Name: Playbook - Hannah Bower - Week 3 Day 3: Shoulders, Glutes, and Core
Uploaded: 2023-12-12T00:44:19.712Z
Duration: 45 min
Description: Week 3 Day 3: Shoulders, Glutes, and Core

Burn city but I love pushing myself passed what I thought I was capable of

Such a good workout! One of my favorites!

Emily

Mariah

Fire!!!! Great workout, this will always be one of my favorites! I feel so strong!

Breah

🔥🔥🔥 upper body days are my favorite!! Am still a bit limited on lunges and doing things laying in my stomach, but getting a lot accomplished 🥳

Jessica

Skipped conditioning today but upped my weight with better form than week 1 💪💪
This is for sure one of my favorite programs in the app, progress feels like it comes so quick!

Cynthia Contreras

I went up in weight on some of the exercises!! So proud I challenged myself today!!! Feeling great!!! 🤩🔥💪🦵🍑

Lindsay

Amazing workout! Pushed myself to do step up on a higher than normal jump box…. Those BURNED! Got through 2x on the ending circuit cause toddler had to go pee in daycare! 🙌🏻❤️😅

Kayla Stock

Today was hard for me mentally. I got what I could done in the time I have and tomorrow will be a new day! Thank you for being here to support my journey.

Katie

Delaney

I was able to increase the weights for most of the upper body section of this workout and that is such a rewarding feeling! Still loving this program! Staying consistent with it and it is paying off!

Amanda Oksen

I finally got the kettle bell swing squat 👏🎉 I've been struggling so much to figure out the co-ordination of this. Felt like my brain was taking more strain than my muscles 😂 today it finally clicked! Perseverance is key 💪 huge non-scale victory for me 🙏

Caitlin

Karen

Sweating!!! Didn’t want to do conditioning at all, but I did one round. Better than none!

Celine

I definitely had to use discipline to get through this one. My body is still recovering from 2 hard cardio efforts (Saturday and yesterday) so I lessened the weights and just did it with the mentality that movement is medicine. I can definitely see an improvement in my endurance!

Ashley Powell

Ludim

Overhead mountain climbers kill me every time! But such an awesome workout!

Nicole

Swapping conditioning for a hike again today .... this was a good burn!!!

Got all but conditioning and 1 set of the last super set before my kiddos woke up :) I will take it😊

Kayla

Oh boy, my body still feels shot from yesterday’s workout! It was a good kind of burn :)

Keri

The conditioning bit made me sweat! But amazing as always

Wooooh I’m dead! That was hard. I increased some of my weights but my body is still sore and feels weak from the workout yesterday. Overall great workout! Maybe I need more protein in my system

Janine Ducharme

Andree

Got up extra early to workout and so happy I did! Feeling strong and accomplished

Victoria Leon

I didn't feel like it this morning but by the end it was all worth it!

Cassandra

Wow, I was able to do heavier weights this time and was actually able to do the lunges and bring my leg back… couldn’t do that the first time around. I had to stay in the position and just do the reps that way. So proud! Thanks, Hannah!

Erin Yundt

That was so good! The condition always gets me so goooood!!! 😆😆

Nikki Ouk

Jumping Mountain Climbers are the WORST!! 💀

Jackie

This felt for sure harder than the first time I tried it! I don’t know if it was an increase in reps or what happened 🤣 it was a struggle but I didn’t give up!

Sheina

Sweaty & out of breath but I feel better than I did when I started 💪🏽

Lexi Lou Williams

Casey

Good morning. Definitely long time no talk. I was so excited to start get stronger 3.0 and then I got sicker than a dog. It knocked me out for 3 weeks and I told myself to just give myself the time. Today I am feeling somewhat back to normal so I decided to just continue with 2.0. I couldn't build the muster to so the conditioning today. Making it through the strength portion was worth it. 💛

Any suggestions on how to make overhead movements easier?? I seem to have a little bit of struggle with them and proper form

Rebecca Milway

So great! Had to modify the conditioning still. But definitely feeling stronger!!

Kimberly

How long does this usually take? I had to cut sets down to three for all the supersets to get it done in 1 hr 🥴

Tessa

Didn’t get to the conditioning part  today. Hoping something is better than nothing

Madison

Britt

Rylee

Had to modify a bit but did heavier weights!

Chelsea

I can never do the 4-5 rounds but I always get in 3 😁

Corie

Rip to my glutes and legs 😂😭 love these kinds of workouts

Heba

I love mixing upper body and lower body! It is something not many trainers do, but those of us that need to rest knees, feet, etc. really appreciate the “break” our joints get!

Hannah

A little late, such is life. But so glad to be back at it! 🙌🏼🔥

Ashlei

Happy Saturday! I’m dead 😂😂 at first, I was focusing on how I’m only finishing week 3, but I remember this challenge is not only for 6 weeks. It’s a lifestyle change, starting with my mindset. This felt great. On to week 4!

Not easy for the first workout in about 5 days. After my back injury was better I was back for about 4 workouts then got sick 🤦🏽‍♀️ Did exercises as prescribed but skipped conditioning. Still very good & sweaty. I am finding I can be dependent on exercise for my mood. No exercise I get stresses & frustrated quicker. BUT I am a certain age where at this point I HAVE to listen to my body if I want to be healthy & injury free for years to come.

Leona

Yayyy I feel weak but got it DONE. My strength will comeback 🎉

Tiffany

This is a very long workout. Didn't do 5 sets for the last round but 4 since this one took me 1hr and 15 mins. Its great but long! :-)

Bridgid

I had twins in May and been working with a PT here in town.  Previously I used you for a long time as well as your supplements. I thought having someone here in town would be more beneficial but lemme tell you I was wrong. I adore your set up and it’s so obvious how much heart you throw into your app. You always throw in modifications and at home movements if your in the gym. I used your core guide before, during snd after a twin pregnancy and I have no gap anymore thanks to you!! I appreciate you!!!

Rachel

Shoulders, glutes, and core... these are the body parts that are typically worked as an accessory movement/body part in most bodybuilding and strength splits.

I like to throw them together and make them their own split! Finally giving the accessories the attention they deserve!

Each day you will do a warmup that is filled with corrective exercises, mobility, and will get your full body prepared to put some work in!

1 rep= 1 pull + 1 shoulder roll

Form:
- With or without a band engage your core
- Pull the band or focus on abducting your arms to the side while engage your scapula
- From there with as wide as grip as feels safe and comfortable roll your shoulders back so that your arms perform a half circle
- Repeat

Rear Delt Pulls + Shoulder Rolls

10 per side

Form:
- Start in a child's pose position; knees and forearms on the ground, hips seated back and low onto your calves.
- Press one elbow and forearm into the ground
- Drive your other elbow back above your head opening your thoracic spine
- Try and open your chest as much as you safely and comfortably can

Preacher Tilts

Form:
- Sit on your butt
- Take your front leg and put it at a 90 degree * or as safely close to 90 as you can go* in front of you
- Take your back leg and put it at a 90 degree* or as safely close to 90 as you can go* behind you
- Roll back a little bit on your butt and switch which sides is in front. You will pick up each knee by rolling your foot flat on the ground and then laying your knee down on the other side to make the 90 degree in the opposite direction
- If you can, see if you can do it without using your hands as assistance

90/90 Swivels

1 rep= right foot, left foot, frog hop

Form: 
- Start in a plank position
- Place one foot by your hand 
- Lower your hips, squeeze your butt, and engage your core
- Feel the hip flexor stretch for 1-3 seconds
- Switch sides
- Then do a fog hop where both feet jump to your hands
- Keep your butt low

Lizard Lunge + Hop

Week 3 Warmup

The goal with these two movements is to challenge yourself with the weight you use.

The reps are lower so see if you can increase the weight you use.

Recommended reps: 8-10 (per)

Recommended weight: medium to heavy

If you have light weight: add 10 reps, add tempo (go slow) on the way down

If you are using a barbell: 6-8 reps

- Stand in front of a box, bench, couch, sofa, ottoman or whatever steady surface you have
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg
-Keep your core engaged
-No jumping off of your back foot.

Step-Up

Recommended reps: 8-10

Recommended weight: medium

If you only have light weights: add 10 reps, add tempo, add a band

If you are using a barbell: 6-8 reps

Form:
- Start with the weights at your shoulders
-Keep your core engaged
-Lift the weights overhead
- Lower weight down to your chest and press back up overhead
-Nothing should move other than your arms

Strict Seated Military Press

Step-Ups Superset Seated Military Press

With the reverse lunges you will feel a burn in your shoulders, core, and glutes. 

You will "recover" from this movement with banded heel lifts.

The reps are lower so see if you can increase the weight you use.

Recommended reps: 8-10

Recommended weight: medium 

If you have light weights: add 10 reps, add tempo

Form
- Holding a weight in one hand and extended overhead
- Take one giant step back with your opposite foot
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
-Keep your core engaged throughout the movement

Overhead reverse lunge

Add a band for an additional challenge.

Recommended reps: 15-20

Form:
-Lay on your stomach on a bench, end of a bend, end of a couch, or any stable surface.
-With your hips on the edge and knees bent, lift your feet as high as they can go.

Banded Glute Heel Lifts

Overhead Reverse Lunge Superset Banded Heel Lifts

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: 15-20

Recommended weight: light to medium

If you are using light weights: add 10 reps, tempo on the way down

If you are using a barbell: 5-10 reps 

Form:
- With heels together, toes pointed out 
- Squat down as far as a possible while pushing knees apart
- Drive back up through your heels

Plié Squat ( Pause at the bottom)

1 rep= 1 front and side raise 

Recommended reps: 10-12

Recommended weight: medium 

If you’re using light weights: add pauses, tempo, and 4 more reps 

Form:
- Engage your core
- Raise your weight in front of you shoulder height with one arm 
-Raise your weights to the side of you shoulder height with the other arm 
-Switch directions

Alternating Delt Raise

Plié Squat Superset Alternating Delt Raises

Now that the strength work is finished, we are going to spike the heart rate and burn out those muscles you just worked.

12 reps per side

Form:
- Hold hold your weight in an overhead position
-Engage your core
- Perform jumping lunges
- Alternate each side
- The more explosive you are, the higher your hear rate, the more calories you burn

Overhead Jumping Mountain Climbers

Recommended reps: 12-15

Form:
-Get into a plank position 
-Engage your core 
-Protract your shoulders 
-Use your toes as a lever to rock your shoulders out past your hands
-Use your toes as a lever to rock back to starting positon

Rounded Hollow Hold Levers

1 rep= 1 standing swing, 1 squat swing

Form:
- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Drop into a squat 
- Perform a swing while in the squat postion
- Moving immediately into the next rep

Kettlebell Swing Squat Swing

Try and go as heavy as you can!

1 step=1 rep

Form:
- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Farmers Walk Figure 8’s

Form:
- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

Conditioning

Week 3 Day 3: Shoulders, Glutes, and Core

Chalandra Butterfly

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

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.

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!

Elizabeth

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

Michelle

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!

Week 3 Day 3: Shoulders, Glutes, and Core

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