Name: Playbook - Hannah Bower - Summer Burn: Week 7 Day 4| Full Body Conditioning/Flow
Uploaded: 2025-12-03T15:39:08.183Z
Duration: 35 min
Description: Summer Burn: Week 7 Day 4| Full Body Conditioning/Flow

Cassidy

Absolutely killer but my favorite kind 😈

Morgan

Amber

Angela

Andrea

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

Dominique

Holy. Begeezus. If you’re looking for a really good workout AND sweat sesh, this one is for you! 

Don’t let it deceive you like it did me 🥵💪🏻😎

Felt good. Didn’t think I’d be able to finish four rounds time wise but pushed myself to get it done fast.

Stephanie

Michelle 

This workout is a blend of exercises you have done the last 7 weeks! Today will have increased cardiovascular & muscular endurance demand!

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 flow will be more intense this week compared to week 4. We will be adding in more cardiovascular endurance with running and higher rep explosive movements! (Your glutes should be on fire after your kettle swings)

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

Reps: 12

Modifications: squat jumps, regular box jumps, lower height 

Form: 
- Start by standing in front of a sturdy box or platform at an appropriate height
- Position yourself about 6-8 inches away from the box
- Stand with feet shoulder-width apart in an athletic stance
- Begin in a quarter squat position with arms behind you
- Swing arms forward and upward as you initiate the jump
- Push through the balls of your feet and extend your hips, knees, and ankles explosively
- Drive your arms up to help propel your body upward
- Tuck your knees slightly to land on the box
- Land softly on the box with both feet
- Land in a partial squat position to absorb impact
- Immediately turn around and step off box
- Repeat the jump over the box in the opposite direction turning the other way as you step down 
- Continue alternating directions for the prescribed repetitions

Common mistakes to avoid:
- Don't land with stiff legs; always absorb impact with a soft knee bend
- Don't rush between repetitions; maintain control throughout
- Don't use a box that's too high; prioritize proper form over height
- Don't let your knees cave inward during takeoff or landing

Box Jump Overs

Reps: 12 

Modifications: just a curl, or regular push press

You can strategically use a bit of momentum in this movement! You’ll add a small hop to press the weights. So make sure to challenge yourself

Form:
Stand with feet hip-width apart, ribs stacked over pelvis 
	•	Hold dumbbells or barbell with underhand grip or hammer
	•	Arms fully extended at your sides
	•	Keep elbows close to your torso
	•	Curl the weight up by contracting your biceps
	•	Squeeze at the top with weights at shoulder level

	•	At the top of the curl, rotate your wrists so palms face forward
	•	Position weights at shoulder height (front rack position)
	•	Keep core tight and feet planted
The Push Press
	•	Slightly bend your knees (mini squat)
	•	Explosively drive through your legs while pressing weights overhead
	•	Use the leg drive to help propel the weights up
	•	Press until arms are fully extended overhead
	•	Control the weight back down to shoulders
Key Points
	•	The leg drive is what makes it a “push” press vs. strict overhead press
	•	Keep your core engaged throughout the entire movement
	•	Don’t arch your back excessively when pressing overhead
	•	The transition should be smooth - no pausing between curl and press

Curl to Push Press

Reps: 25 

Modifications: use either dumbbell or kettlebell, squats

Form: 

- Stand with feet slightly wider than shoulder-width apart
- Place the kettlebell on the ground about 12 inches in front of you
- Hinge at the hips and bend your knees slightly to grip the kettlebell handle with both hands
- Keep your back straight and chest up as you pick up the kettlebell
- Let the kettlebell hang between your legs with arms straight

**The Movement**

- Initiate the swing by driving your hips back in a hinge motion
- Let the kettlebell swing back between your legs, keeping it close to your body
- Explosively drive your hips forward and squeeze your glutes
- The hip thrust should propel the kettlebell up to chest or shoulder height
- Keep your arms straight and let the hip power drive the movement
- As the kettlebell reaches the top, it should feel weightless for a moment
- Let gravity bring the kettlebell back down and guide it between your legs
- Immediately hinge back and repeat the explosive hip drive

**Major Form Points**

- The power comes from your hips and glutes, not your arms or shoulders
- Keep your core braced throughout the entire movement
- Maintain a straight back with your chest up and shoulders back
- Keep the kettlebell close to your body on the backswing
- Drive through your heels and squeeze your glutes at the top
- Keep your knees slightly bent but don’t squat - this is a hip hinge movement

**What to Avoid**

- Don’t use your arms to lift the kettlebell - let your hips do the work
- Avoid squatting down instead of hinging at the hips
- Don’t let the kettlebell swing too far away from your body
- Avoid arching your back excessively at the top of the swing
- Don’t let your knees cave inward during the movement
- Avoid using your shoulders to raise the kettlebell overhead
- Don’t hold your breath - maintain steady breathing throughout
- Don’t let the kettlebell crash down - control the descent with your hips

**Key Focus**

- Think “hip snap” not “arm lift” - the explosive hip extension is what drives the entire movement

DB/KB Swing

Reps: 10-12 (5-6 each leg)

Modifications: stationary curtsy (stay on 2 feet), reverse lunge, split squat 

Form:
Starting Position:
	•	Stand tall with feet hip-width apart
	•	Hold a dumbbell or kettlebell at chest level with both hands, elbows pointing down (this is the “goblet” hold)
	•	Keep your ribs stacked over pelvis and shoulders back

	•	Step back and across: Take your right foot and step it back and behind your left leg, as if you’re doing a curtsy
	•	Lower down: Bend both knees to lower your body - your right knee should drop toward the floor while your left thigh becomes parallel to the ground
	•	Keep the weight centered: Maintain the goblet hold at your chest throughout the movement
	•	Drive up: Push through your left heel to return to the starting position

Key Form Tips:
	•	Keep most of your weight on your front (stationary) leg
	•	Don’t let your front knee cave inward
	•	Maintain an upright torso - don’t lean forward
	•	The back leg is primarily for balance, not support
	•	Keep the movement controlled, especially on the way down
	•	Your front thigh should be parallel to the floor at the bottom

Common Mistakes to Avoid:
	•	Putting too much weight on the back leg
	•	Allowing the front knee to track inward
	•	Leaning too far forward
	•	Rushing through the movement

Goblet Curtsy Lunge

Distance: 250m Run (.155 of a mile. Should run it in around 1 minute 30 seconds at 6mph speed)
Pace: jog-run 

Modifications: 150 row, jog in place, jump rope for 1 minute 30 seconds 

Form: 

**Foot Strike**
Aim to land on your midfoot or forefoot rather than your heel. Your foot should hit the ground softly and quietly - if you’re making a lot of noise, you’re probably landing too hard.

**What to Avoid**
Don’t overstride by reaching your foot far in front of your body, as this acts like a brake and increases injury risk. Avoid bouncing up and down excessively - your energy should propel you forward, not upward. Don’t clench your fists or hold tension in your jaw and face. Finally, resist the urge to look down at your feet or the ground right in front of you.

The key is staying relaxed and efficient while maintaining good alignment from head to toe.​​​​​​​​​​​​​​​​

If you’re leaning; think “chest of toes” this will help with a stacked alignment of ribcage over pelvis

250m Run

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 7 Day 4| Full Body Conditioning/Flow

This workout feels humongous!!! Super high volume. It might be just me though 😂 if I push the weight in back squats and sumos, I don't much left in the tank for the single leg high volume stuff, WOOF!

Miranda

Taylor

I so wish I had more time for this one today… I’ll be coming back to it!

Wrapped| Week 4 Day 5| Lowerbody

I took my time and did all of it. I enjoyed the stretches, mobility core and also running at the beginning.

Wrapped| Week 4 Day 3| Deep Core + Mobility

Will definitely go heavier on the finisher next time. Still felt it though 🙌🏻

The workout is bomb, but let’s be real…. that thoracic stretch is always clutch!

Wrapped| Week 4 Day 4| Upperbody

Rose

Wrapped| Week 4 Day 2| Upper Body

Woo always get nervous about leg workouts!! But love getting them done!

I know my quads hate to see this workout coming

Rachel T

Wrapped| Week 4 Day 1| Lower Body

Those drop set Bulgarians got the glutes burning! Loved it!

I loved this. I didn’t get to finish due to some hip discomfort but overall it was a challenging workout!

Jaime

Those depth drops are harder than they look. And the med ball twists are harder too only because you’re trying to keep your balance at the same time. I really enjoyed the mobility at the end. One side was definitely tighter than the other. Killer workout. - I’ll be doing this one again!

Chelsi

Wrapped| Week 3 Day 5| Lowerbody

Love the incremental pause lifts! Very effective!

Wrapped| Week 3 Day 4| Upperbody

I enjoyed it and did all of it through even the optionals this time. I find it very helpful and informative.

This is always a welcome stretching session each week!

Wrapped| Week 3 Day 3| Deep Core + Mobility

I enjoyed it and I did felt my body fighting against it especially the shoulder press trying not to arch my back.

Christy

Hannah’s alter ego should be Hanz and Franz because she’s here to pump 👏 you up!

Wrapped| Week 3 Day 2| Upper Body

I enjoyed it and it got easier but I still do feel it.

Zarah

Wrapped| Week 3 Day 1| Lower Body

Whew! Loved the last set with the bridges and copenhagens!! 
I was/am in a funk today and was hoping this would help and it did! Not as much as I wanted but now I’m too tired to be ambiently annoyed so calling it a win 🏆

I enjoyed it and finished after midnight! My legs definitely are on fire 🔥

I’m love a good lift! Jello legs are the best!

Wrapped| Week 2 Day 5| Lowerbody

Kelsey

I enjoyed it and I did felt my arms burned in the end. I am glad I had it saved in my favorites to be able to complete it.

Wrapped| Week 2 Day 4| Upperbody

Mindset 3: Motivation

Completed yesterday but forgot to finish in app. Did stairs rather than run and was short on time so had to rush a bit but still enjoyed it!

This workout included such beautiful ranges of motion! Really felt like self care 💕

Sally

Just focused on the hip mobility. It’s 🔥

Wrapped| Week 2 Day 3| Deep Core + Mobility

I think I’ve been converted to liking running??? I did the sprints and then just kept going? Never saw myself as a runner but I’m here for it honestly 🏃🏻‍♀️💨

I got it done and really enjoyed it! Upper body soar and tired.

Wrapped| Week 2 Day 2| Upper Body

Increased weights, feeling sluggish after the holiday so this felt good to be intentional about. Did both the knee CARs and 90/90 swivels bc I’m not quite sure I’m doing the CARs right 😅

Thank you Hannah for this post turkey day sweat! (Yes I know I’m behind on days 🙃)

Fabulous!!  Had to modify the curtsy lunges by decreasing the height and body weight, same
With the step ups. There darn joust won’t cooperate.  But amazing workout. Lifted heavier and added a set.  ❤️❤️❤️

Wrapped| Week 2 Day 1| Lower Body

Lisa

Brittany Carteaux

Wrapped| Week 1 Day 5| Lowerbody

I enjoyed it and learned some new things and my arms did burned in the end.

Loved it!!  Upper body will be sore today 🥰🥰

Wrapped| Week 1 Day 4| Upperbody

I loved this! The pvc pipe mobility definitely was surprising how well I felt things given a little extra feedback! Excited to continue to grow

Erin

Love really
Focused mobility, breath and core work! I definitely need to more of this!!

Brook

Wrapped| Week 1 Day 3| Deep Core + Mobility

Very impressed with myself on those sprints!! Wasn’t sure I still had the 10mph sprints in me post vacay but I did!! Also really needed that thoracic mobility at the end after some 10hour flights. Feeing much more limber but expecting to be sore tomorrow 🤪

The timer on the AMRAP - I wish there was a way to hear the minute cues on the timer

Noelle

Wrapped| Week 1 Day 2| Upper Body

Jaci Jo Krogman

This felt so good! Just got back from a 3 week vacation and came back with a cold but really wanted to get back in the gym and back on routine so I told myself I’d try, took it easy and felt so good!! Definitely could go heavier but didn’t wanna push too hard first day back

NEW! Wrapped| Week 1 Day 1| Lower Body

Increased hip thrust from 240 to 275! And got 25 push-ups (on toes) in 45 seconds - up from 20. 💪🏻

Janessa Orwig

Max Testing Week: Hip Thrust + Push-up

I enjoyed the test and gotten more gain definitely in both since last time.

I don’t have leg press at home so tested with suitcase deadlifts and that increased from 155 to 165.

And for pull-ups. I have not yet conquered a full unassisted pull-up but when I first tested 12 weeks ago I could barely hold my chin above the bar for 3 seconds. Today I held it for a full 10 seconds and felt super strong right up to the end! HUGE progress!

Leg Press stayed at 425 but I wasn’t struggling as much as I was at the start. That equals a win!

Chin ups: 3 full pretty ones and 2 eccentric. 
Thats a slight increase of 200% 😎

Max Testing Week: Chin Up + Leg Press

A great refresher videos before doing them.

Traditional Deadlift: 170 lbs - 14% increase 

Bench Press: 160 lbs. - 7% increase

Max Testing Week: Bench Press + Deadlift

I enjoyed being challenged in the end. I really pushed myself through.

I’m always amazed when I do these! I know I’ve put on muscle and feel stronger but testing it is so eye opening to how much my body has changed in 12 weeks. 

Squat increased from 170 to 190.
Military press increased from 80 to 100.

Max Squat: 165 lbs. - 10% increase 
Max Military Press: 65 lbs. - 8.33% increase

LETS. GOOOOOO!!

Max Testing Week: Squat + Overhead Military Press

11/10/25: Single Arm Row- 50 lbs 11% increase from the start

I did good for getting back into it after being off and on sick last month.

Max Testing Week:  Row + 1 Mile Run

Phase 3 Athleticism| Week 4 Day 5| Upper Body + Sprints

Added a couple sets on some bc I was feeling good!

Hannah….we have to talk. I almost cursed you out on the split lunge box jump superwoman move. I’m not there yet. I cannot do that move at all LOL. I did try tho 🥲
However, the rest was really good 😛

This one felt hard today, but I did it anyway!

Phase 3 Athleticism| Wk 4 D4| Glutes, Hamstrings & Adductors

Great range of motion. I need to work on my balance !

Phase 3 Athleticism| Week 4 Day 3| Sprints + Core

Kara

Gabi

It may be “shorter” but it’s still 🔥 🔥 🔥

Phase 3 Athleticism| Week 4 Day 2| Chest, Back & Core

Lexi Lou Williams

Phase 3 Athleticism| Week 4 Day 1| Glutes, Quads & Abductors

I love the finisher for this one! I was able to recruit my back way more with the Superman rainbows this week. So much so that I had to drop the weight a bit for the last round 😅

😲 
👆🏻
the face I made when I did 5 full, unassisted pull ups! 😎🥹🎉

Phase 3 Athleticism| Week 3 Day 5| Upper Body + Sprints

Whew this was hard today. Felt unfocused and a lil negative so those split squat jumps had me saying some bad words but the finisher cheered me up ☺️

Phase 3 Athleticism| Wk 3 D4| Glutes, Hamstrings & Adductors

Whew!! Thought I might die but I didn’t and I did the sprints at 11 mph which still doesn’t seem real to me but I didn’t that!!!!!!

Bruh…. This will give you the best sweat sesh and making you feel like you can do ALLLL the things! Great start to the day!

Phase 3 Athleticism| Week 3 Day 3| Sprints + Core

Increased weights in just about everything, 1000% sure I’ll be feeling that tomorrow 🤪

Slow and steady makes ya sweat and the muscles B U R N

Phase 3 Athleticism| Week 3 Day 2| Chest, Back & Core

😮‍💨😮‍💨😮‍💨
First 30min I was feeling pretty good and confident… and then I got the accessories and got my butt kicked!! Felt good tho and hit some prs on the dead stop squat 💃🏻💃🏻💃🏻

This one has quickly become one of my all time favorites! It’s such a good workout and will make you ✨ glisten ✨ like Glenda!

Phase 3 Athleticism| Week 3 Day 1| Glutes, Quads & Abductors

Delaney

Phase 3 Athleticism| Week 2 Day 5| Upper Body + Sprints

Arpita Malhotra

Beast mode activated. 🥵 this phase is my FAVORITE.

Jordan

Phase 3 Athleticism| Wk 2 D4| Glutes, Hamstrings & Adductors

Courtney

Ariana

Phase 3 Athleticism| Week 2 Day 3| Sprints + Core

I already know I’m gonna be sore from those plyo pushups again 😅

Got more done than I thought I would! Increased weights in just about everything and kept it pushing! Feeling good, know I’ll feel like mellow tomorrow 😮‍💨

Emily

Phase 3 Athleticism| Week 2 Day 2| Chest, Back & Core

I always leave the gym looking like I don’t know what hit me after your workouts 😆

Upped weights and got my butt kicked but think I could still go a bit heavier for some. Very cool to see and feel the strength built from phases 1&2

Phase 3 Athleticism| Week 2 Day 1| Glutes, Quads & Abductors

I’m over here fighting for my life with these workouts and the grandpas at the gym keep coming up to me telling me I’m kicking butt 😆

Anna

Birthday workout today!! Those Superman’s were the death of me.  Def something to improve on.

Phase 3 Athleticism| Week 1 Day 5| Upper Body + Sprints

Had a lot of people watching the split jump ups! Never knew I had that much power in each leg until today!!💪🏼🫶🏽

Madison

Awesome workout. I had to modify the jumps due to my bad hips. But overall I got a great sweat and feel great

Phase 3 Athleticism| Wk 1 D4| Glutes, Hamstrings & Adductors

Those sprints! Fast and flat felt so much more doable after phase 2 with the 8 percent incline

Omg this hurt so good!! Loved it, I didn’t know I could run that fast!!

Perfect Saturday workout after night shift 🤩🤩🤩

Phase 3 Athleticism| Week 1 Day 3| Sprints + Core

This was an awesome upper body. Love this new program ❤️❤️

Phase 3 Athleticism| Week 1 Day 2| Chest, Back & Core

Got to finish it all but the core! Next time!

Sweaty mess. First workout in 2 weeks because of life.  I feel like I lost all my progress. Extremely frustrating. But I showed up for myself.

Phase 3 Athleticism| Week 1 Day 1| Glutes, Quads & Abductors

Phase 2 FORGE| Week 4 Day 5| Glutes, Hamstrings & Abductors

Phase 2 | DELOAD Forge| Week 4 Day 4| Upper Body + Core

I won’t lie I do this workout at least once or twice a week now. I know it’s a series but it’s so fun to do this full body workout!

Really enjoyed the run today and didn’t have to take any breaks! This deload week has been nice to feel the progress I’ve made in the prior phases with lower weights or reps and it feeling easier

Phase 2|DELOAD FORGE| Week 4 Day 3| FullBody Strength

Just what I needed today. Really have loved the running on upper body days

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

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