Name: Playbook - Hannah Bower - Week 6 Day 4: Strength + Conditioning
Uploaded: 2023-12-12T00:44:20.218Z
Duration: 60 min
Description: Week 6 Day 4: Strength + Conditioning

Samantha

Very challenging and intense, reslly liked it!!  🏋🏼‍♀️🤸🏼‍♂️💪🏼

Carina

The sweat is real with this one! 🔥🔥🔥

Cynthia Contreras

HELL YES! New record for me. 5 rounds in 42 min. 👏🏼

Briana

So after being sick for a week I started back and did three rounds. Still not 100% but getting there!!!

Delaney

I was shaking through the whole 5th round but I made it 💪💪💪

After too many days off, I was only able to do 3 rounds of heavy weight before I was spent 😅 After a few minutes rest I decided to do all the plyos of the rounds for some extra cardio. Saving for later for sure!

Celine

Brittany

Only got through 4 rounds, but they were enough to get the job done! Full body all week is definitely a change and I’ve had to modify more often for my knees, but such a great program!!!

Nicole

Keri

This was so freaking good..packed the punch you need to get rid of a stressful work day!
Loved it. Did 5rounds!!! I hit my PR in this one 15lbs db curls! Another favorite workout! 😁😁😁

Sumaiya

I absolutely loved this workout! It was so dynamic and fun but yet challenging. I did 3 rounds but I did start with another 2 Mile run. Feel amazing!!

Taylor

Wow!! That was unreal! Maybe I went too heavy with my weights but I was grunting and yelling to get through some of my last reps on some sets hahaha! 😂🙈 I think I only did 4 rounds because I lost track at round 3 and don’t know if it did it twice or if I actually just did 4 rounds, it sure feels like 5 though😅

Janine Ducharme

Amy cobb

Wow!! Great workout. I absolutely loved the set up from going from strength to conditioning 🥵

Rachel S.

Woke up early to get this done and my toddler had different plans. I was able to get through three rounds and got in a good workout even though I wasn't able to finish all of the rounds! ❤️🤍💙

Caitlin

Victoria Leon

Ahhhh!! This was so hard but it feels so good!!! I had to have a quick conversation with myself if you can’t do 5 rounds at least do 4 come on now lol I’ve been off my game lately but I’m glad I was able to push myself to get 4 rounds in 🤗🤗

Nikki Ouk

Only got through 4 rounds, but that was a great sweat session!!

Got all 5 rounds in but lots of rest when needed! Felt very nauseous in the 3rd and 4th rounds 🥵

Jackie

Might be my favorite this week! Sweat is definitely so gold on this one.

Elaine

🤘🏼bad@$$!!! Wish I would’ve given myself the full 60 minutes! Got three rounds in and it felt amazing!!!

Wow. This was so hard. 

Unrelated, but wow…Hannah just gets better with age—athletically and aesthetically! Gives me hope as I enter the third decade 🤣

Brenna

Started this program 6 weeks PP and couldn’t do 1 push-up. Now I did 5 x 10 with 2 knee pushups after each set. 😭❤️

Amanda

Wow that was tough. The step back lunges and plyo lunges were the only ones I didn’t get to the 5th round on. Goals for next time I do this 💪😆

Sarah

This gave such a good pump!! Okay this one might be my favorite actually 😊

Rebecca Milway

Leigh-Ann

45 min for 5 rounds. 30 lb barbell, 10 & 8 lb dumbbells for lunges

Loren

Felt so good after this workout! It’s truly amazing to see the progress I’ve made from the beginning until now. Feeling more like myself again and really trying to put more of the discipline aspects into practice by putting my head down and going for it.

Jenna

So good!! Your program is amazing and actually gets me excited to work out. Thank you!

Beastly, as per usual. Started off this program healing from c-19, the progress was slow and some weeks have been better than others when combined with end of term work and report cards #thatteacherlife but I’m proud to still be at it. 😊 thanks

Nichole

Didn’t feel 100% today. Sad i could only do 3 rounds. 🙁 At least i got something in.

Great! The elevated lunges really challenged me

Morgan

These longer sessions are fun, hard, challenging but fun!

Rach

Holy cow!!!! I did not expect to get through that without rest, but I did, well at least no more than 15 sec rest.... I can't say it enough, I LOVE THIS PROGRAM! 💪💪💪

Wow really made me sweat! I didn’t challenge myself too much with the weight, did 2 17.5 dumbbells and it was still extremely difficult trying to get it done with very minimal rest. Took me 48 minutes to do all 5 rounds with a few water breaks in between

Katie

Did the leg portion will do upper body tomorrow!

Cady

That one was really hard but I completed it. Really had to
push myself.

Dawn

Had to split it up into 5 different workout sets but such a great mix of heavy lifting and HIIT type stuff. Loved it!

Ashley

I did 4 bicep curls with a 50 lb barbell. This is a huge accomplishment for me Ive been scared to increase weight and push limits having a csection 3 months ago but listened to my body and knew my limit!!!

Brynne

Dead! Got through 3 rounds before my baby woke up.

Kelly OConnor

This was by far one of my favorite workouts of the entire program!

Samantha Slenbaker

I finally got out of my comfort zone and went heavier for every exercise 💪🏽

Ciara

Tough! I had to split it up a little between the first 4 movements and the rest with how much equipment I was using, but did my best to not take breaks until the end of the set. A good challenge!

Abby

Man every workout this week is making me feel out of shape!! Modified the v ups. And those lung deficits were killer.

Megan

Great workout! I really haven’t done barbell PP. they felt a little wonky, but surprisingly my form was good! I really had to push through those last two rounds. My body was TIRED.

Cleo

Gave myself the Toughlove to work out with my 13-month-old and was able to get through four rounds but also give myself Grace to not be frustrated that I didn’t get to get through everything. 💕

Michael

You really wanted to bring the sweat sessions this week

Kassandra Soto

This circuit will alternate between a strength movement and a plyometric/Bodyweight movement.

On the movements with 8 reps, push yourself with the weight you choose. If you really want to lift heavy, bump the weight even more and do 5-6 reps on the strength.

Anything done with a barbell can be done with dumbbells.

On the plyometrics focus on being explosive and powerful while also being safe. In the later rounds you may need to take some of the jumps out, and that’s okay!

There is no rest written into this circuit. Ideally you’ll go straight into the next movement and the next round: BUT if you need the rest, I want you to take it!!!

This circuit is on the longer side. There’s 10 movements and 5 rounds. Do what you have time for, as always, make these workouts work for 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

This is a strength and plyometric circuit. 

Go heavy on the lifts, go quick on the plyos. 

Minimize rest. But above all, know that you’ve got this 💪🏻

- Start with a shoulder width stance
- Flex at the hips and knees to come down
- Come down until your break parallel 
- Push through your heels to come up
- Keep your chest up and core tight

Barbell squat OR dumbbell squat

These squat jumps will get your heart rate UP! 

You may not be able to maintain the jump towards the end of the circuit. That’s okay. 

You can squat to toe raise or just do standard air squats!

Squat Jumps

The plate/elevation is completely optional here.

What I care most about is keeping your core engaged and stable, and that you push through your glute rather than your back foot.

Elevated Reverse Lunge (dumbbells okay!)

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

Form is shown with both a barbell and a pair of dumbbells.


Remember weight should be in the heels/ distributed throughout your whole foot. 

Deadlift no no’s:
Rounded back
Weight falling forward on the toes 
Head and neck arched 
Low back arch 
Knees and toes facing and turning inward

Deadlift (dumbbells okay!)

- Stand with your feet shoulder-width apart
- Your palms should be facing your body, and your torso should be nearly parallel to the ground
- Pull your shoulders down and back and brace your core before starting the exercise
- Lift the kettlebell off the ground and allow it to swing between your legs
- Your knees should bend slightly during this movement, keep your back flat and neck straight
- Forcefully drive your hips forward to propel the kettlebell into the air Control the kettlebell with your arms, but don't pull it up
- Allow the kettlebell to swing down and back through your legs
- Control the descent by keeping your core engaged

KB swing

Anytime we have an overhead movement, it is absolutely imperative to keep the core engaged.

Wrap your TVA, neutral spine, core engaged, we want a posterior pelvic tilt (no arch in the low back). 

You should feel this in your shoulders, core, delts, and even some in your chest.

Barbell or dumbbell shoulder  press

- Lie on the floor face down and body straight with your toes on the floor and your hands shoulder with apart
- Make sure you are holding your torso up at arms length
- Lower yourself until your chest almost touches the floor 
- Press your upper body back up to the starting position and squeeze your chest

Pushups

- Hold the dumbbells by your sides
- Curl the dumbbells up 
- Squeeze your biceps at the top

Heavy bicep curls

Focus on form here! 

Only go as far in range of motion in your kick out as your core will allow. 

If you start to cone, lower the range of motion or do one foot at a time using your other leg for support.

Tuck Kick Outs

Weekly Challenge 9.13.21

Week 6 Day 4: Strength + Conditioning

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 ☠️

Danielle

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!!

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 4: Strength + Conditioning

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