Name: Playbook - Hannah Bower - W9/D4 Full Body
Uploaded: 2023-12-12T00:44:19.927Z
Duration: 45 min
Description: W9/D4 Full Body

That last circuit…🥵.  More challenging than I expected.  My glutes are on fire 🔥!!!

So good and sweaty!
A. 6x44. 6x54. SS.
B. 13x25. 13x30. 12x35.

A. 10x3. 13x6.ss.
B. 10.7.ss

A. 45s 16. X14. X18.
B. 11x10. 10x15. 6x17,5.

A. 12x25. SS. 12x30
B. 30s elbows.ss straight arms. SS.

A. 6. 8. 10.

Leigh-Ann

This was so hard at the end of a tough week of legs!!!!

Great sweat shesh! Just what I needed on this hectic Sunday. Cannot wait for Monday’s challenge.

Cleo

I’m gassed, finished with AMRAP pull-ups to assisted pull-ups to scapular pull-ups

Jordan

Christine

Oh my gosh, those core stabilizer movements 👀 🥵!!

Happy New Year to you and your family!!! All the best in 2022 🎆🎉😊

Alona

It was really good. I was frustrated with bicep curls with shoulder raises, I over estimated the weight I could lift and left me feeling discouraged, my biceps are dominant while my shoulders and delts are weak. I went down to 5lbs dumbbells but that’s all my shoulders could raise at my elbows 90 degrees. Also, the last exercises with the core stability side plank inner core series was so confusing, the exercises demonstrated are inconsistent and I don’t know if I’m supposed to do 6 leg circles in each direction 6 times or just 6 times in total.

Janine Ducharme

Increased my weight for squats to military press! 🤩💪

Sarah

Today was a much better workout. I got my overhead press to 55lbs! ⭐💛

Caitlin

My back was aching during the SDL. any recommendations?

Kelly

Full body days are so much burn! But the best kind!

Cynthia Contreras

My numbers are blowing me away!!🤯 Truly this program is gonna be missed when I finish it 🥺 Also, do you think you would be able to add something to this app about imbalances and fixing them? I feel and I see that my upper back has imbalances and my glutes used to be, but now the difference is less somehow. Anyways, any advice would be appreciated♥️

Heba

My arms are too shaky too type - that’s how good it was!

Emily Hardy

Tessa

Had a few days of meetings that just drained me so today was much needed! Glad it was a full body to get me working again!

Serena

I have to travel now for 2 weeks. I dont know if ill get to workout, I plan to but I won't have the flexibility like I do now or my mini gym. Im bringing my bands and plan to stretch a lot more because I tend to start getting muscle pains if I don't work out (do you know what that is called?). I also hope to dabble in other programs you have while I am away! Thanks as always and pray for us as we drive to Ohio with 3 kids under 6! Bla!!! Haha!! And we arrive safely! -Bridgid

Bridgid

Kayla Oakley

I think this is my favorite workout! I always feel so amazing afterwards 🔥

Samantha

It was so difficult today.... had to modify a bit

Arpita

Megan

Lily

Felt so good, I had to do it again to end out my week

Kassandra Soto

Love full body days! It always get the sweat going

Out of everything else the reverse plank holds get me every time! Time to work on my shoulder flexibility. 😅 Great workout!

Jenna

Had a little shoulder pain with the reverse plank so I had to turn my arms out a bit and take a break. Otherwise bumped weight up on everything 💪🏽

Jai Aja

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

Superset A
Squat to military press
Single leg rdl

Superset B
Banded squat jump
Pull up row

Superset C
Bicep curls to bent arm delt raise
Plank push-up

Superset D
Walking lunges 
Reverse plank hold 

Corrective exercise
Side plank stability circuit

- 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

Equipment Substitution: Dumbbells or Kettlebells. If access to heavy weights is not available, feel free to add reps.

- Hold the bar on the front of your shoulder
- Keep your chest up and elbows high
- Flex at the knees pushing your hips back to come down
- Come down until you break parallel
- Push through your heels extending your legs to come up

Squat to press

- Hinge at the hips and come down
- Raise your leg as your start going down
- Keep your back straight as you come down
- Go down until you reach shin height
- Pull up engaging your hamstring and glutes

Single leg rdl

Superset A

-Start with feet just outside shoulder width and a band around your legs just above the knees.
-Lower yourself into the bottom of a squat and then jump into the air explosively.
-Land softly and repeat

Banded squat jump

Equipment Substitution: use dumbbells or kettlebells for a two arm bent over row aka pendulum row.

This is a progression from week 7— can place feet on ground if need be!

Row to pull-ups

Superset B

- Start in a push-up position
- Bring one elbow down to the ground followed by the opposite side 
- Keep your core engaged as you come down
- Extend one arm followed by the other to come back up

Plank pushup

- Curl the dumbbells up
- Engage your biceps as you come up
- Bring the dumbbell down until your arm is at 90 degrees
- Raise the arms until your elbows reach shoulder height
- Come down in a controlled motion

Bicep curls to bent arm delt raise

Superset C

- Start with a shoulder width stance holding two dumbbells
- Step forward keeping your chest up
- Bring your back knee down
- Come down until both legs are at 90, without touching the floor with your back knee
- Push through your front leg and step forward

Walking lunges

- Extend your arms
- Raise your hips off the ground
- There should be a straight line from your chest to you feet
- Keep your core tight
- Add weight in belly

Reverse plank hold

Superset D

- Keep your core engaged throughout the movement
- 6 each way

Stability side plank inner core series

Corrective exercises

W9/D4 Full Body

The yoga ball leg curls right have SLRD was madness!

Ashley

This is my third program and I love the heavy lifting!

Trista

Alexi

W1/D1 Get Stronger

Catherine

Talesha Swainston

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

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?

Sirma

W2/D3 Get Stronger

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

Hannah Campbell

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!

Jenny

W3/D2 Get Stronger

I think I do better with dumbbells but definitely seeing results

Alexandra

Loving seeing improvements from week 1! These workouts are helping me in my strength AND mobility!! Thank you Hannah!!

W3/D3 Get Stronger

My glutes are destroyed in the best way possible

Tiffany

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

Maddie

W3/D4 Get Stronger

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

Rachel S.

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.

Angelique

W5/D1 Get Stronger

Def had me sweating I always try to do incline on the treadmill after too.

Haylie

W5/D2 Get Stronger

So good! Feeling more comfortable in the exercises and upping some weight!

Crunch time for wedding day- this one felt great!

Absolutely love this app!Well worth the money. I am a fitness instructor. I usually don't watch videos or use apps for my workouts. I have a wealth of workouts in my head. I wanted to switch things up. Have someone think for me during my workout every once in a while. I did the 7 day trial and was hooked! I use Hannah's app a couple times a week to add variety to my week of workouts. She has so much good stuff on this app it is definitely worth it!! I would highly recommend this app to anyone. It has many levels of difficulty to it.

Shalana Brinkman

W5/D3 Get Stronger

Loved it!! 😍 love when cardio is incorporated!

W5/D4 Get Stronger

Been consistent with doing stairMONSTER and starting at level 15 struggling on all 5 sets and just finished all.5 sets at level 16 - a struggle, but completed not holding onto the machine.

Chelsey

With the heat on and a sweat suit on, killed it in the living room. 🥵
*Side note: couldn't do the stair master, don't have the equipment and ran in place for the sprint. 🤷‍♀️ Just making it work!

Wow..  killer, but amazing on a day where I didn’t get to the gym!

W5/D5 Optional HIIT to add in

Intense! Box step up has always been difficult for me but did what I could and Superman added weight.

50lb lunges, 25lb skull crushers, 12lb flys?!?! Upping weight allll over the place 🔥 🔥 🔥

Paula Kane

5 am workout before work while the kiddos are asleep. I’ll say it again and again - THANK YOU for making this so realistic and doable for busy moms like me!

W6/D1 Get stronger

Split jumps were tough, but modified a little !

W9/D4 Full Body

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