Name: Playbook - Hannah Bower - RECLAIM Phase 3| Week 4 Day 2| Upper Body DELOAD
Uploaded: 2026-06-14T19:46:58.691Z
Duration: 50 min
Description: RECLAIM Phase 3| Week 4 Day 2| Upper Body DELOAD

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.

Kathryn

Love those Z sits both challenging and provide lots of feedback

Morgan

Week 4| Deload week! We are putting the vet significantly this week! You can follow this week or jump into the program enough and use week 1 as your Deload as you get acquainted with the new programming!

Your rotator cuff and scapula need to be fully activated before you load the shoulder overhead. 

The banded eccentric external rotation slows the return down on purpose, training the small stabilizing muscles of the shoulder to control the load rather than just produce it. 

The elevated plank twists open up your thoracic spine and get your core braced and ready. Two minutes here saves your shoulders for the whole session

Beginner: Perform without a band using just bodyweight, focusing on slow controlled lowering

At home/no band: Use a light dumbbell and perform the same eccentric internal rotation lowering

Advanced: Increase band tension or slow the eccentric to a 5 second count

Benefits: Builds eccentric rotator cuff strength and shoulder stability through controlled deceleration into internal rotation.Better pushing mechanics. drawing in the abs keeps the ribs from flaring and reinforces deep core connection throughout.

Muscles: Rotator cuff (subscapularis, infraspinatus, teres minor), posterior deltoid, core stabilizers, obliques

How to:
Lie on your back with a resistance band looped around one foot and the other end held in the opposite hand. Gently draw in your tummy to turn the abs on and keep the ribs from flaring throughout. Start with your arm at 90 degrees, elbow bent, hand pointing toward the ceiling. Inhale through your nose, expanding ribs 360 degrees as you slowly lower your hand toward the floor into internal rotation, resisting the band’s pull the entire way down. Control the eccentric for 3 to 4 seconds. Exhale as you return to start, engaging your deep core and rotator cuff to keep pressure distributed evenly. Keep ribcage over pelvis and low back connected to the floor throughout.

Cues:
• Gently draw in your tummy to keep ribs down the whole time
• Lower slow and controlled, the eccentric is the work
• Keep your elbow pinned at 90 degrees throughout
• Resist the diagonal pull of the band, don’t let it yank you
• Think about decelerating, not just dropping into the range

Mistakes: Letting the ribs flare up and losing abdominal engagement, letting the band pull the arm down too quickly, arching the low back off the floor, losing the 90 degree elbow position, holding breath instead of keeping pressure distributed, rushing through the lowering phase.

Banded Eccentric External Rotation

Modifications/Substitutions:
	∙	Beginner: Perform from knees or reduce rotation rang, no weight 

	∙	Increase difficulty: Lower the elevation, add a slow tempo, or hold the twist for 2-3 seconds at end range

Muscles: Obliques, transverse abdominis, shoulders, serratus anterior, hip stabilizers, pelvic floor, multifidus

Benefits: Builds anti-rotation and rotational core strength from an elevated plank position, training the deep core to manage pressure through dynamic twisting. Develops oblique control, shoulder stability, and teaches the core canister to stay engaged while the body moves through rotation.

Form & Breathing:
Set up in a plank position with hands on an elevated surface like a bench or box, hands under shoulders, body forming a straight line from head to heels. Inhale through the nose to prepare. Exhale as you rotate through the torso, driving one hip toward the floor while keeping hips lifted and arms stable. Inhale to return to center. Exhale and rotate to the other side. The twist comes from the midsection — the arms and hands stay planted.

Cues:
	∙	Keep hips lifted — don’t let them sag between rotations
	∙	Rotation comes from the core, not from shifting weight through the arms
	∙	Exhale as you twist, drawing in through the lower TA
	∙	Stay long through the spine — don’t crunch or round

Mistakes: Letting hips sag or pike up, shifting weight side to side through the arms instead of rotating through the core, holding breath, rushing the twist instead of controlling through full range, flaring the ribcage, or bearing down instead of drawing in on the exhale.

Elevated Plank Twists

Movement Prep

The push press is your power movement, use your legs to drive the bar overhead as explosively as possible every single rep. The Z sit or straddle sit banded overhead hold immediately after strips all of that momentum away and asks you to own the overhead position completely still with a band pulling your arms forward. Focus on ribs down and core braced, that’s the position your push press needs. 

Go very light on the band, the position is the work not the weight. Focus on directing pressure to back of your ribcage

@65-70%1RM
RPE| 6

Modifications: Lighter weight, strict overhead press, single arm, seated press

Alternatives: Strict overhead press, landmine press, Arnold press, Z press

Muscles: Shoulders, triceps, upper back, core, glutes, quads

Benefits: Builds explosive overhead pressing power by using leg drive to move heavier loads than a strict press. Develops total body coordination, force transfer from lower to upper body, and improves athletic performance.

Form:
Stand with feet hip-width apart holding dumbbells at shoulder height, palms facing in or forward. Ribs stacked over pelvis, neutral spine. Keep core engaged and breathe into lateral rib cage. Dip slightly by bending knees a few inches, then explosively drive through legs to press the dumbbells overhead. Lock out arms at the top. Lower dumbbells back to shoulders with control. Reset and repeat.

Cues:

	∙	Dumbbells at shoulder height, elbows under wrists
	∙	Ribs stacked over pelvis, neutral spine
	∙	Core engaged, breathe into lateral rib cage
	∙	Quick shallow dip—bend knees a few inches
	∙	Explosively drive through legs to press overhead
	∙	Lock out arms at the top
	∙	Lower to shoulders with control
	∙	Reset before next rep

Mistakes: Dipping too deep and turning it into a squat, pressing before the leg drive finishes, leaning back excessively, elbows flaring wide, or not fully locking out overhead.

Push Press

3-5 breaths with 5 sec long exhales + Inhales

Modifications:
Beginner: Perform without the band, using dumbbells or kettlebells only

At home/no band: Use dumbbells or kettlebells in the same seated position

Advanced: Increase band tension or add a pause at the top

Substitutions: Seated dumbbell Z press or tall kneeling overhead press

Muscles: Shoulders, triceps, core stabilizers, obliques, transverse abdominis, upper back

Teaches you how to maintain pressure management in an upright position while helping you find and strengthen your rib cage over pelvis stack. The band anchored at the feet adds constant downward pull, exposing any compensation or weakness. 

How to:
Sit on the floor with legs extended, band looped around your feet, holding the ends at shoulder 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. Exhale as you press the band overhead to full lockout. Inhale as you lower back to shoulder height with control. The band pulls you forward throughout, demanding honest core engagement to keep your ribs stacked. Continue breathing into the back body between reps without losing your stack.

Cues:
• Exhale first to find your rib stack before pressing
• Press to full lockout directly overhead(don’t lose stack)
• Breathe into the back body while maintaining core engagement
• Ribs stay down through every rep, do not let them flare
• Lower with control, don’t let the band pull you down
Mistakes: Ribs flaring as the arms press overhead, arching the low back to compensate, holding breath instead of breathing into the back body, losing ribcage over pelvis alignment, leaning back to press instead of staying stacked, gripping through the upper abs instead of engaging the deep core.

Banded Z Press Hold

Superset 1| Strength + Power

The single arm floor press in a bridge position trains your chest and tricep unilaterally while your glutes and core work to maintain the bridge underneath you. Nothing is just an arm exercise here, your whole posterior chain is engaged. 

Drive through the sit up and release the ball overhead with full power at the top, this is a sprint for your core. If you have a wall in front of you, you can slam it there instead as another variation if you’d like.

Reps: 

Modifications/Substitutions:
	•	Lighter option: Use a lighter dumbbell or kettlebell.
	•	Beginner: Start with a regular single-arm floor press or a double-leg glute bridge press.
	•	At-home/no weights: Perform a single-arm banded press with a glute bridge hold.
	•	Advanced: Add a slow eccentric on the press or hold the glute bridge at the top for isometric tension.

Muscles: Chest, triceps, shoulders, glutes, hamstrings, core stabilizers.

Benefits: Combines pressing strength with unilateral glute and core stability, creating a powerful full-body movement that challenges balance, anti-rotation, and control.

How-to: Lie on your back with one foot flat on the floor and the other leg extended. Press through the grounded heel to lift hips into a glute bridge. Hold a dumbbell in the same-side hand as the grounded foot. Press weight straight up over chest, then lower with control until upper arm lightly touches floor, maintaining bridge throughout.

Cues:
	•	Drive through heel to keep hips high.
	•	Keep core engaged to resist rotation.
	•	Wrist stays stacked over elbow.
	•	Lower with control, no bouncing off the floor.
• Ribs are tucked in 

Mistakes: Dropping hips, arching lower back, letting elbow flare wide, letting ribcage flare, rushing the movement.

Single Arm Floor Press + Bridge

Modifications
Lighter medicine ball, anchored feet, sit-ups without toss, chest pass from seated position, reduced throw distance

Alternatives
V-ups, medicine ball slams, sit-up throws to wall, Russian twists with ball

Muscles
Rectus abdominis, hip flexors, obliques, core, shoulders, chest, deep core 

Benefits
Builds explosive core power and sit-up strength while developing upper body throwing power. Improves coordination between core and upper body while challenging the entire anterior chain through dynamic movement.

Form
Lie on your back with knees bent and feet flat on the ground, holding a medicine ball at your chest. Ribs stacked over pelvis in starting position. Explosively sit up, using core power to rise while simultaneously pressing or throwing the medicine ball forward to a partner or against a wall or in air. Release the ball at the top of the sit-up motion. Catch the ball on the return (from partner or wall bounce) or retrieve it, then lower back down with control as you exhale and draw in core. Return the ball to chest position and repeat. The throw should be powered by both the sit-up momentum and arm extension.

Cues
- Lie back, knees bent, ball at chest
- Explosively sit up with power
- Throw or press ball forward at top
- Release at peak of sit-up
- Coordinate sit-up with throw
- Catch and control the return
- Lower back down with control
- Ball returns to chest for next rep
- Ribs stay stacked over pelvis throughout
- Exhale on sit-up and throw and engage deep core as you lower

Mistakes
Using momentum instead of core power, weak or uncoordinated throw, releasing ball too early or too late, not sitting up fully before throwing, losing control on the descent, holding breath, throwing with arms only instead of integrating core power, or poor catch coordination.

Medball Sit Up Toss

Superset 2| Power + Stability

This triset is where the conditioning lives. The DB RDL hang clean into box stomp is a full body power movement that starts with a hinge, loads the hamstrings and glutes, then explodes through the hips into a clean and finishes with an athletic stomp. 

The hammer runner curls that follow are speed focused, drive them fast like your arms are pumping in a sprint. 

The drop catch DB rows finish with a reactive pulling movement, dropping the weight and catching it on the way down trains your muscles to absorb and redirect force quickly. 

Three movements, full body, no rest.

Reps: 

Modifications
Lower elevation, Kettlebell version, lighter dumbbells, remove box stomp (just RDL to hang clean),

Alternatives
Dumbbell clean and press, RDL to box step-up, hang power clean, single leg RDL to knee drive

Muscles
Glutes, hamstrings, quadriceps, calves, shoulders, traps, lower back, core, hip flexors


Benefits
Develops explosive power and full-body coordination through a complex movement sequence. Builds posterior chain strength, hip hinge mechanics, and single-leg power while improving athletic performance.

Form
Stand with feet hip-width apart holding dumbbells at sides. Hinge at hips and push them back, lowering dumbbells down legs while keeping back flat and chest up. Lower until you feel a stretch in hamstrings (dumbbells at mid-shin to knee level). Drive through heels to return to standing, stopping with dumbbells at hang position just above knees. Explosively extend hips, knees, and ankles while shrugging shoulders and pulling dumbbells up. Catch the dumbbells at shoulder height by rotating elbows forward. Immediately drive one leg up and stomp forcefully onto a box or platform. Land with full foot contact. Keep chest up and core braced with ribs stacked over pelvis throughout. Step down with control.

Cues
	•	Push hips back first in RDL, keep back flat
	•	Feel the stretch in hamstrings/glutes
	•	Drive through heels to return to hang position
	•	Explosive hip extension drives the clean
	•	Catch dumbbells at shoulders with elbows forward
	•	Drive knee up forcefully for box stomp
	•	Stomp down with full foot, not just toes
	•	Stand tall on the box
	•	Keep chest up and ribs stacked over pelvis throughout

Mistakes
Rounding back during RDL, bending knees too much in hinge, pulling with arms instead of using hip power during clean, catching dumbbells too low, weak or hesitant stomp onto box, landing only on toes, leaning too far forward, or losing control

DB RDL Hang Clean + Box Stomp

Reps: 10-12 each side (medium weight)


Modifications
Standard hammer curls, lighter dumbbells, slower tempo, traditional bicep curls, use band for traditional hammer curls with speed 

Alternatives
 bicep curls, eccentric curls

Muscles
Biceps, brachialis, brachioradialis, forearms

Benefits
Builds bicep and forearm strength with explosive speed. Improves rate of force development and trains controlled momentum for functional arm strength and endurance

Form

Stand with feet hip-width apart holding dumbbells at your sides with neutral grip (palms facing each other). Ribs stacked over pelvis. Explosively curl the dumbbells up toward your shoulders using a little momentum, moving as quickly as possible with control. Keep the upper body relatively stable without excessive movement. They’re will be some. Lower with control. Focus on speed during the concentric curl while maintaining proper form. Continue alternating or curling both arms simultaneously not losing speed as you fatigue.

Cues

- Neutral grip (hammer curl position)
- Curl up explosively with speed
- Use a little momentum, focus on control
- Keep upper body relatively stable
- Move weights as quickly as possible
- Control the descent
- Don’t swing excessively
- Deep core engaged throughout
- Ribs stay stacked over pelvis

Mistakes
Excessive upper body movement or swinging, not curling with enough speed, using too much momentum and losing control, letting elbows drift too far forward or back, or not maintaining stable core throughout the movement.

Speed Hammer Curls

Reps: 


Lighter option: Use lighter dumbbells or slow the tempo to focus on control.
	•	Beginner: Perform supported single-arm rows on a bench now 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

Finisher| Strength, Power + Conditioning

RECLAIM Phase 3| Week 4 Day 2| Upper Body DELOAD

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

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

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 Phase 3| Week 4 Day 2| Upper Body DELOAD

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