequence
Rear delt pull to dislocations

Superset A
Deadlift to row
Curl to Arnold press

Superset B
Bulgarian split squat
Mt. climber plank

Superset C
Renegade db row + burpee
kb swing

Superset D
Push-up or jump to box jump

Corrective exercise 
Ys Ts and chicken wing lifts

- 5 minutes of walking or jump rope 
- Alligator chops/tornado twists
- Squat/duck hold
- Lunge to stand
- Lunge sequence
- Rear delt pull to dislocations

- Keep your arms at shoulder height
- Slow controlled movements

Alligator chops/tornando twists

- Transfer your weight from side to side 
- Focus in warming up your legs

Squat/duck hold

- Keep your chest up
- Bring your back leg up pushing through your front leg

Lunge to stand

- Focus on the range of motion
- Keep your chest up

Lunge sequence

- Focus on warming up your shoulders with controlled movements 
- Keep your arms fully extended

Rear delt pull dislocations

Warmup

-Stand with feet shoulder width apart with a loaded barbell on the ground in front of you.
-Grip the bar with your palms facing away from you and with a straight and braced core pic up the bar, standing to full extension 
-Hinge at the waist lowering the bar to your shins and then row the bar to your lower abs.
-Release and stand back up to full extension.
-Repeat

Deadlift to row

As you press don’t allow a lower back arch!

Hammer Curl to press

Superset A

-Start in an elevated plank position with your hands on the ends of two equal dumbbells.
-Bring one knee at a time towards your elbows ( straight and across variations) in a rapid motion.
-Repeat

Plank mt. climbers

- Start in a wide stance with your back foot in the bench
- Bring your knee down 
- Come down until both legs are at 90
- Push through your front leg to come up and come back down before extending all the way!

Bulgarian split squat

Superset B

Renegade row + burpee

-Stand with feet outside shoulder width while holding a  kettlebell in one hand.
-Hinge at the waist bringing the kettlebell across your body.
-Stand up out of hinge and swing kettlebell out to the side until its at shoulder width.
-Release and repeat swing.

Kb swing (modified)

Superset C

- Flex at the elbows to come down
- Come down until you are close to the floor
- Push through your hands extending your arms to come up
- Engage your chest as you come up

Mt. climbers or push-up  to box jump

Ys, ts and chicken wings

T-Spine twists

Corrective exercise

W8/D4 Full Body

Julia

12 weeks 🤰🏼 and finally feeling that extra energy 🙌🏼

The yoga ball leg curls right have SLRD was madness!

Ashley

W1/D1 Get Stronger

Took a bit longer than 45 minutes and I was moving quite quickly through the supersets! 

Great movements just takes a bit more time!

Jessica

Trista

Catherine

W1/D2 Get Stronger

Monica

So good! Picked up the right weights for the reps and every exercise and set was super effective.

Nice workout again. My legs are killing me this week. Just what I need to change

Talesha Swainston

W1/D3 Get Stronger

Thorough explanations, great workouts! Thanks Hannah!

Courtney

Woah the butterfly swimmers were tough. I tried but don’t think my position is right.

W1/D4 Get Stronger

That kicked my butt! Sweating like crazy and 100% got to VO2 max.

Jazmine

W1/D5 Optional HIIT to add in

Struggled to do the incline box weights and Superman with weight, I tried tho!

I’m recovering from Covid for the second time. This was a really great combo to get back into moving my body. Thank you for all of your attention to corrective measures and form.

Kirsten

W2/D1 Get Stronger

Keeps getting harder haha I’m showing up so that’s good!

Love love these full body workouts 💪🏽

Jillian

W2/D2 Get Stronger

Laura

My first box squats. It was so good. Not having to go all the way down and feeling comfortable knowing the bench was there to support me. I guess you can always go heavier than your full squats, right?

W2/D3 Get Stronger

So fun to try something new with the rolling pistol squats! Not there yet, but excited to have a new goal!

Hannah

Having to modify a little my gym doesn’t have a box but I did it!👏🏻

Hard but fun to try new moves I hadn’t worked on before.

Maggie

W2/D4 Get Stronger

Would be nice to incorporate some upper body in the hit sessions. Maybe some low weight high rep stuff

Jenn

Woooeeee!  🔥!  Haven’t done a HIIT in a good minute and this definitely left me with zero in the tank!  Feel like a beast. Thanks!!!

Hard but very diverse so super good and challenging!

Rochelle Rosenblatt

W2/D5 Optional HIIT to add in

Felt good! Made some substitutions for what worked at my gym but felt more doable compared to week 1!

Lindsey

W3/D1 Get Stronger

Is it me or sumo deadlifts are harder than conventionals? I mean how can people call them cheating? They are hard AF.

So good! Was able to the knee drives this week!

W3/D2 Get Stronger

I think I do better with dumbbells but definitely seeing results

Alexandra

W3/D3 Get Stronger

My glutes are destroyed in the best way possible

Sooo good! I can definitely tell I’m starting to feel stronger!

W3/D4 Get Stronger

I got my fiance to join me on the kettlebell run! 😍

Molly Grace

This whooped my butt! Had to do what I could but am looking forward to seeing some major improvement as I go through the program.

W3/D5 Optional HIIT to add in

Nicki

Simone Fisher

The Kettlebell/Run workout 😍 So quick but brutal!

Every time I do your workouts I‘m gessing: YOURS ARE THE BEST! Really like your natural appearance, it‘so motivating!! ☺️🙏🏼

Carina

Those extensions are still a killer 🫣!!

Loved this🙌🏻focused on form in every set

Ana Grace

W4/D1 Get stronger

Still struggling with dead lifts but did 40 pounds!

OMG I was sore from yesterday, but I upped my deadlift weight and I did one set of the Bulgarians jumps. I said nooo way 🤣 but then did it! Wow so tired and so sore. Thank you Hannah!

W4/D2 Get stronger

This is such an intense workout! Love it!

So good... I needed to just sweat and work all this anxiousness out.

Tori

W4/D3 Get stronger

Surprisingly .. my back feels like I just had a massage .. thanks for that!

Kara

Y’all. Not going to lie. I had to mentally prepare myself for this one. But, killed it. You got this 🙌

Ashton

Mackenzie

W4/D4 Get stronger

Christina

I love the kettlebell run! Just did that part to end my weight lift sesh 🥴💪

Beautiful end to this week! 💪🏾🦵🏾❤️

Élise

W4/D5 Optional HIIT to add in

Did this one at home. Used my porch stairs and 10# db for American swings. Tough as heck in the heat. But much needed sweat session 🙌

Ludim

I have been struggling to workout consistently, friggin laziness, weather, blah blah.

I feel so much better 🙏🏽💪🏽🤎😊

Tried my best with the push ups still modifying but feeling great.

I got stronger in squats and hip thrusts. Can do them back to back without any problem. Will go heavier in both next time.

W8/D4 Full Body

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