Name: Playbook - Hannah Bower - W8/D4 Shoulder, Glute, and Core Get Stronger 3.0
Uploaded: 2022-09-28T01:33:01.582Z
Duration: 55 min
Description: W8/D4 Shoulder, Glute, and Core Get Stronger 3.0

Great way to finish out this challenge! 🔥🔥🔥 my booty is burning

Cynthia 

Shelby

I haven’t worked out in almost two weeks. Life got in the way and it’s been super busy but I’m finishing up the program this week. How long does it take for muscle loss to occur? Does taking two weeks off have any major effects to the muscle gain/loss?

Janine Ducharme

Second time though the program!!! I love it so much

Delaney

Dying!!! Feels so good to finish this workout!!!! 🔥🔥

Nikki Ouk

Wooo! Finished this program strong! I’m so proud of myself for pushing through. I’m excited to see what my buyout looks like 🤘🏻

Taylor

8 weeks of get stronger 3.0 DONE. Thanks for this fantastic program, Hannah! I didn’t miss a day and was consistent in my schedule. Even got up and lifted  on Labor Day!! Forever the 🐐❤️

Shannon

Omg only the buyout left. This 8 week challenge took me about 12 but I made it lol 😅

Caitlin

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!!

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! 💛

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

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

Banded Glute ISO hold

Conditioning

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

Tammy

So excited to be a part of this challenge!

Kayla

It was great! Exited to start the challenge/workouts :)

Andrea

Releasing January 3rd for the Diet Culture Detox Challenge!

Great explanation and demos of the movements! Lots of useful information.

Kellie Rongey

Amazing explanation. Youre a great teacher

Emily

The Basics Of Modifying

Jillian

Ashley Powell

I really appreciate the “just get movement in” because I do not go to the gym, but I stress myself out with the equipment I have and not being able to meet the exercise requirement

Common Questions: How Do I Modify Gym Workouts For Home?

Starting this program again, and from last time I’m starting the same weight for some movements and stronger for others. Man am I sweating after that EMOM!😅😂

Autumn

Loved this! Excited to go through this plan 🙌🏼

Jody

Squat - 145
Deadlift - 165
Barbell press - 85 
Knee push ups - 15
EMOM- got through the 8’s and was 2 reps shy of finishing the 9’s

21w + 5 days

Gina

Buy-In Workout

That was excellent and informative feedback and preparation for this challenge ❤️

This was the best thing to listen to ever. ❤️🙏🏻

This is mostly what’s missing in the fitness industry 🙏🏼🙏🏼

Week 1 Mindset: Setting the stage and managing expectations

Always love the mini HIIT workouts at the end!

Tamara

W1/D1: Legs and Core Get Stronger 3.0

Going up in weight and slowing down my movements

Didn’t feel motivated today but I still pushed through and felt strong today💪🏼

W1/D2 Chest and Back Get Stronger 3.0

Alexandra

It’s so amazing to see that I can lift a bit more than the last time.

Keri

Maria

W1/D3 Bicep and Tricep Get Stronger 3.0

Paige

Love these workouts with the conditioning at the end.

Margaret

W1/D4 Shoulders Glutes and Core Get Stronger 3.0

That was very informative and a lot to take in but excellent information to reflect on

Consistency has been my huge hurdle; putting myself down because I did 3 workouts instead of 4 for the week for example, and feeling like I was lazy in doing so when life threw me curve balls that week. Thank you for this, for reminding us all of finding the why and to persevere. ❤️

Sofia

I started crying listening to this as consistency has been my largest struggle. I used to be a personal trainer and drove my self hard and after I changed my career I have struggled to find my self within health and fitness again. It used to be my largest passion and I thrived in it but now I can't seem to find where I fit in it anymore.

Alleah

Mindset 2: Cultivating Consistency

Definitely going to feel this tomorrow 🤣 legs are on 🔥🔥

Great leg day! I’m so happy you put modifications on here. The gym was crowded so I was able to use the modifications you recommended since a lot of things weren’t available.

I absolutely love the conditioning after strength! Your workouts are amazing 💜

W2/D1: Legs and Core Get Stronger 3.0

Allison

Cathy

W2/D2 Chest and Back Get Stronger 3.0

Love the variation of workouts! ♥️ By far my favorite program I’ve ever done to date

Mindy

Jaclyn

W2/D3 Bicep and Triceps Get Stronger 3.0

Ahhh!!!this workout is always so intense!! I love it!!! 🔥🔥🔥

Great lift and conditioning workout. 💪

Catherine

W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

I love full body days since I can move quickly through from set to set since the muscle group is always changing!

W2/D5 Optional Full Body Get Stronger 3.0

Perfect for days like this week when life is so busy and chaotic and that motivational or goal starts to feel far away or further away.

I absolutely love how you both incorporate more than just speaking about motivation, but speak about other important topics - putting in effort, baby steps, comparing, etc. love this!

Always get emotional during these mindset talks. It is a big weight off of my shoulders to know that perfection is not required during this challenge. Grateful for this community 💕

Lily

When Motivation Dwindles

Shaking!! 🔥 you don’t realized how strong you gotten until you can do a workout without modification I love that feeling! 🤗🤗

Cassie

Rylee

W3/D1 Legs and Core Get Stronger 3.0

The plank complex is a sneaky little bugger!!

W3/D2 Chest and Back Get Stronger 3.0

Had to modify due to gym availability and ability. I was a bit disappointed about that... but still walking away with jello arms and that gym high!

Conditioning was so hard! Modified almost everything but my arms are still shaking 💪

Some of the move were very advanced… thank goodness for modifications 😅

Kate

W3/D3 Biceps and Triceps Get Strongr 3.0

Hands down best program I’ve ever done. The variation keeps it interesting and fun!

Tracy

W3/D4 Shoulders Glutes and Core Get Stronger 3.0

Woah!! It’s been a minute since I did a full body from this challenge damn its tough!! but feels so good but a bit sluggish lol did 5 rounds tho not to shabby 😆😆

Great workout! These whole body workouts are great, I really like how they are laid out! Thanks!

W3/D5 Optional Full Body Workout

Great insights, as I reflect on the information discussed, I do notice my body operates at a more optimal level with more sleep/rest in the bank, than on 5  hours of sleep. 
Thank you for sharing great content!💚

I loved this chit chat! This has been something that I feel like I’ve grown in so much over these past few challenges. I notice the times when I’m using its as an excuse rather than as a need.

Loved this. I have had some days that I know I needed discipline over rest 😂. It's hard! I feel like it's definitely something you learn about yourself overtime. Thank you 💛

To Rest or Not To Rest

That condition at the end is always so tough I always say that I can’t do 5 rounds then I keep telling myself to just keep going just keep going 😆😆

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

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