Name: Playbook - Hannah Bower - Summer Burn| Week 1 Day 3| Functional Strength & Core
Uploaded: 2025-12-03T15:39:08.311Z
Duration: 30 min
Description: Summer Burn| Week 1 Day 3| Functional Strength & Core

Leigh-Ann

Andrea

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

Brianna

Amber

I planned this thinking it’s be easy breezy and it was NOT but still loved it. My grip strength is pretty trash so the hanging tuck ups were a challenge to say the least but I think I did as best I could without sacrificing form or forgoing the movement entirely

Morgan

A little behind due to ending last  week working 22 hrs with 5 hrs off inbetween the next shift. Then a weekend of family and friends for my birthday. But today’s my birthday and I’m back to it because it MAKES ME FEEL GOOD 🎉💪🏽🏃🏽‍♀️

Stephanie

Angela

Swapped the core for 2nd trimester core but loved love love!!

Katie

I can’t believe that I went through full body. I enjoyed the push rack.

Dominique

Fun and different! Don’t worry, you’ll still sweat 😉😎😉

Brooke

Karri

Definitely less intense than yesterday 😅 but wow my abs are sore from those Russian twists!

Rachel T

Today will be shorter but pack a different kind of punch than yesterday! You will want to choose heavier weights to get the most out of the circuits. What I mean is, if you can pump out 5 more reps, it’s too light.

Today is also a good day to add in an optional strength exercise you want to improve on! I suggest 3x5 reps. 

This is a full body circuit training to work cardiovascular and muscular endurance while also still keeping your weights above 70% your max effort becauseof the rep range! Your heart rate will stay more steady in this workout at a higher mid level.

Warmup is decided to assist the workout while also working on ribcage and pelvic alignment

Banded adductor rotations

Reps: 5 regular + 5 circular (Mini CAR)

Benefits: These exercises effectively target your hip flexors, rotators, and core stabilizers while improving coordination and control through different planes of movement.​​​​​​​​​​​​​​​​


Form:
- Lie flat on your back on a mat or firm surface
- Place a mini resistance band around both ankles
- Keep your legs extended and relaxed on the floor
- Place your arms at your for support or lay flat 

- Keeping one leg straight and on the ground (the stabilizing leg)
- Lift the other leg (working leg) straight up toward the ceiling
- Flex at the hip to drive the knee toward your chest against the band's resistance
- Maintain the band tension throughout the movement
- Control the descent back to the starting position
- Keep the movement smooth and controlled

Hip Rotations (Circular Motion)
- After completing your hip flexor drives, keep the same position
- With the mini band still around both ankles, lift one leg up to approximately 45-60 degrees
- Begin making small, controlled circular rotations with your raised leg
- Rotate your leg clockwise 
- The circles should come from your hip joint, not by moving your knee or ankle
- Focus on feeling the resistance of the band throughout the circular motion
- Keep your pelvis stable and avoid lifting it off the ground

## Key Form Points
- Keep your movements controlled and deliberate
- The non-working leg should remain in contact with the floor
- Focus on the quality of movement rather than speed
- The band should provide consistent resistance throughout
- If you feel any discomfort in your lower back, reduce the range of motion
- Breathe normally, exhaling during the more challenging phase of each movement
- think big circles

Banded Hip Flexor Drives + Circles

Reps: 10 each leg 

Form: 
- Get into a bear plank position with hands directly under shoulders and knees lifted 1-2 inches off the ground
- Place the mini band loop behind one knee while you hold it in the same hand , ensuring it has adequate tension
- Your weight should be evenly distributed across your hands with fingers spread
- Maintain a neutral spine with your head aligned with your back

Execution
- Keeping your core engaged and body stable in the bear position, slightly bend one knee
- Slowly extend that knee against the band's resistance, pushing through your toe 
- Squeeze your quadriceps firmly at full extension, especially focusing on the VMO (inner quad muscle)
- Hold the extended position briefly, trying to feel a stretch behind the knee
- Return to the starting position with controlled tempo
- Repeat for the prescribed repetitions before switching to the other leg

## Key Form Points
- Maintain a consistent, controlled tempo throughout the movement
- Focus on actively firing your quadriceps with each repetition
-knee stays in a straight line 
- Use appropriate resistance. the band should provide challenge during extension but allow full range of motion

Bear Plank TKE

Recommended reps: 6-8
Recommended band tension: medium to heavy 

Modifications: can hold onto something for balance support, can perform without band, can place foot on any stable surface, 

Substitutions: hands and knees clamshell 

Form:
-start standing in front of a stable surface (wall, bench, rack) with your chest tall, ribs stacked over pelvis and feet firm on the ground 
-place ab optional band around your thighs for tension 
-take on foot and press the balls of your feet flat against the safe surface so that your lifted let us bent at a 90 degree angle 
-hinge your chest forward about 45 degrees maintaining appropriate core engagement 
-keeping your hips and shoulders square to the ground (no twisting) begin to abduct your lifted knee 
-lift your bent knee maintaining its 90 degrees as far as you can, see if you can get it parallel with your hip 
-pause at the top of your rep
-lower slow and controlled

Standing Clamshells

Warmup

This circuit is a strategic full-body challenge that goes beyond traditional training. Each movement is carefully selected to:
	•	Engage multiple muscle groups simultaneously
	•	Challenge core stability across different planes of motion
	•	Improve overall body awareness and control
	•	Develop functional strength and postural integrity

Recommended reps: 8-10
Tempo: 3:2:1 (3 seconds down, 2 seconds pause, 1 second up)
Recommended weight: medium to heavy 

Modifications: keep chest upright, remove weight , remove elevation 

Substitutions: walking lunges 

Form:
-start in a split stance position: one foot out in front of another planted on a safe surface, chest tall, ribs stacked over pelvis, toes and knees pointing forward
-hold your weight or weights down by your side 
-hinge forward at the hips, keeping spine neutral, shoulders retracted, core engaged 
-with a hinged forward position, lower into a lunge position 
-pause at the depth of your rep
-engage your core and Glutes as you push up to standing 
-perform reps on one side first

Elevated Split Squat

Recommended reps: 5 per arm 
Recommended weight: light to medium 

Don’t have access to challenging weight? Increase reps 

Equipment Substitution: kettlebell

Modifications:can place knees on the ground, can perform in bear plank position, can do shoulder taps instead of row 

Substitutions: plank shoulder taps 

Form:
- Start in a  plank position, hands underneath shoulders, toes firmly planted on the ground, core engaged, hips square , and back is not arched/sagging or rounded/poked
-perform a push-up by bending your elbows out to a 45 degree angle 
-lower your chest to the ground maintaining a braced core 
-lower as far as range of motion and core control allows and then press through your chest to extend your elbows back to stating 
- then with your weight in one hand, pull one elbow at a time towards your rib cage 
-don’t let your torso twist 
-lower the weight 
-repeat

Renegade Row

Reps: 10 each leg 

Modifications: remove band, limit range of motion 

Recommended Breathing Strategy: maintain engagement entire set. Exhale deeper as you extend arm and leg


Form & Cues:
- Start by lying down on your back and engage deep core
- secure band to a lost a few inches above head
- Lift both legs up in a table top position (knees and hips bent to 90°) 
- draw arms forward so both arms pointing straight towards the ceiling. 
- enough tension on band, if you relax your arms will fall behind you
- ** keep ribs tucked down***
- Maintaining a neutral spine, extend one leg forward and down as you exhale and cinch tighter into your core
- maintain arms above chest 
- as you maintain engagement, take sips of air into your chest

Banded DeadBug

Circuit A: Full Body

This circuit combines total-body challenges that target grip strength, core stability, and multi-planar movement patterns. By integrating a sled push or farmers carries, hanging tuck-ups, and side plank twists, you’ll build functional strength that challenges your body’s ability to generate power, stabilize, rotate, and maintain control under tension.

Choose a weight for the farmers carry that makes you really work for it in the end!

Recommended Reps: 30 seconds

Modifications/Alrernatives: * heavy* farmers carry or Unilateral farmers carry (alternate sides each round 2x each arm) Weighted plate push, place plates on a towel and push on a hard surface. Loop a long band around plate/weight and drag behind you. (Make sure to place towel under weight)

:  
Form: Sled Push
   - Stand behind the sled with feet hip-width apart
   - Bend at the hips and knees into a quarter-squat position
   - Place hands on the sled handles at chest height
   - Keep your back flat and core engaged
   - Maintain a neutral spine (not rounded or arched)
   - Drop shoulders away from ears
   - Drive through your legs, pushing the ground away
   - Keep your body at a consistent angle
   - Take small, quick steps (not long strides)
   - Land on the balls of your feet, then heel
   - Breathe rhythmically throughout
   - Avoid holding your breath


Proper Form: Farmer's Carry
   - Stand tall with shoulders back and down
   - Look straight ahead, not at the ground
   - Engage your core
   - Keep a slight bend in your elbows if caring by your hips: 
-if doing unilateral: elbows shoulder and wrist should all be in a straight line: don’t lock out elbow

   - Take controlled, normal-length steps
   - Walk heel-to-toe
   - Breathe normally throughout
   - Keep shoulders level (don't lean)

Sled Push

Recommended reps: 8 each side

Modifications: place your bottom knee on the ground for more support, limit range of motion on the twist 

Substitutions: standard static side planks 

Form:
-start in a side plank position with your core engaged 
-hand is underneath shoulders, hips are stacked upon each other, core and glute are engaged 
-keeping your hips driving upward twist your top elbow down to the ground 
-using your obliques straighten back to side plank position.

Side Plank Twists

Recommended reps: 8-10
Recommended Engagement Strategy: Maintain engagement and exhale through entire rep

Modifications: lift both knees as high as you can, lift just one knee as high as you can, reverse crunch on bench, tuck ups on bench


Form:
- Hang in a neutral position
-engage core to stop swinging and prepare for movement
-Exhale as you lift your legs into the air so that your 
- continue to lift hips so that your knees roll toward your chest
-the more flexion in your spine the better
-roll your knees to your chest as high as you can and lower back down to the starting position
-exhale and maintain engagement entire movement to manage pressure

Hanging Tuck ups

Circuit B: Core Focus

Slow down the movements, connect to your deep core through your breath!

Reps: 10 tilts 
Breathing Strategy: intentional core breath

Modification: do without ball. Range of motion will be less. Can also roll a towel up 

Form: 
- place ball or towel under sacrum
- gently tilt your hips toward your face.
- as you tilt, contract pelvic floor so you feel your lower TA fire.
- use your fingers to feel around your hip bones for your TA muscle to fire as you begin engaging
- draw your hip bones together and pull upward toward your navel in your exhale breath 
- slow the movement down. 
- the goal is to really get a strong connection to your deep core through rocking your pelvis 
- inhale RELAX pelvic floor as you anterior pelvic tilt 
- if you don’t feel anything, keep practicing. You can also try squeezing a block or ball as you do this exercise to help connect to your PF

Pelvic Tilts

Recommended reps: 45sec-1min

Modification: remove block or deficit or choice 

Substitution: wall goal posts 

Form:
-start laying on the ground with a block, foam roller, or ball of your choice in between your shoulder blades
-place your arms on the ground at a 90 degree bend out to your sides so you look like a goal post 
-then, keeping your elbows and forearms in the ground slowly reach your hands overhead as far as range of motion allows 
-pause at the top of your range of motion and then slide your arms back to goal post position 
-then you will Adduct (bring your elbows together) to meet in the middle of your chest 
-pause and then lower them to ground 
-repeat

Thoracic Goal Posts

Cool Down

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

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

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 🔥

Michelle 

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.

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

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