Name: Playbook - Hannah Bower - Gym Full Body 8.16.21
Uploaded: 2024-03-06T20:30:23.820Z
Duration: 50 min
Description: Gym Full Body 8.16.21

I LOVED the level of difficulty within these skills💪🏼 leaving feeling strong AF🥵🥵

Kayla

Holy crap this was a killer strength challenge!!! Those pistols suck ass lol. How do you come up with these crazy but GOOD workouts. Thank you for these, it helps me go to the gym and already know what to do

Bailey

The mechanics of that v-up pistol squat.. I just couldn’t do it

Erin

Cynthia Contreras

Love the challenge!!! Made some bloopers! But loved trying!! 🤪😉

Megan

Caroline

Here it is! A strength-based challenge! 

You will need a barbell, a band, and a medicine ball (optional).

Thank you all who voted in the Facebook Community Group Poll! 

For this workout you will set a timer for 50 minutes (or however many you have available). 

Within this 50 minutes you are going to go through 1 giant set of 8 movements as many times as you can. 

The goal is to have zero/minimal rest between movements, but you may have up to 5 minutes rest between rounds. 

You’ve got this!

Here it is! A strength-based challenge! 

Thank you all who voted in the Facebook Community Group Poll! 

For this workout you will set a timer for 50 minutes (or however many you have available). 

Within this 50 minutes you are going to go through 1 giant set of movements as many times as you can. 

Reminder: The reps in this workout will all be PER side, with the exception of toe raises! Please read the description for them 🙏🏻

The goal is to have zero/minimal rest between movements, but you may have up to 5 minutes rest between rounds. 

You’ve got this!

The additional plate/deficit is optional! 

Reminders for deadlifts: 

-engage your core and retract your shoulders BEFORE you start your pull. 

-keep your weight in the middle/heels of your feet. You do not want your weight shifted to your toes.

-maintain core control the entire time.

-keep your back flat (no arching in your low back or rounding in your shoulders).

And as always, for a more in depth review, head over to the tutorials highlight and watch the deadlift video 🙏🏻

Deficit Deadlifts

The band for these are optional (however they will provide an additional challenge).

Invented rows are fantastic tool for pull-up progressions. 

Tips for inverted row:

The more parallel your torso is with the ground, the harder it is. For a modification place the bar higher up and angle yourself more at a 45 degree angle.

Another way to modify would be to place the bar where you would for your squat, grip the bar, and then kick your feet slightly out and then pull your chest to the bar from there.

Banded Inverted Rows

This is a banded and deficit single leg Romanian deadlift.  Woof that’s a mouthful 😅

The band and the deficit are optional! You can absolutely do these body weight or with a dumbbell. 

Tips:
Core engaged 
Knee slight bent
Knee points over toe (does not fall inward).
Hips stay square and point directly to the ground. 
Back stays flat (no arching or rounding).

Banded+ Deficit Single Leg Romanian Deadlift

Remember that glute bridges is also a core exercise, so be sure to keep your core engaged and watch for signs of coning/breadloafing. 

With these glute bridges, the number one priority is proper hip placement. 

You want to tilt your hips forward as if you had a bowl on your lap and were trying to spill the bowl onto your chest. This is how you will engage your glutes. For more in-depth review watch the glute bridge video under tutorials highlight 🙏🏻💛

Glute Bridge

This one is a CHALLENGE 

You’ll start with a V-Up ( or tuck-up, or toe touch, or bicycle) into a single leg pistol squat. 

You may need to use your hands to help you a little off the ground. Or you may need to use both legs or you can use your other foot by lightly placing it out in front of you for assistance (especially with balancing)

You can absolutely modify the movement itself or the reps 🙏🏻

V-Up to Pistol Squat

In this video you’ll see two ways of doing these. 

The first few reps I walk my hands over, placing one hand on the medball at a time. 

And then later there’s a few reps to show that you can explosively press off the ground over the medball. Do whatever feels right for you 💛

You can absolutely go on your knees for these!

Alternating Medball Push-ups

There are three levels you can do these at! 

Knees at hip level, knees at bellybutton level, and knees at chest level. 

The higher you go the harder it gets. 

When in doubt you can just do hanging knee tuck ups without the twists or do the twists separately 🙏🏻

Bent Knee Windshield Wipers

READ ME: 

In this set you will do 5 single right leg toe raises, 5 together, 5 on the left, and then 5 together so you will do  20 TOTAL reps! 

Toe raises are not about speed or bouncing. They are about control go slowly and isolate your calf rather using momentum.

Banded Toe Raises

Weekly Challenge 8.16.21

Gym Full Body 8.16.21

Catherine

got feedback from my boyfriend to start circuit training and holy shoot i have not sweat like this since highschool!

Rachel Macias

My postpartum body could only take me through half of this but it was brutal!

Minimal Equipment Fullbody 12.7.22

Carina

These are the best quick workouts that pack a punch. I’m very grateful to have these during such a busy time of the year 🙌🏻🎅🏼

Michelle

Did 1 round since I did this after cardio and was already spent. Those ninja kick modifications are brutal. 🤣

Emily Storm

Bodyweight Fullbody 11.30.22

Jillian

Amanda

Morgan

Minimal Equipment Fullbody 11.28.22

This one is hard and good, had to modify but I will work up to the full exercise!!
Love the last one!!!

Brook

Katie

Gym Full Body 10.26.22

Wow! I struggled! I had to use moderate weights! 😅💪🏻

Kiki

Pushing myself to be in shape for my surgery!

Molly

Love that I was able to do it at home! Such a good workout, thank you!

Jocelyn

Minimal Equipment FullBody 10.5.22

Needed a „break“ inbetween the actual ignite challenge 🤣 Really loving bodyweight workouts!! Please make a challenge 😁😁

Ouch. Those curtsy lunges about took me out and I only did 3 sets. First workout back after a hiatus, holidays and being sick. Great first workout back sweat sesh. 🥵

Bodyweight FullBody 9.28.22

It's always a challenge!!!🦾😅👍🏻

I like it! 🤩 the upper body series are the most strenuous! 
I reduced the reps in the last two rounds! 😅for the abdomen instead I increased to 4 sets!

Dumbbell Full Body Challenge 9.26.22

Needed a quick physical/mental pick me up and this was it 🫶🏼

Saved this one as a favorite for sure!! This one snuck up on me quick 😅

Caitlin

I genuinely feel soooo happy after doing your workouts!! It doesn't need to be 17000 steps to feel good and feel strong 💪 I appreciate you immensely ❤️

Heba

Felt good to get some movement in♥️. It was a longgggg day!

Cleo

Barbell Full Body 9.26.22

Eugenia

Mariah

This one was fun! I played with the modifications and it had me running out of breath! These shorter effective workouts are so prime for me in the early morning! Thank you ❤️

Gym Full Body 8.16.21

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