Name: Playbook - Hannah Bower - Full Body Conditioning: 12.20.24
Uploaded: 2026-06-14T19:47:00.241Z
Duration: 20 min
Description: Full Body Conditioning: 12.20.24

Morgan

Kiki

Elisheva

Quick and dirty 15min body weight for this one- needed some movement and this was great

Paula Kane

Added a two mile walk just for some steps. Felt good

Stephanie

Katie

Perfect quick workout for this time of year! 🙌🏻🎅🏼

Michelle

Taylor

Adjusting a few movements this week

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 seconss

Modifications: remove the jump and perform static lunge, reverse lunge 

Form:
-start feet firmly planted in the ground 
-hip width distance apart, ribs stacked over pelvis 
-jump or step back into a lunge position keeping chest tall, toes pointing forward, and knees forward or slightly out, but never inward
-lower into a lunge
-at the depth of your lunge push through your feet and your glutes keeping your chest tall 
-in the air switch your lead legs 
-when you land, land into the other side lunge, lower down
-press through your glutes into another jump
-continue to alternate your jumping lunges

Alternating Lunge Jumps

Recommended time: 40 seconds  
Recommended weight: light to medium

Modifications: perform standard shoulder press  OR standard around the worlds


Form:
-start in a standing position with your feet hip width distance apart, chest tall, and ribs stacked over pelvis
-with your wrists facing each other on one end of four dumbbell press the weight overhead from chest level 
-from here, rotate your weight(s) around your head keeping them about 1-3 inches away from your head)
-switch directions
-once the weight is back in front of your face/chest lower the weight to your chest to repeat

Seated Shoulder Press + Around The World

Recommended reps: 40 sec
Recommended weight: light to medium

Equipment modifications: can perform bodyweight

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

substitutions: bear plank shoulder taps

Form:
-start in a bear position with your core appropriately engaged to manage any pressure, feet hip width apart, knees bent at 90 degrees and hovering 1-2 inches off the ground, hands underneath shoulders, and hips square
-place your weight outside a few inches away from your hand
-shift your weight into the hand that is closest to the weight so that your opposite hand can reach through underneath your torso to grab the weight
-once you grab the weight, keep your torso square as you pull it through underneath your torso and place it as far outside your body as you can
-then you’ll place your hand down on the ground and your other hand will then reach through to grab the weight
-the goal is to place it just within reach

Bear Plank Reach Through

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 to heavy 

Modifications: break the movement down (deadlift, curl, press)

Substitutions: devil press 

Form:
-start in a standing position feet slightly wider than hip width apart, chest tall and ribs are stacked over pelvis 
-have a weight on the floor in between your feet
-lower down into a squat/deadlift position to pick the weight up with one hand 
-appropriately engage your core and your lats AS you press through your legs with a neutral spine to snatch the weight either to your shoulder or directly overhead
-keep a slight bend in your elbow with the weight overhead
-lower the weight down to the ground to switch sides

Alternating Snatch

Recommended time: 40 seconds 
Recommended weight: Bodyweight 

Modifications: closer your heels are to your glutes the easier, lower your hips

Substitutions: bench dips, Bodyweight skull crusher, overhead Tricep extensions

Form:
-start in a sitting position with your feet and hands firmly planted on the ground 
-place your hands either straight ahead or slightly outward if that feels good
-dig into your heels to bridge your hips and torso off the ground 
-you may feel a stretch in your biceps and your hip flexors 
-from here, you will bend your elbows at a 45 degree angle to lower your hips to the ground 
-don’t drop your glutes, but rather keep your torso flat and use your triceps to lower down and extend back up

Crab Dips

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 seconds

Modifications: limit range of motion (modified version shown at the end)

Substitutions: full body crunch, sit-up OR tuck up

Form:
-start in a seated position with your chest tall and your bodyweight slightly leaning back, knees bent and heels resting on the ground
-lower your upper and lower body at the same time keeping your head and neck off the ground and your heels off the ground
-appropriately manage core pressure
-from this hollow position lift up your chest like you would a standard sit-up, and tuck-up/ crunch in your knees like you would a tuck-up to meet in the middle
-repeat

Sit-up Tuck-up hybrid

Circuit

Full Body Conditioning: 12.20.24

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

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

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!!

Kathryn

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!!

Michelle 

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.

Full Body Conditioning: 12.20.24

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