Name: Playbook - Hannah Bower - Week 2 Day 3: Shoulders, Glutes, Core
Uploaded: 2023-12-12T00:44:19.324Z
Duration: 45 min
Description: Week 2 Day 3: Shoulders, Glutes, Core

Carina

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

Chalandra Butterfly

Michelle

I didn’t think my arms were going to make it through!!!! Great workout

This one was so tough. But it feels good to be challenged now. Instead of taking it as a sign of weakness and failure on my part, I enjoy using my muscles and I feel myself getting stronger.

Elizabeth

Love the conditioning at the end of these workouts! I really think it is what I've been missing in other programs I've completed. Feeling accomplished and motivated for finishing this dumbbell program!!

Anita

4:45 comes early, but this workout was so good!

Mackenzie

Favorite endurance circuit yet 😅 I love me anything with explosive step ups 😮‍💨

Allie

I liked this one a lot. I'm already feeling it!

Mariah

Ran out of time for the first part but did finish later on! Great sweat!!

Taylor Agee

Mindy

☠️☠️☠️☠️☠️ in the best way 🤪

Lindsey

Again another great workout! Struggled to find the motivation but felt great once I did.

Even though I had to modify A LOT this session was 🔥🔥 LOVE the shoulder exercises. What are some alternatives for lunges that work the same muscles?

Jessica

Learned this workout that my shoulders are considerably weaker than the rest of my body lol

Christine

Jaclyn

I woke up super stressed out this morning. This workout was exactly what I needed to clear my mind for the day! Sweat all the stress out!

The conditioning on the end of these workouts is THE 💣.com!!

Kayla Stock

Laura

Didn’t get to the conditioning but was such a great lift 💪🏽

Rylee

Dolha Carmen

Felt so strong during this workout!! Loved it so much!

Katie

Loved this! The conditioning at the end is always my favorite 🧡

Jessalyn

This was awesome but I did 3 out of 4 rounds. Planning on going for 4 next time

Delaney

Great workout, baby was entertained watching the dumbbells go up and down up and down

Samantha

Really good lift and really good conditioning. Dead!

Celine

Loved it! I shoulder days and I loved the core glute rounds!

Ashley Powell

🥵💧🔥
155#Ht
105#stationary lunges

Ludim

Love glute day! Shoulders definitely were feeling it early on, but got through it!

Nicole

My chest was a little sore from yesterday’s workout so this workout felt extra 🔥

Keri

Phewww brutal in the best way! I always feel so accomplished after I push myself through!

Maria

Phew 😅😅😅 best one yet!! That 4th round though 🥵

Jody

It took me longer to finish the condition this time around cuz my knees were killing me but i did all for 4 rounds!! Yay!! 😆

Nikki Ouk

I’ve been using the conditioning parts of this Get Stronger 2.0 to make sure I get at least a little 15-30 minutes of movement in when I need it but don’t want to do it. I find the conditioning are faster pace, getting my endorphins up quicker to get me bought in. Hoping next week I’ll get more time so I can start with conditioning and then move on to weights! This conditioning was one of my favorites yet.

Cristine

Freaking on fire!!! This was a wicked workout! My shoulders are still pretty work and unbalanced but I’m starting with lighter weight than I normally want but hoping that’s better than starting heavy and hurting my old injuries!
The core workouts felt great and had me on fire!🔥 thanks Hannah!!

Janine Ducharme

Tough one! I took a cycle class yesterday so I was really feeling this in my lower body but got through it all and feel great

Andree

Sweating my butt off! I love the supersets

Cassandra

This workout took me a while to finish but I loved it. I almost knocked myself out during the devil shoulder presses lmao but aside from that this was a favorite. Definitely saving it for another time 😅

Rachael

Wowzer! That condition is killer!!! 💀💀 I thought I would never finish lol but I kept counting down and time myself to keep going 😁😁

I really enjoyed this workout! I have been in a slump the past few days. Trying to push through it!

Lexi Lou Williams

Ran out of time to do all 4 rounds of conditioning, but got a great sweat session in!! Love the deadbugs with the weight!

I loved this conditioning!! Made me feel strong

Jackie

My legs were already sore from Monday and my booty is for sure feeling it today 🤣 my calf muscles are still sore from Monday as well! I loved the conditioning today and upped to 25 pound dumbbells on the devil press!

Sheina

They. Keep. Getting. Harder. LOVE IT 🥵

Brenna

Kim Howey

Amazing! Didn’t quite get through all 6 rounds of the conditioning but we’ll try for next time 💪🏼

Shae

Alright! You know the drill! 

We will work our shoulders, glutes, and core strength in the first 3 supersets and then burn them out with some conditioning!

This warmup has mobility and corrective exercises in it to not only get your body ready to work, but to also address common postural and body imbalances.

Form:
-Start in a lunge position 
-Engage your core 
-Scoop your hips forward (squeeze your butt and think about rolling your hips toward your belly bottom).
-Holding the pelvic tilt reach your opposite arm overhead as you lunge down.
-should feel a stretch in your obliques, hip flexors, and quad.

Posterior Pelvic Tilt Lunge + Reach

Form:
-Get on your hands and knees
-Back flat and engage your core
-Lift one leg at a 90 degree angle and perform as wide as a circle as you can
-Don’t tilt your body

Kneeling CARS

Form:
-Bring one knee up to a 90 degree angle (can use your hands).
-Turn it out to the side to 90 degrees
-Reverse the order
-Make the movement as big as you can

Standing CARS

Form:
-Standing with your back against a wall place your elbows at a goal post position.
-Raise your hands above your head WHILE keeping your back, shoulders, and elbows touching the wall

Serratus Wall Reaches

Form:
-Place your elbows against the wall 
-Retract and protract your shoulders 
-Slide your arms up the wall

Protraction/Retraction Scapula Slides

Week 2 Warmup

The goal for this superset is to not put the weights down (unless you are switching out for a heavier pair). But we really want to minimize time between movements. You can rest after each set, but no rest between movements.

1 rep= 1 abduction + 1 shoulder press

Recommended reps= 10-12

Recommended weight= medium 

If you only have light weight= add 10 reps, add tempo

From:
- Hold a pair of dumbbells shoulder level, like a goal post
- Bring the dumbbells together in front of your chest
- Abduct the dumbbells back to shoulder level and then press them above your head

Abduction Press to Shoulder Press

Recommended reps= 8-10

Recommended weight= medium to heavy

If you have light weights= add 10 reps per side 

If you are using a barbell= 6-8 reps per side

Form:
- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Walking Lunges

Abduction Press Superset Walking Lunges

Again, we want to minimize rest between movements as much as we can. If you can go from your half moons into your SLRDL's without putting the weight down, do so.

If you need to swap out for a heavier weight, that’s fine!

Recommended reps: 10-12

Recommended weight: medium 

If you are using light weight: add 10 reps, add a resistance band

Form: 
-Hold your dumbbells down by your sides
- With your thumbs facing the ceiling lift your arms laterally over your head.

Half Moon

Recommended reps: 8-10

Recommended weight: medium to heavy

If you are using light weight: add 8 more reps

If you are using a barbell: 6-8 reps


Form:
-Engage your core
-Stand on one leg
- Come down keeping a neutral spine 
- Keep a slight bend at the knee
- Come down to shin height and pull back up

Single Leg Romanian Deadlift

Half Moons Superset Single Leg Romanian Deadlift

Welcome to your first tri-set. It is the same as a superset, but you'll be doing 3 movements instead of two.

1 rep= 2 lifts 

Recommended reps: 5-8 per side

Recommended weight: medium

If you only have light weights: add 5 reps

Form:
- Keep a slight bend at the elbow
- Hold one arm out to the side while you perform reps on the other 
- Raise your arms until you reach shoulder height 
-Hold for 3 seconds
- Lower with a slow and controlled movement

ISO Lateral Raises

Recommended reps: 12-15

Recommended weight: medium

If you have light weights: add 10 reps

If you are using a barbell: 10- 12 reps


Form:
- Lay a weight across your hips or a band around your knees
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Hip Thrusts

Can add dumbbells for an additional challenge

Form:
- Engage your core
- Begin supine with knees bent 90 degrees and arms overhead
- Straighten one leg at a time

DB deadbugs

ISO Lateral Raises Superset Deadbugs Superset Hip Thrust

You will finish out today with a 4 round circuit. Try and eliminate as much rest as you can while keeping quality form. Remember ALL sets and reps are OPTIONAL! If you only have time or capabilities to do 3 rounds, then rest easy knowing you did a great workout!

Be as powerful as you can here, but remember safety and form first. 

You can use a sofa, couch, ottoman, or stair for this.

Form:
- Engage your core
- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides

Explosive Step-Ups

Keep your booty low when you pick up the weights are core engaged when you lift them over head. 

Recommended reps: 10-12

Recommended weight: heavy

If you only have light weight: add in a front squat before lifting the weights over head. Add 6 more reps

If you are using a barbell: you can snatch or power clean + push jerk here. 8 reps

- Begin feet shoulder width with dumbbells on the ground.
- Lower into a squat to pick up the dumbbells
-Swing, clean, or curl the weights extended over head. 
-Lower them back to the ground.

DB devil press

5 per side 

Form:
- Engage your core
- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side
- Keep your hips still
- No arching or sagging of your back

Plank Pass Through

Form:
- Engage your core
- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side
- Place extended leg on the ground for assistance

Extended bicycle crunch

Conditioning

Week 2 Day 3: Shoulders, Glutes, Core

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

Cynthia Contreras

Kelsey

Week 1 Day 0: Welcome!

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

Goal - Instead of staying up late watching TV after my kids go to bed , I’ll go to bed earlier so I can get up at a decent time
to make it to the gym

Anna

Mindset 1: Getting Started

Beatrice

Kevyn

Jillian

Week 1 Day 1: Legs

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

Morgan

Wow I'm trying "getting strong" workouts! 👌🏻🤜🏻🤛🏻 Excellent

Eugenia

Week 1 Day 2: Back and Biceps

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

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

Week 1 Day 3: Shoulders, Glutes, and Core

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

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

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

Alexandra

That was such a great message!! I absolutely loved it! I’m excited about getting to listen to these.

Cassy

Mindset 2: Consistency

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

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!!! 🔥❤️

Lindsay

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

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!

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 👏🏼

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

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.

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

Week 3 Day 4: Full Body

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

Caitlin

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.

Week 2 Day 3: Shoulders, Glutes, Core

Community

More workouts from Hannah Bower