Name: Playbook - Hannah Bower - Week 6 Day 1: Full Body
Uploaded: 2023-12-12T00:44:20.159Z
Duration: 60 min
Description: Week 6 Day 1: Full Body

I didn't have much in the tank after round 4, but I pushed through that last round ! No modifying or anything 👌

Chalandra Butterfly

Aline Hoover 

Shooooot! Was a little intimidated by the description! But once I started moving felt great!! Not enough time btwn movements to worry about being tired 🤣 love it

Allie

Margaret 

On a time crunch today but I got 3 mile jog in and 3 rounds of this fb circuit... the sweat was real!

Cynthia Contreras

Briana

Loved it! Only had time for 4 rounds but went heavy on weights to make up for it!

Heather

Katie

Started and planned to only do three rounds and ended up doing all five. Positive mindset and inner talk!!!

Delaney

Saraï

🔥🔥🔥
Took me an hour with minute and a half breaks but I made it!

🔥🔥 only had to modify with the burpees because🤰. Best workout I had in a bit!!

Shawnia

Got all 5 💪🏼 still learning to stop underestimating my body and abilities! Sweating so much by the 5th round it was hard to hold onto the weights lol sweat is gold baby 🤩

Celine

That was a beast! Holy moly! Great to use if you only have 1 set of dumbells or even just kettle bells.

I was only able to complete 3 rounds before I could head out to work but that was amazing! Definitely doing this one again.

Keri

This workout is a beast!! Did all 5 rounds and omg loved the challenge!!!! This has become one of my fav workouts!!

Sumaiya

This was TOUGH! I did 4 rounds due to time but I made no notifications and I ran 2 miles before it ✨

Taylor

I saw this workout and thought no way! Ended up LOVING IT! and it left every muscle in my body exhausted

Mckenna

Major burn session but awesome!! Only did 4 rounds this time but it was great!

Janine Ducharme

Only had time to complete 2 sets but still got that sweat on!

Dani Pasano

Only had time for two rounds but WOW. I wanted to hurl 😂

Rachel S.

This workout was an excellent way to release some built up tension and frustration, I used the emotion to drive this workout and had more than enough fuel to get through and hit some pr’s! Thanks Hannah!

Excuse my French but wtf 😅😅 THAT WAS SO GREAT!!!! I needed something exactly like that and YESSSS. I almost quit after round four and I was like you better not! 😂Anyways I am saving this in my favorites workout ❤️❤️

Caitlin

I didn't think I was going to be able to do it but I did! 👏👏👏

Cassandra

Woah!!!! Didn’t think I was going to get to the 5th round but I did it!!! 🙌🏼🙌🏼 the whole time I’m working out next to my sleeping baby I was thinking wake up so I can stop the workout but he never did 🤣🤣

Nikki Ouk

Didn’t think I’d get through 3 rounds but I got through ALL 5!! Definitely going to feel it the rest of the week 😅

Jackie

Wow. 5 rounds is TOUGH!! Totally surprised myself and did all 5!!! Definitely thought when I looked at this I would barely survive 3 rounds!! You can do this ladies!!!

Nicole

Did two round yesterday and finished the last three today (just didn’t give myself enough time yesterday 🤦🏻‍♀️) but that was an awesome full body workout! 💪🏼🔥

incredibly challenging!! super sweaty and body on 🔥

Stacey Carroll

2 weeks ago I got sick RIGHT BEFORE week 6. So disappointed. But I didn’t break my streak and did gentle stay at home workouts when I had energy. Proud of myself for getting right back on the wagon… 
Also, one day I will be able to do a full burpee

Brenna

A good challenging Saturday morning workout. Definitely exhausted my muscles in such a good way 😆💪

Sarah

This was challenging! But really helps with imbalances within my legs

Rebecca Milway

Great cardio workout with the perfect amount of weight training.

Brittany

Leigh-Ann

Need to do again for 5 rounds only got through 3 due to time

Anne

Shew! Only made it 3 rounds this time. Absolute killer in the best way!

Lexie

Jen B

Marie

👌🏼 looking forward to getting stronger 3.0 🙌🏼🙌🏼🙌🏼🙌🏼

Anna

Only had time for 4 rounds but this one is a sweatfest. Exactly what the mind needed 💪

Hana

This workout was challenging but I enjoyed it. It was fun and kept me interested!

Diane

This one was a doozy. 😵 I made it all the way through though! Struggled a little with the burpees and last exercise but I’m noticing a huge difference in my shoulder flexibility and strength which has been a weak point for me! 🎉

Jenna

Elli

My delts are toast after this workout! Thanks Hannah!❤️
Quick question, in the rows, how do I engage my lats more? Also should I be retracting my scapulae each time before I pull the dumbbell towards my chest?

Shreya

I loved the plate squat/farmers carry! Such a different movement which really burned! Awesome workout!

Jess

4/5 due to time but still feel the burn! 😅

Lauren

Only got 3 rounds because I was on my break from work and ran out of time. But boy am I tired

Makayla

Whew! Woman this is not what I was anticipating 💪🏼💪🏼 I’m a wreck, this was a challenge. I cannot even put into words 😅

This circuit is definitely a challenge. It’s on the longer end and it’s hard. But every now and then I want to throw some challenges way because you can do it! My biggest tip and encouragement is to modify to your needs! Seriously, modify modify modify!

Dumbbells, kettlebells, and even plates in this workout can all be subbed out for one another. 

The goal is to push yourself with the weights you use and to push yourself with some new movements. 

You’ve got this! This workout is tough but so are you!

This warmup consist of mobility and strengthening exercises that will get your body ready to move but will also help address common postural imbalances.

Form: 
- In a duck squat position (feet flat, knees pointed outward, booty to heels) shift your weight from side to side.
- If it feels good use your elbows to press your knees further outward to open up your hips.
- Then you'll keep your feet where they are at, lift your butt in the air keeping your back flat to stretch your hamstrings

Duck Rocks + Hamstring Stretch

Form:
- Laying facedown stretch your arms out in front of you
- With your thumbs pointed upward lift your arms as high off the ground as you can
- Swing your arms in a controlled manner to a T-position with your thumb still facing the ceiling.
- Once your arms are at a T-position rotate your arm to protect your shoulder so that your thumb is facing the ground.
-From the T-positon with thumbs down swing your arms to meet  on your lower back. 
-Repeat everything in reverse order
-Then after your Butterfly Y's you do standard supermans
-Lift your chest and legs off the ground at the same time as high as you can
-Squeeze your butt

Butterfly Y’s + Superman’s

Form:
-Laying on your stomach take one leg and swing it backwards over your body so that it rolls to the other side near your glute
- Your hips, chest, and shoulder should come off the ground
-Pause and feel the full body side stretch before rolling to the other side.

Scorpions

Form:
-hands underneath shoulders
-squeeze your butt 
-lift your chest as high as you comfortably and safely can
- keep your shoulders away from your ears

Upward Dog/ Cobra

Form:
- Start feet together and jump to a wide stance
- As you're jumping be prepared to land into a squat position
-Land in your wide foot squat and as you come back up jump to a narrow stance
-Land in a narrow stance squat
-Repeat

Gate Swings

Warmup Week 6

1 rep = 10 plate (or dumbbell or kettlebell) squats, into 10 steps of farmers carry.

You’ll do 2 reps so that means you’ll do 10 squats, 10 steps farmers carry, 10 squats, 10 steps farmers carry. 

If you do not have the space to do 10 steps, walk in place!

Plate Squats Into Farmers Carry

You can also use kettlebells with this.

You’ll do your standard burpee and then instead of jumping up, you’ll do a deadlift.

Feel free to modify and place your knees down on the push-up, or take the push-up out entirely!

Burpee Deadlifts

For these snatches you are going to alternate arms.

It’s 10 snatches per arm, but the key to this movement is settling the dumbbell or kettlebell on the ground before you switch hands. Your glutes and heart rate should notice this.

If you do not feel comfortable with a snatch, you will deadlift the dumbbell, curl it to your shoulder, and then shoulder press it overhead.

Dumbbell (or KB) Snatches

Please don’t be intimidated by this movement. When in doubt just do standard kettlebell swings! 

You’ll do a standard swing, then squat down to a frog squat position for your next swing, and then stand back up. Alternate between the two.

This movement is more about timing and getting used to the coordination than it is about strength.

Again, you can always do standard KB swings.

Kettlebell Squat Swing

This is another big movement, but you’ve got this! 

You’ll do a standard Romanian single leg deadlift and then you’ll add in a single arm row.

If balance is an issue, please watch the full video because I do show a modify stance of having your foot on the ground.

Single Leg Romanian Deadlift Row

You still do 10 bear plank knee taps into 10 bear plank shoulder taps.

If you cannot do the taps just yet then it’s perfectly okay to just hold a bear (or any type of modify plank) for 30 seconds.

Bear Plank Knee Taps and Shoulder Taps

You’ll do 10 crab hip thrusts, but you’ll pause at the top for 2-3 seconds.

You can always use a KB or dumbbell instead of a plate. And then if crab position doesn’t feel too great your you, just do a standard glute bridge!

Crab Hip Thrusts

Full Body Circuit

Week 6 Day 1: Full Body

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.

Kimberly

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

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

Posterior plank pulses were humbling! You were right, they look simple, hahahaha they were not ☠️

Danielle

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

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 6 Day 1: Full Body

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