Name: Playbook - Hannah Bower - Week 3 Day 2 (week 8) Spring Training: Full Body
Uploaded: 2024-04-21T16:45:53.779Z
Duration: 45 min
Description: Week 3 Day 2 (week 8) Spring Training: Full Body

Delaney

Taylor

Cheyenne

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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

Corrective Exercise Warmup

Progressive overload: adding reps 
Recommended reps for eccentric pull-up: 6
Recommended reps for eccentric inverted row: 8-10
Recommend reps for eccentric row: 8-10

**Use weight if 3 reps is too easy** 

Modifications: add bands for assistance, pull-up machine, can place one or both feet on a bench/safe rack in front for assistance, , spotted pull-up 
Substitutions: eccentric inverted row, eccentric dumbbell/barbell row 
Equipment substitutions: barbell/rack, coffee table/island for inverted row 
Form: -Start at the top of the pullup rep with your chin/chest at the top of the bar (with or without assistance) with your wrists facing away from you, this is the same set-up for an inverted row -Feel free to jump or use bands for the initial pull to the top. Remember to focus on retracting your shoulder blades as you pull -Spine, head, and neck are all neutral and in alignment, same with an inverted row -You will also be appropriately engaging your core to manage pressure (same with inverted row) -Lower controlled and slow, on a 3-5 second count, by protracting your shoulder (spreading them apart/away from each other) (same for inverted row) The focus is working eccentric strength, taking a as much time as you can on the lower down  -At the bottom of the rep, step up using assistance to get back to the top of the bar

Eccentric Pull-Up

You will need a bench and a pair of dumbbells for this superset

Progressive Overload: add weight 
Recommended reps: 10-12
Recommended sets: 3-4
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 (stack of books, stacked plates, step/stair ), 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

Deficit Romanian Deadlift

Progressive overload: adding reps 
Recommended reps: 8-10
Recommended Pause: at 45 degrees for 1-2 seconds 
Recommended tempo:: 3 seconds on the way down

Modifications: remove the pause, 

Form:
-stand with your ribs stacked over your pelvis and shoulders retracted, feet firmly planted on the ground 
- start by lifting your weights laterally out to the side at 45 degree angle with a slight bend in horn elbows 
-at the halfway point (45 degrees from extension) briefly pause the lift 
-hold your weights for about 1 second 
-keeping your core engaged finish the rep (wrists parallel or just under shoulder level)
-lower the weight on a 3 second count, nice and sloooowww

Pause + Tempo Delt Raise

Deficit Romanian Deadlift ss Pause + Tempo Delt Raise

You will need a back extension (stability ball or bench) and weight for this superset

Recommended reps: 6-10 total reps per arm
Recommended weight: medium to heavy (last 2-3 reps should be a challenge)

Don’t have access to challenge weights? Increase reps to 10-15 per arm 

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 
-press and hold one weight overhead, keeping your ribs tucked, don’t let them flare or your chest arch 
- 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
- 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

Single Arm Overhead Walking Lunge

Recommended reps: 18-24 (6-8 with heavy weight, 6-8 medium, 6-8 body weight)
Recommended sets: 3
Recommended weights: heavy, medium, bodyweight 

Modifications: can perform all reps at one weight, or body weight 

Substitutions: Superman, good mornings, 

Equipment substitutions: can place hips on the edge of a bench or even the bar (racked safely on bar rack)

From:
-place your hips on the edge of a safe surface and your chest down by the ground, make sure you’re feet are pressed against a low surface for stability 
-place your weights (heavy on top) on the ground
-hold the first heavier weight with extended arms 
-using your glutes, hamstrings, and back lift your torso as high as you can 
-pause at the top of the rep
-repeat reps with the recommended heavier weight 
-drop that weight and immediately pick up your medium weight 
-repeat recommended reps
-drop that weight and then perform final set of reps with just your body weight

Back Extension Drop Set

Overhead Walking Lunge ss. Back Extension Drop Set

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: 10
Reps are each time you curl the weight up (5 standard, 5 angled)
Recommended sets: 3-4
Recommended weight: light to medium 

Modifications: perform all standard reps and then all angled

Form:
- stand with your chest tall, ribs stacked over pelvis and feet firmly planted on the ground.
-hold your weights down by your side with your wrists facing the ceiling
-start to curl your weights. One arm will curl the weight in a standard curl (arm to bicep) the other arm will curl out at a 45 degree angle
-curl and lower the weights
- then you switch direction. The arm that went standard will go out laterally, the arm that went laterally will go standard
-curl and Lower the weights 
-repeat

Alternating Bicep Curl

Reps are per side
Recommended reps: 6 per side
Recommended weight: medium to heavy 

Modifications: light weight, Bodyweight air squats 

Substitutions: heavy trap bar deadlift 

Form:
-start standing with your core engaged, shoulders retracted, feet firmly planted on the ground 
-hold a weight in one hand 
-keeping your torso vertical, without leaning to the side of the weight), lower down into a squat 
-do not let your knees fall inward 
-keep your chest tall
-keep your weight on the balls/flats of your feet and never your toes 
-shift your hips back 
-press through your glutes as you come back to standing

Suitcase Squat

Suitcase Squat SS Alternating Bicep Curls

You will need a bench or steady surface for this finisher.

Recommended time: 20-30 seconds 
Per side 

Modifications: play around different knee placements. The closer the bench/surface is to your knee the easier. Bending your lifting leg also makes it easier !  
-Substitutions: inner thigh machine (adductor), inner thigh leg lifts, seated medicine (or yoga) ball adductor squeezes  
Form: -tart in a side plank with your foot(harder) or knee (easier) on a bench, elbows or hand laid flat on the ground depending on bench height -press into a side plank by appropriately engaging your core and driving your hips upward -keep your hips high and stacked on top of each other -engage your inner thigh of your bottom leg to lift your foot (if leg straight) or knee (if leg bent) as high as you can. -it’s okay if it’s only a few inches  -hold for the recommended time -repeat

Copenhagen Plank Hold

Recommend time: 30 seconds

substations: belly bumps (relaxing and drawing rather than cinching)

Form:
-start on your hands and knees, with your hands underneath your shoulders and your knees underneath your hips
-engage your deep core, pelvic floor, deep core as you perform a deep exhale
-continue to breathe, with each breathe draw in your tva tighter and higher
-on your inhales, maintain your cinch rather than relaxing it

Core Cinches

Finisher

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

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

Jade

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!😊💪🏻🙌🏻🌟

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

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

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

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