Name: Playbook - Hannah Bower - Phase 3 Athleticism| Week 1 Day 2| Chest, Back & Core
Uploaded: 2026-06-14T19:46:59.388Z
Duration: 55 min
Description: Phase 3 Athleticism| Week 1 Day 2| Chest, Back & Core

This was an awesome upper body. Love this new program ❤️❤️

Michelle 

Kara

Delaney

LOVE this training format! Keep it up ❣️

Sally

Felt the biceps burn on this one 💪🏻

Cassy

Eugenia

Completed yesterday but forgot to log in app. Really enjoyed it

Morgan

I’ve got the trainer at the gym wanting to workout with me!

Kelsey

I’m loving this phase so far. So hard but feels so good!

Janessa Orwig

SHOULDER BOULDER!

Loving the resistance bands as part of the workout!

This upper body session builds pushing and pulling strength while developing explosive power and shoulder stability. You’ll work through powerful rows, presses, and dynamic movements that challenge multiple planes of motion. 

Choose appropriate weights that allow you to move with intention and speed, you should still be struggling to finish your last few reps within the rep ranges given. This workout builds a strong, powerful, athletic upper body.

Your warmups help you prepare for the workout ahead. 

Expect more rotation and hip flexor mobility in your warmups. Rotation is key to better breathing mechanics, movement patterns, athleticism, power, and a pain-free body. And because our hip flexors are often tight and weak, we need to make sure they can keep up with the athletic, explosive movements we’re training. Strong, mobile hip flexors = better performance and injury prevention.

Reps: 6 each 

Modifications/Substitutions:
	•	Lighter option: Use a lighter kettlebell or dumbbell.
	•	Beginner: Perform the movement without weight, focusing on the thoracic rotation and press.


Benefits: Improves thoracic spine mobility, shoulder stability, and rotational strength while activating obliques, core stabilizers, and glutes. Enhances upper body coordination and control.

Muscles: Shoulders, delts, triceps, obliques, core stabilizers, glutes, thoracic extensors.

How-to:
Lie on your side with knees bent at 90 degrees, one leg can be straight. Hip and shoulder aligned. Knee and hip aligned. Hold a kettlebell in the top hand, elbow bent. Rotate your elbow down toward the floor, opening the thoracic spine, then press the kettlebell upward toward the ceiling while tilting slightly through your upper back. Return under control and repeat.

Cues:
	•	Initiate movement from thoracic rotation, not just shoulder.
	•	Keep knees stacked and hips stable.
	•	Press through the shoulder while maintaining core engagement.
	•	Move deliberately, don’t rush the rotation.
•Hold and breathe if you feel tension 
•push hand toward ceiling and protract shoulders 

Mistakes: Arching lower back, collapsing ribs, letting hips rotate, flaring elbow outward, rushing through the press,

Thoracic Rotations

Reps: 8 each 


Modifications/Substitutions:
	•	Lighter option: Use a lighter kettlebell or perform without weight, focusing on movement pattern.
	•	Beginner: Reduce range of motion or perform the movement slowly to build coordination.

Benefits: Develops rotational strength, hip and thoracic mobility, shoulder stability, and full-body coordination.

Muscles: Shoulders, lats, delts, obliques, core stabilizers, hip flexors

How-to:
Lie on your back with knees bent. Hold a kettlebell in one hand above chest. As the knees bend and drop to one side, perform a fly with the opposite hand, opening the chest. Pull the arm back to center as you bring the knees back to neutral. Exhale and cinch core deep as you drive back up to starting position. Alternate sides while keeping hips grounded and movements controlled.

Cues:
	•	Keep knees 90 and lower back pressed into the floor or neutral 
	•	Move deliberately, don’t rush the fly or knee drop.
	•	Engage core and adductors to stabilize torso.
	•	Control return to center, avoid letting knees or arms drop uncontrollably. 
• exhale and cinch tight as you pull back to center

Mistakes: Arching lower back, twisting torso, dropping knees too fast, flaring elbows, rushing reps. Not letting knees and hand fall evenly

KB Windmills

Reps: 10

Lighter option: Use a lighter dumbbell or kettlebell, or perform glute bridge without weight while mimicking the pullover motion.

	•	Beginner: Keep hips lifted but perform smaller range pullovers without full hip extension.

Benefits: Strengthens glutes, lats, and shoulders while improving hip drive, thoracic mobility, and core stability. Combines lower and upper body activation for a full-body strengthening move.

Muscles: Lats, traps, delts, glutes, hamstrings, core stabilizers.

How-to:
Lie on your back with knees bent, feet flat on the floor. Hold a dumbbell or kettlebell above chest with both hands. Drive hips upward into a bridge while simultaneously pulling the weight over your head toward your hips in a controlled arc. Lower both hips and weight back to the floor and repeat.

Cues:
	•	Press through heels to lift hips and activate glutes.
	•	Keep core engaged to prevent arching lower back.
	•	Move the weight in a controlled arc over the head toward hips.
	•	Squeeze glutes at the top of the bridge.

Mistakes: Dropping hips too quickly, overarching lower back, letting ribs flare, bending elbows too much, letting weight swing uncontrolled, rushing reps.

Glute Bridge Lat Pull Overs

Reps: 6 each side ( each leg + together = 1 rep)

Modifications/Substitutions:
	•	Beginner: Perform the lifts slowly, one leg at a time, without adding the “both legs over” portion. Just lift without lateral movement


Benefits: Strengthens hip flexors, core, and lower abs while improving coordination, stability, and unilateral leg control. Helps develop both single-leg and bilateral hip mobility and control.

Muscles: Hip flexors, rectus abdominis, obliques, quads, core stabilizers.

How-to:
Sit tall. Lift one leg over the dumbbell, keeping the other on the floor. Lower it back under control, then lift the opposite leg. Finally, lift both legs together over the dumbbell, controlling the descent back to the floor. Keep core engaged and lower  back and chest tall 

Cues:
	•	Move legs deliberately, don’t let momentum take over
	•	Control both the lift and lowering phase.
	•	Keep chest as tell as you can, don’t lean back or rock too much
• leg stays as straight as you can

Mistakes: Arching lower back, swinging legs and rocking backwards, bending knees & rushing reps,

Hip Flexor Lifts

Warmup: 3 min

This explosive upper body primer activates your lats, shoulders, and core for power. Fast banded pull downs with explosive DB presses build coordination and unilateral power while fast banded straight arm pull downs fire up your lats and train powerful pulling mechanics. 

You’re prepping your nervous system for speed and getting your upper body ready for explosive work.

Reps: 10 

•Lighter option: Use a lighter band or lighter dumbbells to reduce intensity while keeping the explosive movement.
	•	Beginner: Perform slower, controlled pulls and presses without emphasizing speed.
	•	At-home/no band: Use dumbbells only and focus on fast press motion, slow pull.
	•	Advanced: Use a stronger band, increase dumbbell weight, or perform the movement with a pause at full extension for added control.

Benefits: Develops explosive upper body power, coordination, and core stability while targeting lats, shoulders, and triceps. Great for reactive strength and full-body engagement.

Muscles: Lats, traps, delts, biceps, triceps, core stabilizers, glutes.

How-to:
Anchor a resistance band overhead. Hold a dumbbell in one hand at shoulder height. Position the other hand under the band. Explosively pull the band down toward your chest with one hand while simultaneously pressing the dumbbell overhead with the other hand. Return both under control and switch sides. Keep torso and hips stable, and focus on speed and power while maintaining form.

Cues:
	•	Explode through pull and press, think speed, not just strength.
	•	Keep core tight to prevent twisting.
	•	Land weights under control after each rep.
	•	Maintain level hips and steady feet.
•extend press as far as you can, while pulling and driving down. Really feel these opposite moves pulling away from one another 

Mistakes: Slowing the pull or press, rotating torso, dropping hips, flaring elbows, uncontrolled band recoil.

Alt Banded Dumbbell Pull & Press

Reps: 10 each 


Modifications/Substitutions 
•	Use a lighter resistance band or perform slower, controlled pulls and rows.
	•	Perform standard rows or straight-arm pulls without emphasizing speed and use band or dumbbells
	
Benefits: Trains lats, traps, and rhomboids explosively while improving upper back strength, shoulder stability, and reactive power. Also challenges core and grip strength during fast movements.

Muscles: Lats, traps, rhomboids, rear delts, biceps, core stabilizers.

How-to:
Anchor a resistance band at shoulder or overhead height. Stand or kneel with feet planted, holding the band with both hands. Start with arms extended in front (or overhead for straight-arm pulls). Explosively pull the band down toward hips while maintaining straight arms for straight-arm pulls, then row the band toward your torso, bending elbows back. Return to start under control, repeating at speed for multiple reps.

Cues:
	•	Keep core engaged to prevent torso sway.
	•	Perform both pulls and rows quickly but controlled.
	•	Maintain shoulder stability, avoid shrugging.
	•	Land each rep under control, ready for the next explosive pull.
• Keep hips and torso anchored. Very little movement 


Mistakes: Rounding back, letting hips sway, slow or uncontrolled movement, shrugging shoulders, losing band tension, arching to much as you pull and using body movement to help pull faster.

Banded Speed Pulls & Rows

Power Prep

Reps:  @65-70% 1RM (increase weight as reps lower)


Tempo: 3:1:X: 3 sec lower down, 1 sec pause, explosive pull 

Modifications/Substitutions:
	•	Lighter option: Use dumbbells or a landmine bar for more control.
	•	Beginner: Perform bent-over underhand dumbbell rows instead of resetting each rep.
	•	At-home/no barbell: Try a reverse grip banded row anchored low.
	•	Advanced: Add a pause at the top of each row or slow eccentric for more time under tension.


Muscles: Lats, traps, rhomboids, erector spinae, biceps, rear delts, core.

Benefits: Builds explosive back thickness and strength, with extra biceps engagement from the reverse grip.

How-to: Stand with feet hip-width, barbell on floor in front. Hinge at hips until torso is parallel to ground, knees slightly bent. Grip bar underhand (palms up). Row bar explosively to lower ribs, pause, then lower back to floor each rep.

Cues:
	•	Keep back flat and core braced.
	•	Pull bar to ribs with elbows close.
	•	Reset on floor every rep.
Mistakes: Rounding back, jerking bar, cutting range of motion.

Set 1: Strength| Reverse Grip Pendlay Row

Landmine split jerk builds explosive lower body power and teaches you to catch and stabilize weight overhead, developing full-body coordination and athletic timing. 

Landmine rainbow arcs challenge rotational core strength, shoulder stability, and control through a wide range of motion. Together, you’re training power generation, overhead stability, and dynamic core control

Reps: 8 
RPE: 7


Modifications/Substitutions:
	•	Lighter option: Use a dumbbell or kettlebell push press instead.
	•	Beginner: Landmine push press without split stance.
	•	At-home/no landmine: Single-arm dumbbell push press or split jerk.
	•	Advanced: Add tempo dip or heavier load for more power demand.

Benefits: Builds explosive power, shoulder stability, and full-body coordination.

Muscles: Shoulders, triceps, quads, glutes, calves, core.

How-to: Stand in a split stance with landmine bar held at shoulder height. Dip slightly through knees and hips, then explosively drive bar upward while extending legs. Catch with arms locked overhead, maintaining balance in split stance, then reset.

Cues:
	•	Core engaged through the dip & press
	•	Drive through hips and legs, not just arms.
	•	Lock out arm overhead strong and stable.
	•	Keep chest tall and core tight.
• One line from wrist to shoulder. Think pushing bar away from ground. 

Mistakes: Pressing instead of driving with legs, losing balance, shallow dip, arching low back.

Landmine Split Jerk

Reps: 8 (4 each side)


Modifications/Substitutions:
	•	Beginner: Half arcs (chest to shoulder height) instead of full overhead sweep.
	•	At-home/no landmine: Use a single dumbbell or medicine ball for standing rotational arcs.
	•	Advanced: Slow down tempo or add pause at end range for more core tension.


Muscles: Shoulders, lats, obliques, rectus abdominis, deep core stabilizers, forearms.

Benefits: Develops anti-rotation strength, shoulder stability, and core control while challenging you to resist momentum.


How-to: Stand holding the end of the landmine bar with both hands at chest height. With arms extended, sweep the bar in a controlled arc from one hip up and over to the opposite side, keeping core engaged and hips square. Move fluidly side to side without letting the bar pull you.

Cues:
	•	Keep arms straight but not locked.
	•	Control the bar through the whole arc.
	•	Rotate through your core, not your lower back.
	•	Keep chest stacked over ribs

Mistakes: Overarching back, bending elbows, letting bar swing uncontrolled, twisting hips, dropping chest

Landmine Rainbow Arcs

Superset 1: Power

This trio builds pulling and pressing power while demanding serious core and hip stability under load.

For your DB drop catch rows, choose a weight heavy enough that 6-8 reps feels hard when explosively pulling, but controlled enough that you can safely let go and catch.

Rest is shorter to keep a conditioning aspect of today’s training.

Reps: 6

Lighter option: Use lighter dumbbells or slow the tempo to focus on control.
	•	Beginner: Perform supported single-arm rows on a bench no explosive pull
	
Benefits: Builds upper back and bicep strength while improving coordination, grip strength, and anti-rotation core stability.

Muscles: Lats, rhomboids, traps, biceps, forearms, core stabilizers, glutes.

How-to:
Hold a dumbbell in one hand, hinge at the hips so torso is almost parallel to the floor, feet shoulder-width apart, hand braced on box/bench or knee. Bend knees slightly bent. Let dumbbells hang toward the floor. Row one dumbbell explosively toward your ribs. Pause: Then drop the dumbbell slightly, then “catch” it as it falls. Alternate sides in a controlled manner, keeping torso stable and hips level.

Cues:
	•	Keep core engaged and back flat.
	•	Pull elbows toward ribs and back hip, not out to sides.
	•	Move with control 
	•	Maintain a stable hip position.
• Elbow drives and leads movement 

Mistakes: Rounding back, twisting torso, flaring elbows, letting hips drop, uncontrolled dumbbell drops, losing tension.

Drop Catch DB Rows

Reps: 8

Modifications/Substitutions:
	•	Lighter option: Use lighter dumbbells for more control
	•	Beginner: Keep hips in bridge and perform narrow presses without the march.
	•	Advanced: Add a slow tempo to the press or pause at the top of each march for more stability challenge.

Benefits: Trains chest and triceps under constant tension while adding glute stability, core control, and hip mobility for a true full-body strength challenge.

Muscles: Chest, triceps, glutes, hamstrings, hip flexors, core stabilizers.

How-to: Sit with your upper back supported on a bench, dumbbells held together over chest. Plant feet hip-width and lift hips into a bridge so body forms a straight line from shoulders to knees. Perform a narrow chest press while alternating a controlled march, lifting one knee toward chest at a time, keeping hips level.

Cues:
	•	Press dumbbells together for chest activation.
	•	Drive through heels to keep hips lifted and level.
	•	Engage core to resist side-to-side sway as you exhale and drive knee 
	•	March with control, don’t bounce/drop knees fast

Mistakes: Dropping hips, arching lower back, hips tilting, ribflaring, flaring elbows, rushing through march.

Bridge Narrow Press + March

Reps: 8-10

	•	Beginner: Keep hips in bridge and perform small pullover movements without knee drive.
	•	At-home/no weights: Bridge march while reaching arms overhead, mimicking pullover motion.
	•	Advanced: Pause at the top of the pullover or slow the tempo; lift knee higher during march for extra core challenge.

Benefits: Improves lat and chest mobility, strengthens upper back, chest, and core while enhancing glute stability and hip drive; great for full-body coordination.

Muscles: Lats, chest, triceps, glutes, hamstrings, hip flexors, core stabilizers.

How-to:
Sit with your upper back supported on a bench, dumbbells held together over chest. Plant feet hip-width and lift hips into a bridge so body forms a straight line from shoulders to knees. Lower dumbbells in a controlled arc over your head while simultaneously driving one knee toward chest. Return arms and leg to start position and alternate sides, keeping hips level throughout.

Cues:
	•	Reach arms overhead in a controlled arc, elbows soft.
	•	Drive through heels to maintain hip height.
	•	Engage core to resist rotation as you exhale and drive knee up
•each exhale cinch core tighter
	•	Move knees deliberately, don’t bounce.

Mistakes: Dropping hips, arching lower back, ribflaring, flaring elbows, letting legs swing uncontrolled, rushing through reps.

Lat Pullover + March

Tri-set: Strength, Athleticism + Power

Three minutes of alternating between power and grinding stability—complete 5 plyo pushups and 10 KB plank Pushes with little rest for 3 minutes.

This upper body and core burnout tests your explosive power and stability under fatigue. Banded plyo pushups build explosive pressing power and fast-twitch muscle recruitment. Plank KB pushes challenge anti-rotation core strength and shoulder stability while keeping tension through your entire body.

Reps:5-6

 Modifications/substitutions: 
•add elevation on box/bench and perform plyo push-up 
	•	Beginner: Perform push-ups with knees on the floor while keeping the band around the chest
	•	At-home/no band: Perform explosive push-ups without a band, focusing on lifting hands off the floor on couch/box or floor 
	

Benefits: Builds explosive chest, shoulder, and tricep strength while improving upper body power, core stability, and reactive strength.

Muscles: Chest, triceps, shoulders, core stabilizers.

How-to:
Place a resistance band around your upper chest and anchor above you or on squat rack safety bars. Set up in a push-up position, hands under shoulders, body forming a straight line from head to heels. Lower chest toward floor in a controlled motion, then explode upward, pressing hands into the floor and pushing away as hard as you can. Land softly, immediately lowering into the next rep.

Cues:
	•	Keep body rigid from head to heels.
	•	Explode through chest and arms, not just shoulders.
	•	Land softly to protect wrists and shoulders.
	•	Engage core to prevent sagging hips.

Mistakes: Dropping hips, flaring elbows out by shoulders, slow or uncontrolled push-off, bouncing between reps, arching back, no protraction of shoulder blades on push

Banded Plyo Pushups

Reps: 5-6each side 

•Lighter option: Use lighter dumbbells or kettlebells, or perform the plank without weights while mimicking the overhead push/slide.
	•	Beginner: Perform from knees (or one knee down) in a half-plank or use no weights.
	

Benefits: Strengthens shoulders, chest, and triceps while challenging core stability, anti-rotation control, and full-body coordination.

Muscles: Shoulders, triceps, chest, core stabilizers, glutes, upper back.

How-to:
Set up in a high plank with hands gripping dumbbells or kettlebells, directly under shoulders, body forming a straight line from head to heels. Engage core, squeeze glutes, and press/slide one weight overhead, fully extending the arm while keeping hips stable. Lower back down under control and repeat with the opposite arm, alternating sides.

Cues:
	•	Keep hips level; avoid twisting.
	•	Engage core and glutes to prevent sagging.
	•	slide as far forward as you can, protract shoulder blades
	•	Move deliberately, don’t rush.

Mistakes: Dropping hips, rotating torso, arching lower back, sagging through shoulder blades, rushing through reps

Plank Pushes

Finisher: 3 Min AMRAP Core Power

Reps: 10-15 each side 
Breathing Strategy: intentional core breath or exhale entire range of motion 

Benefits: ribcage mobility for better 360 breathing, ribflare, obliques 

For:
- find a solid ball, it can be a smaller yoga ball as well. Doing this with different variety of sizes is beneficial. Start small and work to larger 
- lay on the ball, so your lateral ribcage is pressed against ball and allows you to bend wide ways over the ball 
-inhale relax deep core as you bend over the ball and exhale as you pull the band from over head and crunch by towards Hips
-exhale out all of your breath. This is KEY
-pull top ribcage down toward opposite bottom hip 
-all for a wide range of motion as far as you can bend both ways

Cool Down: Mobility Side Crunch

Phase 3 Athleticism| Week 1 Day 2| Chest, Back & Core

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

Taylor

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

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!

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!!

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! 💪🏼

Phase 3 Athleticism| Week 1 Day 2| Chest, Back & Core

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