Loving the little changes in phase 3! Felt really good today!

Kathryn

I enjoyed the upper body and things changed up. I also enjoy the stretches and cool down.

Dominique

One of the best upper body workouts! 🤜🏻🤛🏻

Eugenia

Dedra

Amanda Cremeens

Noticed more shoulder stability in the workout today 🙌

jessica

I’ve said it once and I’ll say it again…. Whomever reminded Hannah about med ball slams needs to go to timeout!

This one was fun! I enjoyed this variation.

Michelle

The landline rows were fun. My gym doesn’t have a mirror so it was kinda hard to figure out if I am doing it right. I got a great upper body workout with this one!

Chelsi

This is your most athletic upper body day of the week. Everything here is designed to train your upper body the way it actually moves in sport and in life, rotationally, reactively, and under dynamic conditions. 

You built the strength foundation in Day 2, today you express it. Every movement has intent behind it and every rep should feel like you mean it.

Your scapula needs to be moving well before you rotate, press, and pull at speed. The pull aparts activate the rear delts and mid traps, setting the foundation for every pulling movement today. 

The alternating banded weighted scapula pulls add a unilateral element that wakes up each side independently so nothing is hiding behind the stronger side. This warmup is short but it matters.

Muscles: Rhomboids, lower traps, rear deltoids, serratus anterior, rotator cuff, mid traps

Benefits: Builds scapular retraction and depression strength, training the shoulder blades to pull down and wrap around the ribcage rather than shrugging up. Improves posture, shoulder health, and scapular control that carries over to pressing and pulling movements.

Form & Breathing:
Hold a resistance band at shoulder height with arms extended in front of you, hands about shoulder-width apart. Inhale to prepare. Exhale as you pull the band apart by driving the elbows back, but focus on the scapulae pulling down and wrapping around the ribcage — not just squeezing together. Think elbows back and down, not just back. Inhale as you return to start with control.

Cues:
	∙	Think shoulder blades down and around the ribcage, not just pinched together
	∙	Drive elbows back but keep shoulders away from ears
	∙	Keep ribs stacked over pelvis — don’t flare or arch
	∙	Control the return — don’t let the band snap you back

Mistakes: Shrugging shoulders up toward ears, only squeezing the blades together without depression, flaring the ribcage, using momentum to snap the band apart, losing neutral spine by arching the back, or gripping through the upper traps instead of engaging lower traps and rhomboids.

Scapula Pull Aparts

Modifications:
Beginner: Slow the movement down or kneel directly beneath the anchor point instead of scooped back

At home/no band: Use a light dumbbell in each hand, pressing one forward while pulling the other back

Advanced: Increase band tension or kettlebell weight holding neck

Substitutions: Landmine press with rotation or half kneeling single arm cable press
Muscles: Chest, triceps, shoulders, rotator cuff, rhomboids, lats, obliques, core stabilizers, scapular stabilizers

How to:
Kneel on the floor and scoop back from the band anchor point so you are pulling at an angle rather than directly beneath it. Hold a band in one hand and a small kettlebell or weight in the other. Gently engage your core to match the task at hand while breathing into your lats and back to distribute pressure. Exhale as you simultaneously press the kettlebell forward and aggressively pull the band back, rotating through the rib cage. This creates a push pull that trains scapular mobility, rib cage rotation, and shoulder stability in the same rep. Inhale as you return to start with control. Maintain ribcage over pelvis throughout.
Cues:
• Scoop back from the anchor so you pull at an angle
• Pull the band back aggressively as you press the weight forward
• Rotate through the rib cage, not just the arms
• Control both the push and pull equally
• Stay tall through the hips, don’t sit back on 

your heels
Mistakes: only pressing without aggressively pulling the band, rotating through the low back instead of the rib cage, holding breath instead of distributing pressure, losing ribcage over pelvis alignment, letting the band snap back instead of controlling the return.

Alt banded weighted scapula pulls

Warmup

Three movements that prime three different demands for the session. The inchworm to pushup opens up your thoracic spine and gets your pressing muscles firing through a full range. 

The palof medball twists prime your rotational core which you’re going to need heavily today. 

The drop catch pullup row is the most important one, it trains your pulling muscles to be reactive by releasing the weight and catching it under tension, which prepares your lats and biceps for the explosive pulling work ahead.

Recommended time: 40 seconds 

 
Modifications: limit range of motion (walk out to plank position rather than extended plank), place knees down on the ground for push-up, remove push-up 

Form:
- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until you are in a plank position 
-from there, lower down into a push-up by bending your elbows at a 45 degree angle 
-lower your chest to the ground and push back to plank
-begin to walk your hands back to where you planted them
-stand up 
- Repeat

Inchworm To Push-Up

Modifications
Lighter ball (bunched up pillows), without band, kneeling version

Alternatives
Pallof press, Russian twists, cable rotations,

Muscles
Obliques, core, shoulders, chest, diaphragm, intercostals

Benefits
Builds rotational core strength and anti-rotation control through Pallof position with twist. The band creates lateral resistance that forces posterior rib expansion, improving breathing mechanics and bracing patterns essential for core stability and pelvic floor coordination.

Form
Stand with feet hip to shoulder-width apart. Hold resistance band anchored to the side at chest height while also holding medicine ball at chest with both hands, arms extended in Pallof position. Ribs stacked over pelvis, neutral spine. Keep core engaged and breathe into lateral rib cage - the band resistance forces posterior rib expansion for better breathing and bracing mechanics. First resist rotation by holding arms extended at center against band pull. Then actively rotate torso and ball to one side. Return to center. Rotate to opposite side. The core works to both resist the band pull and control the rotation. Continue twisting side to side. Complete all reps, then switch sides.
Cues
	∙	Stand, feet hip to shoulder-width
	∙	Band anchored to side, hold with med ball
	∙	Arms extended, Pallof position
	∙	Ribs stacked over pelvis, neutral spine
	∙	Core engaged, breathe into lateral rib cage
	∙	Band forces posterior rib expansion
	∙	Better breathing and bracing mechanics
	∙	Resist rotation, hold center against band
	∙	Rotate torso and ball to one side
	∙	Return to center
	∙	Rotate to opposite side
	∙	Continue twisting side to side
	∙	Complete reps, then switch sides
Mistakes
Allowing excessive pull from band, insufficient rotation range, arms bending, not breathing into posterior ribs, rushing through movement, losing upright posture, or minimal core engagement.

Palof Medball Twists

Modifications/Substitutions:

Beginner: Perform standard dumbbell or band rows with a slow eccentric to build deceleration strength before adding the catch

At home/no bar: Use a heavy dumbbell, perform an explosive row, release grip briefly at the top, re catch and control the lowering phase
Advanced: Place feet on a bench during an inverted row, releasing and re catching the bar at peak contraction

Benefits: Builds explosive pulling strength and grip reactivity while training eccentric deceleration. Develops lat power, grip endurance, and strengthens shoulder blade stabilizers through rapid force production and acceptance in the same rep.

Muscles: Lats, rhomboids, rear delts, biceps, forearms/grip, core stabilizers, rotator cuff

How to:
Set up barbell row with a flat back, core engaged, ribcage stacked over pelvis. Perform an explosive row, pulling hard toward your lower chest. At peak contraction, briefly release your grip. Quickly re catch and decelerate the load, controlling the eccentric back to full stretch.

Form & Breathing:
Inhale through your nose, expanding ribs 360 degrees in the stretched position. Exhale sharply as you row, engaging your deep core, lats, and stabilizers. On the re catch, stay braced and breathe into your chest and ribs to keep pressure distributed during deceleration. Inhale as you return to start.

Cues:
• Pull explosively, fast and powerful, not grinding. Drive elbows down 
• Release is brief, just enough to lose contact and re catch
• Absorb the re catch through your lats, not just your grip
• Keep shoulder blades active, don’t let them dump forward on the catch
• Maintain a rigid torso with no rounding or rotating

Mistakes: Rounding the back on the catch, releasing too long and losing control, using only arms instead of driving through lats, torso rotating on re catch, holding breath instead of keeping pressure distributed, losing ribcage over pelvis alignment.

Drop Catch Pull-up Row

Power Prep

This is the best superset of the week. He performed with us the last phase, so I really want you to work on speed in the smoothness of this exercise ! 

The rotational clean and press drives power from the hips through rotation into a full overhead press, training your entire kinetic chain to work together explosively. 

The rainbow arcs immediately after take that same rotational range and slow it all the way down, asking your core and shoulders to control the arc from one side to the other with no momentum. 

You’re producing rotational power and then immediately owning rotational control. That contrast is exactly what athleticism training is about.

Increase speed + load this phase. It’s all about intent + smoothness

Beginner: Perform without the rotation, just a standard landmine push press

At home/no landmine: Wedge a barbell into a corner with a towel and perform the same movement, or use a single dumbbell push press or snatch 

Advanced: Increase load or speed

Benefits: Builds total body rotational power linking the hips, core, and upper body into one explosive chain. Develops anti rotation strength during the clean, rotational force production through the press, and trains the core to transfer force across planes.

Muscles: Glutes, obliques, shoulders, triceps, core stabilizers, hip stabilizers, upper back

How to:
Stand at the end of a landmine with feet about hip width apart, barbell in one hand at hip level. Gently draw in your tummy to turn the abs on and keep ribs from flaring. Inhale through your nose, expanding ribs 360 degrees as you hinge slightly and load the hips. Exhale as you explosively clean the bar to shoulder height while rotating your torso toward the pressing side, driving the rotation from your hips. Continue pressing the bar overhead as you complete the rotation, finishing with hips and chest facing the direction of the press. Inhale as you reverse the movement with control back to start. Keep pressure distributed evenly by driving the rotation from the hips, not the low back, and maintaining ribcage over pelvis throughout.

Cues:
• Drive the rotation from the hips, not the arms or low back
• Clean and rotation should be one fluid explosive movement
• Press through to full lockout as you complete the rotation
• Stay rooted through both feet, don’t let heels lift

Mistakes: Rotating from the low back instead of the hips, muscling the clean with the arm instead of using hip drive, ribs flaring at the top of the press, holding breath instead of keeping pressure distributed, losing ribcage over pelvis alignment, rushing the return and losing control of the rotation.

Landmine Rotational Clean & Press

Reps: 


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| power and strength

Vertical pulling into horizontal explosive pushing. These two movements couldn’t be more opposite and that’s exactly the point. The chin ups train your lats, biceps, and upper back through a full vertical pull, and the medball chest press slam immediately after drives your chest, triceps, and shoulders in the opposite direction as fast as possible. 

No competing fatigue between the two movements means you can go hard on both.

Reps: 2+ (or however many you can do) + 3 Eccentric 

Modifications: chin up row with bodyweight or plate, feet supported chin up with bodyweight or plate/dumbbell, Supinated Row, assisted chin ups 

Alternatives: supinated row, corkscrew row, supinated let pull down 

Muscle worked: biceps, lats, serratus, rhomboids and trap

Form: 
Cue: drive elbows to the ground 

- Grasp the pull up bar with an underhand grip (palms facing you)
- Hang freely with the arms extended
- Depress the shoulder blades, then pull yourself up by contracting the lats as you flex at the elbows, driving them down toward the floor
- Pause at peak contraction, your chin above the bar
- Lower your body back to starting position under control, stretching the lats

Common Mistakes: 
- swinging 
-losing core tension 
-not fully extending at bottom

Chin Ups

Modifications
Lighter medicine ball, standing chest press throw to wall, wall ball toss, reduced hip hinge depth, kneeling position chest press throw into wall

Alternatives
Regular Medicine ball overhead slams, chest push-ups

Muscles
Chest, triceps, shoulders, core, glutes, hamstrings, lower back

Benefits

Builds explosive upper body power while strengthening the posterior chain through the hip hinge position. Develops pressing strength, core stability, and hip hinge mechanics simultaneously while improving power transfer from lower to upper body.

Form

Stand with feet hip to shoulder-width apart holding a medicine ball at chest level. Hinge at the hips, pushing them back while maintaining a flat back, bringing your torso to roughly 45 degrees or parallel to the ground. Keep a slight bend in your knees. From this hinged position, explosively press the medicine ball forward and down toward the ground, extending arms fully. The ball should slam into the ground in front of you. Catch the ball on the bounce or retrieve it, return to the hinged chest position, and repeat. Maintain the hip hinge position throughout the entire set. Exhale forcefully on each press/slam.

Cues
- Hip hinge position, back flat
- Hold ball at chest in hinged position
- Explosively press ball forward and down
- Slam ball into ground with force
- Extend arms fully on release
- Maintain hip hinge throughout set
- Catch on bounce and reset
- Drive power from chest and arms
- Exhale forcefully on each slam
- Ribs stay stacked over pelvis

Mistakes
Standing too upright instead of maintaining hip hinge, rounding the back, weak or controlled press instead of explosive slam, not extending arms fully, losing balance, excessive knee bend (turning it into a squat), not catching ball properly on bounce, or losing core stability in the hinged position.

Medball Chest Press Slam

Superset|  Power+ strength

You’ve done banded plyo pushups as a warmup in Phase 2. Now they’re in a finisher, same movement, completely different experience under fatigue. Drive through the band explosively on every rep. 

The seesaw rows follow with unilateral pulling strength, each arm working independently while the other recovers. 

The lateral KB walks close it out, the unstable load bouncing while you move laterally means your shoulders, rotator cuff, and upper back are fighting to maintain position the entire time. It looks simple and it is not.

Reps: 8 each side 


Modifications
Alternating dumbbell rows, single arm rows, slower tempo

Alternatives
Single arm dumbbell rows, bent over rows, renegade rows, gorilla rows

Muscles
Lats, rhomboids, traps, rear delts, biceps, core, lower back

Benefits
Builds back strength and anti-rotation core stability through alternating pulling pattern. Improves coordination, balance, and develops unilateral back strength while challenging core control.

Form

Stand in a hip hinge position with feet hip-width apart, holding dumbbells at arm’s length. Keep deep core engaged with ribs stacked over pelvis and back flat. Row one dumbbell up toward your hip, driving the elbow back and keeping it close to your body. As you lower that dumbbell, immediately row the opposite dumbbell up in a continuous seesaw motion. Continue alternating rows in a smooth, rhythmic pattern. Minimize torso rotation and keep hips stable throughout. Maintain the hip hinge position for the entire set.

Cues

- Hip hinge position, back flat
- Row one side up as other lowers
- Continuous seesaw motion
- Drive elbows back close to body
- Minimize torso rotation
- Keep hips stable and level
- Smooth, rhythmic alternating pattern
- Deep core engaged throughout
- Ribs stay stacked over pelvis

#Mistakes
Excessive torso rotation, standing too upright instead of hip hinge, rowing with elbows flared out, using momentum instead of control, hips shifting side to side, rounding the back, losing rhythm in the alternating pattern, or not maintaining stable hip hinge position.

Seesaw Rows

Reps: 10 steps each way 

Modifications/Substitutions:
	∙	Beginner: Use a lighter kettlebell or hold the band closer to the kettlebell to reduce the bounce and instability
• palof press 

Muscles: Shoulders, transverse abdominis, obliques, glute medius, hip stabilizers, pelvic floor, anterior deltoids, serratus anterior

Benefits: Builds shoulder endurance and anti-rotation core strength while the bouncing kettlebell creates unpredictable instability the deep core must react to. Trains lateral hip stability through the marching walk pattern while teaching the core canister to manage constantly shifting pressure demands.

Form & Breathing:
Loop a resistance band through a kettlebell and hold both ends of the band at chest or shoulder height with arms extended in front of you in a front raise position. Stand with feet hip width apart, slight bend in the knees. Let the kettlebell hang and bounce on the band. Begin stepping laterally, maintaining the front raise hold as the kettlebell bounces unpredictably. Breathe steadily throughout, exhaling through pursed lips or with a gentle “ha” sound to keep the deep core engaged. Continue walking in one direction, then reverse.

Cues:
	∙	Keep arms extended and steady while the kettlebell bounces
	∙	Stay tall through the spine, ribs stacked over pelvis
	∙	Resist the urge to lean or rotate as the kettlebell shifts
	∙	Step with control, not speed
	∙	Breathe continuously, do not hold your breath against the instability
Mistakes: Shrugging shoulders up toward ears, leaning or rotating the torso to compensate for the bounce, holding breath, taking steps too wide and losing hip control, letting the ribcage flare, or bracing outward instead of drawing in to manage the instability.

Lateral KB Walks

Reps:

 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 Push-ups

Triset| Strength + Stability

Complete as many routes as possible

This finisher ties the entire week together. The lateral shuffle around the world medball slam is a full body athletic expression, lateral movement, rotational power, and upper body force production all in one movement. The star plank row challenges your shoulder stability and anti-rotation core in a wide base position under fatigue. 

The sprinter sit ups finish with hip flexor and core power to close out the session. Keep moving, minimal rest, finish strong.

Modifications:
Beginner: Reduce shuffle distance or use a lighter medicine ball

At home/no medicine ball: Use a pillow for the slam or a dumbbell without the slam

Advanced: Increase ball weight, shuffle speed, or distance

Substitutions: Lateral bound to rotational slam or side shuffle to wood hop

Muscles: Glutes, quads, adductors, obliques, shoulders, lats, core stabilizers, hip stabilizers
Benefits: Builds lateral agility and hip power through the shuffle while the opposite direction around the world slam trains full body rotational power and coordination. Combining lateral movement with a rotational slam challenges the core to transfer force across multiple planes.

How to:
Stand holding a medicine ball at chest height. Start with an exhale to let your ribs settle down and find your stack over your pelvis. Gently engage your core to match the task at hand while breathing into your lats and back to distribute pressure. Shuffle laterally for the prescribed distance. As you plant, immediately take the medicine ball into an around the world arc in the opposite direction of the shuffle, sweeping it up and over into a slam. Exhale hard on the slam. Drive the rotation and slam from your core and hips, not just the arms. Reset and shuffle back the other direction.

Cues:
• Exhale first to find your rib stack before shuffling
• Stay low through the shuffle, don’t bounce upright
• Plant and immediately go into the around the world arc
• Slam in the opposite direction of the shuffle
• Exhale hard on the slam, drive it from the core and hips

Mistakes: Standing too tall during the shuffle, using only the arms for the slam instead of the core and hips, slamming in the same direction as the shuffle, bearing down instead of distributing pressure, losing ribcage over pelvis alignment, rushing the around the world arc and losing control.

Lateral shuffle around the world medball slam

Modifications: Bottom knee down (or foot for more advanced) reduce range of rotation, static side plank without row

Muscles: Obliques, deep core (transverse abdominis), thoracic rotators, upper back, hip stabilizers, glutes, shoulders, pelvic floor

Benefits: Integrates lateral stability with thoracic rotation and pulling pattern, improves multi-planar core control and rib cage mobility, and teaches breath coordination during complex rotational movement with dynamic leg extension and crunch.

Form & Breathing:
Start in side plank on forearm with feet stacked, or one knee down. top arm holding light dumbbell or band. Breathe into ribs and chest to establish engagement. Inhale as you rotate torso forward, reaching top arm across body while extending top leg back into star position. Exhale through pursed lips as you rotate back up to side plank while rowing arm back and crunching top knee toward elbow, naturally engaging obliques, deep core, and upper back. Continue breathing into ribs throughout rotation to manage pressure.

Cues:
	•	Rotate from thoracic spine, not hips or lower back.
	•	Coordinate leg extension with forward rotation, knee crunch with return.
	•	Maintain hip lift throughout both positions.
	•	Breathe into ribs continuously during rotation.
Mistakes: Rotating from hips or lower back instead of thoracic spine, allowing hips to sag during transition, holding breath through movement, losing stability during rotation, or bearing down instead of breathing into ribs to manage pressure.

Star Plank Row

Tempo: 3:0:X ( 3 second lower, no pause, explosive drive up)

Modifications

Bent knee sit-ups with tempo, or regular sit ups reduced tempo,regular sit up with single leg lower down 

Alternatives
V-ups, hip flexor sit-ups (on bench with foot hooked in, lower  until back is even with bench. GHD sit-ups,

Muscles
Deep core, Rectus abdominis, hip flexors,tibialis 

Benefits
Builds explosive core and hip flexor power while mimicking sprinting mechanics. Improves sit-up speed, core control through tempo contrast, and develops coordination between upper and lower body.

Form
Lie on your back with one leg extended and the other knee bent with foot flat on the ground. Hook the foot of the bent leg under a weight, dumbbell, or stable object to anchor yourself. Extend arms overhead. Keep deep core engaged with ribs stacked over pelvis. Slowly lower your torso back toward the ground, taking 3-4 seconds for the eccentric descent while extending the free leg straight. Once your back touches down, explosively sit up as fast as possible while simultaneously driving the free leg’s knee up toward your chest in a sprinting motion. Swing opposite arm forward as the knee drives up. Complete all reps on one side before switching legs.

Cues

- Hook one foot under weight for stability
- Slow controlled descent (3-4 seconds)
- Explode up as fast as possible
- Drive free knee up toward chest
- Opposite arm swings forward with knee
- Mimic sprinting mechanics
- Deep core engaged throughout
-spinal articulation each rep. Control it down
-Exhale as you sit up 
- Ribs stay stacked over pelvis
- Control the lowering, power the sit-up

Mistakes

Rushing the eccentric phase, not driving knee high enough, poor arm coordination, losing anchor foot position, using momentum instead of core power on the sit-up, not maintaining tempo contrast between slow down and explosive up, or losing neutral spine position.

Sprinter Sit Ups

Finisher| Conditioning

RECLAIM| Phase 3| Week 1 Day 5| Upperbody Athletic + Power

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

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

Morgan

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!

Kelsey

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!!

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!

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!!

Michelle 

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.

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

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! 💪🏼

BECKY

Today was hard! I felt like everything was just a little bit off today but that’s okay. I still got it done and am proud I didn’t quit

Reclaim phase 2| Week 3 Day 1| Lower Body Strength

Loving the landmine rotational clean and press!! Feels so good to do.

RECLAIM| Phase 3| Week 1 Day 5| Upperbody Athletic + Power

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