Name: Playbook - Hannah Bower - Full Body Conditioning: 12.13.24
Uploaded: 2025-12-03T15:39:08.475Z
Duration: 20 min
Description: Full Body Conditioning: 12.13.24

I enjoyed the 20 minute workout. I still felt it burn and sweated it.

Dominique

Only did one round of the circuit
because I added it to a strength workout. But got the sweat going and felt strong. Whole body was shaking at the end

Stephanie

Did this at home with my daughter. Ahaha she was a trooper 😂

Taylor

Didn’t get the jump with the glute bridge- felt chaotic to me so just took out the jump- otherwise a great quick set- off to walk now

Paula Kane

This workout is short and sweet! The circuit should take 15 minutes. Go through it once for something quick and spicy or go through it twice for a longer challenge!

Recommended reps: 3-5 per side 

Modifications: limit range of motion (shown in video)

Form:
- Start standing with your ribs stacked over your pelvis and feet planted firm and wide on the ground 
-shift your weight into one of your feet and bend your knee as far as range of motion allows so that you’re in a deep Cossack lunge position 
-you will feel a stretch in your adductors of your extended leg 
-plant your hand either in the ground or on your thigh so that you can reach the hand opposite of the bent knee up and over your head as far as possible 
-you will feel a stretch in your side body and serratus muscles 
-reach as far as range of motion allows 
-release your arm and then begin to shift your weight into your other foot
-repeat the process

Cossack Serratus Reach

Recommended reps: 5-10
Recommended band tension: light to medium 

Equipment modifications: light dumbbells (1-5lbs)

Modifications: remove band, perform one arm at a time, perform standing 

Substitution: snow angles 

Form:
-stand seated with your chest tall and ribs stacked over your pelvis 
-take a band, or a pair of light dumbbells, in your hands 
-lift your arms so that your elbows are parallel with your shoulders and are bent at a 90 degree angle (wrists in line with elbow)
-keeping your back and chest upright see if you lift your wrists to be on top of your elbow keeping your elbow as high as your shoulder 
-this is a goal post position 
-pause at the top of the rep 
-lower wrist back to being in line with your elbow,
-repeat keeping your elbows as high as your shoulders

Banded Scarecrows

Recommended Circles: 5
Recommended twists: 5 per side 
Recommended Side dips: 5 per side 

Modifications, the wider your grip the easier, limit range of motion 

Form:
-start standing with your feet slightly wider than hip width apart 
-hold a band in between your hands, the closer your hands are together the harder, the wider the easier 
-pull slightly on the band so there’s tension 
-keeping your arms straight you will lift the band up over your head 
-you’ll rotate your shoulder sockets and turn your wrists outwards so that you can lower the hand behind your head towards your lower back
-should feel a good shoulder and chest stretch 
-then you’ll lift your arms back overhead, internally adjust wrist and shoulders to bring the band to starting 
-after those reps you’ll hold your hand overhead in a starfish position and keeping your band tight you’ll twist your entire torso from side to side 
-lastly after those reps you’ll keep your banded tension overhead but instead of twisting you’ll dip your chest from one side to the other

Banded Shoulder Series

Warmup

Each movement will be 40 seconds with 20 seconds rest in between.

This circuit should take 15 minutes! You can go through it once and keep it short and sweet or go through it twice for a little longer of a challenge!

Recommended time: 40 seconds 
Recommended weight; medium 

Modifications: air squats, squat to toe raise, perform movements separately 
Equipment substitutions: barbell, kettlebell, band, cables 
Form: -Start standing with feet flat on the ground shoulder width apart (can be slightly wider) -chest tall with ribs stacked over pelvis -core is appropriately engaged to manage any pressure -weight starts on the ground between your feet -Begin to lower into a squat to grab your weight by hinging your hips back and bending your knees -keep your knees pointing slightly outward or straight ahead, but never falling Inward 
-grap your weight  -press through your feet back to standing position 
-then you will lower the weight to the ground by squatting into a low position -place the weight on the ground and then IMMEDIATELY go into your squat jumps  -instead of standing you’ll press through your feet and explode off the ground  -as you fall toward the ground land with a slight bend in your knees and go right into your next sumo squat by grabbing your weight

Squat to Squat Jump

Recommended time: 40 seconds  

Modifications:place knee down

Substitution: side lying crunch

Form:
-start in a elbow plank position with your forearms flat on the ground, feet extended, hips square, spine neutral (no arching or rounding), and core appropriately engaged to manage pressure
-pick up one of your feet, bend your knees and then drive it laterally to the side to try and touch your knee to your outside elbow
-it is okay to lean into the crunch by shifting your shoulder towards your knee 
-pause at the top of the rep, really mimic the crunch motion 
-then release your leg, and untwist your shoulders back to neutral, and extend your leg back to plank
-repeat on other side

Mountain Climber Crunch

Recommended time: 40 sec
Recommended weight: medium

Equipment substations: barbell, kettlebell, bands, bodyweight

Modifications: perform as Bodyweight, limit range of motion, hold onto a stable surface  
Substitutions: walking lunges, step-ups, B stance squat 
Form: - Start in a standing position. chest tall, ribs stacked over pelvis, and feet firmly planted on the ground  -Keep your chest tall and hold dumbbells at your shoulders (front racked) or by your sides (suitcase) -Step a few inches back by firmly planting your foot on the ground first and then begin to bend your knees down until both are at 90 degrees -it is okay to lean forward in a hinge motion, this will isolate your glute -toes and knees can point forward or slightly outward, but they cannot fall inward  -Press through your glutes and keep your torso tall as you push back to standing -repeat on the opposite side

Alternating Reverse Lunge

Recommended time: 40 sec
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 time: 20-40 seconds per side  (you can choose if it’s 40 total or
40 per side)
Recommended weight: light to medium

Equipment modifications: can perform bodyweight

modifications: can perform on your knees, can perform in bear plank position

substitutions: plank shoulder taps

Form:
-start in a plank position with your core appropriately engaged to manage any pressure, feet hip width apart, hands underneath shoulders, and hips square
-hold a weight in the palm of one hand 
-keeping your hips and shoulders square and core appropriately engaged, press the weight as far forward as you can
-then you’ll pull the weight back to starting position underneath your shoulder
-repeat

Plank Reaches

Recommended time: 40 sec
Recommended weight: medium

Modifications: limit range of motion, choose a light weight

For those who don’t have kettlebell: You’ll use a dumbbell (hold one end of the dumbbell by the head) and only perform the swing to belly button level 

Form:
-start standing with your ribs stacked over pelvis, chest tall, and feet firmly planted on the ground. It is okay if they are slightly wider than hip width
-place your weight between your feet
-pick up your weight and hold it down in front of your pelvis
-using your hips and your glutes you will generate movement to thrust the weight forward
-again, you are not using your arms, this movement is directed solely by your hip thrust
-keep a slight bend in your elbows and always appropriately engage your core to manage any pressure you may have
-swing the kettlebell until it is chest level with slightly bent elbows  
-pause briefly then let gravity pull the kettlebell down 
-as the kettlebell falls downward with gravity you will shift your hips back into a hinge motion. This is important
-do not round your back, again, shift your glutes backwards to keep a neutral spine as the weight swings between your knees
-gravity will begin pulling the weight forward in which you will thrust your hips to generate the swing thus repeating the exercise

Kettlebell Swing

Recommended time: 40 sec on right side only 
Recommended weight: medium to heavy 

Modifications: decrease weight, place hand or knee onto a stable surface 

Substitute: bench row 

Form:
-start with your feet flat on the ground, one foot forward and one backward in a bent over hinged position
-hold a weight in the hand that is opposite of your foreward foot 
-you can place your other hand down on your thigh or out the side for balance  
-in your hinged position your core is appropriately engaged to manage pressure, spine is neutral, and chin is neither tucked nor arched 
-keep a slight bend in your knees 
-begin to row your weight to your rib cage by engaging your scapula and lat muscles as you pull 
-pull until your elbow is at 90 or the weight is close to your ribs 
-pause at the top engaging your lats for 1-3 seconds 
-lower your weight slow and controlled 
-repeat

Right side 2 Point Stance Single Arm Row

Recommended time: 40 seconds 
Recommended weight: medium 

Don’t have access to challenging weights? Increase reps to 12-15, slow down tempo, add pause, and 1/2 reps

Equipment substitutions: kettlbells, band, bar 

Form:
-start in a standing or seated position, ribs stacked over pelvis, chest tall, and feet hip width distance apart 
-hold your weights so that your wrists face the ceiling 
-keep your elbows close to your sides and your torso completely still 
-using your biceps, curl the weights one at a time to your shoulders 
-squeeze your biceps at the top of the rep
-lower controlled

Bicep Curl

Recommended time: 40 sec on left side only 
Recommended weight: medium to heavy 

Modifications: decrease weight, place hand or knee onto a stable surface 

Substitute: bench row 

Form:
-start with your feet flat on the ground, one foot forward and one backward in a bent over hinged position
-hold a weight in the hand that is opposite of your foreward foot 
-you can place your other hand down on your thigh or out the side for balance  
-in your hinged position your core is appropriately engaged to manage pressure, spine is neutral, and chin is neither tucked nor arched 
-keep a slight bend in your knees 
-begin to row your weight to your rib cage by engaging your scapula and lat muscles as you pull 
-pull until your elbow is at 90 or the weight is close to your ribs 
-pause at the top engaging your lats for 1-3 seconds 
-lower your weight slow and controlled 
-repeat

Left side 2 Point Stance Single Arm Row

Recommended time: 40 sec
Recommended weight: medium 

Modifications: sit on the floor or perform kneeling 

Substitutions: standard snatch, seated shoulder press 

Form:
-start in a seated position with chest tall and ribs are stacked over pelvis
-hold the weight in one hand 
-appropriately engage your core and your lats AS you begin to snatch the weight either to your shoulder or directly overhead 
-lead the movement with your elbow 
-keep a slight bend in your elbow once the weight overhead
-briefly pause 
-lower the weight down to the ground 
-repeat for recommended reps then switch side

Seated Snatch

Recommended time: 45-50 seconds 

Modifications: closer your knees are to your hips the easier, the more elevated your hands the easier 

Substitutions: ISO crab hold 

Form:
-start with your hands on a slight elevation or flat surface 
-kick out your feet out in front of you 
-keep a slight bend in your elbow as you press your hips up as high as you can 
-think about digging your heels into the ground 
-engage your core and glutes to keep hips lifted 
-hold for recommended time

Reverse Table Top

Recommended time: 40 sec


Substitutions: standard single leg glute bridge, hip thrust 

Form:
-start laying in your back with your feet flat on the ground and knees bent 
-from there, take one foot and extend it until it’s laying straight out in front of you 
-put as much of your bodyweight into the foot that’s bent and use your core and hip flexor to lift your extended leg at the same time you’ll press through your glute to bridge your hips up 
-begin to perform glute bridge with a leg lift by lifting hips and leg up into the air 
-press through your foot until your hips and foot are off the ground 
-lower your leg and hips together

(Left Leg) Single Leg Glute Bridge Jump + Leg Lift

Recommended time: 40 seconds 

Modifications: place your knees down or your hands on an elevated surface.

Feel free to check out the push-up tutorial/progressions video under tutorials highlight

Form:
- start in a plank position 
- core is appropriately engaged to manage pressure, neutral spine, hands underneath shoulders, hips square to the ground, toes firmly planted on the ground, quads engaged 
- lower to the ground with elbows at a 45 degree angle keeping core engaged 
- touch chest to the ground 
- press back to plank keeping core engaged, torso still, and hips square

Push-Up

Recommended time: 40 seconds 

Substitutions: standard single leg glute bridge, hip thrust 

Form:
-start laying in your back with your feet flat on the ground and knees bent 
-from there, take one foot and extend it until it’s laying straight out in front of you 
-put as much of your bodyweight into the foot that’s bent and use your core and hip flexor to lift your extended leg at the same time you’ll press through your glute to bridge your hips up 
-begin to perform glute bridge with a leg lift by lifting hips and leg up into the air 
-press through your foot until your hips and foot are off the ground 
-lower your leg and hips together

(Right Leg) Single Leg Glute Bridge Jumps + Leg Lift

Recommended time: 40 sec

Modifications: deadbug 

Substitutions: static boat pose hold with toes gently touching the ground 

Form:
-sit on your glutes with a tall chest and toes lightly touching the ground 
- extend your arms straight out by your ears or straight out in front of you 
-engage your core/TVA (see tutorials for more information)
-pretend a sting is attached to your chest 
-lift UP with your chest like someone is pulling the string first and then lift both feet off the ground with bent knees
-hold this position with your feet off the ground for as long as you can

Bent Knee Hollow Hold

Circuit

Full Body Conditioning: 12.13.24

This workout feels humongous!!! Super high volume. It might be just me though 😂 if I push the weight in back squats and sumos, I don't much left in the tank for the single leg high volume stuff, WOOF!

Miranda

I so wish I had more time for this one today… I’ll be coming back to it!

Wrapped| Week 4 Day 5| Lowerbody

I took my time and did all of it. I enjoyed the stretches, mobility core and also running at the beginning.

Wrapped| Week 4 Day 3| Deep Core + Mobility

Will definitely go heavier on the finisher next time. Still felt it though 🙌🏻

The workout is bomb, but let’s be real…. that thoracic stretch is always clutch!

Wrapped| Week 4 Day 4| Upperbody

Rose

Wrapped| Week 4 Day 2| Upper Body

Woo always get nervous about leg workouts!! But love getting them done!

Andrea

I know my quads hate to see this workout coming

Rachel T

Wrapped| Week 4 Day 1| Lower Body

Those drop set Bulgarians got the glutes burning! Loved it!

I loved this. I didn’t get to finish due to some hip discomfort but overall it was a challenging workout!

Jaime

Those depth drops are harder than they look. And the med ball twists are harder too only because you’re trying to keep your balance at the same time. I really enjoyed the mobility at the end. One side was definitely tighter than the other. Killer workout. - I’ll be doing this one again!

Chelsi

Wrapped| Week 3 Day 5| Lowerbody

Love the incremental pause lifts! Very effective!

Wrapped| Week 3 Day 4| Upperbody

I enjoyed it and did all of it through even the optionals this time. I find it very helpful and informative.

This is always a welcome stretching session each week!

Wrapped| Week 3 Day 3| Deep Core + Mobility

I enjoyed it and I did felt my body fighting against it especially the shoulder press trying not to arch my back.

Christy

Hannah’s alter ego should be Hanz and Franz because she’s here to pump 👏 you up!

Wrapped| Week 3 Day 2| Upper Body

I enjoyed it and it got easier but I still do feel it.

Zarah

Wrapped| Week 3 Day 1| Lower Body

Whew! Loved the last set with the bridges and copenhagens!! 
I was/am in a funk today and was hoping this would help and it did! Not as much as I wanted but now I’m too tired to be ambiently annoyed so calling it a win 🏆

Morgan

I enjoyed it and finished after midnight! My legs definitely are on fire 🔥

I’m love a good lift! Jello legs are the best!

Wrapped| Week 2 Day 5| Lowerbody

Kelsey

I enjoyed it and I did felt my arms burned in the end. I am glad I had it saved in my favorites to be able to complete it.

Wrapped| Week 2 Day 4| Upperbody

Mindset 3: Motivation

Completed yesterday but forgot to finish in app. Did stairs rather than run and was short on time so had to rush a bit but still enjoyed it!

This workout included such beautiful ranges of motion! Really felt like self care 💕

Sally

Just focused on the hip mobility. It’s 🔥

Michelle 

Wrapped| Week 2 Day 3| Deep Core + Mobility

I think I’ve been converted to liking running??? I did the sprints and then just kept going? Never saw myself as a runner but I’m here for it honestly 🏃🏻‍♀️💨

I got it done and really enjoyed it! Upper body soar and tired.

Wrapped| Week 2 Day 2| Upper Body

Increased weights, feeling sluggish after the holiday so this felt good to be intentional about. Did both the knee CARs and 90/90 swivels bc I’m not quite sure I’m doing the CARs right 😅

Thank you Hannah for this post turkey day sweat! (Yes I know I’m behind on days 🙃)

Fabulous!!  Had to modify the curtsy lunges by decreasing the height and body weight, same
With the step ups. There darn joust won’t cooperate.  But amazing workout. Lifted heavier and added a set.  ❤️❤️❤️

Wrapped| Week 2 Day 1| Lower Body

Lisa

Brittany Carteaux

Wrapped| Week 1 Day 5| Lowerbody

I enjoyed it and learned some new things and my arms did burned in the end.

Loved it!!  Upper body will be sore today 🥰🥰

Wrapped| Week 1 Day 4| Upperbody

I loved this! The pvc pipe mobility definitely was surprising how well I felt things given a little extra feedback! Excited to continue to grow

Erin

Love really
Focused mobility, breath and core work! I definitely need to more of this!!

Brook

Wrapped| Week 1 Day 3| Deep Core + Mobility

Very impressed with myself on those sprints!! Wasn’t sure I still had the 10mph sprints in me post vacay but I did!! Also really needed that thoracic mobility at the end after some 10hour flights. Feeing much more limber but expecting to be sore tomorrow 🤪

The timer on the AMRAP - I wish there was a way to hear the minute cues on the timer

Noelle

Wrapped| Week 1 Day 2| Upper Body

Jaci Jo Krogman

This felt so good! Just got back from a 3 week vacation and came back with a cold but really wanted to get back in the gym and back on routine so I told myself I’d try, took it easy and felt so good!! Definitely could go heavier but didn’t wanna push too hard first day back

NEW! Wrapped| Week 1 Day 1| Lower Body

Increased hip thrust from 240 to 275! And got 25 push-ups (on toes) in 45 seconds - up from 20. 💪🏻

Janessa Orwig

Max Testing Week: Hip Thrust + Push-up

I enjoyed the test and gotten more gain definitely in both since last time.

I don’t have leg press at home so tested with suitcase deadlifts and that increased from 155 to 165.

And for pull-ups. I have not yet conquered a full unassisted pull-up but when I first tested 12 weeks ago I could barely hold my chin above the bar for 3 seconds. Today I held it for a full 10 seconds and felt super strong right up to the end! HUGE progress!

Leg Press stayed at 425 but I wasn’t struggling as much as I was at the start. That equals a win!

Chin ups: 3 full pretty ones and 2 eccentric. 
Thats a slight increase of 200% 😎

Max Testing Week: Chin Up + Leg Press

A great refresher videos before doing them.

Traditional Deadlift: 170 lbs - 14% increase 

Bench Press: 160 lbs. - 7% increase

Max Testing Week: Bench Press + Deadlift

I enjoyed being challenged in the end. I really pushed myself through.

I’m always amazed when I do these! I know I’ve put on muscle and feel stronger but testing it is so eye opening to how much my body has changed in 12 weeks. 

Squat increased from 170 to 190.
Military press increased from 80 to 100.

Max Squat: 165 lbs. - 10% increase 
Max Military Press: 65 lbs. - 8.33% increase

LETS. GOOOOOO!!

Max Testing Week: Squat + Overhead Military Press

11/10/25: Single Arm Row- 50 lbs 11% increase from the start

I did good for getting back into it after being off and on sick last month.

Max Testing Week:  Row + 1 Mile Run

Phase 3 Athleticism| Week 4 Day 5| Upper Body + Sprints

Added a couple sets on some bc I was feeling good!

Hannah….we have to talk. I almost cursed you out on the split lunge box jump superwoman move. I’m not there yet. I cannot do that move at all LOL. I did try tho 🥲
However, the rest was really good 😛

This one felt hard today, but I did it anyway!

Phase 3 Athleticism| Wk 4 D4| Glutes, Hamstrings & Adductors

Great range of motion. I need to work on my balance !

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

Kara

Gabi

It may be “shorter” but it’s still 🔥 🔥 🔥

Phase 3 Athleticism| Week 4 Day 2| Chest, Back & Core

Lexi Lou Williams

Phase 3 Athleticism| Week 4 Day 1| Glutes, Quads & Abductors

I love the finisher for this one! I was able to recruit my back way more with the Superman rainbows this week. So much so that I had to drop the weight a bit for the last round 😅

😲 
👆🏻
the face I made when I did 5 full, unassisted pull ups! 😎🥹🎉

Phase 3 Athleticism| Week 3 Day 5| Upper Body + Sprints

Whew this was hard today. Felt unfocused and a lil negative so those split squat jumps had me saying some bad words but the finisher cheered me up ☺️

Phase 3 Athleticism| Wk 3 D4| Glutes, Hamstrings & Adductors

Whew!! Thought I might die but I didn’t and I did the sprints at 11 mph which still doesn’t seem real to me but I didn’t that!!!!!!

Bruh…. This will give you the best sweat sesh and making you feel like you can do ALLLL the things! Great start to the day!

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

Increased weights in just about everything, 1000% sure I’ll be feeling that tomorrow 🤪

Slow and steady makes ya sweat and the muscles B U R N

Phase 3 Athleticism| Week 3 Day 2| Chest, Back & Core

😮‍💨😮‍💨😮‍💨
First 30min I was feeling pretty good and confident… and then I got the accessories and got my butt kicked!! Felt good tho and hit some prs on the dead stop squat 💃🏻💃🏻💃🏻

This one has quickly become one of my all time favorites! It’s such a good workout and will make you ✨ glisten ✨ like Glenda!

Phase 3 Athleticism| Week 3 Day 1| Glutes, Quads & Abductors

Delaney

Phase 3 Athleticism| Week 2 Day 5| Upper Body + Sprints

Arpita Malhotra

Beast mode activated. 🥵 this phase is my FAVORITE.

Jordan

Phase 3 Athleticism| Wk 2 D4| Glutes, Hamstrings & Adductors

Courtney

Ariana

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

I already know I’m gonna be sore from those plyo pushups again 😅

Got more done than I thought I would! Increased weights in just about everything and kept it pushing! Feeling good, know I’ll feel like mellow tomorrow 😮‍💨

Emily

Phase 3 Athleticism| Week 2 Day 2| Chest, Back & Core

I always leave the gym looking like I don’t know what hit me after your workouts 😆

Upped weights and got my butt kicked but think I could still go a bit heavier for some. Very cool to see and feel the strength built from phases 1&2

Phase 3 Athleticism| Week 2 Day 1| Glutes, Quads & Abductors

I’m over here fighting for my life with these workouts and the grandpas at the gym keep coming up to me telling me I’m kicking butt 😆

Anna

Birthday workout today!! Those Superman’s were the death of me.  Def something to improve on.

Phase 3 Athleticism| Week 1 Day 5| Upper Body + Sprints

Had a lot of people watching the split jump ups! Never knew I had that much power in each leg until today!!💪🏼🫶🏽

Madison

Awesome workout. I had to modify the jumps due to my bad hips. But overall I got a great sweat and feel great

Phase 3 Athleticism| Wk 1 D4| Glutes, Hamstrings & Adductors

Those sprints! Fast and flat felt so much more doable after phase 2 with the 8 percent incline

Omg this hurt so good!! Loved it, I didn’t know I could run that fast!!

Perfect Saturday workout after night shift 🤩🤩🤩

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

This was an awesome upper body. Love this new program ❤️❤️

Phase 3 Athleticism| Week 1 Day 2| Chest, Back & Core

Got to finish it all but the core! Next time!

Sweaty mess. First workout in 2 weeks because of life.  I feel like I lost all my progress. Extremely frustrating. But I showed up for myself.

Full Body Conditioning: 12.13.24

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