Name: Playbook - Hannah Bower - Week 2 Day 4 (week 8) Spring Training: Full Body HIIT
Uploaded: 2024-04-18T13:05:46.226Z
Duration: 30 min
Description: Week 2 Day 4 (week 8) Spring Training: Full Body HIIT

Delaney

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

Morgan

Great circuit workout! Enjoyed the burn and sweat.

Dominique

Kelsey

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 may have seen this workout before, it’s a favorite from the original 30 minute and under!  

You will need a pair of dumbbells for this circuit. You might need a few different weights for lower and upper body exercises.

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

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

Optional Corrective Exercise Warmup

Set the timer for 30 minutes, or however much time you have available.

See how many times you can move through this circuit within your set time.

All you will need is a pair of dumbbells for this circuit,

Reps are per side 
Perform all reps on one side first 
Recommended reps: 5-8
Recommended weight: medium to heavy 

Modifications: perform as Bodyweight, limit range of motion, stationery lunge or hold onto a stable surface 

Substitutions: walking lunges, step-ups 

Form:
- Start in a standing position. Rib cage stacked over pelvis, shoulders retracted slightly with packed lats, feet firmly planted on the ground 
- Keep your chest up and hold dumbbells at your shoulders (front racked) or by your sides (suitcase)
- Step a few inches back by firmly planting your foot on the ground and bending your knee down until both legs are at 90 degrees
- it is okay to lean forward in a hinge motion if you would like. A forward lean will
Emphasize glutes more.
-Toes and knees can point forward or slightly outward, but they cannot fall inward significantly
- Press through your glutes and keep your torso still as you push back to standing and exhale!
- Complete desired reps then repeat on the opposite side

Reverse Lunge

Recommended reps: 8-10
Recommended weight: medium to heavy 

Equipment substitutions: barbell, kettlebells, band 

Substitutions: banded good mornings, single leg Romanian deadlift, standard deadlift 

Form: for more in depth review, see tutorial highlight 
- Start with the bar or weight of choice in your hands as opposed to the floor
-feet firmly planted on the ground, no wider than hip width apart 
-if you are lifting heavier, have a light core engagement and shoulders retracted (think about chest tall and scapula down and back) or lats packed down.
- Slowly lower the weight with a slight bend in your knees, 
- hinge at the hips and keep your back neutral
- Lower weight until you feel a slight stretch in your hamstrings
- the weight only goes to knee to mid-shin level (do not lower weights to the ground )
- Drive your hips forward and use your hamstrings & glutes to power back to standing
-exhale as you stand

Romanian Deadlift

Recommended reps: 8-10
Recommended weight: medium to heavy 

Equipment Substitution: barbell, kettlebell, band 

Modifications: can perform without weight, can hold weight between thighs. 

Substitutions: box squat or limit range of motion  

Form:
-starting in a standing position with your feet shoulder width or slightly wider than hip width distance apart 
-turn your toes slightly outward if pointing forward doesn’t allow for proper range of motion.
-keep your ribcage stacked over pelvis. You may need some core engagement bc of the db chest placement or if lifting heavier.
- you hold your weights either by your shoulders or just under your chin by your chest or between legs.
-lower into a squat inhaling on way down, as the weight will pull you forward slightly, you should feel your quads and core engage slightly.
-lower as far as range of motion allows
-keep your chest tall as you push through the bottom of your feet back to standing and exhale and stand up.
- you may need to engage core intentionally as you stand or if you feel you need more support.

Front Squat

Recommended reps: 8-10
Recommended weight: medium to heavy 

Equipment Substitution: barbell, kettlebell, band 

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

Form:
- Start in a standing position, feet firmly planted on the ground, ribs over pelvis, chest tall, and shoulder/lats packed down.
- Hinge forward at the hips by shifting your glutes back until your chest is at a 45 degree angle. You may need to engage core slightly.
- with your weights in hand, wrists facing the back wall, pull your elbows to the ceiling 
- exhale as you engage core and retract shoulder blades *as* you pull.
- Squeeze your shoulder blades together once elbows are pulled back
-pull the weights to chest level and then lower maintaining core control. Inhale as you lower.

Bent Over Row

One of my fav core exercises that sneaks in thoracic mobility! 
Reps are per side
Perform all reps on one side first 
Recommended reps: 5-8
Recommended weight: light to medium 

Modifications: Bodyweight or with a band, remove the twist, Lower to hand rather the elbow.

Substitutions: Turkish get-up or overhead static hold 

Form:
- Start in a kneeling position with your shins flat on the ground 
- chest is tall, ribcage over pelvis, chin neutral 
-press overhead a light weight, keep your wrist in alignment with your shoulder 
-keeping your hand sturdy above your head and in direct alignment with shoulder
-lower your chest down to the ground as you slightly twist your torso
- as you twist, extend hand to the ceiling and shrugging your shoulder. Removing the space from shoulder to ear. 
-keep your weight pointed still towards the ceiling as you try and touch your opposite arm forearm to the ground
-keep your chin and eyes looking at the weight the whole time & really reaching that arm toward the ceiling.
-using your obliques, and core, begin to raise and untwist your chest
-keep the weight still the entire time
- you can exhale the entire range of motion or exhale as you stand back upright. You also may need to engage core more intentionally for this exercise!

Kneeling Windmill

Recommended reps: 8-10
Recommended weight: medium to heavy

Equipment Substitution: bands, barbell, kettlebell, cable 

Modifications: can perform standing 

Substitutions: any grip bicep curl 

Form:
-start in a kneeling position with your shins flat on the ground, chest tall, ribs stacked over pelvis, hands by side.
-hold your weights down by your sides with your wrists facing the ceiling 
-keeping your torso completely still, and elbows close to your sides & fixed curl your weights to your shoulders & exhale.
-at the top of your rep, pause and squeeze your biceps
-lower slowly and controlled

Kneeling Bicep Curl

Recommended reps: 8-10
Recommended weight: medium to heavy 

Equipment Substitution: barbell, kettlebell, band 

Modifications: can perform standing 

Substitutions: alternating shoulder press 

Form:
-in an kneeling position, engage your core and plant your shins firmly on the ground 
-press your weights to shoulder level 
-retract and engage your scapula, using your shoulder muscles press both of the weights overhead 
-do not lock out your elbow, keep a slight bend in your elbows 
-lower the weights back to your shoulders 
-keep your core engaged and torso still for any and all overhead movements

Kneeling Shoulder Press

Reps are per side 
Recommended reps: 8-10
Recommended weight: light to medium 

Modifications: place one or both knees down, remove the weight and tap the ground instead 

Substitutions: hold plank 

Form:
-start in a plank position: core slightly engaged, esp if you are healing DR. hips square to the ground, hands underneath shoulders, back is neither arched or sagging 
-place a weight in the outside of one of your hands 
-with your opposite arm you will reach underneath your torso, past your planted hand, grab the weight
-pull the weight across your body and place it just outside where your hand was placed 
-repeat on the other side.
- goal is to keep your hips square to the ground without twisting. Imagine balancing a glass of water on back.
- don’t allow your hips to shift or wobble as you cross weight back and forth.

Plank Reaches

Reps are per side
Recommended reps: 8-10

Modifications: place one or both knees on the ground 

Substitution: forearm plank rocks 

Form:
-start in an engaged plank position: core engaged, hips square to the ground, hands directly underneath shoulders, back is neither arched nor sagging, glute and quads engaged 
-keep your core engaged as you lift one hand off the ground 
-slowly tap your opposite shoulder and back down on the ground 
-if you have to speed through these to maintain balance, go onto your knees and modify.

Plank Shoulder Taps

Reps are per side
Recommended reps: 8-10

Modifications: place hands on an elevated surface 

Substitution: standard mountain climbers 

Form:
-start in an engaged plank position: core engaged, hips square to the ground, elbows directly underneath shoulders, back is neither arched nor sagging, glute and quads engaged 
-keep your core engaged as drive one knee, by bending it to the side, to your armpit. Exhale as you drive knee to elbow.
-pause at the point of your range of motion 
-keeping your knee high, push it back to the ground in plank position

Plank Knee Drives

Reps are per side
Recommended reps: 8-10

Modifications: place glute down on the ground 

Substitutions: supine (laying on your back, alternating toe touch) or any core movement of your choice like a side plank. 

Form:
-start in a seated side position with your hands placed on the ground behind your hips and feet firmly planted in the ground out in front
-press your hips off the ground into a side plank with your torso slightly rotated to the single. A mixed of a slide plank and table top.
-shift your weight into opposite hand and opposite foot
-lift the opposite hand and foot that are not weight bearing to touch in the middle of your torso
-maintain a high hip position
-exhale as you drive hand and foot together!

Side plank Adductor lifts

Reps are TOTAL (so 5-6 per side)
Recommended reps: 10-12
Recommended weight: light to medium 

Modifications: perform without weight, limit range of motion, hold onto a sturdy object, place feet on the ground or bend knees. 

Substitutions: Russian twist, modify range of motion or bend knees.

Form:
-start laying on your back 
-lift your legs into the air so that your hips are at a 90 degree angle and your toes are pointed to the ceiling 
-holding a weight, engage your core slightly 
-begin to lower down your legs, keeping your knees and toes together to one side
-as you lower your legs, twist your upper body to the opposite side keeping your weights outstretched - they will counter act one another 
-do not lock out your elbows, keep a slight bend to them 
- once your arms and legs are lowered to your range of motion, engage your core  by exhaling deeply to pull them both back to the center 
-switch directions 
-repeat

Windmills

Recommended reps: 10-12
Recommended weight: light to medium 

Modifications: perform without weight, place feet on the ground 

Substitutions: standard crunch 

Form:
-start laying on your back 
-lift your legs into the air so that your hips are at a 90 degree angle and your toes are pointed to the ceiling 
-holding a weight, engage your core
-pretend a string is attached to your chest 
-as you crunch, think about lifting your entire chest off the ground toward the ceiling
- do not round your shoulders to crunch but try to lift shoulder blades completely off ground
-reach the weight to touch your toes, exhale deeply, don’t let your feet swing, keep them still
-lower your chest but don’t fully lay back down: keep shoulder blades slightly off ground and maintain tension in core!

Toe Touches

W1/D1 30 Minute & Under: AMRAP Circuit

Finish off your workout or warmup with these dynamic stretches! Hold off for the static holds after you workout!

Important to scoop your hips into a posterior pelvic tilt (PPT) to help isolate the hip flexor and psoas

5-10 lunges 
Hold 30sec-1min

Active PPT lunges

Seated pretzel is a modified version of the pretzel squats! Both still great to do even if you can do the pretzel squats! 

Targets piriformis, glut med & some IT

10-15 squats
30-1min hold!

Pretzel sits & seated pretzel

5-10 rocks 
Hold 30-1min

Make sure to keep foot flexed

Adductor Rocks

This is both a mobility + stability! 

You may cramp, that’s normal. It’s a hard mode to do as it really gets the intrinsic muscles firing!

Can do just the 90/90 swivel, you can add the bends forward for an increased stretch!

90/90 Swivels + Rotation

Corrective Exercise: Hip Stretches for mobility

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

Week 1 Day 4 Spring Training: Full Body HIIT

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

Taylor

Jade

Rachel S.

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

Love the step ups! Going up in weight each time

Jess

I really enjoy the barbell. Amazing workout!

Eugenia

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

Hit two PRs today!😊💪🏻🙌🏻🌟

Started out rough but eventually found my groove!!

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

Brittney Howell

Wow I cannot believe I survived that. Great full body workout!

HELL YEAH, HANNAH! That was the epitome of the perfect burn! Thank you!!! Saving this one.

Samantha

Week 3 Day 4 Spring Training: Full Body HIIT

Much need workout after the stressful day I had 💪🏽

Dedra

Got told my back muscles were poppin 🤷🏼‍♀️🤭

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

Enjoyed the beginning to the end. Felt the burn for it is working in the last few reps and finisher.

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

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

Brianna

Had to modify the pull ups but working on getting there!

Great upper body. As always love the correction exercises 💪🏽

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

Nikyla

Rose

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

Jennifer

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

1st workout in 2 weeks, feels so good to be back!💪🏾

Anessa

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

Jessica

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

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

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

Kiki

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

Done Monday, forgot to complete 
Very sweaty. Still sore lol

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

Hana

Cynthia Contreras

Completed Wednesday but forgot to finish in app 😅

Copenhagens had me dripping! I’m so close to being able to move my leg out more 💪🏻 great Friday workout

Week 3 Day 2 Spring Training: Full Body

I love the thought of self-acceptance, and it doesn't have to mean you don't do anything to change. 🥰

Margaret 

Week 2: Body Image Boot Camp| Self Acceptance Vs Self Love

Love love love ❤️. This finisher is a killer

Great workout! Coming back from 1-week of a terrible cold

Week 3 Day 1 Spring Training: Lower Body

2 rounds=25min all the time I had today 💪🏻

Really enjoying these in between workouts where I can take it a little slower and easier and focus on form to ensure proper engagement. Had a rough winter & thought I might be losing my passion for the gym but it’s coming back with the sun! ☀️

Week 2 Day 3 Spring Training: Upper Body

Body Image Boot Camp

Hot hot hot 🥵 this has me completely shaking but loved it!

Movin a lot slower than I’m used to! But got it in. Yay

Shelby

Today was awesome…. My glutes were on fire….

Arpita

The banded knee extension is a new one and I think that’s a great thing for me to incorporate more

Ashley

This workout was a tough one but at the same time amazing. I was slow but I hope I can build my speed and endurance in the coming weeks. 
I was sweating bullets 😂😂

This one was a doozy🫠. Completely DRENCHED 💦

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

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