Name: Playbook - Hannah Bower - Full Body 11.23.24
Uploaded: 2025-07-08T00:56:34.722Z
Duration: 30 min
Description: Full Body 11.23.24

Kathryn

Krista

Downloading this one! Great quick full body.

Carol1

One of my favorite full body workouts. Wow!!!

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: 10-12 total squats 
Recommended weight: medium to heavy 

Equipment substitutions: dumbbells, kettlebell, band 

Modifications: standard deadlift, goblet squat 

Form: for more in depth review, see tutorial highlight 
- Start with feet wider than hip width and toes pointed slightly out
-chest is tall and ribs are stacked over pelvis
-hold one weight down in front of your thighs
- Appropriately engage your core and lats to retract your shoulders AS you perform your squat
-maintain this bracing position as you squat down by hinging your hips back and keeping your weight distributed to your heels
- keep your weights close to you as you lower into your squat
-at the bottom of your squat or as low as range of motion allows pause
- extend your knees while keeping your chest and torso still to come back to standing
-switch the weight to the other hand 
-repeat

Alternating Sumo Squat

Recommended reps: 8-10 per side 
Recommended weight: medium to heavy (last 2-3 reps should be a challenge)

If you don’t have access to challenging weights: increase reps to 8-12 (slow down tempo, add pause)

Modifications: lower weight, perform as bodyweight, hold onto a surface, limit range of motion, place more weight onto your back foot 
substitutions : Bulgarian split squat, single leg Romanian deadlift, romanian deadlift 
Form: - start standing with your chest tall, think about ribs stacking over your pelvis, and feet hip width distance apart, like you would a standard squat  - Take one foot and slightly place it backwards a few inches behind you - keep the majority of your weight distributed throughout your front foot.  - Toes point forward or slightly outward, but never inward - hold your weight in the opposite hand of your forward foot - Begin to perform a deadlift by hinging at the hips (think about pushing your glutes and hips toward the back of the room) - Keep your spine and chin neutral at this time (no arching or rounding of the back and no ducking and lifting of the chin) - use your back leg for as much or as little support as you need - Lower until the weight is mid-shin level or until you feel engagement in your glute and hamstring - Unhinge by pushing your glutes forward so that they are underneath your ribcage once again.

B-Stance RDL

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

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

Modifications: Bodyweight or with a band, remove the twist 

Substitutions: Turkish get-up or overhead static hold 

Form:
- Start in a kneeling position with your shins flat on the ground 
-press overhead a light weight, keep your wrist in alignment with your shoulder 
-extend the leg that is opposite of the overhead weight out to the side so that you have an adductor stretch 
-keeping your shoulder retracted and engaged 
-lower your chest down to the ground as you slightly twist your torso 
-keep your weight pointed still towards the ceiling as you try and touch your opposite arm forearm to the ground
-keep your chin and eyes looking at the weight the whole time 
-using your obliques, and core, begin to raise your chest 
-keep the weight still the entire time

Adductor Windmill

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 11.23.24

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

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

Summer Burn| Week 9 Day 1| Power + Athleticism

Love this! Trying to incorporate more mobility.  This def made me crack and pop in the right places where I was tense and tight. 🙌🏻💖🔥

Michelle

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

This one is one of my all time favorites. It will make ya 
✨ glisten ✨

Jordan

Although I read carefully the instructions as you asked for, I found the videos confusing 😮‍💨

CristinaLS

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

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

They were not lying. I did sweated and my legs were burning in the end 🥵 🔥

Dominique

Sheina

The AMRAP + the TABATA will make you sweat. If you’re not sweating by the end of it, you didn’t give it your all. 

This one was fun!

Summer Burn| Week 8 Day 2| Metabolic Conditioning

Andrea

It was intense and I catch my breath and I took it slow. I enjoyed moving around.

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

Angela

I was fooled and it did kicked my butt. I still did what I can.

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

So perfect for needing a quick effective workout after a long day! 💪

Chelsea

I enjoyed learning new things and got through it.

Perfect little workout, especially when traveling.

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

Kelsey

Stephanie

Summer Burn| Week 7 Day 2l Metabolic Conditioning

Dripping with sweat after those KB swings!

Tiana

Some stuff was new to me and I enjoyed it.

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

Felt it burned in the end and definitely gained. 🔥

Always my favorite day with the cardio core

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

Really enjoy the core emphasis in this one

Just what I needed for first workout of this week. Still behind but I’m doing it at my own pace.

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 🥰

Morgan

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

Lindsay

Beatrice

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

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

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

Amber

Cassidy

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!

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

Wk2/Day 3 PHASE 1 |2.20.25 | Quads, Glutes & Adductors

Whew! This went both faster and harder than I expected! I usually think of arm days as being slower and lower heart rates but this had me shaking and sweating! 🥵

The finisher is such a fun challenge! 5 mins for me

Wk2/Day 3 PHASE 1 |2.21.25| Chest, Triceps & Delts

That last drop sequence about took me out! Hamstrings WILL be feeling that tomorrow. Tried to go lighter in some areas as I’m planning a long run tomorrow and don’t wanna be too sore but still kicked my butt!

It was good but I will need to add more to the warm up.

Kass

Wk2/Day 1 PHASE 1 | 2.17.25|  Glutes, Hamstrings & Adductors

Didn't get to the 7 mins amarap but did the rest

KRYSTAL

Did half the workout coming off the flu but still feeling like a badass! 💪

Wk2/Day 2 PHASE 1 | 2.18.25| Back, Biceps & Delts

🥹🥵🥵🥵🥵🥵
Did this after a 2.5 mile run and whoooooo boy! Had to use more assistance with sissy squats than normal which was slightly disappointing but think that’s just due to fatigue from the run

Single leg squats killed me… but I was giving the full variation of sisy squats a go and succeeded for one round, little wins

Janine

Amanda

Wk 4 1.30.25 Quads, Glutes & Adductors   

Great workout! My shoulders and chest are shaking!

Shiloh

This series was fun! Looking forward to revisiting these exercises in the future!

Wk 4 |1.31.25| Triceps & Delts 

Fantastic workout! Didn’t mind doing legs tonight, kept my weights the same and see how my recovery feels.

Kiki

WK 4| 1.27.25| Glutes, Hamstrings & Adductors

Great workout! Enjoyed this upper body one!

got it done with a 2 mile recovery run!!🏃🏼‍♀️‍➡️

Wk 4 |1.28.25| Back, Biceps & Delts  

Can’t believe I got through that. I didn’t feel like working out but hit some new PR’s to my current progress. Feels good!

Full Body 11.23.24

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