Name: Playbook - Hannah Bower - Full Body 11.23.24
Uploaded: 2026-06-14T19:47:00.356Z
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 Sizzle| Week 3 Day 5| Pelvic Floor  + Cardio

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

Summer Sizzle| Week 3 Day 3| Power & Athleticism

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

Summer Sizzle| Week 3 Day 1| Power + Athleticism

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

This is a challenging workout for gym users and doesn’t relocate a realistic gym set up. I had to skip the treadmill intervals because the treadmill location is not near a location where I could complete the other exercises.

Jessica

Dead and dying but happy about it 🥵 The sweat is pouring down my face

Rachel T

Erin

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

I love the combination of strength training with core!!!

Hannah

jessica

Taylor

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

Veronica

I had to take a 2 day break after the week 2 day 1 workout because I was sooo sore! This was so challenging today.. those jump squats at the end wowwww

Alexandra

Summer sizzle| Week 2 Day 2l Metabolic Conditioning

Eugenia

Laura

Summer Sizzle| Week 2 Day 1: Power + Athleticism

Did this over the lifting since I’m having muscle fatigue

Summer Sizzle| Week 1 Day 5: Core + Recovery

Felt easy but I’m very sweaty so I know I pushed it! Quite pleasing to have it feel easy but still get some good work done

Morgan

I thought this was gonna be easy peasy but boy I was wrong!  Talk about a sweaty mess! 🥵 ♥️

This was sooo fun and wow dripping sweat yet again!

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

Killer! Even got a dude fist bump in the middle!

Kelsey

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

Loved this workout! Can’t wait to increase weight on those db thrusters 😈

My favorite!!! I loooove a HIIT workout and this checked all the boxes 🤩

Sweaty mess. I told myself “maybe 8 rounds”, but once I got there I knew I could push through. I modified the box jumps and push-ups on the 5h round so I think that helped give me a bit more stamina. But boy, by those last 2 rounds I was getting gassed. Surprised myself by getting Tabata done pretty easily too. Gonna be sore tomorrow!

Summer sizzle| Week 1 Day 2l Metabolic Conditioning

Took a week off for deload and the first actual week of summer and this was such a good welcome back! Looking forward to this program

A week behind and loved this one!! Great way to start the week!💪

Rose

Ended the week with this workout and it was the perfect start to the weekend 🙌🏼

NEW! Summer Sizzle| Week 1 Day 1| Power Athleticm

Glad to get this one done on the earlier side today!! Can’t believe I finished this program even with all the set backs! Can’t wait to start Enough tomorrow!!

RECLAIM| Phase 3| Week 4 Day 5| Upperbody DELOAD

Feeling good! Can’t wait to start Enough!!

RECLAIM Phase3| Week 4 Day 4| Lower Body| Deload

Reclaim Phase 3| Week  4 Day 3| Sprints + Core

So glad this deload week is lining up with my period 😊 makes it easier to convince myself to do a workout when I don’t it won’t be too hard.

Love those Z sits both challenging and provide lots of feedback

RECLAIM Phase 3| Week 4 Day 2| Upper Body DELOAD

A great deload day! Very sweaty, but felt good!

Hit a PR on the single leg press! Not too bad for a deload day!

Reclaim Phase 3| Week 4 Day 1| Lowerbody DELOAD

Felt stronger than I thought I would today! Was on vacay so didn’t do any of these workouts, but still did 2 rucks and 2 walks while away. Feels good to get back in to it!

Dedra

RECLAIM| Phase 3| Week 3 Day 5| Upperbody Athletic + Power

Felt good to crush this workout before vacay! This week lined up perfectly with my cycle so feeling extra strong 💪🏼💪🏼

Did nooooot want to move today but turned my brain off and got after it. Feeling better than when I started for sure

Pleasantly surprised with my increase and weight and performance all around 🤩

RECLAIM Phase3| Week 3 Day 4| Lower Body Athleticism + Power

I did the warm up, 8k + 9 min sprints and the core exercises. I'm exhausted and happy for it!. 🤜🏻🤛🏻

Completed last night but forgot to finish in app. 12mph is VERY fast for my little legs to go but I DID do it 🏃🏻‍♀️💨

lol she said, “sorry if these rolling V-ups give you ptsd” 😂

Reclaim Phase 3| Week 3 Day 3| Sprints + Core

Upper body is never my fave but I love this workout!

Deja

RECLAIM Phase 3| Week 3 Day 2| Upper Body Strength + Power

Upped my weights in most of the exercises and still felt like I could’ve gone heavier! Feeling goooooddd today!!

🔥 🔥🔥🔥🔥🔥
Opted for Spanish squats. My quads are on fire!!

Sweaty 😓 great one for the middle of the week

Reclaim Phase 3| Week 3 Day 1| Lowerbody Strength + Power

I am getting better at it and upping the weight in some including landmine ones.

Dominique

The around the world lateral shuffle I find fun to do 😁

RECLAIM| Phase 3| Week 2 Day 5| Upperbody Athletic + Power

I enjoyed it. Intense and simple at the same time.

Didn’t increase weight as much as I feel like I could’ve because my knee was bothering me today but still felt good to get this one done!

RECLAIM Phase3| Week 2 Day 4| Lower Body Athleticism + Power

Couldn’t push myself as hard until the last 20 seconds since I had my 3yr old riding his strider and he wasn’t going that fast 🤣 but did what I could!! I loved it still!

Kayla 

I enjoyed core and cardio. Enjoyed most of it.

Julia

Reclaim Phase 3| Week 2 Day 3| Sprints + Core

I am enjoying it and learning about getting more comfortable and confident in the movements while being stacked.

My push presses are feeling so much better 💪🏽🔥

RECLAIM Phase 3| Week 2 Day 2| Upper Body Strength + Power

I just got done with reclaim you march challenge and was wanting more workouts from Hannah! It was great!! I loved it. Although I have bands at home, my gym doesn’t have the bands like in her videos so I’ll have to bring mine from home next time! I did everything without bands at a slower tempo and I just love love loved it!! Soo good!! 10/10 recommend!

It’s been really hard mentally to stay consistent recently. I’m so glad I convinced myself to just do it today! Felt so good!

I definitely feel it in the glutes and certain areas. I took my time in the exercise. I enjoyed it until the end.

Reclaim Phase 3| Week 2 Day 1| Lowerbody Strength + Power

Courtney

I enjoyed learning new things and took my time on this one.

Whew! Always a little rough doing new exercises, the workout doesn’t feel as smooth but I’m excited to keep going and improving on everything! Felt good to move today, listened to my body and had an unplanned rest day yesterday.

Reclaim Phase 3| Week 1 Day 1| Lowerbody Strength + Power

Loving the little changes in phase 3! Felt really good today!

I enjoyed the upper body and things changed up. I also enjoy the stretches and cool down.

One of the best upper body workouts! 🤜🏻🤛🏻

RECLAIM| Phase 3| Week 1 Day 5| Upperbody Athletic + Power

Did not want to workout today but so glad I did!!

I enjoy lower body and I find it helpful.

RECLAIM Phase3| Week 1 Day 4| Lower Body Athleticism + Power

What a great workout, I also did the running twice! Inspired 🫶🏻

Wow that was good! Did 2 rounds of the treadmill work 👌🏻

Okay those rolling v ups did piss me off at first but once I got in motion no one could tell me shhhhh 🤪🤘🏻
I did struggle to roll from Superman back to my right side without a little finger push but I’ll work on it

Reclaim Phase 3| Week 1 Day 3| Sprints + Core

Felt good to get this done today! Definitely didn’t get as many workouts in this week as I had hoped, but next week is a new week!

I'm seeing some muscles 😱😍 I'm feeling so strong girls!!!

So loved every second of that. Feel so powerful!!!

RECLAIM Phase 3| Week 1 Day 2| Upper Body Strength + Power

We just did a little bit of errry thang today. Finally got connected with me PF which was really cool and strange at the same time.

Optional| HIIT & Mobility/Recovery

Some are challenging but I really enjoyed it.

Much needed core workout after week I had

Ooohh weee.  First time doing this and it has some really sneaky tough moves!  May be a new fave workout.

Reclaim| Bonus Advanced Deep Core (optional)

Reclaim phase 2| Week 4 Day 3| Deep Core + Cardio

My kids were screaming the entire workout but I still feel better getting it done! Here’s to a quick and easy bedtime😅

Shelby

Kept it about the same as last week as I found I had a bit more in the tank than I thought I did coming into my workout today so I increased sets and reps where I felt it and got a god sweat in!

Thank goodness it’s de load on spring break! Working out with 4 under 6 isn’t not easy 😅

Zarah

Reclaim phase 2| Week 4 Day 1| Lower Body Strength| Deload

Hey I finally tried the deficit with the box, instead of grabbing my leg and hey it felt so good. I was able to do it with great balance and form. 🤜🏻🤛🏻

Got it done and feeling great! This might be my favorite routine of this phase

Lowered the weights and heights but it all still felt good!

RECLAIM Phase2| Week 4 Day 4| Lower Body Athleticism| Deload

RECLAIM| Phase 2| Week 4 Day 5| Athletic Upperbody| deload

Might be lower weights and less reps, but she still will make ya sweat!

Decreased sets but kept weights and reps about the same and am already shaky 🤪

RECLAIM Phase 2| Week 4 Day 2| Upper Body Strength| Deload

These kinds of workouts make me feel like a professional athlete 🤜🏻🤛🏻 I love it.

RECLAIM| Phase 2| Week 3 Day 5| Athletic Upperbody

I enjoyed it and it makes sense to take it slow instead is rushing to maintain posture. I find it to be helpful is what I need.

Did not have time for the cool down today! But holy moly I’m dead 💀💀💀 woke up early and did a ruck with the hubby too. Great lower body day today!

That post period strength man 😂💪🏻😅

RECLAIM Phase2| Week 3 Day 4| Lower Body Athleticism

Completed yesterday but forgot to finish in app. Good day to switch things up because my body was hurting

This was a nicely timed workout as I needed to give my body a break from lifting.

Reclaim phase 2| Week 3 Day 3| Deep Core + Cardio

Added weight to my OH presses! Was a struggle at the end but felt good! My arms are dead 🩵

Lauren

Overhead press has always been so hard for me to progress but I’m finally noticing improvements here!

RECLAIM Phase 2| Week 3 Day 2| Upper Body Strength

Whew! That was a good one! Was able to increase my weight a little in the DL and hip thrusts! 💪🏼

BECKY

Today was hard! I felt like everything was just a little bit off today but that’s okay. I still got it done and am proud I didn’t quit

Reclaim phase 2| Week 3 Day 1| Lower Body Strength

Loving the landmine rotational clean and press!! Feels so good to do.

Loved this upper body. Love the athletic days 🔥 💪🏽 Starting to do more cardio again. Feels great 😌

RECLAIM| Phase 2| Week 2 Day 5| Athletic Upperbody

Ran out of time and didn’t get to do the cool down BUT! This workout felt so good! Definitely feel stronger in most of the exercises today.

Jennifer

RECLAIM Phase2| Week 2 Day 4| Lower Body Athleticism

I enjoyed it from the beginning to the end and helpful especially after legs day the previous day.

Full Body 11.23.24

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