Name: Playbook - Hannah Bower - RECLAIM Phase3| Week 3 Day 4| Lower Body Athleticism + Power
Uploaded: 2026-06-14T19:46:58.710Z
Duration: 65 min
Description: RECLAIM Phase3| Week 3 Day 4| Lower Body Athleticism + Power

Felt good to crush this workout before vacay! This week lined up perfectly with my cycle so feeling extra strong 💪🏼💪🏼

Kathryn

Did nooooot want to move today but turned my brain off and got after it. Feeling better than when I started for sure

Morgan

Pleasantly surprised with my increase and weight and performance all around 🤩

Alexandra

PEAK WEEK. This is the week to send it. 🔥
Highest loads of Phase 3, lower reps, and every single rep is a max effort. Not max weight. Max intention. Set up, get tight, get full tension in your body, and then explode out of that position. Reset between every rep and do it again.

Your ankles and hips need to be fully awake before you jump or change direction at speed. The loaded duck squat and 90/90 bridge rotations open up your hips and get your glutes firing.

Modifications: 
Heels elevated, Without weight, smaller range of motion

Alternative 
Cossack rocks, adductor rocks 

Muscles
Quadriceps, glutes, hamstrings, hip adductors, core, calves

Benefits
Builds hip mobility and posterior chain strength through loaded holds and dynamic movement. The rocking motion improves squat depth and flexibility while the pulses activate glutes and hamstrings, making hips stronger and more flexible.

Form
Hold weight at chest (goblet position) or front-loaded position. Stand with feet hip to shoulder-width apart. Ribs stacked over pelvis, neutral spine. Keep core engaged and breathe into lateral rib cage. Lower into a deep squat position. Hold at the bottom and rock forward and back, shifting weight between heels and toes. After rocking, pulse up slightly (partial rise) then return back down to bottom position. Continue rocking and pulsing. The loaded position challenges mobility while the pulses activate the posterior chain.
Cues
	•	Weight at chest, front-loaded
	•	Feet hip to shoulder-width
	•	Ribs stacked over pelvis, neutral spine
	•	Core engaged, breathe into lateral rib cage
	•	Lower into deep squat
	•	Rock forward and back at bottom
	•	Shift weight between heels and toes
	•	Pulse up slightly, return to bottom
	•	Continue rocking and pulsing
	•	Loaded mobility and posterior chain activation

Loaded Duck Squat

Modifications: Reduce weight, smaller rotation range, bridge hold with rotation (no elevation)

Muscles: Glutes, hamstrings, adductors, obliques, deep core (transverse abdominis), thoracic rotators, shoulders, pelvic floor

Benefits: Builds posterior chain strength in PRI 90/90 position while adding thoracic rotation challenge, promotes pelvic stability during rotation, and develops breath control while managing pressure during multi-planar movement. Thoracic loaded mobility 

Form & Breathing:
Lie on back with feet on wall or elevated block at 90 degrees (hips and knees at 90), yoga block between knees, holding dumbbell overhead with both hands. Breathe into ribs and chest to establish engagement. Exhale through pursed lips as you squeeze block and press heels to lift into bridge. Maintain this bridge position as you rotate torso and dumbbell to one side, keeping hips level and heels pressing. Exhale as you return to center. Inhale to rotate opposite side. Continue alternating rotations while maintaining bridge, block squeeze, and heel press throughout.

Cues:
	•	Maintain constant bridge height, block squeeze, and heel press.
	•	Rotate from thoracic spine, keep hips level and stable.
	•	Keep ribs down despite overhead weight.
	•	Breathe into ribs continuously during rotations.

Mistakes: Allowing hips to drop or rotate during torso rotation, losing block compression, letting feet slide on wall/block, holding breath, or bearing down instead of breathing into ribs to manage pressure during rotation.

90/90 Bridge Lateral Rotations

Stability Warmup| 2min

Your ankles and hips need to be fully awake before you jump or change direction at speed. The loaded duck squat and 90/90 bridge rotations open up your hips and get your glutes firing. The banded eversion and inversion, tibialis walks, pogos, and Bulgarian ankle stability hops then prepare your ankles and lower leg to absorb and produce force safely. 

Don’t rush through this, it’s doing more work than it looks like.

This work goes beyond athleticism. It trains deceleration and builds ligament resilience, so if you trip or stumble, your joints can absorb that force. It’s also an approachable way to improve bone density.

Everything starts from the ground up, and your ankles and feet play a critical role in how your entire body functions

Modifications:
Beginner: Perform without the band using bodyweight only, focusing on slow controlled movement

At home/no band: Roll a towel and place one on the inside of the foot and another on the outside, rolling in and out onto each towel
Substitutions: Calf raises with toe variations or towel scrunches

Muscles: Posterior tibialis, peroneals, ankle stabilizers, calves

Benefits: Builds ankle stability and strengthens the posterior tibialis, which plays a critical role in arch support, shock absorption, and knee and hip alignment. Training both eversion and inversion develops balanced ankle control that protects against sprains and improves single leg stability in all movements.

How to:
Stand with a small loop band around both ankles. 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. For inversion, slowly roll onto the outer edges of your feet against the band resistance. For eversion, slowly roll onto the inner edges of your feet against the resistance. Move through the full range of motion in both directions with control. Keep the movement coming from the ankles only, not the knees or hips.

Cues:
• Move slowly and with control through the full range
• Isolate the movement at the ankles, keep the legs still
• Resist the band as you return to neutral
• Feel the work in the inner and outer ankle
• Own both directions equally

Mistakes: Moving too quickly and losing control, rotating from the knees or hips instead of the ankles, letting the band pull you back instead of controlling the return, rushing through the range of motion, not working through full eversion and inversion range.

Banded Eversion & Inversion

Reps: per side 

Modifications
Bodyweight split squat with rotation, lighter medicine ball, back foot on ground, reduced range of motion, static split squat, no ball (just arm rotation or with dumbell)

Alternatives
Reverse lunge with rotation, wood chops,

Muscles
Quadriceps, glutes, hamstrings, obliques, core, hip flexors, shoulders, hip stabilizers

Benefits
Builds lower body strength and rotational core power through multi-planar movement with increased range of motion. Improves coordination, single-leg stability, and hip mobility while developing functional movement patterns. The elevated back leg increases front leg loading and allows for greater depth in the split squat. The rotation adds an anti-rotation challenge and increases hip flexor and oblique engagement.

Form
Stand in a split stance with front foot flat on the ground and back foot elevated on plates or a small platform about 4-6 inches high. Feet should be hip-width apart for stability. Hold a medicine ball at chest level with both hands. Ribs stacked over pelvis. Lower into a split squat by bending both knees, dropping the back knee down while keeping the front shin relatively vertical. The elevation allows for greater depth. As you lower, rotate the medicine ball inward toward your front leg, bringing it across your body. Drive through the front heel to stand back up. As you stand, rotate the medicine ball outward away from your front leg, opening through the hip and getting extension. The ball moves in an arc pattern: inward on the way down, outward on the way up. Continue for all reps on one side before switching legs. The rotation coordinates with the squat movement throughout.

Cues
- Split stance, back foot on plates or platform
- Front foot flat, stable on ground
- Elevation about 4-6 inches
- Hold medicine ball at chest
- Lower into split squat with greater depth
- Rotate ball inward toward front leg as you lower
- Drive through front heel to stand
- Rotate ball outward as you stand
- Opens through hip, creates extension
- Ball moves in arc: in on down, out on up
- Coordinate rotation with squat
- Complete reps, then switch legs
- Ribs stay stacked over pelvis

Mistakes
Front knee caving inward, excessive forward lean, not rotating ball fully inward or outward, losing balance during rotation, rushing through movement, front knee tracking too far past toes, weak rotation without hip engagement, not coordinating ball movement with squat, back foot slipping off elevation, stepping too close to or too far from platform, or allowing torso to collapse during the lowering phase.

Medball Power Rotations In Split Squat

Modifications
Without backwards movement, slower tempo, just stand in place holding toes off ground (hold onto something for balance)

Alternatives
calf raises
Muscles
Tibialis anterior, calves, hip flexors, core, feet stabilizers

Benefits
Builds tibialis anterior strength through heel walks which improves ankle stability and prevents shin splints. The backwards pogo hops develop calf power and quick ground contact. Progress to side-to-side single leg hops to improve lateral power and faster ground reaction time.

Form
Walk on your heels with toes lifted off the ground, engaging the front of your shins (tibialis anterior). After heel walks, transition to pogo hops backwards - small quick bounces moving backwards on the balls of your feet. As you progress, work on side-to-side single leg pogo hops, focusing on being quicker and faster off the ground with minimal ground contact time.

Cues
	•	Walk on heels, toes lifted
	•	Engage front of shins (tibialis)
	•	Transition to pogo hops backwards
	•	Small quick bounces on balls of feet
	•	Move backwards with control
	•	Progress to side-to-side single leg
	•	Quick and fast off the ground
	•	Minimal ground contact time

Mistakes
Toes touching ground during heel walks, excessive ground contact time on pogos, losing balance, insufficient shin engagement, or progressing to single leg before mastering bilateral movement.

Tibialis Walks + Pogos

Modifications:
Beginner: Perform a small partial squat with toe raises to build ankle control, then progress to single small hops landing on the toe and slowly lowering to the heel

At home/no bench: Use a sturdy chair, ottoman, or staircase for the back foot

Advanced: Increase hop speed or  add a light dumbbell

Substitutions: Single leg calf raise hops or ankle alphabet drills

Muscles: Calves, ankle stabilizers, quads, glutes, hip stabilizers, core stabilizers

Benefits: Builds reactive ankle stability and foot control in a single leg position while the Bulgarian stance challenges hip stability and balance. The rapid forward and back hops train the ankle to absorb and redirect force quickly, improving landing mechanics and lower leg resilience.

How to:
Set up in a Bulgarian split stance with your back foot elevated on a bench. 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. Hop your front foot out in front and back as quickly as possible, staying light and reactive on the ball of your foot. Keep the movement fast and controlled, absorbing each landing through the ankle and foot.

Cues:
• Stay light and reactive, quick feet in and out
• Land on the ball of the foot and control each hop
• Keep hips level, don’t bounce up and down
• Stay tall through the torso, don’t lean forward
• Speed is the goal but not at the expense of control

Mistakes: Landing flat footed instead of on the ball of the foot, letting the hips bounce or shift side to side, bearing down instead of distributing pressure, losing ribcage over pelvis alignment, slowing down and losing the reactive quality of the hops.​​​​​​​​​​​​​​​​ bending knees too much

Bulgarian ankle stability hops

Power Prep| 3-4min

The dead stop squat eliminates the stretch reflex by pausing completely at the bottom, so every rep has to be driven from zero momentum with pure muscular force. The seated box to broad jump immediately after takes that same hip and leg power and makes it explosive and horizontal. You’re teaching your body to go from nothing to everything.

@70-75%1RM
RPE 7

Modifications
Goblet squat, 1.5 goblet squat, Barbell back squat, barbell front squat with no pause 

Alternatives: suitcase squat 

Muscles
Quadriceps, glutes, hamstrings, calves, core, Achilles tendon, ankle stabilizers

Benefits
Builds explosive lower-body strength by eliminating momentum. Trains you to drive out of the hole more effectively in regular squats.

Form
Stand with barbell on upper back/traps with feet shoulder-width apart. Toes slightly turned out in natural stance. Keep chest tall and core braced with ribs stacked over pelvis. Break at hips first, then bend knees to lower into squat. Descend with control until barbell rests completely on the safety bar racks. Come to a complete dead stop at the bottom - pause briefly while maintaining full-body tension. Drive through whole foot to press back up explosively. Keep chest and hips moving together as one unit throughout the movement. Extend hips and knees together.

Cues
	•	Push hips back first, then bend knees.
	•	Keep ribs stacked over pelvis throughout
	•	Chest and hips move together as one unit
	•	Rest barbell completely on safety bars at bottom
	•	Come to complete stop - no bounce
	•	Maintain tension during the pause
	•	Keep chest up and core tight throughout
	•	Drive evenly through both heels to stand
	•	Keep knees tracking over toes (not caving inward)
	•	Exhale as you drive up from the bottom or through full range of motion 

Mistakes
Sitting hips back and keeping chest forward. Bouncing out of the bottom position, letting knees cave inward, collapsing chest forward while hips rise, losing core tension during the pause, ribs flaring forward away from pelvis, or using momentum instead of true dead stops.

Dead Stop Squat

Beginner: Perform just the seated stomp to standing without the broad jump

At home/no box: Use a sturdy chair, ottoman, or staircase
Advanced: Add two broad jumps in a row after the stomp
Substitutions: Squat jump or standing broad jump
Muscles: Glutes, quads, hamstrings, calves, core stabilizers, hip stabilizers

Benefits: Builds explosive lower body power from a dead stop position. The seated start eliminates any stretch reflex, forcing you to generate all force from the stomp through the ground into an immediate broad jump, training reactive power and horizontal force production.

How to:
Sit on the edge of a box with feet slightly off the floor. 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. Explosively stomp your feet into the ground and immediately launch forward into a broad jump, using your arms to generate momentum. Land softly, absorbing through the hips, knees, and ankles. Stick the landing before resetting back to the box.

Cues:
• Exhale first to find your rib stack before stomping
• Stomp the feet hard into the ground and explode forward
• Use the arms to generate forward momentum
• Land softly, absorb through the entire lower body
• Stick the landing before walking back to reset

Mistakes: Not stomping aggressively enough to generate power, pausing between the stomp and broad jump, landing stiff legged instead of absorbing through hips and knees, knees caving inward on the landing, bearing down instead of distributing pressure, losing ribcage over pelvis alignment.

Seated Box to broad jump

Superset| Power + Strength

The elevated curtsy Zercher step down is a direct progression from Phase 2, loading the glute and adductor through a deep range with full deceleration demand on the step down. The lateral jump to vertical jump immediately after shifts that into multi-directional power, training your body to absorb a lateral force and redirect it vertically. 

Deceleration into re-acceleration, which is exactly how athleticism works in real life.

Modifications:
Beginner: Perform a standard curtsy lunge on the floor without elevation or load

At home/no bench: Use a sturdy step, staircase, or stacked plates for elevation

Advanced: Increase load + control 

Substitutions: Curtsy lunge or lateral step down, reverse lunge 

Muscles: Glutes, quads, adductors, hip stabilizers, core stabilizers, upper back, biceps
Benefits: Builds single leg strength and hip stability through the curtsy pattern while the Zercher hold challenges anterior core stability, upper back endurance, and promotes posterior rib cage expansion. The elevation increases range of motion, demanding more from the glutes and adductors through a deeper step down.

How to:
Hold a barbell, dumbbell, or kettlebell in the crook of your elbows at chest height. Slightly protract shoulders forward to bring the rib cage into neutral and generate tension. Stand on a box or bench with one foot. 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. Step the free leg down and behind the standing leg in a curtsy pattern, lowering with control. Drive through the standing leg to return to the top of the box. Inhale through the lats on the way down to keep pressure distributed evenly.

Cues:
• Protract shoulders slightly to bring rib cage into neutral
• Step down and behind in a controlled curtsy path- think of stepping sideways and a wall is behind you 
• Drive through the full foot of the standing leg
• Keep the load tight to your chest, elbows high
• Own the bottom, don’t rush back to the top

Mistakes: Letting the load pull the torso forward, standing leg knee caving inward, dropping into the bottom instead of controlling the step down, bearing down instead of distributing pressure, losing ribcage over pelvis alignment, losing shoulder protraction and letting ribs flare.

Elevated Curtsy Zercher Step Downs

Modifications:
Beginner: Reduce jump distance and height, focusing on landing mechanics

At home: Perform in a clear space with enough room for lateral and vertical movement

Advanced: Hold a medicine ball throughout

Substitutions: Lateral bound or squat jump

Muscles: Glutes, quads, hamstrings, calves, adductors, core stabilizers, hip stabilizers

Benefits: Builds explosive power in two planes by combining a lateral jump with an immediate vertical jump. Trains the ability to absorb force laterally and redirect it vertically, developing reactive agility, landing mechanics, and coordination.

How to:
Stand with feet about hip width apart. 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. Explode laterally, landing softly on both feet and absorbing through the hips, knees, and ankles. Immediately redirect and explode into a vertical jump as high as you can. Land softly and reset before repeating in the opposite direction.

Cues:
• Exhale first to find your rib stack before jumping
• Land softly on the lateral jump and immediately go vertical
• Absorb through the entire lower body on both landings
• Use your arms to generate power in both jumps
• Stick the final landing before resetting

Mistakes: Landing stiff legged on either jump, pausing too long between the lateral and vertical jump, knees caving inward on the landings, bearing down instead of distributing pressure, losing ribcage over pelvis alignment, not committing fully to the vertical jump after the lateral landing.

Lateral Jump to vertical jump

Superset| Strength + Agility

These two movements work the frontal and sagittal plane back to back with the same implement. The Cossack squat loads the adductor and glute med through a wide lateral range that most training never touches. The single leg RDL follows with a unilateral hinge that challenges your hamstring, glute, and hip stability on one leg. 

Together they cover every angle of your lower body that the power work doesn’t reach

Modifications:
Beginner: Perform a bodyweight Cossack squat holding onto a post or rack for balance

At home/no landmine: Wedge a barbell into a corner with a towel, hold a single dumbbell at chest height, or hold a dumbbell between the legs at shin level

Advanced: Increase load or add a pause at the bottom of each rep

Substitutions: Sumo squat or adductor plate slides, landmine squat (front hold or between legs)

Muscles: Glutes, quads, adductors, hamstrings, hip stabilizers, core stabilizers

Benefits: Builds deep lateral hip mobility and single leg strength through a full range of motion. The landmine provides a counterbalance that allows for a more upright torso and deeper squat while loading the movement through a unique arc.

How to:
Stand facing the landmine holding the end of the barbell at chest height with both hands. Take a wide stance with toes slightly turned out. 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 shift your weight to one side, sitting deep into that hip while the opposite leg stays straight with the heel on the floor. Use the landmine as a counterbalance to stay upright and keep your chest tall. Exhale as you drive through the working leg to return to center. Keep pressure distributed evenly by breathing into your lats and maintaining ribcage over pelvis throughout.
Cues:
• Sit deep into the hip, don’t just bend the knee
• Use the landmine as a counterbalance to stay tall
• Keep the straight leg heel planted on the floor
• Drive through the full foot of the working leg to stand
• Own the bottom position, don’t rush out of it

Mistakes: Collapsing the chest forward at the bottom, working knee caving inward, coming up on the toes of the working leg, holding breath instead of keeping pressure distributed, losing ribcage over pelvis alignment, bouncing out of the bottom instead of driving with control.

Ladmine Cossack Squat

Modifications:
Beginner: Perform with a dumbbell or kettlebell, using a wall or rack for balance

At home/no landmine: Wedge a barbell into a corner with a towel or use a single dumbbell

Advanced: Increase load or add a slow 3 to 4 second eccentric

Substitutions: Single leg dumbbell RDL or B stance RDL

Muscles: Glutes, hamstrings, adductors, core stabilizers, hip stabilizers, lower back

How to:
Stand on the opposite leg with a soft knee. 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 at the hip, sending the free leg straight back while lowering the barbell toward the floor. Keep the bar close to your body and your hips square throughout. Exhale as you drive through the standing leg and squeeze the glute to return to standing. Keep pressure distributed evenly by breathing into your lats and maintaining ribcage over pelvis throughout.

Cues:
• Hinge from the hip, not the low back
• Keep hips square, don’t let the free leg hip open up
• Drive through the full foot of the standing leg
• Feel the stretch through the hamstring at the bottom
• Squeeze the glute hard at the top to finish without arching your back

Mistakes: Rounding the low back instead of 
hinging at the hip, free leg hip opening up and rotating, standing leg knee locking out, holding breath instead of keeping pressure distributed, losing ribcage over pelvis alignment, rushing the eccentric and losing tension on the hamstring.

Landmine Single Leg RDL

Superset| Stability + Strength

You finish on the ground for a reason. The ISO plank hamstring curl and ball, single leg sprinters glute bridge on the wall, and Copenhagen hip flexor drive all target the posterior chain and hip flexors under fatigue when your stabilizers are already working hard. 

This is where the deep glute and core connection gets trained, the stuff that protects your hips and lower back over the long term.

Modifications:
Beginner: Perform the iso hold without the curl, just squeezing the ball between thigh and torso with back knee pressing into bench

At home/no ball or block: Use a rolled up towel between the thigh and torso

Advanced: Add a resistance band around the heel for the curl

Substitutions: Dead bug with ball squeeze or prone hamstring curl

Muscles: Hamstrings, hip flexors, glutes, core stabilizers, obliques, pelvic floor

Benefits: Builds hamstring strength through the curl while creating isometric tension everywhere. The back knee pressing into the bench locks in full hip extension, the front thigh drives the ball into the torso for deep core and hip flexor engagement, and the hands press into the ground for upper body stability. The combination makes it impossible to compensate anywhere.

How to:
Set up with your back knee on a bench pressing down into it for full hip extension, hands on the ground in a plank position, and a small ball or foam block squeezed between your front thigh and torso. 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. Maintain the squeeze on the ball and back knee pressure into the bench while driving the back heel toward your butt in a hamstring curl. Lower with control and repeat. Keep everything locked in throughout.

Cues:
• Press the back knee into the bench for full hip extension
• Squeeze the ball hard between front thigh and torso
• Curl the back heel to the butt with control
• Hands press into the ground, stay rigid throughout
• Breathe into the back body during the curl

Mistakes: Forgetting to keep the heel pressing toward the glutes, compensating and rounding the upper shoulders as they press into the ground, losing abdominal activation, bearing down instead of breathing into the back body, losing ribcage over pelvis alignment.

ISO Plank + hamstring curl & ball

Modifications:
Beginner: Perform without the knee to hand hold, just the glute bridge with toe on wall
At home/no wall: Use a sturdy door frame or heavy furniture

Substitutions: Single leg glute bridge with hamstring focus 

Muscles: Glutes, hamstrings, hip flexors, core stabilizers, pelvic floor, hip stabilizers
Benefits: Builds single leg glute and hamstring strength with the toe on wall creating constant hamstring activation. The knee to hand pressure hold at the top teaches you to maintain core engagement and breathe into the back body while under tension, developing honest deep core control in an extended hip position.

How to:
Lie on your back with one foot placed against the wall, toe pressing into the surface, knee bent. 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. Drive your hips up into a single leg bridge, pressing the foot into the wall and down to activate the hamstrings. At the top, bring the opposite knee up and press it into your hand while your hand presses back into the knee. Hold this position, keeping core engaged and breathing into the back body. Hips stay high and level throughout.

Cues:
• Exhale first to find your rib stack before bridging up
• Press the foot into the wall and down to fire the hamstrings
• At the top, hand and knee press into each other with equal force
• Breathe into the back body during the hold, don’t hold your breath
• Keep hips high and level, don’t let them drop or rotate

Mistakes: Letting the hips drop during the knee to hand hold, arching the low back instead of finishing with the glutes, holding breath instead of breathing into the back body, losing ribcage over pelvis alignment, not pressing the foot into the wall hard enough to activate the hamstrings, allowing the hips to rotate toward the floating leg.

Single leg sprinters glute bridge on wall+ press

Reps: 10 drives 
Breathing Strategy: maintain engagement. Each exhale drive knee up, and cinch core tighter 

Modifications: regular Copenhagen hold, bench at knees for more support, bench at ankles for less. Instead of knee drives, can do adduction lifts with bottom leg 

Form: 
- Lie on your side with your top leg elevated on a bench, box, or sturdy surface
- Position the bench so your top leg rests just above or at the knee for more support, ankles for less
- Place a resistance band around both legs, positioned just above your knees or ankles
- Your bottom leg should be hanging freely in the air
- Support your upper body on your forearm, elbow directly under your shoulder

- Engage your core and lift your hips to create a straight line from head to feet
- Your top leg should be pressing down into the bench/surface
- Keep your bottom leg straight and aligned with your body
- Maintain tension in the resistance band throughout

- While holding the plank position, drive your top knee toward your chest
- Pull against the resistance band as you flex your hip and knee
- Hold the knee drive for 1-2 seconds at the top
- Slowly return your leg to the extended position
- Maintain the plank hold throughout the entire movement

- Keep your hips elevated and body in a straight line throughout
- Focus on squeezing your inner thighs and core simultaneously
-don’t let hips fall toward the ground

Copenhagen Hip Flexor Drive

Finisher: Stability + Core

RECLAIM Phase3| Week 3 Day 4| Lower Body Athleticism + 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

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

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

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

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 Phase3| Week 3 Day 4| Lower Body Athleticism + Power

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