Name: Playbook - Hannah Bower - Week 4 Day 3: Shoulders, Glutes, Core
Uploaded: 2023-12-12T00:44:19.862Z
Duration: 50 min
Description: Week 4 Day 3: Shoulders, Glutes, Core

Michelle

I’ll be honest .. That one was really humbling

Kara

Allie

Mariah

Was crunched for time today so I skipped conditioning but ir was still a great workout! Form is starting to feel so good!

Cynthia Contreras

Katie

Put baby down for nap and workout - pause to get baby who is now awake 20 minutes later - continue working out for 10 more minutes - pause to feed baby who is hungry - workout for 20 more minutes - pause to put baby down for another nap. I still need to condition but have done what I could so far!

Started out tired and but all the positive self talk kept me going!!

Delaney

Ashley Powell

Great workout to sweat out a hangover! 🥵💧
Let's just say no to alcohol lol

Ludim

I love the simplicity but deadliness of all of your workouts

Danielle

Jason

Still trying to catch my breath while I write this 🤪

Keri

Wow! I’m a sweaty mess! Loved the conditioning - really had to talk myself up to get through it but I did it.

Taylor

Love this workout! Lateral raises are tougher than I expected

Jackie

That was brutal! I did increase my weights though!! I’m still having a hard time with longevity in my planks and passing the weight back and forth, I had to go on my knees the last two sets

Janine Ducharme

Amazing workout as always Hannah! ❤️🤪 Kept me on my toes and my heart rate up for a great pump.

Caitlin

This one killed me! I love a good shoulder burn on top of everything else. I had to cut conditioning in half for time but the next two days I'm making up with some good cardio!

Cassandra

I did 7 rounds of the conditioning which I felt fierce af for!! 👑

This was a good one! Conditioning really got my heart rate up but it was a great challenge! Here’s to finishing out the week strong!

Sheina

Having some pf trouble lately—some hypertonic sensation that I dealt with in the past flaring up. how do I make sure that I’m not killing my progress by having to do modifications and deloading all the way on week 4? Really discouraging 😪 I want to listen to my body, but I also want to keep challenging myself! I’m 21 months pp

Brenna

Limiting time between sets makes such a big difference! Wow

Sara

Amazing workout!! Feeling so good. 💪🏼

Kimberly

Week 2 I only got through 3 rounds of the conditioning, today I got through all of them. Loved the ladder decrease for it. I also increased reps, sets and weight for almost everything else! 😄💪

Sarah

I really feel like this program is helping me to grow in so many ways. Not just going up in weights but staying disciplined in the workouts and work on imbalances in my upper and lower body. I love it

Rebecca Milway

Didn’t have time for the conditioning part but still got my movement in 💪🏼

Rylee

So challenging!  I couldn't get through all six rounds of the conditioning, but at least I did it

Jen B

Vanessa

Amber

This was the first time that my husband and I were able to work out in the gym since the pandemic. It felt great! I know my mindset has changed also because I actually felt comfortable working out in the open, by a lot of strangers, and I didn’t compare myself to them! Total win!

Sarah Mauricio

one more done in recovery. got jelly legs but felt good ;)

Monique

That conditioning was tough, but I switched my mind off and got through it all! Thanks for another epic workout!

Jess

Didn't get to do any conditioning, but still proud of myself for getting a workout in!

Makayla

Oh how I wanted to quit after the strength, then after the first few rounds of conditioning, but man, getting to single digits was hard but satisfying 🤪

Nicole Loewen

This challenged my grit so much! Felt like giving up multiple times during the conditioning circuit!! 🥵🥵But as you say Hannah mind over matter, I kept repeating that in my head and finished it!!

Shreya

During the dead bugs I had a lot of tension between my shoulder blades. Not sure what I’m doing wrong

Grace

Great! Hard conditioning session. Good bye pointer finger those pull throughs are deadly dumbbells roll. 😩 bet the flat dumbells are a game changer!

Selina

🥵🥵 just when I want to give up, (and normally I would) I feel strong enough to keep going. LOVE that feeling

Amazing! I can see and feel improvements, including not having to modify as much. Currently drinking your chocolate vanilla protein with banana and wow, it is so freaking delicious 😋

Shannon

I was sick most of last week so I picked up where I left off. I felt pretty weak and low energy but I kept going. Even when I almost quit after round three of the conditioning! I feel great now because of it.

Gabriela

Those devil presses are devious! Love it!

Morgan

Leticia Lopez

Meaghan

Felt good! Felt a weird twinge in my knee at the end of strength so I opted to not do conditioning. Usually I would push through but I really listened to my body and just stretched instead

Kelly OConnor

Elissa

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!

As best you can bump the weight from week 2!

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 4 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

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

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= 8-10 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.

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

This week's conditioning we thought we would switch it up for you. While the movements are the same, the rep scheme is completely different. Week 2 you did all movements in a circuit same rep style. 

This week you are going to do the same movements, but each round the reps drop by two. Round one you will do 14 reps of everything (even bilateral movement). Round two you will do 12 reps. Round 3 you will do 6… and so on to round 5 where you will finish with 2

As the reps decrease see if you can increase your pace!

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 4 Day 3: Shoulders, Glutes, 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

Kiki

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

Week 1 Day 2: Back and Biceps

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

Jessica

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

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

Carina

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

Week 2 Day 3: Shoulders, Glutes, Core

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!

Cristine

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!

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 👏🏼

Mackenzie

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.

Mindy

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

Christine

Week 3 Day 4: Full Body

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

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.

Patty Southcott

Mindset 4: Discipline and Grace

It was SO good.. I seriously feel amazing with these workouts consistently

Week 4 Day 3: Shoulders, Glutes, Core

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