Name: Playbook - Hannah Bower - Summer Burn: Week 1 Day 4| Full Body Conditioning/Flow
Uploaded: 2025-07-08T00:56:34.414Z
Duration: 31 min
Description: Summer Burn: Week 1 Day 4| Full Body Conditioning/Flow

chio

Steph

Beatrice

just what I needed on this Friday morning 💪🏼

Brianna

Lindsay

This one might be my favorite so far! Great workout, good sweat, short time!

mary kate

Emilia

Amber

The ankle mobility 👌👌👌 your exercises always seem to come at the right time in my life 🫶🏻

Ashley

Stephanie

Sweaty mess! Perfect mo day morning workout!

Kelsey

Angela

Great sweat!!!
The AMRAP did default to 40 seconds and 20 seconds rest after the first round😅😅

The moment I saw legs at the beginning I was about to say no since I did legs the previous days and still sore from it. I still did it anyway and could not believe I still did it.

Dominique

Finally felt able to workout with my back. Felt great 🫶🏻

Taylor

It looks simple and quick but she spicy! 🥵😎😈

I’m convinced if this summer burn doesn’t get me my summer bod then nothing will. 😂🥵

Cheyenne

Such a good combo, a little everything!!!

Brooke

Absolutely loved the B-stance kettlebell swings!

Rachel T

This phase is all about efficiency! Short, impactful workouts that deliver maximum results. This full-body circuit combines strength, conditioning, and athletic movement in one seamless flow.

Work continuously with minimal rest, maintaining an elevated heart rate without reaching exhaustion. Choose challenging weights and embrace a controlled tempo throughout. This isn't about speed, it's about quality movement that builds strength, stamina and endurance simultaneously.

Each exercise flows into the next, creating a sustained effort that transforms your workout efficiency while developing total-body power and athleticism.

It may seem like a lot, but one round through shouldn’t take more than 5 minutes!

Recommended reps: 5-10 

Modifications: hands and knees windmills 

Form;
-start on your hands and knees with knees under hips and hands underneath your shoulders
-take one foot and extend it out laterally to the side so that your leg is straight
-take your opposite hand and bend it at your elbow 
-from there, internally rotate and drop your chest so that your elbow touches the ground
-then you’ll externally rotate and open your chest and thoracic cavity so that your shoulders are stacked on top of each other 
-continue to lower and raise your elbow opening your thoracic cavity

Adductor Preacher Tilts

Reps: 10 (standing back up is optional)

Form: 
Starting Position
- Begin standing with your feet slightly wider than hip-width apart
- Turn your toes out slightly, approximately 45 degrees
- Stand tall with good posture, arms relaxed by your sides
- Take a deep breath to prepare for the movement sequence
 Forward Fold
- From your standing position, slowly hinge at your hips
- Fold forward, reaching your hands toward the floor
- Touch your toes if possible, or place hands on your shins if you have tight hamstrings
- Relax your neck and let your head hang heavy between your arms
- Hold this position for 2-3 deep breaths, feeling the stretch along your posterior chain

Transition to Deep Squat
- From the forward fold position, bend your knees deeply
- Lower your hips toward the floor, moving into a deep yogi squat
- Keep your heels planted on the floor (if possible) with knees tracking over toes
- Bring your hands to the floor in front of you for balance
- Lift your chest slightly to maintain a neutral spine

:Rotation with Chest to Ceiling
- From the deep squat position, place one hand firmly on the floor
- Rotate your torso to one side while extending your opposite arm toward the ceiling
- Follow your raised hand with your gaze, opening your chest toward the ceiling
- Keep your heels planted and knees stable during the rotation
- Hold for 1-2 deep breaths, feeling the twist through your spine and opening in your 

Return to Deep Squat
- Slowly bring your extended arm back down
- Return to the center with both hands on the floor or touching your shins
- Repeat the rotation to the opposite side
- After completing both sides, return to the centered deep squat position

- From the deep squat, shift your weight back slightly
- Lift your hips while straightening your legs (as much as comfortable)
- Keep your hands on your shins or the floor
- You'll feel a deep stretch in your hamstrings and through the posterior chain
- Hold for 2-3 breaths

- Return to the deep squat position by bending your knees and lowering your hips

Frog Pump + Rotation

Reps: 5-8 reps abduction, 5-8 circles & 8 information rotation 

Benefits: hip stabilizers, pelvic floor opening, glute medius strength and core 

Form: 
- Begin by placing a mini resistance band around both ankles or knees 
- Grab a yoga block or small firm pillow to use between your knees
- Position yourself on your side with your bottom elbow directly under your shoulder
- Stack your feet with the band providing tension
- Keep your body in a straight line from head to

Phase 1: Side Plank with Hip Abduction
- Push through your forearm and bottom foot to lift your hips off the ground
- Engage your core
- While maintaining the side plank position, lift your top leg as high as possible against the band's resistance
- Keep the leg straight/bent and in line with your body throughout the movement
- Lower the leg with control back to the starting position

Controlled Articular Rotations (CARs)
- From the side plank position
- Begin to make small circular motions with your top leg, moving at the hip joint
- Start with clockwise circles, keeping the movement controlled and deliberate
- Focus on exploring the full range of motion at your hip while maintaining core stability
- After 5-6 circles, 
-

  Internal Rotation with Block
- Maintaining the side plank and keeping the block squeezed between knees
- Slowly externally rotate your foot (turn it so the sole faces upward)
- This action creates internal rotation at the hip joint while the block provides resistance
- Hold this position for 2-3 seconds, focusing on the deep hip rotator muscles
- Return to the neutral position with control

Key Form Points
- Maintain a strong, stable core throughout all phases of the exercise
- Keep your hips lifted and aligned throughout the movement sequence
- Focus on smooth, controlled movements with no jerking or bouncing
- Breathe steadily, exhaling during the most challenging portions
- If balance becomes difficult, modify by touching your top foot to the ground briefly between repetitions
- Complete all repetitions on one side before switching to the other side

Hip Stability Circuit (IR + ER + CARS)

Recommended reps: 10

Modifications: hold onto a wall, can perform flat on the ground

Form:
-start with your chest tall, ribs stacked over pelvis and balls of your feet firmly planted on the edge of a safe surface
-drop your heels as far as range of motion will allow
-then press through the balls of your feet to go as high onto your toes as possible 
-pause at the top of your rep 
-lower SLOWLY as far below the surface as you can.
-the key for these are slow and controlled, range of motion

Toe Raises

Warmup

This is a FLOW so there is minimal to no fresh between exercises. So choose a slow & steady tempo, take your time with the reps! Choose a weight that challenges you each set: Your last few reps should be a good challenge for you without compromising form.

If you need rest, add it in. Remember this is a starting point in your conditioning journey. You will improve! If it feels too easy, you’re not going heavy enough

Recommended time: 10 per side 
Recommended weight: medium

Modifications: limit range of motion, lower weight

Substations: standard kettlebell swing 

Form:
-start standing with your feet hip width distance past , chest tall, and ribs stacked over pelvis
-hold a weight in one hand
-step the foot opposite the weight backwards and to a 45 degree angle ( a B-stance position)
-begin your swing by hinging at the hips dropping your chest. Think about scooting your glutes to the back wall 
-then snap your hips forward engaging your core and glutes 
-swing the weight to approximately shoulder level 
-as gravity pulls the weight down engage your core 
-repeat

B-Stance Kettlebell Swing

Reps: 8 

Modifications: kneeling dumbbell chop 

Form: 
- Start with feet slightly wider than shoulder-width apart
- Hold a medicine ball with both hands in front of your chest, elbows bent
- Engage your core and maintain a slight bend in your knees
- Shift your weight to one foot and take a small step out to the side with the other foot
- As you shift, raise the medicine ball to the side and slightly upward (about shoulder height)
- Keep your elbows bent throughout the movement
- From this position, forcefully slam the ball down to the ground beside your outer foot
- Use your core, arms, and a slight rotation to generate power
- Keep your chest up and back flat during the slam
- Catch or retrieve the ball after it bounces
- Return to center position
- Shift to the opposite side and repeat the same movement
- Continue alternating sides for the desired repetitions

Common mistakes to avoid:
- Don't round your lower back during the slam
- Don't fully straighten your arms; keep elbows slightly bent
- Don't let your knees collapse inward during the lateral movement
- Don't sacrifice form for speed or power

Lateral Medball Slams

Recommended reps: 10
Recommended weight: medium to heavy 

Modifications: hold weights down low and perform prison squat instead, remove weight 

Substitution: suitcase squat 

Form:
-start standing with your feet hip width distance apart. Can go a little wider if that feels good on your hips
-start with a tall chest, ribs stacked over pelvis, feet firmly planted on the ground
-hold your weights up by your shoulders or under your chin 
-lower into a squat by hinging your hips back and bending your knees. Continue to keep a tall chest tall and your core appropriately engaged to manage pressure
-your knees may go over your toes, that’s okay, what’s important is making sure your knees point forwarded or outward, but never inward
-find your depth for your range of motion, pause, and extend back to standing

Goblet Squat

Recommended time: 30 sec
Recommended rest: rest as needed to get through the movement

Modifications: can pretend to jump rope (seen in video), jumping jacks, high knees, football runners 

Equipment substitutions: any cardio of your choice (treadmill, stair stepper, bike, eliptigo, rower, ski erg, walking)

Form:
-start standing with your ribs stacked over pelvis and feet hip width apart 
-hold your jump rope in each hand down by your sides, with the rope behind your heels 
-begin to flick your wrists to swing the rope overhead 
-at the same time press through your heels so that you jump a few inches off the ground 
-time the swing and the jump so that by the time the balls of your feet land back on the ground the rope has swung underneath them 
-always land with a bend in your knees 
-repeat

Jump Rope

Recommended reps: 8-10

Modifications (included in video): remove height, limit range of motion on the pike push-up (going onto knees or using a bench)

Substitutions: wall walks, plank shoulder taps, shoulder press, standard push-up 

Form:
-start in a downward dog position feet firmly planted on the ground and hips high 
-hands firmly planted into the ground or onto stable weights, your hips are pressed high, the more your hips are over your shoulders the harder it will be
-the farther your hips are away from your shoulders the easer
-keeping your hips in a piked position bend your elbows at a 45 degree angle to gently lower your head as far as it will go, the closer your hands are to your head the harder, the father the easier
-at the bottom of the rep, pause, and then press back to pike position 
-repeat for recommended time

Elevated Pike Push-Up

Reps: 8

Modifications: bend knees, bend one knee, arms above head make it harder, arms by side makes it easier. You can mix and match to where you are at. If your back arches off the ground, bend your knees or lower arms 

Form: 
- Begin by lying flat on your back on a mat
- Extend your arms overhead, keeping them close to your ears
- Press your lower back firmly into the floor by engaging your core. Zipping up your corset throughout exhale breath. 
- Lift your shoulders, head, and legs off the ground simultaneously
- Position your body in a shallow "U" or "dish" shape
- Keep your arms and legs straight throughout the movement
- Maintain tension in your abdominals to protect your lower back
- Gently rock forward and backward while holding the hollow position
- Move from your shoulders toward your feet, then back again
- Keep the rocking motion controlled and relatively small, it’s SMOOTH not rocky
- Maintain a consistent rhythm with your breathing
- Focus on keeping your lower back pressed into the floor at all times
-if your lower back comes off, lower arms or bend knees. 

The key to proper hollow rocks is maintaining the rigid body position throughout the rocking motion. The exercise primarily targets your deep core muscles, particularly the transverse abdominis and rectus abdominis.

Main Mistakes in Hollow Rocks

- Arching your lower back off the floor
- Dropping your legs too low
- Breaking the rigid body position
- Rocking with excessive momentum
- Not fully engaging your core throughout
- Bending at the knees or elbows
- Holding your breath

Hollow Body Rocks

Full Body Conditioning

Pelvic Floor Readiness for Running: Plyometric Progression

Over the past 8 weeks, you've established a foundation of hip stability. This week's circuit introduces plyometric concepts specifically designed to assess your body's readiness for running—a high-impact activity that places significant demands on your pelvic floor system.

These exercises gradually introduce more dynamic pressure to your pelvic floor, creating a strategic progression that bridges the gap between basic stability work and running. Each movement provides valuable feedback about your body's current capabilities and limitations.

👊🏽Listen to Your Body

Your readiness for these exercises will be highly individual. Pay attention to these key indicators:

- If you experience heaviness, leaking, or discomfort during or after exercises, this is valuable information—not failure
- Your modifications toolkit includes:
  - Reducing intensity (lower height, slower pace)
  - Adjusting breathing strategy (exhale during effort phase, add gentle engagement as you land etc)
  - Ensuring proper alignment (ribs stacked over pelvis)
  - Verifying correct form throughout
  - Tracking your symptom threshold (noting exactly how many repetitions you complete before symptoms appear)

Remember: Our goal isn't to eliminate challenging movements but to modify them appropriately for your current capacity.

Reps: 8-10

Modifications: no band 

Form Cue:
-Needs to be enough tension you feel it pull your hips back 
- Sturdy anchor point (like a squat rack, heavy piece of equipment, or closed door)
Setup
-Attach one end of the band to a secure anchor point at about hip height
-Loop the other end of the band around your hip/upper thigh area
-Ensure the band creates tension pulling your hip backwards
Starting Position
-Create enough distance to feel tension in the band
-Keep your standing leg stable and strong
- Maintain an upright torso
-slowly tilt pelvis into posterior pelvic tilt and back into anterior tilt allowing the band to pull your hip backwards
-Feel the stretch in the front of your hip and hip flexor
- Keep your core engaged to maintain balance
- Hold the stretched position for 20-30 seconds (8-10 tilts) 
- exhale as you stretch arm away from hip

Banded Hip Flexor Tilts

Recommended reps: as many as you can, can try to shoot for 20 to start 
Recommended weight: very light 

Equipment modification: band, bodyweight 

Substitution: ankle circles 

Form:
-start seated on the edge of a surface with your chest talk and a band or kettlebell around the tops of one of your feet
-extend your leg out in front of you so that your ankle is parallel with your knee
-begin to lower and lift your toes so that the weight is being lifted and lowered as well 
-you should feel this in your tibialias (front shin)
-lift and lower as far as range of motion allows
-repeat on the other side

Ankle Mobility

The goal for diaphragmatic breathing is to utilize and strengthen the diaphragm the way it was designed in order to properly control intra-abdominal pressure. This is done by properly expanding your ribcage via your diaphragm.

Block is optional.

Breathing Instruction:
-start in a deep squat with your glutes lower than your hips, feet wide, knees pressed back and optional block in between your sit bones 
-breathe into your ribcage thinking about expanding your diaphragm and rib cage in 360 degrees (meaning your front, back, and both sides of your rib cage expand. Like an umbrella opening up in your ribcage)
-this 360 degree expansion allows your diaphragm to lower, this also lengthens your pelvic floor as organs descend downward.
-let your pelvic floor relax and lengthen into box 
-then on your exhale release your 360 degree breathe allowing your diaphragm to come back to it's resting tension position, which then prompts your pelvic floor to rebound back to natural resting tension.
-on your exhale twist your torso and reach one hand towards the ceiling and one toward the ground 
- this is gentle movement. Expansion should be even throughout abdomen, sides and back.

Repeat for 5-10 breaths or however long feels good.

Yogi Squat Diaphragmatic Breathing

Cool down: strengthen ankles, breath work

Summer Burn: Week 1 Day 4| Full Body Conditioning/Flow

Summer Burn| Week 9 Day 2| Functional Strength & Core

It may be a de-load week but we’re still getting a sweat in!

Summer Burn| Week 9 Day 1| Power + Athleticism

Love this! Trying to incorporate more mobility.  This def made me crack and pop in the right places where I was tense and tight. 🙌🏻💖🔥

Michelle

Summer Burn| Week 8 Day 5| 40 Min Mobility: Follow Along

This one is one of my all time favorites. It will make ya 
✨ glisten ✨

Jordan

Although I read carefully the instructions as you asked for, I found the videos confusing 😮‍💨

CristinaLS

Summer Burn| Week 8 Day 4| Full Body Conditioning Flow

Michelle 

Summer Burn| Week 8 Day 3| Functional Strength + Core

They were not lying. I did sweated and my legs were burning in the end 🥵 🔥

Sheina

The AMRAP + the TABATA will make you sweat. If you’re not sweating by the end of it, you didn’t give it your all. 

This one was fun!

Summer Burn| Week 8 Day 2| Metabolic Conditioning

Andrea

It was intense and I catch my breath and I took it slow. I enjoyed moving around.

Summer Burn| Week 8 Day 1: Power + Athleticism

I am done with week 7. I enjoyed the core.

Summer Burn| Week 7 Day 5: Core + Recovery

I was fooled and it did kicked my butt. I still did what I can.

Summer Burn: Week 7 Day 4| Full Body Conditioning/Flow

So perfect for needing a quick effective workout after a long day! 💪

Chelsea

I enjoyed learning new things and got through it.

Perfect little workout, especially when traveling.

Summer Burn| Week 7 Day 3| Functional Strength & Core

Summer Burn| Week 7 Day 2l Metabolic Conditioning

Dripping with sweat after those KB swings!

Tiana

Some stuff was new to me and I enjoyed it.

Summer Burn| Week 7 Day 1| Power Athleticm

I’m done with week 6 and I enjoyed it that helped me decompress from work and refreshing.

Summer Burn| Week 6 Day 5| Pelvic Floor  + Cardio

Felt it burned in the end and definitely gained. 🔥

Always my favorite day with the cardio core

Summer Burn| Week 6 Day 4| Functional Strength + Core

Really enjoy the core emphasis in this one

Just what I needed for first workout of this week. Still behind but I’m doing it at my own pace.

Summer Burn| Week 6 Day 3| Power & Athleticism

Upped weight in everything! Surprised myself because I wasn’t feeling particularly strong today. I’m literally stronger than I think 🥰

Morgan

Summer Burn| Week 6 Day 2| Functional Strength & Core

Modified a lot. Shoulders bugging me and I’m not sure why so mostly did body weight but still got sweaty

Summer Burn| Week 6 Day 1| Power + Athleticism

I enjoyed the stretches and mobility. Just what I needed for the start of my day.

Summer Burn| Week 5 Day 5| 40 Min Mobility: Follow Along

Spicy and efficient! Did the 3 min EMOM and had about 30-40 seconds at the end of each round except the last round when I was struggling. Got through the second circuit in about 12min if the rest periods aren’t counted and 15 with 45 sec rest after each set

Summer Burn| Week 5 Day 4| Full Body Conditioning Flow

Will 100000% be feeli by those Supermans tomorrow! 🙇🏻‍♀️

That first circuit is one of my faves. Was dripping sweat by the end. Needed that!

Summer Burn| Week 5 Day 3| Functional Strength + Core

Increased weight and got an additional round in from 4 to 5! Feels good to be moving!

Shawnia

Love this one! Almost 6 sets and am sweatyyyy 🥵

Summer Burn| Week 5 Day 2| Metabolic Conditioning

Reading the comments I was prepared to sweat but HOT DAMN 🥵 🔥 just what my mind and body needed 💪

Summer Burn| Week 5 Day 1: Power + Athleticism

Just what I needed at the start of the day.

Felt good to stretch out the aches and pains

Summer Burn| Week 4 Day 5: Core + Recovery

Loved this! Upped weight for just about everything and felt good!

Summer Burn: Week 4 Day 4| Full Body Conditioning/Flow

Definitely started to lose grip strength in the second circuit at the 3rd set. Had to give up on the hanging tuck ups because I could literally not hold on! 🥹

Shoulder hurt with the hanging core work so I changed that to leg lifts

Summer Burn| Week 4 Day 3| Functional Strength & Core

Dying! Love these workouts. I can’t finish within the minute most of the time, but I’ll get there!

Hannah Sanchez

Summer Burn| Week 4 Day 2l Metabolic Conditioning

Cassidy

Summer Burn| Week 4 Day 1| Power Athleticm

Courtney

Always love mobility at the end of the week. 😍

Summer Burn| Week 3 Day 5| Pelvic Floor  + Cardio

I have not been motivated at all these last couple weeks with illness and just tired of working night shift. I feel like I’m going backwards on my progression.  One day at a time.

Started the night before then finished after midnight. Just what I needed.

Summer Burn| Week 3 Day 4| Functional Strength + Core

I loved this! The bi weekly Pilates really served me for this and it was nice to feel rather than see the work I’ve been doing!!!

This was a good deload week workout that still challenges!

Summer Burn| Week 3 Day 3| Power & Athleticism

Running on low fumes today so this one didn’t hit as much since I didn’t push myself as hard but I’m glad I got some movement in either way

Really enjoy this one for the simplicity!!

Definitely upped my weights and felt great to see the progression in a few weeks!

Summer Burn| Week 3 Day 2| Functional Strength & Core

Completed this Thursday but forgot to finish in app!

Might be low impact but not low on sweat 🥵 loved it!

Loved the break from all the plyo but no less of a sweaty mess than normal. 🥵 😂

Janessa Orwig

Summer Burn| Week 3 Day 1| Power + Athleticism

Loved this! Had both of my sons join in; they play club soccer and wrestle and they both struggled through the mobility. Trying to teach them to be intentional with their breaths and movements! We will be returning to this!

Krista

Dina

It was good. As a former dancer, it was interesting to see how mobile I still am in some areas even while being SO tight in other areas from being postpartum. I really appreciated it. Thank you!

KaLinda

Summer Burn| Week 2 Day 5| 40 Min Mobility: Follow Along

Love all the mobility exercises that you have in place….

Arpita

Think I could have gone from 4 min to 3 which was surprising because I really thought I’d be dragging today due to soreness but I had about 1:35 at the end of each EMOM. Got through circuit b in about 14 min with round 3 being the fastest after I found the flow.

Loved the 3 or 4 min EMOM!! Sooo good! 🔥

Summer Burn| Week 2 Day 4| Full Body Conditioning Flow

Slow burn! 🔥 
Those Superman’s about had me dead and I usually love a Superman! Humbling

My legs were quivering at the end of that. 3 mile run before probably didn’t help. But man those Superman’s burn it all out

Summer Burn| Week 2 Day 3| Functional Strength + Core

Loved this one! Burpees are a love/hate. Love because they work so well, hate because they work so well 🤣

Julia

Summer Burn| Week 2 Day 1: Power + Athleticism

I always forget how impactful and good it feels to slow down and do some mobility. Some great work in there

Summer Burn| Week 1 Day 5: Core + Recovery

been such a busy couple weeks but finally a solid lift in! this felt amazing!!!!

Summer Burn| Week 1 Day 3| Functional Strength & Core

Brittany

Love the EMOM! The single leg hops were WILD 🔥🥵

Summer Burn| Week 1 Day 2l Metabolic Conditioning

NEW! Summer Burn| Week 1 Day 1| Power Athleticm-5.12

Love this one! Still wishing these were a tiny bit shorter time wise but loving the strength + conditioning piece!

MADE myself do this. That mental strength training though

Wk2/Day 3 PHASE 1 |2.20.25 | Quads, Glutes & Adductors

Whew! This went both faster and harder than I expected! I usually think of arm days as being slower and lower heart rates but this had me shaking and sweating! 🥵

The finisher is such a fun challenge! 5 mins for me

Wk2/Day 3 PHASE 1 |2.21.25| Chest, Triceps & Delts

That last drop sequence about took me out! Hamstrings WILL be feeling that tomorrow. Tried to go lighter in some areas as I’m planning a long run tomorrow and don’t wanna be too sore but still kicked my butt!

It was good but I will need to add more to the warm up.

Kass

Wk2/Day 1 PHASE 1 | 2.17.25|  Glutes, Hamstrings & Adductors

Didn't get to the 7 mins amarap but did the rest

KRYSTAL

Did half the workout coming off the flu but still feeling like a badass! 💪

Wk2/Day 2 PHASE 1 | 2.18.25| Back, Biceps & Delts

🥹🥵🥵🥵🥵🥵
Did this after a 2.5 mile run and whoooooo boy! Had to use more assistance with sissy squats than normal which was slightly disappointing but think that’s just due to fatigue from the run

Single leg squats killed me… but I was giving the full variation of sisy squats a go and succeeded for one round, little wins

Janine

Amanda

Wk 4 1.30.25 Quads, Glutes & Adductors   

Great workout! My shoulders and chest are shaking!

Shiloh

This series was fun! Looking forward to revisiting these exercises in the future!

Summer Burn: Week 1 Day 4| Full Body Conditioning/Flow

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