Name: Playbook - Hannah Bower - Week 2 Day 2 (week 11) Spring Training: Full Body
Uploaded: 2024-05-06T14:50:12.810Z
Duration: 45 min
Description: Week 2 Day 2 (week 11) Spring Training: Full Body

I sweat it off and definitely burned in those certain areas. Enjoyed it until the end.

Dominique

The Bulgarian split squat drop set hurts so good 🤌🏻🤌🏻

Morgan

REMINDER: THIS PROGRAM IS TEMPORARY! After this workout gets pushed out of the daily training folder it will disappear. HOWEVER, if you like this workout you can download or save this to your favorites folder and have access to it after it disappears!

You will see barbells and cables in this workout, however each movement can be modified with bands or dumbbells!

You will need a banister or pole, bench or couch, plates or books for this warmup.

Recommended time: as needed
Tempo Slow

Form:
-Grab onto a poll, rack, or stair railing
-stand a few steps away from the poll
-tuck your chin to your chest round your back and pull away from the poll as much as you can
-walk your hands down the poll/rack as you pull away to feel a stretch in your back, ribs, and lats
-walk your hands down to a deep squat and press your knees away from each other
-rock side to side for a full side body stretch

Pole Walks

Get into a duck squat, and then use your elbows to gently push your knees back .

Gently rock back and forth switching which foot you put your weight on. 

Only rock as far as range of motion will allow.

Duck Squat Rocks

Recommended time: as needed
Tempo slow

Form:
-place your elbow on a bench, chair, or sofa and kick your feet out into a side plank
-place your top leg over your bottom leg to firmly plant your foot on the ground in from of your bottom quad
-from here, lower your hips down to the ground as far as range of motion allows
-you will feel this in your ribs, obliques, hips flexor, IT band

Side Body Stretch

Recommended repetitions: as many as desired
Recommended directions: front, side, back
Recommended tempo: slow

Form:
-start standing on a safe elevated surface (books, stairs, plates, stool)
-place your weight onto one foot keeping your chest tall and ribs stacked over pelvis
-lift your other foot in the air and a few inches in front of your surface
-with your standing leg, bend your knee as far as range of motion allows
-be sure there are no wiggles in your knee.
-knee does not fall inward or wobble
-extend back to standing
-before with your foot to the side, and backwards

Knee Stability

Leg Day Warmup

You will see a barbell in this superset, but know that you can always use dumbbells and kettlebells

Progressive Overload: adding weight

Warmup sets: 2 (8-10 reps)
Active sets: 3-5 ( 6-8 reps )



Modifications: limit weight, limit range of motion, squat to chair 
Substitutions: dumbbell goblet squat 

Form: (for more in depth see tutorials video) 
- Start standing in front of your bar or weights. - Depending on your hip anatomy, your feet will be anywhere front shoulder width apart or slightly wider than shoulder width.   -Toes are straight ahead or slightly turned out, but never inward -Think about ribcage stacked over pelvis keeping a tall chest.. Knees are aligned over your ankles.  - Begin to squat by hinging at the hips while you bend your knees. - Think about shifting your hips and glutes to the back wall and about shifting your weight into your heals, do not let your weight come forward to your toes. -Continue to press knees away from each other. Think about spreading the ground apart between your feet. -Lower until hips are parallel with the ground or as far as range of motion allows - As you stand, continue to keep your knees from falling inward, you can think about allowing your knees to push outward a bit. -You want to move in one solid flow. Chest + hips raise at the same time!
-Keep chin and head neutral throughout (no tucking or arching your chin), keep upper chest tall and neutral (no rounding)

Squat

Progressive overload: add reps 
Reps are per side 
Recommended reps: 6-8
Recommended weight: medium to heavy 

Modifications: perform as Bodyweight, limit range of motion, stand and place a foot onto a bench or chair 

Substitutions: walking lunges, step-ups 

Form:
- Start in a kneeling position. Core is engaged, chest tall, shoulders retracted, shins  firmly planted on the ground 
- Keep your chest up and hold dumbbell(s) at your shoulders (front racked) or down in front by your inner thigh 
- Place one of your feet a few inches 45 degrees out to the side  by firmly planting your foot on the ground 
-begin to lean forward by driving your knee over your toes 
- it is okay to lean forward in a hinge motion if you would like 
-toes and knees can point forward or slightly outward, but they cannot fall inward 
- Press through your quads and keep your torso still as you push back to kneeling
- Complete desired reps then repeat on the opposite side

Kneeling Side Lunge

Squat SS Kneeling Side Lunge

Remember, renegade rows can also be added on elevation!

Progressive Overload: add weight
Reps are per side 
Recommended reps at heavy: 6-8 
Recommended reps at medium: 6-8
Recommended reps at Bodyweight: 6-8
Recommended hold: til failure 

Modifications; lower the box height, remove weight and perform whole movement Bodyweight, hold onto a steady surface 

Substitutions: B-stance squat, reverse lunge, single leg squat to chair 

Form:
- Start with your back foot on top of an elevated surface, it may be helpful to have toes tucked under 
- standing foot is firmly flat on the ground, core engaged, and chest tall
- hold the weight hanging by the inside of your thigh if you have one weight, if you have two weights hold on either side of your knee 
- Lower down pushing your hips back 
slightly (this is a hinge motion)
- as you lower keep your chest tall, you can hinge forward as long as core is appropriately engage 
- pause at the bottom of the rep 
- Push through your front leg to come back up
- perform reps until the recommended time is up.

Bulgarian Split Squat Drop Set

1 rep= 1 wide row (reverse grip) 1 narrow row (hammer grip)

Progressive Overload: adding reps
Recommended reps: 5-8
Recommended weight: medium to heavy 

Equipment Substitution: kettlebell, band 

Modifications: can perform one arm at a time, can place knee or hand in a bench, can place chest on a incline bench 

Form:
- Start in a standing position, feet firmly planted on the ground, core engaged, chest tall, and shoulders retracted
- Hinge forward at the hips by shifting your glutes back until your chest is at a 45 degree angle 
- with your weights in hand, wrists facing the back wall, pull your elbows at a wide angle to the ceiling 
- Brace core and maintain shoulder retracted 
- Squeeze your shoulder blades together before and as you pull 
-lift the weights to chest level and then lower maintain core control
-then turn your wrists to face each other; and bring your elbows in to your sides, pull the weights narrow to your side 
-lower 
-repeat

Alternating Grip Bent Over Row

Bulgarian Split Squat SS DB Row

You will need a pair of weights and optional medicine ball for this superset

1 rep= 1 right arm, 1 left arm, both arm 

Progressive Overload: adding reps
Recommended reps: 5-8

Modifications: alternating single arm shoulder press (take out the two arm press)

Want to make this harder? Hold your non-press arm overhead while you lower and press your other arm. Video demonstrates holding it at shoulder level.

Form:
-in an upright seated position, engage your core and plant your feet firmly on the ground 
-if you don’t have a bench you can do these seated on the ground 
-press the weights to shoulder level 
-retract and engage your scapula, using your shoulder muscles press one of the weights overhead 
-do not lock out your elbow, keep a slight bend 
-lower the weight back to your shoulder 
-perform the press on your other arm.
-lower
-then press both arms at the same time
-keep your core engaged and torso still for any and all overhead movements

1-1-2 Seated Shoulder Press

Reps are per side 
Recommended reps: 10,8,6,4,2

Modifications: go into your knees, or elbows on a bench 

Substitutions: plank shoulder taps 

Form:
-start in a plank position. Core engaged, hands underneath shoulders, hips square, and back is neither rounded or sagging
-maintaining an engaged core, drop one elbow to the ground at a time
-try to have as little wiggle as you can 
-once both elbows are on the ground, place one hand down at a time and press back to plank.
-alternate which arm you lower to the ground first

Commandos

1-1-2 Shoulder Press SS Commandos

You will see a cable machine in this superset, but this can be done with bands or dumbbells

Recommended reps: 8-10

Equipment Substitutions: dumbbells, kettlebells, band

Substitutions: tricep kickbacks, skull crusher, overhead tricep extension

Form:
-start standing in front of your cable, or band, close to the the tension
-chest is tall and ribs are stacked over pelvis
-grip your equipment with your wrists facing each other
-pin your upper arms to your ribs and side body
-from here, lower your wrists down keeping your torso still
-lower until your elbows are at extensions
-pause and engage your triceps
-control the tension on the way back to starting
-repeat

Tricep Pull Down

Recommended reps: 8-10
Rep= 1 rull range + 1/2 rep
Recommended sets: 3-4

Equipment Substitutions: dumbbells, kettlebells, band 
Modifications/substitutions: hammer curl, angled curl, preacher curl  
Form: -start in a standing position, chest tall with your ribs stacked over pelvis and  feet hip width distance apart. Feet firmly planted on the ground - grip your cable or hold your weights or equipment so that your wrists face the ceiling, thumbs face outwards -keep your elbows close to your sides and your torso still  -using your biceps, curl the weights to your shoulders  -squeeze your biceps at the top of the rep -lower halfway down so that your elbows are at 90 degrees
-pause
-from there curl the weights back to shoulder level
-lower all the way down 
-repeat

1 1/2 Bicep Curl

Bicep ss Tricep Pull-Down

Reps: 8-10 each side 

Modifications: use block or pillow, rolled up towel to squeeze or both fists between knees


Form: 
-sitting tall with rib cage over pelvis. 
-Squeezing a ball, pillow or yoga block as hard as you can
- while squeezing take your foot, exhale engage deep core by drawing in entire abdomen from pelvis to rib cage as you slide heel away from Your body
- hold your foot as far away from your body as you can for 1-2 seconds.
-inhale as you let foot back to neutral

Adductor + Internal Rotations

Recommended reps: 8-10 each arm 

Modifications: use just body weight or resistance loop band held down by your other arm.

Form: 

Seated on a bench or the ground, place your Tricep on your knee. 

From there, with a flat wrist, you will slowly control the weight away from your body and then toward your body. 

Only go as far as range of motion will allow, but you may notice, the more you do the more ROM you have.

External/Internal Shoulder Rotations

Corrective Exercises

Week 2 Day 2 (week 11) Spring Training: Full Body

Nice workout to start my Saturday morning 💪🏽

Dedra

Jennifer

Optional De-Load Week Workout 4

Week 3 Day 4 (week 12) Spring Training: Full Body HIIT

Brittney Howell

Optional De-load Week workout 3

Eugenia

Just what I needed and enjoyed it until the end.

Week 3 Day 3 Spring Training: (week 12) Upper Body

Jillian

Taylor

Week 3 Day 2 (week 12) Spring Training: Full Body

Brianna

Great lower body workout. Felt it more towards the end definitely burned.

Emma

Week 3 Day 1 (week 12) Spring Training: Lower Body

Keri

Carol1

Anessa

Week 2 Day 4 (week 11) Spring Training: Full Body HIIT

Jade

Great upper body workout. Getting better at doing pushups.

Week 2 Day 3 (week 11) Spring Training: Upper Body

5/5 this week and feeling great because of it💪🏼

Feeling a huge improvement on the side step ups. Think I’m ready first weight next time!

Week 2 Day 1 (week 11) Spring Training: Lower Body

Perfect mix of getting my heart rate up with intensity and with focused weight work 💪🏻🥵

Elisheva

Week 1 Day 4 Spring Training: Full Body HIIT

One of my favs! Perfect as is but also so good for modifications

Week 1 day 4: ( week 10) Alternative Full Body Conditioning

My goal in fitness is to get a pull up down!

Marissa

a longgggg 12 hour shift yesterday and over 17,000 steps, so upper body lift had to be today! But got it done!💪🏼

My biceps were so worked I was struggling putting my makeup on afterwards 🤣💪🏼👍🏻

Alyson

Week 1 Day 3 (week 10) Spring Training: Upper Body

Love the step ups! Going up in weight each time

Delaney

Jess

I really enjoy the barbell. Amazing workout!

Week 1 Day 2 (week 10) Spring Training : Full Body

Jessica

Week 1 Day 1( Week 10) Spring Training: Lower Body

😪 I know I’m going to be feeling that tomorrow

Whew this killed me! Still sore from my Wednesday workout and mighta had too much coffee and not enough protein but this was HARD! 🥵🥴

Week 3 Day 4 Spring Training: Full Body HIIT

had to make it quick, but still feel like I got a SOLID lift in!!

Much need workout after the stressful day I had 💪🏽

Week 3 Day 3 Spring Training: (week 9) Upper Body

lifting heavier and feeling so much stronger 💪🏼

Going up in weight but the finisher is a 🔥

Week 3 Day 1 (week 9) Spring Training: Lower Body

Cheyenne

Week 3 Day 2 (week 8) Spring Training: Full Body

Week8| Body Image Bootcamp:Working w/ Emotions is important

Went lighter in weights and focused on intensity. Bordering on a shoulder injury after a travel weekend so taking it easier to recover

Great circuit workout! Enjoyed the burn and sweat.

Week 2 Day 4 (week 8) Spring Training: Full Body HIIT

Shortened circuit 1 to 11 min and circuit 2 to 5 min 🔥🔥 
Was not a fan of that double leg between the weights exercise, but think that’s cause I’m very weak in that area. The single leg is a great practice

Week 2 day 4: (week 8) Spring Training- Alt Full Body Cond.

I enjoyed this, but hard for me to concentrate with so sets. 
Had to skip over the finisher for mama duties

Week 2 Day 3 (week 8) Spring Training: Upper Body

It was a killer workout today…. I have come so far in terms of weights that I am able to lift.

Arpita

Nikyla

Week 2 Day 2 (week 8) Spring Training: Full Body

quick and effective lift between classes. stress = gone💪🏼

Week 2 Day 1 (week 8) Spring Training: Lower Body

I absolutely love this workout. It has all my favorites.

Nada Alabbar

May start using these circuits for my morning wake up 🔥
Feeling so good after getting my body moving like this

3 sets instead of 5. LOVED the exercises 🔥🔥🔥 did both full body days and can’t say I like one better than other.

Probably one of my favs. Starts off fun & sweet ends sweaty and beat 🥵

This was so good. As challenging as it was, I needed it! Almost stopped after four rounds but pushed through and felt so accomplished at the end.

Krista

Week 1 day 4: Alternative Full Body Conditioning

Used the finisher circuit as my warmup 🔥🔥🔥 now I want to work on my handstands

Courtney

Week 1 Day 3 (week 7) Spring Training: Upper Body

That was hard but good! Can feel the difference as I go up in weight

Week 1 Day 2 (week 7) Spring Training : Full Body

Back at it after a few days of fighting a chest cold. Love this leg workout

Week 1 Day 1( Week 7) Spring Training: Lower Body

Week 6: Body Image Bootcamp| Your insecurities are the KEY..

Still a hot mess after this HIIT, but felt a bit easier than the last time I tackled it!🥵💪🏻

Always save hair wash day for after Fridays workout since those are the ones that make me sweat the most!! 😂😂

feeling it for sure! another good one💪🏼

Christine

Week 3 Day 3 Spring Training : Upper Body

something simple as holding a core cinch hurt so good wow 😅

Amazing full body. It still was challenging even after I done it before.

Week 3 Day 2 (week 6) Spring Training: Full Body

Week 5: Body Image Bootcamp| Not just about mindset

Never get tired of your correction exercises 🤗

Haven’t done a lower body day in a while and this was delightful. Those box squats are a secret killer

Week 3 Day 1 (week 6) Spring Training: Lower Body

Been a longtime but I got back to it! Love these workouts!

Mindy

Kelsey

Week 2 day 4: Spring Training- Alternative Full Body Cond.

Love being able to hit everything in a short amount of time!

Didn’t feel like starting consistency is key

Week 2 Day 4 Spring Training: Full Body HIIT

a quick one tonight, but made a promise i would get it done so I did! Feeling the pump that’s for sure!💪🏼

Stephanie

Carina

Week 2 Day 3 (week 5) Spring Training: Upper Body

Renee Barker

Body Image Bootcamp: Week 4| Body Image Beliefs

Kiki

with the Bulgarian squats I was dying!!!😂🤣fantastic! 🥵😍

Still on the struggle bus. Proud of what I’m getting done and doing my best not to compare it to when I was feeling better. Got 50min of work done so that’s amazing ☺️

Paula Kane

Week 2 Day 2 Spring Training: Full Body

not sure how i’m going to get down the stairs with these shaky legs, but that felt good😅🫣

Idk what my body was doing today. Everything hurt 😭 my r hip flexor is very mad at me too. Got it done, lowered weights and trying not to overthink it

Wow that was sweaty and fun!! Sets the mindset for the day

Week 2 Day 1 Spring Training: Lower Body

Adding elevated cat cow to favorite core exercise list 🤩

3 rounds in 22 min was my 100% today. Not sure if I’m getting sick or under fueled but I kept getting dizzy so I’m all done for today

challenging start with high intensity jumps! I loved it!🙌😍

Great full body workout for the weekend. Just what I needed 🔥

Man those pikes sneak up on ya 😅 good workout overall!

Week 1 Day 3 (week 4) Spring Training: Upper Body

All absolutely true for me! Thank you for this, I had not ever really made some of those connections!

Week 3: Body Image Bootcamp|Negative Self Talk

Finished yesterday but forgot to close the workout

Ugh- went up in deadlift but that’s it- which is fine. This workout is challenging as hell

Week 1 Day 1( Week 4) Spring Training: Lower Body

Really enjoying decreasing my weights and focusing on form and mind muscle connection. Makes my workouts much more rewarding 🧘🏻‍♀️

My back hurt today so a lot of this was hard. Got it done 💪🏻

Week 1 Day 2 (week 3) Spring Training : Full Body

I will 100% be coming back to this whenever I want a good sweat sesh!✨✨

Sarah Heard

It wasn’t the scheduled workout today. But I wasn’t feeling motivated and I remember loving this workout the last time. So I added in a mile and a half walk and and extra round of each exercise. Happy Sunday! Start your days strong!!

Seratus reach in any form is pure evil! Brilliant workout

Week 2 Day 2 (week 11) Spring Training: Full Body

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