Name: Playbook - Hannah Bower - Week 2 day 4: (week 8) Spring Training- Alt Full Body Cond.
Uploaded: 2024-04-18T13:07:41.744Z
Duration: 30 min
Description: Week 2 day 4: (week 8) Spring Training- Alt Full Body Cond.

Cheyenne

This is your last week! Really ours to see how many rounds you can do. 

There is 2, 15 min AMRAPS.

Repeat as many rounds as you can for the 15 minutes or shoot for 5-8 rounds.

Repeat this circuit as many times as you can for 12-15 minutes.

If you need rest, rest after circuit is complete.

Recommended reps: 6-8 per leg
Recommended sets: 3-4
Recommended weight: medium to heavy (last 2-3 reps should be a challenge)

Don’t have access to challenge weights? Increase reps to 10-12 per leg

Modifications: alternating forward and back lunges, suitcase hold 

Substitutions: alternating step ups 

Form:
- Start with feet hip width-ish apart, chest tall and ribs stacked over pelvis 
-hold your weight(s) by your wide
- Step forward with one foot flat on the ground and lower down until knees are 90 degrees, or however far range of motion always 
-keep your knee pointing forward or slightly outward, but not inward 
-keep your core engaged and activate your glute
- chest leans slightly forward with weights by your shins
- Push through front heel and glute and stand back up 
- Try not to push off your back foot, motion is powered by the lunging front leg

DB Walking Lunges

Recommended reps: 3-5 per arm 
Recommended sets: 3-4
Recommended weight: light to medium 

Don’t have access to challenging weight? Increase reps 

Equipment Substitution: kettlebell

Modifications:can place knees on the ground, can perform in bear plank position, can do shoulder taps instead of row or on box. 

Substitutions: standard push-ups + plank shoulder taps 

Form:
- Start in a  plank position, hands underneath shoulders, toes firmly planted on the ground, core engaged, hips square , and back is not arched/sagging or rounded/poked
-perform a push-up by bending your elbows out to a 45 degree angle 
-lower your chest to the ground maintaining a braced core 
-lower as far as range of motion and core control allows and then press through your chest to extend your elbows back to stating 
- then with your weight in one hand, pull one elbow at a time towards your rib cage 
-don’t let your torso twist 
-lower the weight 
-repeat

Dumbbell renegade row + push-up

Recommended Reps: 10 per exercise
Recommended weight: light to medium

Modifications: perform bodyweight, limit range of motion, keep one foot on the ground at all time

Substitutions; marching 

Form:
-start laying flat on the ground with your arms extended straight to the ceiling holding your weight (or band) and knees bent at a 90 degrees with your feet in the air -appropriately engage your core to manage pressure as you begin to lower the weight down towards your head  -as your arms are lowering the weight, you will extend on of your legs out and down towards the bench as far as range of motion allows
-keep a slight bend in your elbows and your knee
-extend only as far as range of motion and core control will allow
-engage your tva to draw your knee back to 90 degrees at the same time you pull your dumbbell overhead
-alternate which leg extends outward each rep
-once your complete reps on each side, you will then perform a dead bug but you will lift both knees up together at the same time

Crunch: 
- hold weight above shoulders: think about extending hands to ceiling aggressively 
- lift hips and curl knees toward hands
- think about lifting hips to ceiling rather than toward your face. 
-lower back down controlled
- exhale entire movement

DeadBug + Lat Pullover & Crunch

Circuit 1:

Repeat circuit for as many times as you can for 12-15 minutes.

Recommended reps: 10-12
Recommended sets: as many as you can in 15min
Recommended weight: medium to heavy (last 2-3 reps for this range should be a challenge)

Don’t have access to challenging weights? Increase reps to 12-15, slow down tempo, add a 1/2 rep at the bottom of each rep

Equipment substitutions: band, dumbbell, bodyweight, barbell 

Modifications: remove elevation

Substitutions : good mornings

Form:
-start standing with your feet firmly planted on a safe elevated surface chest tall with your ribs stacked over pelvis
-hold your weights down in front of your shin 
-perform a deadlift by hinging at the hips (think about pushing your butt back)
-appropriately engage your core and your scapula AS you hinge forward to manage pressure
-think about your glutes touching the back wall and your weight being distributed to your heels 
-hinge until your weight is close to your mid-shin area or as far as range of motion allows 
-as you’re reaching the depth of your rep, slightly reach the weight 1-2 inches out in front of your shins,
-briefly pause keeping your core appropriately braced 
-push through your hips keeping a neutral spine to come back to standing

DB Romanian Deadlift

Recommended rep: 8-10
Reps are per side 
Recommended weight: medium 

Modifications: break the movement down (deadlift, curl, press)

Substitutions: devil press 

Form:
-start in a seated position in a wide straddle. chest tall and ribs are stacked over pelvis 
-have a weight on the floor in between your feet
-lower down into a squat/deadlift position to pick the weight up with one hand 
-appropriately engage your core and your lats AS you press through your legs with a neutral spine to snatch the weight either to your shoulder or directly overhead
-keep a slight bend in your elbow with the weight overhead
-lower the weight down to the ground to switch sides

Seated DB Snatch

** you will alternate between together or single leg lifts each round*** 

Recommended time: 40 seconds
Recommended weight; none

Modifications: practice lifting your legs up as high as range of motion allows (even if it’s a centimeter or two), lean as far back if needed to aid if you can’t lift with a vertical chest. 

Can also perform seated on a bench and practice lifting your knee up as high as you can at a 90 degree or with a straight leg.

Form:
-start seated with your chest stacked over your ribs and your feet as spread apart as you need
-place your hands down on the ground for support
-place a weight or object in front of you about knee length
-using your hip flexors you will lift one leg as far off the ground as you can
-lift it up and over the weight successfully clearing it
-gently touch the ground and then lift it up and over back to your starting position
-switch legs
-repeat

Hip Flexor Lifts round 1

Recommended time: 40 seconds
Recommended weight; none

Modifications: remove the weight and practice lifting your leg up as high as range of motion allows (even if its a centimeter or two), lean as far back as possible

Can also perform seated on a bench and practice lifting your knee up as high as you can at a 90 degree

Form:
-start seated with your chest stacked over your ribs and your feet as spread apart as you need
-place your hands down on the ground for support
-place a weight or object in front of you about knee length
-using your hip flexors you will lift one leg as far off the ground as you can
-lift it up and over the weight successfully clearing it
-gently touch the ground and then lift it up and over back to your starting position
-switch legs
-repeat

Hip Flexor Lifts Round 2

Circuit 2

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- Alt Full Body Cond.

Week 1 Day 4 Spring Training: Full Body HIIT

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

Great upper body workout! Challenging to be consistent and really felt the burn in the later reps.

Dominique

Taylor

Jade

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!

Eugenia

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

Hit two PRs today!😊💪🏻🙌🏻🌟

Morgan

Started out rough but eventually found my groove!!

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

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

Brittney Howell

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

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.

Kelsey

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

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

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- Alt Full Body Cond.

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