Name: Playbook - Hannah Bower - Full Body Strength: 12.12.24
Uploaded: 2025-07-14T19:26:48.358Z
Duration: 40 min
Description: Full Body Strength: 12.12.24

Nailed it Sunday morning before work! 💪🏽

Stephanie

Taylor

Rachel T

Recommended reps: 45 seconds OR however many that feel good 

Modifications:, limit range of motion 

Substitutions: can hold onto a band, rack, railing, table, door frame, or any stable surface 

Form:
-start holding onto a stable surface of your choice (can be band, rack, bench, chair) that’s about chest level when you’re in a deep squat 
-duck your head so that your knees are pressed against your chest 
-pull against the stable object so that you feel a stretch in your upper back and lat muscles
-continue to pull against the object as you shift from side to side 
-as you shift to one side perform a deep breath into the side that is open and being stretched 
-rock back and forth nice and slow continuing to perform deep breaths as you open and shift 
-only go as far as range of motion allow

Supported Knees To Chest DB

Recommended reps: 5-10 per side 
Recommended sets: 1
Recommended weight: none

Modifications: limit range of motion 

Form:
- Start in a child's pose position; knees and hands on the ground, hips seated back and low onto your calves.
-take one foot and extend it out laterally to the side 
- take the hand that’s opposite of your extended leg and bend it at the side of your head 
- from there you will begin to open your chest by driving your bent elbow towards the ceiling 
-twist your entire torso to stack your shoulders 
-twist as far as you can
-then you will lower your elbow back towards the ground 
-once your shoulders are square you’ll then continue to reach your arm underneath your chest and across your body as far as range of motion allows to “thread the needle”
-repeat

Preacher Thread the Needle

Recommended reps: 5-10 per side 

Modifications: limit range of motion 

Substitutions: 90/90 swivels with bend 

Form:
-start seated in the ground with your ribs stacked over your pelvis and your sit bones firmly planted in the ground 
-have your feet firmly planted on the ground with bent knees
-seated straight begin to lower your knees maintaining their bend to the ground so that your front and back legs are bent at 90 degrees 
-be sure to keep your ribs stacked over pelvis through this exercise 
-from here lower your torso down as far as you can while reaching your hands as far forward as you can 
-begin to walk or swoop your hands a couple so that your torso follows your hands as reach towards your opposite leg in a circular reach, extended as far outward as possible,
-pause at the depth of your stretch 
-swoop your hands back so that your torso is pointing over your front shin 
-then lift your chest, stretch your hand up and over to get a full torso stretch 
-repeat

90/90 Around The World

Warm-Up

You will need a bar (substitutions included in the description) and a band for this superset

Recommend reps: 5-8

Modifications: add bands for assistance, pull-up machine, can place one or both feet on a bench/safe rack in front for assistance, spotted pull-up

- Substitutions: pull-up row, inverted row, standard dumbbell/barbell row

- Equipment substitutions: barbell/rack, coffee table/island for inverted row

- Form:
- Start hanging bar (with or without assistance) with your wrists facing TOWARDS you, this
is the same set-up for an inverted row
- Spine, head, and neck are all neutral and in alignment, same with an inverted row
- Begin by retracting your shoulders, Retracting is when you engage your shoulder
girdles/scapula to come together to meet in the middle of your back (same with inverted
row)
- This will lift your torso upward and is the starting motion of a pull-up (or inverted row)
- Continue to retract your scapula while you think about driving your elbows downward to
the ground (same with inverted row)
- You will also be appropriately engaging your core to manage pressure (same with
inverted row)
- Try and visualize yourself pulling the bar downward rather than thinking about your chest
going upward (same with inverted row)
- Pull until your chin/chest are at bar level (chest level for inverted row)
- Lower slow and controlled by protracting your shoulder (spreading them apart/away from
each other) (same for inverted row)

Chin-Ups

Recommended reps: 8-10 per leg
Recommended tension: light to medium  

Modifications: feet flat on the ground (no steps), remove band

Substitutions: standard Deadbug 

Form:
-lay on your back with your feet planted flat on the ground
-grab on to a band that’s securely tied to something close to the ground. Scoot away from the anchor until there is an appropriate amount of tension 
-tilt your hips forward into a posterior pelvic tilt ( see glute bridge tutorial under tutorial highlight)
-engage your glutes and appropriately engage your core to manage pressure
-press through your glutes and also your heels to bridge your hips up as far as range of motion allows
-pull your arms overhead so that there is tension in the band and another demand on your core 
-holding this bridge position with band overhead, drive one knee 90 degrees in the air using your core
-lower your foot and repeat on the other side 
-repeat for allotted reps

Banded Glute Bridge Marching

Chin-Ups SS Banded Deadbug Marching

You will need a barbell (substitution included) and bar of dumbbells for this superset.

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

Don’t have access to appropriately challenging weights? Increase reps to 10-12

Equipment substitutions: band, kettlebell, dumbbells 

Modifications: perform without weight, limit range of motion

Substitutions : good mornings

Form:
-start standing with your feet slightly more narrow than hip width distance apart, chest tall with your ribs stacked over pelvis
-hold your weights down by your side or your barbell in front of your thighs 
-perform a deadlift by hinging at the hips (think about pushing your butt back)
-appropriately engage your core and your scapula AS you hinge forward to manage pressure
-think about your glutes touching the back wall and your weight being distributed to your heels 
-hinge until your weight is close to your mid-shin area
-pause
-push through your hips keeping a neutral spine to come back to standing

Romanian Deadlift

Recommended reps: 5-10 per side 
Recommended weight: medium 
Recommended band tension: light to medium  

Modifications: remove band, perform body weight 

substitutions: standard SLRDL, b-stance RDL 

Form:
-start standing with your ribs stacked over your pelvis and feet hip width distance apart, like you would a standard squat 
-take your weight and wrap one side of a long band around one of the heads. Then tie the other side of the band to stable surface. 
-Take one leg and slightly place it behind you, 
-keep the majority of your weight on your front leg, hold a weight in your opposite arm of your front leg. Because the band is tied to the weight you’ll feel tension trying to pull you inwards, use your core and stability to keep your chest and hips pointing forward. This feeling is very similar to what you experience in a Paloff exercise.
-perform a deadlift by hinging at the hips (think about pushing your butt back)
-hinge at the hips and lower your weight to mid shin level and then briefly pause 
-using your glutes, core, and hamstring lift your chest maintaining square shoulders and hips 
-lift until your ribs are over your pelvis 
-repeat

Banded Single Leg Romanian Deadlift

Romanian Deadlift SS Banded Single Leg Romanian Deadlift

Please note for this superset, I want you to do each movement on one side first before going to your other side, so for example:

Bicep curls on your right arm, turn around to do leaning delt raise on your right arm.

Rest, repeat on left side.

Then repeat for number of sets.

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

Don’t have access to challenge band/weights? Increase reps, add a pause, slow tempo, 1-2 reps 

Modifications: limit range of motion 

Equipment substitution: bands, dumbbells (on incline bench)

Substitution: drag curl 

Form:
-start in a standing position, chest tall, ribs stacked over pelvis and feet firmly planted in the ground 
-hold your cable/band in one hand and then step forward so that there is tension in the cable and your hand is behind your hips 
-keep your elbows close to your sides and your torso completely still 
-using your bicep, curl the cable to your shoulder 
-squeeze your biceps at the top of the rep
-lower controlled
-keep elbow and torso still 
-repeat on the other side

Extended Range Of Motion Bicep Curl

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

Don’t have access to challenge weights? Increase reps to 10-12, add a pause and eccentric tempo 

Modifications: can perform upright, can perform standing (leaning by holding onto the rack)

Equipment Substitution: kettlebell, band 

Substation: standard single arm delt raise 

Form:
-start leaning sideways holding on to the cable machine with about a 45 degree angle 
-gripping your cable, band, or dumbbell with your dangling hand, begin to laterally lift the weight to shoulder level
-do not lock out your elbow, keep a slight bend 
-once your hand is higher than 45 degrees, but less than 90 degrees angle, briefly pause 
-then lower the weight down 
-repeat

Leaning Delt Raise

Extended Range of Motion Curls SS Leaning Delt Raise

You will need an optional ball for this superset

Recommended time: 8-10 reps per side 

Modifications: place your hands on an elevated surface 

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 
-keeping your hips high, drive one knee towards your chest engaging your core 
-pause at the top and then lower
-repeat on the other side

Crab March

Recommended reps: 10

Substitutions: standard toe touches 

Form:
-start laying on your back 
-lift your legs into the air so that your hips are at a 90 degree angle and your toes are pointed to the ceiling 
-place your stability ball mid shin level, keep your hands pressing into the ball to create tension 
-pretend a string is attached to your chest 
-as you lift your chest, think about lifting your entire chest off the ground 
- do not round your shoulders to crunch
-roll the ball up your shins to touch your toes, don’t let your feet swing, keep them still
-lower your chest keeping tension in the ball 
-repeat

Ball Toe Touches

Core Finisher

Full Body Strength: 12.12.24

Summer Burn| Week 10 Day 2l Metabolic Conditioning

Glad to be back with functional training. Switched to hiit for a while and needed something different ❤️

Caitlin

Jennifer

Summer Burn| Week 10 Day 1| Power Athleticm

My favorite lower intensity running workout!

Summer Burn| Week 9 Day 5| Pelvic Floor  + Cardio

Good start to the week with this one 🤘🏻

Summer Burn| Week 9 Day 4| Functional Strength + Core

Ashley

This one always gives me a good glow sesh 😎

Jordan

Summer Burn| Week 9 Day 3| Power & Athleticism

Great sweat and did extra set lifted a little heavier to burn off this anxiety and stress

Michelle 

Aissa Trevino

Lexi Lou Williams

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

It went well with the other one I did today. My legs still burned in Bulgarian squat.

Dominique

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

Summer Burn| Week 9 Day 1| Power + Athleticism

I was extremely anxious this morning. Body is tight, mind is tired and I didn’t want to go to gym. This was perfect. ❤️

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

Michelle

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

I took a break from this app to just go back to basic lift spilt. This year has been the hardest year and my gym motivation started to lack again so decided to revisit the app. This workout was just what I needed today

Morgan

It was good but confusing. Instead of seeing it as options it looks like double exercises with auto timer and longer than 4 minutes. I chose the week 5 since that one I enjoyed and still sweated.

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

Feel great and I know that I am going to be sore later.

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

Andrea

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

Sheina

Summer Burn| Week 8 Day 2| Metabolic Conditioning

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

Summer Burn| Week 8 Day 1: Power + Athleticism

Kelsey

I am done with week 7. I enjoyed the core.

Summer Burn| Week 7 Day 5: Core + Recovery

Amber

Angela

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

Found a new fav exercise in Copenhagen drives! Felt good to try some new but somewhat familiar movements

Just finished Grit 1 and 2 so this was a fun change!

Lisa

Loved the new moves. Feeling tired but STRONG! 💪🏼🔥

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

I love this one! Sweaty and hard!
The skater with MB finisher definitely finished me 😂😂

Martyna

Summer Burn| Week 7 Day 2l Metabolic Conditioning

Beatrice

Dripping with sweat after those KB swings!

Tiana

Summer Burn| Week 7 Day 1| Power Athleticm

I’m done with week 6 and I enjoyed it that helped me decompress from work and refreshing.

Summer Burn| Week 6 Day 5| Pelvic Floor  + Cardio

Increased weights but modified a bit at the end because I was so wiped 🥵 looking forward to the three days hamstring soreness 😂

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

Chelsea

Completed yesterday, killed my legs and core but in a good way. It’s been cool to see the progress

Summer Burn| Week 6 Day 3| Power & Athleticism

Upped weight in everything! Surprised myself because I wasn’t feeling particularly strong today. I’m literally stronger than I think 🥰

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

Lindsay

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

Summer Burn| Week 6 Day 1| Power + Athleticism

Emilia

I enjoyed the stretches and mobility. Just what I needed for the start of my day.

Brooke

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

Spicy and efficient! Did the 3 min EMOM and had about 30-40 seconds at the end of each round except the last round when I was struggling. Got through the second circuit in about 12min if the rest periods aren’t counted and 15 with 45 sec rest after each set

Summer Burn| Week 5 Day 4| Full Body Conditioning Flow

Will 100000% be feeli by those Supermans tomorrow! 🙇🏻‍♀️

That first circuit is one of my faves. Was dripping sweat by the end. Needed that!

Summer Burn| Week 5 Day 3| Functional Strength + Core

Increased weight and got an additional round in from 4 to 5! Feels good to be moving!

Shawnia

Love this one! Almost 6 sets and am sweatyyyy 🥵

Summer Burn| Week 5 Day 2| Metabolic Conditioning

Reading the comments I was prepared to sweat but HOT DAMN 🥵 🔥 just what my mind and body needed 💪

Summer Burn| Week 5 Day 1: Power + Athleticism

Just what I needed at the start of the day.

Felt good to stretch out the aches and pains

Summer Burn| Week 4 Day 5: Core + Recovery

Loved this! Upped weight for just about everything and felt good!

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

Definitely started to lose grip strength in the second circuit at the 3rd set. Had to give up on the hanging tuck ups because I could literally not hold on! 🥹

Shoulder hurt with the hanging core work so I changed that to leg lifts

Summer Burn| Week 4 Day 3| Functional Strength & Core

Dying! Love these workouts. I can’t finish within the minute most of the time, but I’ll get there!

Hannah Sanchez

Summer Burn| Week 4 Day 2l Metabolic Conditioning

Cassidy

Summer Burn| Week 4 Day 1| Power Athleticm

Courtney

Always love mobility at the end of the week. 😍

Summer Burn| Week 3 Day 5| Pelvic Floor  + Cardio

I have not been motivated at all these last couple weeks with illness and just tired of working night shift. I feel like I’m going backwards on my progression.  One day at a time.

Started the night before then finished after midnight. Just what I needed.

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

I loved this! The bi weekly Pilates really served me for this and it was nice to feel rather than see the work I’ve been doing!!!

This was a good deload week workout that still challenges!

Summer Burn| Week 3 Day 3| Power & Athleticism

Running on low fumes today so this one didn’t hit as much since I didn’t push myself as hard but I’m glad I got some movement in either way

Really enjoy this one for the simplicity!!

Definitely upped my weights and felt great to see the progression in a few weeks!

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

Completed this Thursday but forgot to finish in app!

Might be low impact but not low on sweat 🥵 loved it!

Loved the break from all the plyo but no less of a sweaty mess than normal. 🥵 😂

Janessa Orwig

Summer Burn| Week 3 Day 1| Power + Athleticism

Loved this! Had both of my sons join in; they play club soccer and wrestle and they both struggled through the mobility. Trying to teach them to be intentional with their breaths and movements! We will be returning to this!

Krista

Dina

It was good. As a former dancer, it was interesting to see how mobile I still am in some areas even while being SO tight in other areas from being postpartum. I really appreciated it. Thank you!

KaLinda

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

Love all the mobility exercises that you have in place….

Arpita

Think I could have gone from 4 min to 3 which was surprising because I really thought I’d be dragging today due to soreness but I had about 1:35 at the end of each EMOM. Got through circuit b in about 14 min with round 3 being the fastest after I found the flow.

Loved the 3 or 4 min EMOM!! Sooo good! 🔥

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

Slow burn! 🔥 
Those Superman’s about had me dead and I usually love a Superman! Humbling

My legs were quivering at the end of that. 3 mile run before probably didn’t help. But man those Superman’s burn it all out

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

Loved this one! Burpees are a love/hate. Love because they work so well, hate because they work so well 🤣

Brianna

Julia

Summer Burn| Week 2 Day 1: Power + Athleticism

I always forget how impactful and good it feels to slow down and do some mobility. Some great work in there

Summer Burn| Week 1 Day 5: Core + Recovery

chio

Steph

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

been such a busy couple weeks but finally a solid lift in! this felt amazing!!!!

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

Brittany

Love the EMOM! The single leg hops were WILD 🔥🥵

Summer Burn| Week 1 Day 2l Metabolic Conditioning

NEW! Summer Burn| Week 1 Day 1| Power Athleticm-5.12

Love this one! Still wishing these were a tiny bit shorter time wise but loving the strength + conditioning piece!

MADE myself do this. That mental strength training though

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

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

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

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

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

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

Kass

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

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

KRYSTAL

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

Full Body Strength: 12.12.24

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