Name: Playbook - Hannah Bower - RECLAIM DELOAD| Week 7 Day 3| Deep Core
Uploaded: 2026-06-14T19:46:58.970Z
Duration: 40 min
Description: RECLAIM DELOAD| Week 7 Day 3| Deep Core

Taking it back to the real basics today! I challenge you to really focus on pressure management feeling that rib cage expansion feeling that lower tummy zip from hip bones to rib rib cage. Pressure moves from bottom up! And I want you to feel the difference from when you started this program seven weeks ago!

11 stretches! Hold each stretch for 10 diaphragmatic breaths, or set a timer for 1 minute per side. Please move at your own pace—this is a semi-guided session and not meant to be followed exactly with me.

The ribcage and pelvic floor are closely connected—any restriction or misalignment in the ribcage can directly affect the pelvic floor. For optimal function and balance, it's essential to work both in coordination.

Pelvic Floor Intro

Recommended Breaths: 10

Modifications: Adjust knee positioning—either widen the knees or bring them closer together.

Form:
- Begin in the Preacher Child’s Pose, with your shins resting flat on the ground, glutes touching your heels, chest lowered toward the floor, and arms extended forward.
- Shift your weight back into your heels and gently press your chest toward the floor, aiming for maximum depth in the stretch.
- Take a deep diaphragmatic breath, inhaling deeply into your pelvic floor and exhaling gently without any engagement. Focus on maintaining a relaxed, natural breath.

Childs Pose Stretch

Recommended Breaths:  5-10 per side

Breathing Instructions:
- Start in Child’s Pose with your shins and chest on the floor, glutes pressing toward your heels, and hands extended forward.
- Walk your hands to one side, feeling a stretch through your lats and into your hip.
- As you inhale, focus on expanding your ribcage in all directions—front, back, and sides—like an umbrella gently opening. This 360-degree expansion encourages the diaphragm to lower, lengthening the pelvic floor as your organs descend.
- On the exhale, release the breath evenly, allowing the diaphragm to return to its resting position, prompting the pelvic floor to rebound to its resting tension naturally.
- Move gently and mindfully, ensuring the expansion is balanced throughout your abdomen, sides, and back.
- After completing the breath cycle on one side, switch sides.

Lateral Reach Childs Pose

Recommended Breaths: 10

Form:
- Begin on hands and knees, ensuring your knees are directly under your hips and your hands are aligned under your shoulders.
- Keep your back neutral—avoid arching or rounding—and ensure your hips are square to the ground.
- Slowly begin arching your back on your inhale, focusing on moving one vertebra at a time. Imagine pulling your hands toward your knees and your knees toward your hands. Move slowly and mindfully, staying within your range of motion.
- Inhale deeply, directing the breath into your pelvic floor.
- On the exhale, reverse the movement, expanding each vertebra individually. Visualize pulling the space between your hands and knees apart, creating a deep stretch along your spine.
- Return to neutral and gently shift your weight to one side (onto your knee and hand). Rotate your shoulder and hip to bring them closer together, aiming to "crunch" toward the center. 
- Hold the crunch briefly, then release and return to neutral.
- Perform Cat-Cow and repeat the process on the opposite side.
- Continue alternating, moving slowly and with control.

Cat Cow

Recommended Reps: 5-10 per side

Modifications: Limit the range of motion if needed.

Substitution: Child’s Pose rocks.

Form:
- Begin in Preacher Child’s Pose, with your shins flat on the floor, glutes resting on your heels, chest lowering toward the ground, and arms extended in front of you.
- Slowly extend one foot out to the side, feeling a gentle stretch in your adductors (inner thighs).
- As you exhale, rock your weight back toward your heel and lower your chest toward the floor, focusing on a deep diaphragmatic breath.
- On your inhale, shift your weight forward, pressing into your hands to gently lift your upper body.
- Repeat the movement, continuing to move mindfully with your breath.

This should flow more smoothly while keeping the instructions clear!

Adductor Rocks

Recommended Reps: 10 breaths 
Breathing strategy: deep diaphragmatic breaths with focus on pelvic floor 

Modification: take out rocks 


Form cues: 
- starting in a modified side plank with shoulders aligned with hips, one knee bent underneath your pelvis
-place hand behind head so elbow is toward ceiling
- rotate upper elbow towards the ground so entire torso turns down
-inhale into that lateral ribcage focusing on expanding back and side ribcage 
-rotate back up through an exhale breath 
-then pushing off the hand firmly planted on front on ground 
-rock into a side butterfly or clamshell position and inhale into the pelvic floor
-really let tension go
-exhale push off legs back into side plank 
-repeat

Butterfly Side Rocks + Ribcage Mobility

Recommended Reps: 5-10 per side (Internal Rotation + External Rotation = 1 rep)

Modifications: Remove the block or omit the internal and external rotation if needed.

Form:
- Start on all fours with one knee resting on a block for support.
- Begin with your heel externally rotated, facing outward.
- Gently rock your weight back into your heel, sinking deeper into your hips.
- As you exhale, engage in a deep diaphragmatic breath, allowing your chest to sink toward the floor.
- On inhaling, shift your weight into your hands, lifting your upper body slightly.
- Repeat for the prescribed reps, then internally rotate your hip so that your toe faces toward the other leg.
- Alternate between internal and external rotation, continuing the Child's Pose rocks for each position.

Block Internal External Rocks

Recommended Reps: 5-10 per side

Modifications: Limit the range of motion as needed.

Substitution: Lying Figure 4 stretch.

Form:
- Begin lying on your back.
- Cross one ankle over the opposite thigh, positioning the knee high on your thigh.
- Gently grasp the feet and pull them toward your sides, deepening the stretch in your glutes.
- Take a deep diaphragmatic inhale, directing the breath into your pelvic floor, then gently exhale, releasing any tension.

Wishbone Stretch

Recommended Breaths: 10

Breathing Instruction:
- Begin lying on your back.
- Bring your top leg up and hook your arm under your knee, gently pulling your legs toward your shoulders.
- As you inhale, focus on expanding your ribcage in all directions—front, back, and sides—like an umbrella opening. Visualize your diaphragm and ribcage expanding in 360 degrees.
- Actively relax and release tension in your pelvic floor as you exhale, allowing it to soften.

Happy Baby

Recommended Reps: 10 rocks or breaths into the ball

Recommended Time: 30 seconds per area

Form:
- Position the ball on your perineum, pelvic floor, or the surrounding area between your pubic bone and sit bones.
- Find an area that feels tender or sore, and gently rock your body onto the ball. Guide your breath into the tender spot, allowing the breath to support the release of tension.
- Continue making small circles or gentle rocks until the tenderness begins to subside.
- Move the ball to a different area and repeat the process.
- You can also roll the ball along the adductors for additional release.

Perineal Massage

Recommended Time: 10 breaths into tender areas

Form:
- Place the ball on your glute.
- Locate a tender or sore spot and gently rock onto the ball, guiding your breath into the area of discomfort.
- Continue with small circles or gentle rocking motions until the tenderness begins to ease.
- Shift the ball to a different area and repeat the process.
- You can also roll the ball along your adductors for additional relief.

Glute Massage + Outro

Pelvic Floor Release

RECLAIM DELOAD| Week 7 Day 3| Deep 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

Eugenia

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!!

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!!

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.

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! 💪🏼

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.

Loved this upper body. Love the athletic days 🔥 💪🏽 Starting to do more cardio again. Feels great 😌

RECLAIM| Phase 2| Week 2 Day 5| Athletic Upperbody

Ran out of time and didn’t get to do the cool down BUT! This workout felt so good! Definitely feel stronger in most of the exercises today.

Jennifer

RECLAIM Phase2| Week 2 Day 4| Lower Body Athleticism

I enjoyed it from the beginning to the end and helpful especially after legs day the previous day.

RECLAIM DELOAD| Week 7 Day 3| Deep Core

More workouts from Hannah Bower