Name: Playbook - Hannah Bower - Week 6 Day 3: Functional Strength
Uploaded: 2023-12-12T00:44:20.206Z
Duration: 45 min
Description: Week 6 Day 3: Functional Strength

Mariah

Modified some of the movements and skipped the long jump since it's midnight and I'm in an upstairs apartment but either way the drip was real 🔥🔥🔥 #sweatisgold

Cynthia Contreras

Emily

Delaney

I went into this thinking... easy peasy nice and breezy.... NOPE!!!!! I modified at least half of the exercises but that's ok I made it through!
And as always #sweatisgold 💪💪💪

This was a fun one! Burning and sweating and all the good things. Definitely favoriting for later!

Celine

Danielle

I did it. I didn't want to, and almost totally skipped it... but I told , myself to just start. I finished!

Margaret 

This was such a great way to start off my morning! I am loving your full body workouts! Thank you Hannah and Michal!

Keri

Ok this one was a killer workout. 2rounds..40mins for me with modification! One of my favs!! Loved the challenge

Sumaiya

I’m a pool of sweat 😅 my legs are burning, my lungs are burning - everything’s burning! I love it!

Taylor

That workout was really good! Had a good sweat happening!

Janine Ducharme

This was terribly good. You really got me on those bear burpees I think that's what's they were called. So hard and always so humbling ❤️🤍💙

Caitlin

Will be doing that one on the regular! Loved it!!

Samantha

Jessalyn

Katie

This one seems simple but damn I was dripping sweat after 2 rounds! 😅😅

Nikki Ouk

Only got through 2 rounds..allergies are no fun!! But such a solid functional workout!! Took time to work on my form during this one!

Nicole

I am so worn out 🥵 those pile push ups are so difficult, but I got three full rounds in!! 💪🏽

Jackie

Total burner!! I was a slow poke and did 2.5 rounds!

First time in 6 months that I could do jump lunges and I’m soooo happy!!!

Camila

Got through 2 rounds… 😅 only had 25 min for a workout. Really great quick workout before work! 💕🥵

Brenna

Sarah

This was definitely challenging. I had to slow down, lighten up weight or modify but the workout was still just as good. I really liked this one. I feel like it's my favorite I've done!!

Rebecca Milway

Patricia

Finally able to do this jumpy sprint things, full throttle!  Had to modify the first time around!  Not a defeat, because it have me the balance and strength to do it fully this time!

Leigh-Ann

This was a great workout this last week is testing my endurance! 😮

Marie

Loren

Great quick workout! It was an awesome way to end the weekend. Made it through 3 rounds!

Jenna

I did day 4 yesterday because that’s what worked best for my schedule this week so my legs were moderately sore before this workout and now they’re dead! I hate ninja kicks with a passion so I’m determined to get better at them

Morgan

Limited time today was only able to go get in about 3 rounds (I only had just under 20 mins) i love how much sweat I worked up! Even the shortest workout with Hannah and Michal leaves you feeling so accomplished!

Had to modify for some of the jumping but added reps on those. Made 3 rounds!!  Ya me

Megan

Omg that was rough but I feel great after that one!

Brynne

So hard, so much burning, but amazing!! Such a great burn!!

Alexandria

Melissa

Another great workout in the books! I was able to get through 3 full rounds. Feeling unstoppable as the end of the challenge approaches!

Cleo

Holy hell! That was A W E S O M E! By far my favorite workout this program. Actually, this last week has been my fav. I think a lot of that comes from my mind being stronger also, not just physically feeling a difference. This type of workout i may have done slower in the past to not really challenge myself and take the easy way out.. that wasn't my mentality today tho! This program, not only the gym portion but the mindset shift too, has really been a huge game changer for me. Thank you thank you THANK YOU!!

Chelsea

Took a rest day yesterday but got back at it today! Feeling good after this one but already a little sore..

Taylor Jackson

3 round, 35 minutes. 
Definitely looks overwhelming at first but once you get going the time goes by so fast

Kassandra Soto

Lexie Hattaway

3 rounds and my hip flexors are on fire!! Thank you Hannah for these workouts. I can go to the gym and not think what to do next!!

Bailey

I struggled with the bear downward push up. I feel like I’m getting stronger because I can do a plank for much longer now but push-ups are a struggle.

Michelle Eisenberg

Omg 😱 wow 😮 my legs burn 🔥 The best ❤️💪🏾.

Élise

Tammy

Kristina

Ahhhh! You’re killing me! Girllll you are a fitness freak! 🥳

Meaghan

What a great push! Love that it was only 30 minutes cause it really pushed me not to take long breaks or anything. Went through 2 full sets and then the first exercise one more time.

Ashley

I really liked this workout! Can’t quite get the hang of the ninja kicks yet, but I’m working on it😅 I’m really proud of myself for getting a workout in after 7 PM and after getting my blood drawn. I made it 20 minutes before I started getting nauseous and decided that was a good place to break.

Lauren

This is a full body, functional strength, coordination, mobility inspired weekly challenge.

Set your timer for 30-35 minutes and go through the circuit (10 movements) as many times as you can. 

All you will need is a pair of medium-light dumbbells.

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

You will start in a kneeling position, and step your feet up to a low squat position.

It’s super important to try and keep your booty as low as possible.

From there grab a pair of dumbbells and explode into a squat.

You will absolutely need to breathe through this one and focus on core engagement, especially since we are jumping in a squat position with weight. 

Brace your core as you land and as you jump.

Kneeling Jump to Front Squat

In a bear plank position you will twist to one side so that you can kick your leg underneath, but to the opposite side of your body.

Reach our other hand to touch. You will then swivel to the other side and kick your leg underneath your body to the opposite side.

After each side, come back to bear plank, jump your feet to your hands and stand up. 

Brownie points to those that are a jump!

Burpee Ninja Kicks

You know the drill! Keep your core tight and hips square as you go from plank to forearms.

You can always go down onto your knees if you need to.

Commandos

This is a big movement, so let’s break it down. 

You’ll first do a curtsy lunge. Step back feet hip width distance apart. 

From there you’ll do a Romanian deadlift, but on the way up, pause and do a bent over row. 

This is 1 rep.

Curtesy Lunge to Romanian Deadlift Row

Jumping mountain climbers, aka alternating jump lunges. 

These will spike your heart rate. 

You do not have to jump to feet together in the middle, you can absolutely jump straight into the next lunge.

Jumping Mountain Climbers

Start with your booty in the air and hands and feet on the ground. 

You will shift your weight forward, bend your elbows and tap your forward to the ground?

Can’t tap your forehead to the ground, just go as far as you can.

Then you will lower your booty into a bear plank, keep your core engaged and then tap your knees.

This is 1 rep. You’ll do between 6-8

Pike Push-up to Bear Plank Knee Taps

Welcome to your “rest” in this circuit. 

Hold a reverse crab position. You will feel your core, glutes, and triceps in this isometric hold.

Do not let your hips drop.

Reverse Crab Plank Hold

MODIFICATIONS! 

The first reps are the modifications if you do not feel comfortable jumping. 

You’ll do air squat with pulses (can even add a little hop in there) for 30 seconds. 

If not, then you’ll do a long jump as far as you can into a vertical jump, as high as you can. This is 1 rep, you will do 4.

Long Jump To Vertical Jump

Take your dumbbells and do a bicep curl (hammer grip so wrists face each other), from there you’ll keep your elbows bent at a 90 degree/right angle and then do a delt raise/shoulder abduction.

You’ll feel these start to burn pretty quickly 🔥

Bicep Curl To Bent Arm Abductions

You’ll finish this circuit with a burner. 

In a sumo squat position, get and keep your booty low.

You’ll pulse in your sumo squat for 30 seconds. 

Keep your core engaged, feet wide, and booty low.

Sumo Squat Pulses

8.30.21 Weekly Challenge

Week 6 Day 3: Functional Strength

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.

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

Anna

Mindset 1: Getting Started

Kevyn

Jillian

Perfect addition to get back into weights while still focusing on my runs!

Abbie

Week 1 Day 1: Legs

Wow I'm trying "getting strong" workouts! 👌🏻🤜🏻🤛🏻 Excellent

Eugenia

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

Posterior planks were hard definitely something to work on.

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 3: Functional Strength

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