Name: Playbook - Hannah Bower - Full Body Conditioning: 12.17.24
Uploaded: 2025-12-03T15:39:08.464Z
Duration: 30 min
Description: Full Body Conditioning: 12.17.24

Modified greatly for 23 weeks pregnant and bodyweight only!
3 rounds of:
Alternating lunge jumps
Bench dips
Burpees
Duck walks 
Push ups
Sumo pulses
Good stuff!!

Celine

Lindsay

Elisheva

Stephanie

🥵💦 that was a good one for a first workout in over a year!!

Emma Vangrimbergen

Taylor

Second set was hard for my brain to figure out 🤣 overall good but had to skip the burnouts due to time

Paula Kane

Same structure but some new movements!

You’ll have two circuits (each with a deadline of 10 minutes) and two burnouts (2-3 minutes)

This is a conditioning/endurance workout! Enjoy!

Recommended reps: whatever feels good 😊 or about 10 reps or circles + 10 reps of twists 
Recommended band weight: light 

Equipment modifications: pvc pipe, broom 

Modifications: limit range of motion, wide grip, remove band all together and perform circles + twist 

Substitution: windmills 

Form:
-start standing with your ribs stacked over your pelvis and chest tall, feet firmly planted on the ground 
-hold a band or pvc pipe down in front of your thighs, hands as wide or as narrow as needed for pain free range of motion 
-lift the band up overhead and then behind your head towards your lower back 
-only go as far as range of motion safely and comfortably allows 
-you should feel a stretch, but never sharp pain 
-then lift your hands back overhead to starting position 
-repeat recommended reps 
-then lift the band overhead with arms extend 
-keeping this position twist your entire torso back and forth opening up your entire thoracic cavity

Banded Arm Circles + Twist

Recommended reps: 5-10 per side 

Modifications: remove weights, place arms to a T

Substitutions: scorpions 


Form:
-start lying in your back with your hands held down above your head in a Y position with a pair of weights 
-feet are extended out 
-begin to roll to one side of your body 
-take your top knee and bend it and extend it out towards the ground creating an entire torso twist 
-twist as far as range of motion allows 
-then roll back to stating position over to your other side 
-bend your knee and twist it as far as range of motion allows
-go slow

Weighted Lying Windmill

Recommended reps: 5-10

Modifications: widen knees as belly grows

Form:
-Staying in preacher child’s pose position, with shins flat on the ground, glutes to heels, chest to the floor, and arms extended out in front of you 
-rock your weight as far into your heels and down into your chest as you can 
-perform a diaphragmatic breath, exhaling deeply as you do this 
-then on your inhale shift your weight forward up into your hands
-repeat

Child Pose Rocks

Warm-Up

Your goal with this circuit is to try and go through it 4x. HOWEVER, to keep this workout time friendly, there’s a time limit, at the 10 minute mark no matter where you’re at in your circuit you call it at 10 minutes. 

And while you want to challenge yourself: form> speed, the time limit is just to add some fun, but at the end of the day quality reps and challenging weight is more important than getting through all 4 rounds.

Find a pace, challenge yourself, and keep going!

Reps are per side
Recommended reps: 8-10
Perform reps on one side first
Recommended tempo: explosive 

Modifications: remove the hop, step up to toe raise 

Substitutions: reverse lunge to knee drive 

Form:
-start standing a few inches in front of a box, bench, or safe surface 
-stand tall with core engaged, shoulders retracted 
-lean and hinge forward at the hips so that your Bodyweight is hovering over your foot
-without as minimal jumping or pressing as you can, gently push off your back foot, press through your front glute to “explode” to extension 
-as you’re driving your front foot down, drive your back foot up to a 90 degree angle at the height of your jump 
-as gravity pulls you down, land with a slight bend in your knee and a flat foot 
-the minute your back leg touches the ground rebound into the next rep 
-perform all reps on one side before moving to the other

Explosive Step-Ups

Recommended reps: 10

Equipment modifications: chair, bench, ottoman

Modifications: limit range of motion 

For increase challenge add weight, and slow down tempo 

Form:
-start with your hands firmly planted on the edge of a surface, feet stretched out in front either on the ground or another elevated surface 
- Bend the elbows to lower down, keeping your feet forward of your body, either on the ground or elevated 
- Keep your elbows close to your body and your torso tipped forward 
-think about pushing and keeping your chest open toward the sky 
- Extend your arms engaging your chest to push up

Dips

Recommended reps: 8-10

Modifications: perform on the ground, tuck one knee up at a time, limit range of motion, remove weight 

Substations: situps, deadbugs 

Form:
-start seated on the bench with your ribs stacked over pelvis, hands gripping the bench, and an optional weight between your feet
-begin to engage your hip flexors and your core to draw your knees up and toward your belly
-at the same time you will lean forward with your chest to see how close you can get your knees and your shoulders
-from there you will pause at the top of the rep
-then you will extend your legs outward at the same time you will lean your torso backward as far as range of motion
-once you hit your extension level, draw your knees and shoulders back together again

Bench Tuck-Ups

Circuit #1

Your goal with this circuit is to try and go through it 4x. HOWEVER, to keep this workout time friendly, there’s a time limit, at the 10 minute mark no matter where you’re at in your circuit you call it at 10 minutes. 

Find a pace, challenge yourself, and keep going!

Recommended reps: 10
Recommended weight: medium to heavy 

Modifications: step back instead of jump 

Substitutions: standard deadlift, kettlebell swing 


Form
-start standing with a pair of weights in your hands 
-lower your chest to place your weights onto the ground keeping your hands in contact with the weights 
-either stepping or jumping back, shoot your feet into a plank position 
-briefly pause
-step or jump your feet back to being underneath your hips 
-from here, perform a deadlift 
-keep your spine neutral, engage your core, shift your weight into your heels and extend to standing 
-repeat

Burpee Deadlift

Recommend reps: 8-10
Recommended weight: medium to heavy 


Equipment substitutions: kettlebell, bands 

Modifications: instead of performing a snatch like motion to get the weight overhead, break the movement up: deadlift, curl, press 

Form:
-start standing your ribs stacked over pelvis, chest tall, and feet planted firmly in the ground about hip width apart 
-hold your weights down in front of your thighs 
-lower down to the ground by hinging at your hips and bending your knees 
-you’ll lower far enough for your weights to gently touch the ground 
-from there, extend your hips similar to how you would a kettlebell swing 
-this is to help generate momentum to snatch or pull your weights from below your hips to shoulder level 
-you can pause the weights at your shoulder and then strict press them overhead, or you can continue with a snatch motion and snatch them overhead 
-do not lock out your elbows overhead 
-once weights are overhead, lower them to the ground
-repeat

Devil Press

Recommended reps: 10
Recommended weight: light to medium

Modifications; remove the weight, limit range of motion, place your feet on the ground

Substitutions: sit-ups, eccentric sit-ups, crunches 

Form:
-start seated with your weight shifted towards your upper glutes/sacrum 
-keep your chest tall and core appropriately engaged to manage any pressure you may have
-hold your weight by your chest
-pretend a sting is attached to your chest  and someone is pulling it to keep it upright
-bend your knees at a 90 degree angle and lift them a few inches off the ground 
-twist your entire torso to one side as if to touch your elbow to the ground
-switch sides 
-repeat

Russian Twist

Circuit #2

Set the timer for 3 minutes, rest as little as possible and repeat the two movements until the timer is up.

Recommended reps: 6-8TOTAL steps per leg and direction 
Recommended widget: light to medium 

Modifications: perform without weight

Substations: frog squats

Form:
-start in a deep frog or duck squat, hips are parallel with your knees, glutes are close to your heels 
-hold a weight by your chest in a front racked position 
-keep your chest tall and ribs stacked over pelvis 
-keeping your glutes as low as you can to the ground step forward with one root, you’ll maintain a 90+ degree bend in your knees throughout 
-continue to walk like this, staying as low to the ground as you can for the recommended reps

Forward and Backward Duck Walks

Recommended reps: 8-10

Recommended weight: light to Bodyweight 

Modifications: limit range of motion 

Substitutions: squat pulses, static wall sit 

Form:
Start with feet wider than hip width and toes pointed slightly out
-hinge forward at the hips to have a forward lean (this will help target glutes)
-squat down about 3/4 of the way down.
-then begin to rise
-about 3/4 of the way up, lower back down
-continue to pulse between almost all the way down and almost all the way up, never fully completing the rep 
-keep an engaged range of motion never getting hips lower than parallel and ever extended all the way

Sumo squat pulses

Burnout #1

Set the timer for 3 minutes, rest as little as possible and repeat the two movements until the timer is up.

Perform all the reps on one side first before moving to the next, so you’ll do: right side plank twists into right side delt raise before moving on to the left side.

Recommended reps: 8-10 per side 

Modifications: place your bottom knee on the ground for more support, limit range of motion on the twist 

Substitutions: standard static side planks 

Form:
-start in a side plank position with your core engaged 
-hand is underneath shoulders, hips are stacked upon each other, core and glute are engaged 
-keeping your hips driving upward twist your top elbow down to the ground 
-using your obliques straighten back to side plank position.

Side Plank Twist

Recommended reps: 5-10 per side 
Recommended weight/resistance: light to medium 

Modifications: can place bottom knee down (shown in video)

Substitution: leaning delt raise 

Form:
-start laying on your side with your forearm flat on the ground and ankles stacked on one another 
-press into your forearm and your bottom knee and shin to help lift your hips and torso up off the ground 
-make sure that your elbow is underneath your shoulder 
-have your shoulders stacked upon each other and your hips stacked upon each other 
-with your top hand, grab your weight and extend it out in front of you 
-maintain integrity of your side plank as you begin to lift the weight about shoulder level or higher 
-lower slow and controlled without twisting your torso 
-repeat

Side Plank Delt Raise

Burnout #2

Full Body Conditioning: 12.17.24

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.

Dominique

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: 12.17.24

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