Name: Playbook - Hannah Bower - Full Body Strength: 12.2.24
Uploaded: 2025-07-18T02:13:09.683Z
Duration: 40 min
Description: Full Body Strength: 12.2.24

Delaney

Wow! I am glad that I finished it through and just what I needed.

Dominique

Can we incorporate more running into this month? Where could we add it on?

Ashley

This felt amazing! After a week vacation and some extra good food. This felt strong. Added a mile walk and half mile run with a weighted vest and ended with some core. 💪🏽

Stephanie

mary kate

Chelsea

Jessica

Taylor

Love it! First time back in 4 weeks and feeling good after this 🤗🙌🏻

Katie

Loved this!! Just the change of pace I needed

Paula Kane

Short and spicy. Definitely a good burn if you want it! Appreciate the shorter sets/reps heading into a very busy season!

Rose

Great workout for getting back into it!! Been off for two weeks just running, this was great.

Michelle

Welcome to a new training phase! For the month of December we are mixing it up to shorter full body workouts, each day with a different style of training.

This time of year the goal is to keep moving and have fun and these workouts should reflect that!

This will lead into our January challenge where we plan to ramp up the intensity 💪🏻

You will need yourself and an optional block

Recommended reps cat cows: 5-10
Recommended hip circles: 5-10

Modifications: limit range of motion/reps, remove band 

Form:
-start on hands + knees 
-knees are underneath hips, hands are underneath shoulders
-back is neutral (no arching or rounding), hips are square to the ground 
-with an inhale you are going to very slowly begin to arch your back a single vertebra at a time
-think about pulling your hands to your knees and knees to your hands 
-go slow
-go as far as range of motion allows
-then you will exhale expanding each vertebra at a time again 
-think about pulling the ground between your hands and knees away from each other 
-then to the best of your mobility perform side to side movements and circular movements with your hips. There’s no wrong way to do this, just get slow deep range of motion circular and side to side with your hips

Cat Cow + Hip Circles

Recommended reps: 5-10 per side


Modifications: remove band 

Form:
-start laying on your side
-cross your top leg over the bottom and if it feels good plant your knee on a block or under a ball/pillows 
-extend both arms out in front of you 
-from there, keeping your lower body still take your top hand and start teaching it up and over your head around to your back so that you’re in a T-position 
-breathe and pause at the depth of your range of motion 
-bring your arm back to starting by addicting it over your torso 
-repeat reps on each side

Open Book Around The World

Recommend reps: 5-10 per side 
Modification; remove the reach 

Form:
-start in a plank pose where your hands are planted in the ground underneath your shoulders 
-feet are planted behind you 
-bring one knee forward and plant your foot as close to the outside of your hand as possible 
-lean your weight forward 
-from there, extend your opposite arm of your forward knee up towards the ceiling opening your thoracic cavity (stack your shoulders on top of each other)
-pause at the top of the rep 
-lower your arm, place your foot back to staring 
-And before repeat on oppose side you will shift your hips and your weights as far back over your heels as you can into a downward dog 
-pause here, and then shift your weight forward repeating the lizard lunge on your other side

Downward Dog To Lizard Stretch

Warm-Up

This is a strength and power superset 💪🏻

Recommended reps: 8-10
Recommended weight: heavy 

* don’t have access to heavy weights? Increase rep range to 12-15, add a pause, slow down tempo, increase range of motion, add half reps, add bands 

Modifications: limit weight, limit range of motion, squat to chair 
Substitutions: dumbbell goblet squat 

Form: (for more in depth see tutorials video) 
- Start standing in front of your bar or weights. - Depending on your hip anatomy, your feet will be anywhere front shoulder width apart or slightly wider than shoulder width.   -Toes are straight ahead or slightly turned out, but never inward -Think about ribcage stacked over pelvis keeping a tall chest.. Knees are aligned over your ankles.  - Begin to squat by hinging at the hips while you bend your knees. - Think about shifting your hips and glutes to the back wall and about shifting your weight into your heals, do not let your weight come forward to your toes. -Continue to press knees away from each other. Think about spreading the ground apart between your feet. -Lower until hips are parallel with the ground or as far as range of motion allows - As you stand, continue to keep your knees from falling inward, you can think about allowing your knees to push outward a bit. -You want to move in one solid flow. Chest + hips raise at the same time!
-Keep chin and head neutral throughout (no tucking or arching your chin), keep upper chest tall and neutral (no rounding)

Squat

Recommended reps: 5
Recommended intensity: as powerful as you can 

Modifications: limit intensity

Substitutions: squat jumps, vertical jump

Form:
-start standing with chest tall, ribs stacked over pelvis, and feet firmly planted on the ground 
-raise your hands over your head, as you lower down into a hinge lower your arms, bend your knees and lower your chest 
-from this position swing your arms forward and jump as high and as far as you possibly can 
-think about leading with your hips 
-land safely and completely come to a stop before your next jump

Power: Broad Jumps

Squat ss Broad Jumps

You will need a barbell and bench (optional) for this superset

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

New to bench press? For more in-depth review of bench press head over to the tutorials highlight

Equipment Substitutions: dumbbells or kettlebells

Weight Recommendations: Pick a weight where the final 2-3 reps feel like a challenge and anything more would be impossible

Form:
- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press

Recommended reps: 8-10 

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

Bench Press ss Push-Up

You will need a pair of weights and optional block

Recommended reps: 5-10 per leg 
Recommended weight: medium to heavy

* you will alternate what arm is front rocked each round *

Modifications: alternating forward and back lunges 

Substitutions: alternating step ups 

Form:
- Start with feet hip width-ish apart, core appropriately engaged to manage pressure, and ribs stacked over pelvis
-hold one weight in one hand down by your side 
-hold the other weight in a front racked position by your shoulder 
- Step forward with one foot flat on the ground and lower down until knees are 90 degrees, or however far range of motion always 
-keep your knee pointing forward or slightly outward, but not inward 
-keep your core engaged and activate your glute
- Push through front heel and glute and stand back up 
- Try not to push off your back foot, motion is powered by the lunging front leg

Uneven Walking Lunges

Recommended time: 30-45 seconds 
Recommended weight: light to medium 

Block is optional 

Modifications: have your hips higher than your knees, hold onto a band or ledge for support

Substitutions: air squat 

Form:
-Start with your back against a wall and lower until your knees are 90 degrees
- think about driving your knees away from each other
- Once you are in your seated position, Place your weights in your thighs 
-hold your lower body static for the recommended time

Wall-Sit

Walking Lunges ss Wall-sit Adduction

Recommended reps:8-10
Recommended weight: medium
Recommended pause: 3-5 seconds

modification: remove pause
Equipment Substitution: kettlebell, band, cables 
Form: -in a standing or seated position place your feet flat on the ground hip width distance apart -ribs stacked over your pelvis -hold your weights down by your side   -without moving your torso begin to lift your arms laterally out to the side keeping a slight bend in your elbow -do not lock out your elbow, keep a slight bend  -once your hands are parallel with your shoulders, pause this T position for 3 seconds maintaining parallel  -then lower the weights down so that they are resting on the front of your thighs  like you did in the starting position  -repeat

Pause Delt Raise

Recommended reps: 8-10
Recommended weight: light medium 

Modifications: kneeling or seated overhead Extensions

Substitutions: Tricep kickbacks, skull crusher, Tricep pull downs  

Form:
-start standing or sitting with your ribs stacked over your pelvis  and keep your chest tall and torso still 
-lift both weights or a single weight overhead, keeping your shoulders engaged and a slight bend to your elbows 
-do not lock out or hyper extend your elbows when they are overhead 
-lower the weight all the way down behind tour head 
-keep your bent elbow in line with your shoulder joint
-don’t let your elbow fall outward 
-press the weight back up overhead 
-repeat

Overhead Tricep Extension

Delt Raise ss Overhead Tricep Extension

Full Body Strength: 12.2.24

Summer Burn| Week 10 Day 5: Core + Recovery

Damn near took me out but in the best way!

Abby

This one always has me dripping sweat 🙌🏼

Lexi Lou Williams

Hey.. hey you… want a good sweat sesh? Pick this one… you’ll be dropping your glistening magic everywhere!

Summer Burn: Week 10 Day 4| Full Body Conditioning/Flow

This one was a mental challenge today. Didn’t want to workout but did it anyway. I know I’ll never regret moving!

Summer Burn| Week 10 Day 3| Functional Strength & Core

Aissa Trevino

Loved the cool down it was definitely needed!!

Caitlin

Killed it this morning! Proud of myself 💪

Rachel T

Summer Burn| Week 10 Day 2l Metabolic Conditioning

Those V Ups taking me back to my cheerleading conditioning days 😎

This one is a goooood one!

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

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

I enjoyed it and I felt the burn and working.🔥

This one always gives me a good glow sesh 😎

Summer Burn| Week 9 Day 3| Power & Athleticism

Just what I needed and I enjoyed the full body core.

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

Michelle 

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

Kelsey

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

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

Summer Burn| Week 9 Day 1| Power + Athleticism

Just what I needed today. I couldn’t stand straight when I woke up because my lower back pain so I listened to myself and did this instead of forcing a gym session. Amazing thank you.

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

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

Martyna

Amber

Andrea

Summer Burn| Week 8 Day 2| Metabolic Conditioning

Oh my goodness this was HARD and humbling! 
The deadhangs were frustrating because my grip strength is SO weak that I ended up having a few 5 second hangs towards the end of the 2 minutes 🥵

Summer Burn| Week 8 Day 1: Power + Athleticism

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

Summer Burn| Week 7 Day 5: Core + Recovery

Cassidy

Absolutely killer but my favorite kind 😈

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 😂😂

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

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 🥰

Angela

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

Shreya

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

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!!!!

Full Body Strength: 12.2.24

Community

More workouts from Hannah Bower