Name: Playbook - Hannah Bower - Full Body Strength: 12.19.24
Uploaded: 2025-12-03T15:39:08.460Z
Duration: 40 min
Description: Full Body Strength: 12.19.24

Taylor

Finally upped my weights in that last set and 🔥 happy Thursday!

Paula Kane

Happy Thursday! A little bit of change up with the movements!

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 cable or a band for this superset.

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

Don’t have access to challenging weights/band? Increase reps to 12-15 (add a pause, slow down tempo)

Equipment Substitution: band

Modifications: seated or kneeling, can perform one arm at a time

Substitution: face pulls, bent over row 

Form:
- Start in a seated or kneeling position, ribs are stacked over pelvis 
- grip your cables or your band which should be overhead 
- with your arms extended overhead and with a slight bend in your elbows, engage your triceps, lats and scapula to pull your elbows towards the ground 
- appropriately Brace core to manage any pressure you may have 
-once your elbows are near your rib cage pause for 1-2 seconds
-gently release controlling the eccentric movement back to starting

Seated Lat Pull-Down

Recommended reps: 8-10 per side 

Modifications: remove bands, remove additional pull,limit range of motion, place toes on the ground

Substations: supine marching, bicycles, or core of your choice 

Form.
-start in a hands and knees position in front of a band tied to a safe surface, an optional band around your thighs 
-wrists are underneath shoulders and knees underneath hips 
-grab hold of your band and lift opposite arm and opposite leg off the ground without moving your torso 
-reach hand and foot out as far as you can 
-before you perform your bird dog you’ll pull the band with your arm as close to your shoulder as you can maintaining your stability and leg extended 
-briefly pause and then release 
-then you will pull your elbow and knee to meet each other underneath your torso 
-perform all reps on one side before repeating on the other

Bird Dog Lat Pull

Seated Lat Pull-Down ss Bird Dog Lat Pull

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

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

Equipment Substitutions: dumbbells, kettlebells, band

Substitutions: tricep kickbacks, skull crusher, overhead tricep extension

Form:
-start standing in front of your cable, or band, close to the the tension
-chest is tall and ribs are stacked over pelvis
-grip your equipment with your wrists facing each other
-pin your upper arms to your ribs and side body
-from here, lower your wrists down keeping your torso still
-lower until your elbows are at extensions
-pause and engage your triceps
-control the tension on the way back to starting
-repeat

Tricep Extension

Extended Range of Motion Curls SS Tricep Extension

You will need an optional ball for this superset

Recommended reps: 10-12

Equipment modifications; cable machine, hamstring curl machine, laying on your stomach and curling a band, dumbbell, kettlebell 
Substitutions: glute bridge walk outs, can also perform your curl in any direction (laying on your back with a stability ball or foam roller), a seated hamstring curl machine, a prone (laying on stomach) hamstring curl machine, or with a band/dumbbell 
Form: -Start laying on your back and place your feet on your stability ball -Appropriately engage your core and glutes as you drive your heels downward to lift your hips as high as you can -Keep your hips still and stable -From your glute bridge position, curl your heels towards your glutes as far as range of motion allows -Extend your knees back to starting position keeping your hips high -repeat

Stability Ball Hamstring Curls

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 and Glute Finisher

Full Body Strength: 12.19.24

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!

Stephanie

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.

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

Phase 2 FORGE| Week 4 Day 5| Glutes, Hamstrings & Abductors

Phase 2 | DELOAD Forge| Week 4 Day 4| Upper Body + Core

I won’t lie I do this workout at least once or twice a week now. I know it’s a series but it’s so fun to do this full body workout!

Really enjoyed the run today and didn’t have to take any breaks! This deload week has been nice to feel the progress I’ve made in the prior phases with lower weights or reps and it feeling easier

Phase 2|DELOAD FORGE| Week 4 Day 3| FullBody Strength

Just what I needed today. Really have loved the running on upper body days

Full Body Strength: 12.19.24

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