Name: Playbook - Hannah Bower - Optional De-load Week workout 3
Uploaded: 2025-07-14T01:29:00.247Z
Duration: 20 min
Description: Optional De-load Week workout 3

These de-load workouts are so great for someone who is trying to focus on form before jumping into a program! De-loading this week and then starting the current program next week!

Krista

Eugenia

This workout you will have 3 circuits.

Circuits are timed movements. Meaning you will perform the recommended movements (for their recommended reps) as many times as you can in the allotted time.

Set the timer for 5 minutes and then go through the movements listed as many times as you can.

Recommended reps: 5
Recommended weight: light to medium 

Equipment Substitutions: kettlebells, bands, or Bodyweight 

Modifications: can hold weights down by your side 

Form:
-start standing with your feet hip width distance apart. Can go a little wider if that feels good on your hips
-start with a tall chest, ribs stacked over pelvis, feet firmly planted on the ground
-hold your weights either up by your shoulders or down by your side
-lower into a squat by hinging your hips back and bending your knees. Continue to keep a tall chest tall and your core appropriately engaged to manage pressure
-your knees may go over your toes, that’s okay, what’s important is making sure your knees point forwarded or outward, but never inward
-find your depth for your range of motion, pause, and extend back to standing

Goblet Squat

Reps are per side 
Recommended reps: 5
Recommended weight: medium to heavy 

Modifications: perform as Bodyweight, limit range of motion, hold onto a stable surface 

Substitutions: walking lunges, step-ups 

Form:
- Start in a standing position with feet firmly planted on the ground, chest tall, and ribs stacked over pelvis
- Keep your chest up and hold dumbbells at your shoulders (front racked) or by your sides (suitcase)
- Step a few inches back by firmly planting your foot on the ground and knee your knee down until both legs are at 90 degrees
- it is okay to lean forward in a hinge motion if you would like 
-toes and knees can point forward or slightly outward, but they cannot fall inward 
- Press through your glutes and keep your torso still as you push back to standing
- Complete desired reps then repeat on the opposite side

Reverse Lunge

Recommended reps: 5
Recommended tempo: slow

Modifications: hold onto a wall, can perform flat on the ground, bend over at the hips for stability 

Form:
-start standing with your feet firmly planted on the ground, chest tall, and ribs stacked over pelvis
-holding onto a wall or using your balance shift your weight into your toes to press as high up onto the balls of your feet as you can
-drop your heels as far as range of motion will allow
-without swinging your torso, press through the balls of your feet and up onto your toes as far as balance will allow
-lower SLOWLY as far below the surface as you can.
-the key for these are slow and controlled, range of motion

Toe Raises

one of the progressions for standard sissy squat*

Recommended reps: 5

Modifications: can use a cable, can use a band or multiple bands to hold onto, limit range of motion 


Form: 
-optional* station a band or multiple bands, at midline level height while your on your knees, to a steady object
-scoot back so that there is tension. The farther back you are, the more assurance you will get; the closer, the more Bodyweight this becomes 
-in a kneeling position with your chest tall and ribs stacked over pelvis, lean your whole torso backward as far as range of motion and core pressure management will allow
- it is very important to appropriately engage your core and keep your torso stable as you lower down 
-go as far as range of motion allows
-engaging your core, hip flexors, and quads keep your torso straight as you lift back up to kneeling

Body Weight Leg Extension

Lower Body Circuit

Set a timer for 5 minutes and go through the listed movements as many times as you can in that time.

Recommended reps: 5
Recommended weight: light to medium 

Equipment Substitution: kettlebell, band 

Form:
-in a standing position place your feet flat on the ground hip width distance apart
-stand tall with your 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 
-then lower the weights down so that they are resting on the front of your thighs  like you did in the starting position 
-repeat

Delt Raise

Recommended reps: 5
Recommended weight: light to medium

Equipment Substitution: barbell, kettlebell, band 

Modifications: can perform kneeling or sitting

Substitutions: alternating shoulder press 

Form:
-start in a standing position with your feet firmly planted on the ground, chest tall, and ribs stacked over pelvis
-press your weights to shoulder level 
-keeping your torso still and core appropriately engaged press your weights overhead
-do not lock out your elbow, keep a slight bend 
-lower the weights back to your shoulder 
-repeat

Shoulder Press

Recommended reps: 5
Recommended weight: light to medium

Equipment Substitution: kettlebell, band 

Modifications: can use a bench to support chest

Form:
- Start in a standing position, feet firmly planted on the ground and chest tall
- Hinge forward at the hips by shifting your glutes back until your chest is at a 45 degree angle 
- with your weights in hand, wrists facing each other and weights pressed against each other, pull your weights apart keeping a slight bend to your elbows 
-the goal is to pull until the weights are parallel with your shoulders
-at the top of your range of motion pause for 1-2 seconds
-appropriately engage core during the fly motion and while in hinge position to manage any pressure you may have
-maintain control as you lower to starting

Reverse Fly

Upper Body Circuit

You will just need yourself for this circuit

Reps are per side 
Recommended reps: 5
Recommended tempo: slow
Recommended weight: none

Need a challenge? can add ankle weights or resistance bands. You can also do copenhagen planks as well. 

Modifications: limit range of motion

Form:
-Start in a side lying position
-Keep your hips stacked over each other
-Take your top leg and place your foot down flat in front your bottom hip. If flexibility doesn't allow, can be in front of thigh or knee
-Flex your foot on your extended leg
-Appropriately engage your core as you also engage your inner thigh and adductor muscles on your extended leg
-Lift your leg as high as you can, pause at the top, and lower slowly to the ground
-Be sure not to roll forward or backward and to keep your torso still

Inner Thigh Lifts

Reps are per side
Recommended reps: 5

Modifications: limit range of motion 

Substitutions: lying side leg lifts 

Form:
- Start laying on your side, stack your knees on top of each other in a bent 90 degree angle 
- keep your legs bent and feet on the floor
-with your top knee bent, engage tour glute to abduct or externally lift your top knee it as far as you can away from your bottom knee
-don’t roll forward or backward 
-lower slow and controlled

Laying Clamshell

Recommended reps: 5 per side 
Recommended weight: none 

Modifications: place feet on the ground, limit range of motion, perform just upper or lower body reaches 

Substitutions; marches 

Form:
-start laying flat on the ground with your arms extended straight to the ceiling and feet flat on the ground with bent knees 
-appropriately engage your core to lift your legs to 90 degrees in the air 
-keep your knees bent 
-lower one arm and the corresponding opposite foot to the ground or as far as range of motion allows while you manage core pressure 
-once you reach the ground or hit range of motion, engage your core to pull your arm and knee back to stating position 
-repeat on the other side

Deadbug

Glute and Core Circuit

Optional De-load Week workout 3

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My favorite lower intensity running workout!

Rachel T

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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

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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

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

Lisa

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

So perfect for needing a quick effective workout after a long day! 💪

Chelsea

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

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

Stephanie

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

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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

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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!

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! 💪

Wk2/Day 2 PHASE 1 | 2.18.25| Back, Biceps & Delts

🥹🥵🥵🥵🥵🥵
Did this after a 2.5 mile run and whoooooo boy! Had to use more assistance with sissy squats than normal which was slightly disappointing but think that’s just due to fatigue from the run

Single leg squats killed me… but I was giving the full variation of sisy squats a go and succeeded for one round, little wins

Optional De-load Week workout 3

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