Name: Playbook - Hannah Bower - Week 1 Day 3: Shoulders, Glutes, and Core
Uploaded: 2023-12-12T00:44:18.650Z
Duration: 45 min
Description: Week 1 Day 3: Shoulders, Glutes, and Core

Morgan

Had to modify a few exercises due to knee issues, but overall loved the circuits

Jessica

Another awesome and enjoyable workout!! Starting to feel strong again

Chalandra Butterfly

Jillian

The ending! 😰I couldn’t make it, but I will get there! These workouts are amazing!

Cynthia

Karly

The 100° heat did not make this easier 😂 had to cut the conditioning short because I was dying! Maybe next time

Kinsey

Loved the plie squats. I'm really enjoy your variety of movements, so happy I chose your program!

Anita

So good.. I had melted into my gym bag and had my son carry me out 🫣😂

Kara

Alexandra

The pushup planks do me dirty every time 😅😮‍💨

Allie

Codi Irlmeier

Taylor Agee

Cait

Amie

Almost puked but I finished! Felt so good afterwards! Wore a sports bra for the first time post baby during conditioning section 😊

Casey

Great! I’m tired. Lol I’m 3months postpartum so I modified a little. Happy to be sweating again!!

Jackie

Amazing workout. Forty-five minutes is exactly the time for me. Thank you. My core is on fire

Rita

Loved this one! Legs are jello and not looking forward to washing my hair 😝

Krista

Best workout!! Muscles were burning!! Burn out at the end was awesome!

Lindsey

Absolute 🔥🔥🔥 love this combination of muscle groups.
Lunges are still a challenge for me (bad knees), but slowly progressing. Hoping by the end of this program I’ll be able to do jumping lunges…Just freaking love this one

Skipped conditioning today because I started my workout off with a 5k run ... totally jelly by the time I finished the strength portion

Cynthia Contreras

Whew!!! That was an incredible workout!!! Buns and shoulders on fire!! Didn't have much of a burn with the core exercises but I can always do a separate core circuit if I need to!! 👊💪🔥🦵🍑😳

Lindsay

Felt the burn! Felt my heart pumping blood EVERYWHERE!!!

Kayla Stock

Best workout I’ve had in probably a year!

Eugenia

This workout was great! It always feels good when you get a good workout in to start your day! Thanks!

Carmen

Dolha Carmen

Natalia

Mary

Love love loved this workout!!! I am feeling stronger and it feels great!!

Katie

Delaney

That was a tough one!! Worked hard and I’m proud of myself 💪🏻

Claire Stack

Wow this one was tough for me!! Wasn’t expecting that….I skipped the conditioning today because I was at my limit!! Thank you for pushing me!!!

Good challenge with a nice variety of compound movements to get my heart rate up

Tricia

Harder then it looked! 🥵
Seated squat 115# instead the pleux squat. 
Added hip thrust 135#3×12

Ludim

Brittany

Divya

Wow! That was amazing, I seriously loved the flow of this one and will be saving it for future use after the program!

Ashley Powell

Samantha

Love this. Really enjoying the warmup circuit, it gives the workout an awesome flow ramping up to that final conditioning 🔥🔥🔥

Caitlin

Danielle

Awesome work out! I love that I can do these at home with my kids around. I feel great and I’m looking forward to the next!

Brennan

Shoulders, glutes, and core... these are the body parts that are typically worked as an accessory movement/body part in most bodybuilding and strength splits.

I like to throw them together and make them their own split! Finally giving the accessories the attention they deserve!

Each day you will do a warmup that is filled with corrective exercises, mobility, and will get your full body prepared to put some work in!

1 rep= 1 pull + 1 shoulder roll

Form:
- With or without a band engage your core
- Pull the band or focus on abducting your arms to the side while engage your scapula
- From there with as wide as grip as feels safe and comfortable roll your shoulders back so that your arms perform a half circle
- Repeat

Rear Delt Pulls + Shoulder Rolls

10 per side

Form:
- Start in a child's pose position; knees and forearms on the ground, hips seated back and low onto your calves.
- Press one elbow and forearm into the ground
- Drive your other elbow back above your head opening your thoracic spine
- Try and open your chest as much as you safely and comfortably can

Preacher Tilts

Form:
- Sit on your butt
- Take your front leg and put it at a 90 degree * or as safely close to 90 as you can go* in front of you
- Take your back leg and put it at a 90 degree* or as safely close to 90 as you can go* behind you
- Roll back a little bit on your butt and switch which sides is in front. You will pick up each knee by rolling your foot flat on the ground and then laying your knee down on the other side to make the 90 degree in the opposite direction
- If you can, see if you can do it without using your hands as assistance

90/90 Swivels

1 rep= right foot, left foot, frog hop

Form: 
- Start in a plank position
- Place one foot by your hand 
- Lower your hips, squeeze your butt, and engage your core
- Feel the hip flexor stretch for 1-3 seconds
- Switch sides
- Then do a fog hop where both feet jump to your hands
- Keep your butt low

Lizard Lunge + Hop

Week 1 Warmup

The goal with these two movements is to challenge yourself with the weight you use.

Recommended reps: 10-12 (per)

Recommended weight: medium to heavy

If you have light weight: add 10 reps, add tempo (go slow) on the way down

If you are using a barbell: 6-8 reps

- Stand in front of a box, bench, couch, sofa, ottoman or whatever steady surface you have
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg
-Keep your core engaged
-No jumping off of your back foot.

Step-Up

Recommended reps: 10-12

Recommended weight: medium

If you only have light weights: add 10 reps, add tempo, add a band

If you are using a barbell: 6-8 reps

Form:
- Start with the weights at your shoulders
-Keep your core engaged
-Lift the weights overhead
- Lower weight down to your chest and press back up overhead
-Nothing should move other than your arms

Strict Seated Military Press

Step-Ups Superset Seated Military Press

With the reverse lunges you will feel a burn in your shoulders, core, and glutes. 

You will "recover" from this movement with banded heel lifts.

Recommended reps: 8-10

Recommended weight: medium 

If you have light weights: add 10 reps, add tempo

Form
- Holding a weight in one hand and extended overhead
- Take one giant step back with your opposite foot
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
-Keep your core engaged throughout the movement

Overhead reverse lunge

Add a band for an additional challenge.

Form:
-Lay on your stomach on a bench, end of a bend, end of a couch, or any stable surface.
-With your hips on the edge and knees bent, lift your feet as high as they can go.

Banded Glute Heel Lifts

Overhead Reverse Lunge Superset Banded Heel Lifts

We are finishing up our strength portion of todays workout with plié squats and alternating delt raises. 

Focuse on lifting as heavy as you can, minimizing rest, and breathing through these movements.

Recommended reps: 15-20

Recommended weight: light to medium

If you are using light weights: add 10 reps, tempo on the way down

If you are using a barbell: 5-10 reps 

Form:
- With heels together, toes pointed out 
- Squat down as far as a possible while pushing knees apart
- Drive back up through your heels

Plié Squat

1 rep= 1 front and side raise 

Recommended reps: 8-10

Recommended weight: medium 

If you’re using light weights: add pauses, tempo, and 4 more reps 

Form:
- Engage your core
- Raise your weight in front of you shoulder height with one arm 
-Raise your weights to the side of you shoulder height with the other arm 
-Switch directions

Alternating Delt Raise

Plié Squat Superset Alternating Delt Raises

Now that the strength work is finished, we are going to spike the heart rate and burn out those muscles you just worked.

10 reps per side

Form:
- Hold hold your weight in an overhead position
-Engage your core
- Perform jumping lunges
- Alternate each side
- The more explosive you are, the higher your hear rate, the more calories you burn

Overhead Jumping Mountain Climbers

Form:
-Get into a plank position 
-Engage your core 
-Protract your shoulders 
-Use your toes as a lever to rock your shoulders out past your hands
-Use your toes as a lever to rock back to starting positon

Rounded Hollow Hold Levers

1 rep= 1 standing swing, 1 squat swing

Form:
- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Drop into a squat 
- Perform a swing while in the squat postion
- Moving immediately into the next rep

Kettlebell Swing Squat Swing

Try and go as heavy as you can!

1 step=1 rep

Form:
- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Farmers Walk Figure 8’s

Form:
- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

Conditioning

Week 1 Day 3: Shoulders, Glutes, and Core

Re starting this challenge... I don't remember how many I got last time but today I'm starting off with 13

Kelsey

Week 1 Day 0: Welcome!

Melissa

I pushed myself so hard last week even after being exhausted that i overtired my back muscles not letting me move!! So learning this now to stop n just was so much goal driven that took 3-4 days off the gym to give myself a second chance n not being hard on myself

Gurpreet

Loved these practical, simple tips even as someone who has been exercising for years.

Kimberly

Mindset 1: Getting Started

I was so discouraged I stopped at 5 weeks.. I decided I need to be consistent with this is! So I'm starting over 👍

Starting a new series but with added weight! Gonna see the gains and build those 💪

Week 1 Day 1: Legs

Kiki

Beatrice

Sometimes you need a good humbling laugh in the gym. The Posterior Plank Pulses definitely were not accomplished today. Will be something I can work towards

Week 1 Day 2: Back and Biceps

Teresa

Oh man. Short and sweet!! Loved this workout!!

Amanda

Week 1 Day 4: Full Body

I did this for a Saturday workout after week 2!!! I feel unstoppable!!!

2 miles today while on vacation... so proud of myself. 
This program is the best

Week 1 Optional Cardio Workouts

I love your approach to fitness, it’s just so healthy to shift from the esthetics to the effect it has on our health and mental well-being. Thanks for spreading the message. 💛

Johanna

Practical, sustainable, and enjoyable ❤️ and ditch the perfection 🥹 my heart needed this. Thank you for helping me to reset my mindset!

Elizabeth

So sweet and fun to get to know you guys more. Appreciate you keeping it authentic and realistic :)

Mindset 2: Consistency

Michelle

Grace

I was in such a funk with my workouts.. so glad I gave this a try! Bringing me back to love working out.. teaching me to workout to get stronger not focus on killing myself to burn as many calories as possible!

Marnie

Week 2 Day 1: Legs

Lauren

Week 2 Day 2: Chest and Tricep

Carina

I'm so happy with this program!!! Seeing small victories !!

Week 2 Day 3: Shoulders, Glutes, Core

This is literally my all time favorite workout to sprinkle in every week or two!

Great workout to do anywhere! Perfect for when traveling!

Week 2 Day 4: Full Body

I did one of your hiit workouts and that was amazing!!! 🔥❤️

Went for a 2 mi run followed by some outdoor mobility work today. The daybwas beautiful and the work felt good!!!!

Week 2 Optional Cardio

Cassy

I’m so glad for these chats! When I need them they are here for me. I’ve had a rough week, super sick with body aches and fever so a workout didn’t happen. Even though I’ve only been maintaining one workout a week, I knew breaking my streak on the calendar would be hard to get back from. So a talk about motivation to keep me consistent!

Cristine

I love these little nuggets of mental health goodness ❤️ today was a day that I was lacking motivation and needed to hear the word “discipline”. Thank you both!

Taylor

Mindset 3: Motivation

I wish there could be more visual instruction or directions for using more standard dumbbells that are rounder or bulkier to hold. I don’t always know how to hold them for certain exercise like the good mornings

Liana B

Love the strength I’ve gained and how noticeable it is after just 2 weeks…. Kinda crazy … still not a fan of conditioning 😅 much more into strength training

Week 3 Day 1: Legs

Skipped the conditioning (motivation was lacking) but my arms felt the burn heavy 👏🏼

Mackenzie

Week 3 Day 2: Back and Biceps

Burn city but I love pushing myself passed what I thought I was capable of

Such a good workout! One of my favorites!

Emily

Mariah

Week 3 Day 3: Shoulders, Glutes, and Core

Back after taking 5 days off from a very bad cold! Gave myself grace and only finished 1 round, still not 100% back to feeling better so I figured I needed to ease into it.

Mindy

Had to take 2 weeks off due to me and my kids being sick, so I only did 2 rounds again, but still got a good workout in! My 6 month old also helped by making me hold her during the “non weighted”movements lol

Christine

Week 3 Day 4: Full Body

Love the optional cardio days that give me a little bit of freedom but still maintain structure👏

Did it yesterday. 5 miles of hiking 4000 foot elevation gain. It was a spontaneous hike, and should have said no to it after our leg day. This mama is tired!

Did a mix of walking, running, and sprinting since I haven't been feeling it lately. Sweating bullets!

Rachel S.

Week 3 Optional Cardio

This one hit different this time around. My first go through this program felt like a breeze. Life has changed in so much ways that this time through feels and looks so different BUT everything rang just as true as it did the first time I heard it. Last year I was guilty of giving myself too much grace I think. This year I'm definitely having a better balance of discipline (and honesty). Thank you Hannah and Michal

Love this journey we are all on together. I think I go through aspects where I give myself too much Grace or I have too much discipline. I fall into patters that are extreme on both ends of the spectrum and I think that is just the rollercoaster of this journey plus added postpartum.

Grace and discipline are definitely hard to balance. Thank you both for sharing your thoughts.

Patty Southcott

Mindset 4: Discipline and Grace

It was SO good.. I seriously feel amazing with these workouts consistently

Week 4 Day 1: Legs

Wish i would have had heavier weight but I added reps because I used what was available! Good workout and quick which was helpful

Sheeeeesh 😤😮‍💨 chest and tris are dense after that life

Week 4 Day 2: Chest and Tricep

I’ll be honest .. That one was really humbling

Week 4 Day 3: Shoulders, Glutes, Core

Got 5 rounds ! And I didn't modify anything but the push up to superman!

My favorite workout I come back to at least every other week!

Week 4 Day 4: Full Body

I did leg day conditioning and recovery yoga for my cardio today. I LOVE this day so much because it lets me knock out any of the conditioning that I either didn’t have time for or physically could not complete that day.

Skipped to do 30 min peloton today and will do full body tomorrow

Got a 4 mile hike/run in ... the weather wad gorgeous!

Week 4 Optional Cardio

Exactly what I needed to hear again this week! Thank you wonderful ladies

Week 1 Day 3: Shoulders, Glutes, and Core

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