Name: Playbook - Hannah Bower - Full Body 10.26.24
Uploaded: 2025-07-18T02:13:09.808Z
Duration: 30 min
Description: Full Body 10.26.24

Kathryn

Morgan

Just what I needed to get back into it since I took a short break.

Dominique

Katie

❤️‍🔥 perfect Saturday morning workout!

Michelle

You will need a band and pair of weights for this workout.

This one is short and sweet but hits the spot 🫶🏻

Recommended reps: 5-10

If you need further instruction on diaphragmatic breathing then I HIGHLY suggest getting the Pregnancy and Postpartum Core Guide.

Breathing Instruction:
-start on all fours with hands under your shoulders and knees under your hips 
-wrap a therapy band around your rib cage so that you have external feedback for your 360 degree breathing 
-breathe into your ribcage thinking about expanding your diaphragm and rib cage in 360 degrees (meaning your front, back, and both sides of your rib cage expand)
-this 360 degree expansion allows your diaphragm to lower, this also lengthens your pelvic floor.
-then on your exhale release your 360 degree breathe as you round your shoulders and upper back as much as you can, this allows your diaphragm, pelvic floor and TA to come back to it's resting tension position. 
-then lower down and arch your back as much as you can
-come back to neutral 
-breathe in 360, relax pelvic floor, then exhale as you repeat your cat cow 

Repeat for 5-10 breaths or however long feels good.

Cat Cow

Recommended reps: 5-10 per side
Recommended band tension: light 

Modifications: remove band 

Form:
-start laying on your side
-cross your top leg over the bottom to plant your top foot outside your bottom thigh 
-hold and band in both hands
-from there, keeping your lower body still take your tip hand and lift it up towards the ceiling and then as far back towards the ground as you can so that you’re in a twisted T position 
-breathe and pause at the depth of your range of motion 
-release tension and bring your hand back to starting 
-repeat reps on each side

Open Books

Recommended reps: 5-10 per side

Modifications: limit range of motion, hold onto a stable surface 

Form:
-start kneeling with your ribs stacked over your pelvis, and shins firmly planted on the ground 
-lift one knee and place your foot on the ground out in front of you into a kneeling lunge position 
-first, establish a posterior pelvic tilt by scooping your hips forward, this alone can create a stretch in hip flexors 
-with a posterior tilt you will then reach your hand that is opposite of your forward planted foot and reach it up over your head and then as far laterally as possible 
-you will feel this in your side body 
-pause at the top of your range of motion 
-maintain your pelvic tilt as you lower your hand 
-release your pelvic tilt to an anterior tilt (arched back) 
-then start the process over by shifting your hips forward like you’re throwing a bowl of water onto yourself 
-reach your hand up and over head

Posterior Tilt Serratus Lunge Reach

Corrective Warmup

You will need a pair of weights for this circuit.

Recommended time: 30 seconds (alternate arms each round)
Recommended weight: medium

Modifications: lighter weight, suitcase carry 

Form:
-start standing with chest tall, ribs stacked over pelvis, and a weight in each hand 
-press one weight overhead leaving the other down by your side 
-keep a slight bend to your overhead elbow 
-properly engage your core to manage any pressure you may have, keep an eye out for rib flaring
-without leaning from side to side begin to walk 
-the key is to keep your torso as still as possible by engaging your core

Uneven Farmer Carry

Recommended reps: 10
Recommended weight: medium to heavy 

Modifications: light weight, Bodyweight air squats 

Substitutions: heavy trap bar deadlift 

Form:
-start standing with your core engaged, shoulders retracted, feet firmly planted on the ground 
-hold a weight in each hand down by your thighs 
-lower down into a squat by hinging at the hips and bending your knees 
-do not let your knees fall inward 
-keep your chest tall
-keep your weight on the balls/flats of your feet and never your toes 
-shift your hips back 
-press through your glutes as you come back to standing

Suitcase Squat

Recommended reps: 10 total (5 per side)
Recommended weight: medium  

Modifications: use a band or hold onto a safe surface, limit range of motion, limit reps 

Substitutions: curtsy lunge, side lunge 

Form:
- Start in a standing position with a tall chest and ribs stacked over pelvis
-feet are wider than hip-width apart
- begin to bend your knee and lean towards it
- it is okay to lean forward in a hinge motion if you would like 
-toes and knees can point forward or slightly outward, but they cannot fall inward 
- lower as far as range of motion allows, you may feel a stretch in your inner thigh 
- press through your glute back to standing
-alternate sides

Alternating Cossack Lunge

Recommended reps: 8-10
Recommended weight: light to medium 

Modifications: remove the push 
Substitutions: standard shoulder press 

Form:
-start in a standing position with your feet firmly planted on the ground, chest tall, and ribs stacked over pelvis
-slightly bend your knee to load up tension to press your weights to shoulder level
-keeping your torso still and core appropriately engaged press your weights overhead while also pressing through your legs
-do not lock out your elbows or your knees, keep a slight bend in both 
-lower the weights back to your shoulder while also bending your knees loading your next press 
-repeat

Push-Press

Recommended reps: 10 total (5 per side)
Recommended weight: medium to heavy

Equipment Substitution: kettlebell, band 

Modifications: can lower glutes and rep feet back into bear plank, can place knees on the ground, can place chest on a incline bench

Substitutions: pendulum row, standard bent over row 

Form:
- Start in a bent over position, hands placed on your weights which are laid on the ground
-the more your hips are leaning over your hands the harder this will be
- grip one of your weights and begin to pull it towards your chest
-don’t let your torso twist 
- Brace core and maintain shoulder retracted 
- Squeeze your shoulder blades together  as you pull 
-lift the weight to chest level 
-lower the weight all the way to the ground
-switch sides
-repeat

Gorilla Row

Circuit

You will need a band a weight for this core.

Recommended reps: 10 total knee drives 

Modifications: can do this without a band 

Substitutions: deadbugs 

Form:
-start standing with your feet hip width apart ribs stacked over pelvis 
-tie a band torso level to a steady surface 
-step a few feet away from the band so that when your grab it, there is tension 
-hold a weight overhead on your other hand 
-keep the weight, hand, elbow, and shoulder in line 
-maintain the tension in the band and balance of the weight in your other hand by not letting your torso lean one way or the other
-keeping your torso still and core engaged, lift one knee at a time to 90 degrees
-minimize movement by stabilizing your core.

Overhead Paloff Marching

Recommended reps: 8-10 per side 

Modifications: can do this with a band, or a dumbbell 

Substitutions: kneeling Woodchopper 

Form:
-start standing in a standing position, core appropriately engaged, ribs stacked over pelvis 
-tie a band torso level to a steady surface or grab into a cable machine 
-step a few feet away from the band or cable machine so that when your grab it, there is tension 
- extend your hand out in front of you and maintain the tension in the band and balance of the weight in your other hand by not letting your torso lean one way or the other
-keeping your torso still and core engaged twist the cable across your body, twist your entire torso 
-at all times you want to keep your core engaged and your arms straight 
-pause and then untwist back to neutral 
-repeat

Paloff Twist

Core

Full Body 10.26.24

Summer Burn| Week 10 Day 5: Core + Recovery

Damn near took me out but in the best way!

Abby

This one always has me dripping sweat 🙌🏼

Lexi Lou Williams

Hey.. hey you… want a good sweat sesh? Pick this one… you’ll be dropping your glistening magic everywhere!

Summer Burn: Week 10 Day 4| Full Body Conditioning/Flow

This one was a mental challenge today. Didn’t want to workout but did it anyway. I know I’ll never regret moving!

Summer Burn| Week 10 Day 3| Functional Strength & Core

Aissa Trevino

Loved the cool down it was definitely needed!!

Caitlin

Killed it this morning! Proud of myself 💪

Rachel T

Summer Burn| Week 10 Day 2l Metabolic Conditioning

Those V Ups taking me back to my cheerleading conditioning days 😎

This one is a goooood one!

Glad to be back with functional training. Switched to hiit for a while and needed something different ❤️

Jennifer

Summer Burn| Week 10 Day 1| Power Athleticm

My favorite lower intensity running workout!

Summer Burn| Week 9 Day 5| Pelvic Floor  + Cardio

Good start to the week with this one 🤘🏻

Summer Burn| Week 9 Day 4| Functional Strength + Core

I enjoyed it and I felt the burn and working.🔥

Ashley

This one always gives me a good glow sesh 😎

Summer Burn| Week 9 Day 3| Power & Athleticism

Just what I needed and I enjoyed the full body core.

Great sweat and did extra set lifted a little heavier to burn off this anxiety and stress

Michelle 

Summer Burn| Week 9 Day 2| Functional Strength & Core

Kelsey

It went well with the other one I did today. My legs still burned in Bulgarian squat.

It may be a de-load week but we’re still getting a sweat in!

Summer Burn| Week 9 Day 1| Power + Athleticism

Just what I needed today. I couldn’t stand straight when I woke up because my lower back pain so I listened to myself and did this instead of forcing a gym session. Amazing thank you.

I was extremely anxious this morning. Body is tight, mind is tired and I didn’t want to go to gym. This was perfect. ❤️

Summer Burn| Week 8 Day 5| 40 Min Mobility: Follow Along

I took a break from this app to just go back to basic lift spilt. This year has been the hardest year and my gym motivation started to lack again so decided to revisit the app. This workout was just what I needed today

It was good but confusing. Instead of seeing it as options it looks like double exercises with auto timer and longer than 4 minutes. I chose the week 5 since that one I enjoyed and still sweated.

Summer Burn| Week 8 Day 4| Full Body Conditioning Flow

Feel great and I know that I am going to be sore later.

Summer Burn| Week 8 Day 3| Functional Strength + Core

Martyna

Amber

Andrea

Summer Burn| Week 8 Day 2| Metabolic Conditioning

Chelsea

Oh my goodness this was HARD and humbling! 
The deadhangs were frustrating because my grip strength is SO weak that I ended up having a few 5 second hangs towards the end of the 2 minutes 🥵

Summer Burn| Week 8 Day 1: Power + Athleticism

I am done with week 7. I enjoyed the core.

Summer Burn| Week 7 Day 5: Core + Recovery

Cassidy

Absolutely killer but my favorite kind 😈

Summer Burn: Week 7 Day 4| Full Body Conditioning/Flow

Found a new fav exercise in Copenhagen drives! Felt good to try some new but somewhat familiar movements

Just finished Grit 1 and 2 so this was a fun change!

Lisa

Loved the new moves. Feeling tired but STRONG! 💪🏼🔥

Summer Burn| Week 7 Day 3| Functional Strength & Core

I love this one! Sweaty and hard!
The skater with MB finisher definitely finished me 😂😂

Summer Burn| Week 7 Day 2l Metabolic Conditioning

Beatrice

Dripping with sweat after those KB swings!

Tiana

Summer Burn| Week 7 Day 1| Power Athleticm

I’m done with week 6 and I enjoyed it that helped me decompress from work and refreshing.

Summer Burn| Week 6 Day 5| Pelvic Floor  + Cardio

Increased weights but modified a bit at the end because I was so wiped 🥵 looking forward to the three days hamstring soreness 😂

Summer Burn| Week 6 Day 4| Functional Strength + Core

Completed yesterday, killed my legs and core but in a good way. It’s been cool to see the progress

Summer Burn| Week 6 Day 3| Power & Athleticism

Upped weight in everything! Surprised myself because I wasn’t feeling particularly strong today. I’m literally stronger than I think 🥰

Angela

Summer Burn| Week 6 Day 2| Functional Strength & Core

Lindsay

Modified a lot. Shoulders bugging me and I’m not sure why so mostly did body weight but still got sweaty

Stephanie

Summer Burn| Week 6 Day 1| Power + Athleticism

Emilia

I enjoyed the stretches and mobility. Just what I needed for the start of my day.

Brooke

Summer Burn| Week 5 Day 5| 40 Min Mobility: Follow Along

Shreya

Spicy and efficient! Did the 3 min EMOM and had about 30-40 seconds at the end of each round except the last round when I was struggling. Got through the second circuit in about 12min if the rest periods aren’t counted and 15 with 45 sec rest after each set

Summer Burn| Week 5 Day 4| Full Body Conditioning Flow

Will 100000% be feeli by those Supermans tomorrow! 🙇🏻‍♀️

That first circuit is one of my faves. Was dripping sweat by the end. Needed that!

Summer Burn| Week 5 Day 3| Functional Strength + Core

Increased weight and got an additional round in from 4 to 5! Feels good to be moving!

Shawnia

Love this one! Almost 6 sets and am sweatyyyy 🥵

Summer Burn| Week 5 Day 2| Metabolic Conditioning

Reading the comments I was prepared to sweat but HOT DAMN 🥵 🔥 just what my mind and body needed 💪

Summer Burn| Week 5 Day 1: Power + Athleticism

Just what I needed at the start of the day.

Felt good to stretch out the aches and pains

Summer Burn| Week 4 Day 5: Core + Recovery

Loved this! Upped weight for just about everything and felt good!

Summer Burn: Week 4 Day 4| Full Body Conditioning/Flow

Definitely started to lose grip strength in the second circuit at the 3rd set. Had to give up on the hanging tuck ups because I could literally not hold on! 🥹

Shoulder hurt with the hanging core work so I changed that to leg lifts

Summer Burn| Week 4 Day 3| Functional Strength & Core

Dying! Love these workouts. I can’t finish within the minute most of the time, but I’ll get there!

Hannah Sanchez

Summer Burn| Week 4 Day 2l Metabolic Conditioning

Summer Burn| Week 4 Day 1| Power Athleticm

Courtney

Always love mobility at the end of the week. 😍

Summer Burn| Week 3 Day 5| Pelvic Floor  + Cardio

I have not been motivated at all these last couple weeks with illness and just tired of working night shift. I feel like I’m going backwards on my progression.  One day at a time.

Started the night before then finished after midnight. Just what I needed.

Summer Burn| Week 3 Day 4| Functional Strength + Core

I loved this! The bi weekly Pilates really served me for this and it was nice to feel rather than see the work I’ve been doing!!!

This was a good deload week workout that still challenges!

Summer Burn| Week 3 Day 3| Power & Athleticism

Running on low fumes today so this one didn’t hit as much since I didn’t push myself as hard but I’m glad I got some movement in either way

Really enjoy this one for the simplicity!!

Definitely upped my weights and felt great to see the progression in a few weeks!

Summer Burn| Week 3 Day 2| Functional Strength & Core

Completed this Thursday but forgot to finish in app!

Might be low impact but not low on sweat 🥵 loved it!

Loved the break from all the plyo but no less of a sweaty mess than normal. 🥵 😂

Janessa Orwig

Summer Burn| Week 3 Day 1| Power + Athleticism

Loved this! Had both of my sons join in; they play club soccer and wrestle and they both struggled through the mobility. Trying to teach them to be intentional with their breaths and movements! We will be returning to this!

Krista

Dina

It was good. As a former dancer, it was interesting to see how mobile I still am in some areas even while being SO tight in other areas from being postpartum. I really appreciated it. Thank you!

KaLinda

Summer Burn| Week 2 Day 5| 40 Min Mobility: Follow Along

Love all the mobility exercises that you have in place….

Arpita

Think I could have gone from 4 min to 3 which was surprising because I really thought I’d be dragging today due to soreness but I had about 1:35 at the end of each EMOM. Got through circuit b in about 14 min with round 3 being the fastest after I found the flow.

Loved the 3 or 4 min EMOM!! Sooo good! 🔥

Summer Burn| Week 2 Day 4| Full Body Conditioning Flow

Slow burn! 🔥 
Those Superman’s about had me dead and I usually love a Superman! Humbling

My legs were quivering at the end of that. 3 mile run before probably didn’t help. But man those Superman’s burn it all out

Summer Burn| Week 2 Day 3| Functional Strength + Core

Loved this one! Burpees are a love/hate. Love because they work so well, hate because they work so well 🤣

Brianna

Julia

Summer Burn| Week 2 Day 1: Power + Athleticism

I always forget how impactful and good it feels to slow down and do some mobility. Some great work in there

Summer Burn| Week 1 Day 5: Core + Recovery

chio

Steph

Summer Burn: Week 1 Day 4| Full Body Conditioning/Flow

been such a busy couple weeks but finally a solid lift in! this felt amazing!!!!

Summer Burn| Week 1 Day 3| Functional Strength & Core

Brittany

Love the EMOM! The single leg hops were WILD 🔥🥵

Summer Burn| Week 1 Day 2l Metabolic Conditioning

NEW! Summer Burn| Week 1 Day 1| Power Athleticm-5.12

Love this one! Still wishing these were a tiny bit shorter time wise but loving the strength + conditioning piece!

MADE myself do this. That mental strength training though

Full Body 10.26.24

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