Name: Playbook - Hannah Bower - W8/D4 Shoulder, Glute, and Core Get Stronger 3.0
Uploaded: 2022-08-02T14:37:46.106Z
Duration: 55 min
Description: W8/D4 Shoulder, Glute, and Core Get Stronger 3.0

Loved this alternating glutes and shoulders! Killer workout and it burned soo good! Thank you 💜

Jessalyn

I did it! So proud of myself! Time to see how I have improved!!

Delaney

Perfect workout after my little break from the gym. Thank you

Jessica

Sad to see this challenge/ program come to an end 😅

Jackie

Nicole Loewen

Kind of bittersweet that this was the last workout before the buyout. Excited to see how much I have progressed. Had a lot of fun this go around. Thank you! 🫶🏽

Cleo

So excited to start over and see how I improve

Aissa Trevino

Haven’t been able to do jumping lunges in a long time but I got them today!

Courtney

Kayla Lennon

Also wasn’t feeling it today. But took some cranberry pre, turned on music and pushed through. Might’ve been slower than I would’ve liked but I did it!

Ashley

Very deceiving one, the conditioning at the end (as always!) is a killer. Wondering if I'll be able to move tomorrow 😅

Hana

Holy legs! I'm not sure what burns more, my legs or shoulders. Great way to start the day

Rebecca Milway

🥵🥵 amazing ! I am dying here but it feels so good!

Stephany Rojas

Cut sets in half to also fo a bike workout and this felt really good!

Dani Pasano

Killer workout! Took it slow and felt the burn! Ive been so happy watching myself grow stronger through each week

Cassandra

Great workout!!! Proud of myself for completing the entire 3.0 program!! This is the first workout program I have seen through to the end! Woot!!

Tiffany

Sara

Michelle Eisenberg

One more and I complete 8 week challenge.

Kelly

I wasn’t able to finish the last cardio part! Baby woke up but I’ll still get it in! Sad that it’s the last workout 😭

Melissa

Last workout of the challenge and the best one in my book. Everything I’ve learned and all the strength and mobility I’ve gained showed up in todays workout. Every burn felt like a stretch lol idk how else to explain it. But yeah I can’t wait to start 2.0 🙌🏾

Rachael

felt really strong today. went upstairs in the college gym which is rly just full of big men but I bit the bullet and went up there to do hip thrusts

Tess Creatura

Finally, finished! Figures the last week would test me! I made it the whole 7 weeks never missing 4 days, this week I tried a new med that totally messed me up, but!!! I came back and I’m not giving up 😊 thanks! 💕

Jacki

I really didn’t feel motivated to get this workout done but put my big girl panties on and got it done. Was not my best performance but also not my worst. Couldn’t get the farmer carry done. My forearms always burn out.

Megan

I did notttttt want to do this today. I’m so glad I did 😭😭

Brittani

Hard weekend but I showed up today. Moving is what matters.

Sarah

WOAH! sweat on the last one! 💪  Feeling strong, can't wait to see how well I do tmwr, quite curious to see my progress. :D

Marie

Woohoooo!!!! Can't wait to see what happens in the buy-out!

Maddie

My last workout of this challenge!!!! It felt so good. Thank you Hannah!!👏🏼💪🏽

Lexi Williams

And just like that 8 weeks of workouts a lot of sweating and a lot of mental growth is complete. I am sad cause I've grown to love working out. Love MY NEW LIFE STYLE THANK YOU!

Jenny Winderbaum

Challenge is complete!! Great job sticking with it ladies! 💪🎉

Stephanie

Mandy G

Awesome workout as always! I did the hip thrust on the smith machine for the first time with heavier weights for the first time! So proud of myself! And thanks to you! 💛

Nikki Ouk

Another great workout in the books! I was able to shoulder press 25lbs x10. I’m super curious to see what my new max is🎊🙌🏽

4 rounds in 12 min using 30lb weights 🤯

Morgan

Norma

That’s a wrap for me for this challenge and workouts this one had all my favorites!! Thanks!

Bluann

So sad this is one of the last workouts of the challenge but such a good sweat

Hannah

Can feel my shoulders getting stronger! So thankful for these workouts that push me to do the ones i don’t usually do due to not enjoying shoulder days and it’s making me stronger and starting to look forward to shoulder days!

Alexandria

I don’t remember doing those Farmer walks last time. I like those! I might just add that in some days! :) I love these workouts because I’m learning movements I enjoy that I can smash together when I’m working out without my phone ☺️

Cristine

Bailey Waggoner

Can’t believe it’s been 8 weeks! What a great workout to end it!! 🔥 Kang squats are becoming one of my favorites 🤩

Shelby Hosman

Melissa Variny

I feel SO strong today ❤️‍🔥 Such a good workout & so proud of myself for today 💪🏼🤩

Macy

Ok I can’t say I always felt stronger the second time around but this one I definitely did 💪🏼

Paige Shaffer

Can’t believe this is the last workout of the challenge! Feeling proud and feeling strong!

Janine

Workout:

Step-Up ss Shoulder Press
Hip Thrust ss Snow Angels
Deadlift ss Farmers Walk 

Conditioning:
overhead jumping mountain climbers
kang squat
wall sit + delt raise
banded glute ISO hold

You will need a bench/box/chair/sturdy surface and a pair of medium to heavy dumbbells/kettlebells/barbell for this superset

Equipment substitution: barbell, kettlebells, dumbbells

Modifications: lower the height or perform reverse lunge to knee drive

Recommended reps: 8-10 per leg

Form:
- Stand tall with an engaged core, retracted shoulders, neutral spine
- Stand in front of a box/bench/chair/sturdy surface
- Place one foot flat on the surface
- Using your glutes and with as MINIMAL assistance from your back leg, step up to full extension
- Keep your chest up
- Lower to ground slowly and repeat with other leg

Step Up

Equipment substitution: barbell, kettlebells, dumbbells

Recommended reps: 8-10

Form:
- Engage your core, tall chest, retract your shoulders
- Hold your weight on your shoulders
- Press directly up overhead
- Lower slowly back to starting position

Seated Shoulder Press

Step Up ss Shoulder Press

You will need a barbell/kettelbell/dumbbell and surface for your shoulders for this superset.

For an in-depth review of hip-thrust head over to the tutorials section

Equipment Substitution: kettlebell, dumbbell, can add a booty band for additional resistance

Modification: glute bridge on the ground (no barbell)

Recommended reps:
barbell 8-10
dumbbell 10-12

Weight recommendation: choose a weight where your final 3-4 reps are a mental and physical challenge
Form:
- Engage your core and your glutes first
- Tilt your hips forward into a posterior position
- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Hip Thrusts

Equipment Substituion: kettlebell or dumbbell

Modification: limit range of motion 

Form:
- Stand with your core engaged and your wrists facing away from you 
- With a slight bend in your elbows lift your arms above your head in a snow angel motion 
- The goal is to keep your chest and your torso absolutely

Snow Angels

Hip Thrust ss Snow Angels

1 rep= 5 squats+ 10 steps 

Equipment substitution: Trap bar, dumbbells 

If your weights are light carry overhead on your walk 

Form:
- engage your core and keep your shoulders retracted the entire time 
-perform 5 squats 
-into 10 steps

Deadlift into Farmers Walk (read rep description)

Less rest this time 

In 10 minutes ( or however much time you have/want) you'll go through the following movements as many times as you can.

overhead jumping mountain climbers
kang squat
wall sit + delt raise
banded glute ISO hold

Equipment Substitution: kettlebell, dumbbell, plate

Modifications: remove weight, or hold weights center by your chest, can also do overhead alternating lunges

Recommended reps: 8-10 per side

Form:
- Stand tall with an engaged core and neutral spine
- Keep the rips tucked in as you press the weight overhead
- Maintain core control as you perform jumping mountain climbers

Overhead Jumping Mountain Climbers

Equipment: kettlebell, dumbbell, barbell 

Modifications: remove the weight 

Form:
-start in a low frog squat 
-keep your core engaged and back flat as you straighten your knees 
-lower back into a squat

Kang Squat

Equipment Substitution: band 

Recommended reps: 8-10 delt raises

Form:
- Press your back against a wall or flat surface
- Engage your core and lower into a sitting position so that your knees are at 90 degrees
- With a pair of weights lift your arms to the side until they are parallel or a T position
- Lower your weights

Wall Sit + Delt Raise

Equipment substitution: cables, weights 

Modifications: remove resistance, or perform a static hold, 

Form: 
-place your shoulders on the edge of a surface 
-engage your core and keep your hips lifted 
-pull your band down to meet knees as they alternate a March

W8/D4 Shoulder, Glute, and Core Get Stronger 3.0

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W8/D4 Shoulder, Glute, and Core Get Stronger 3.0

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