Name: Playbook - Hannah Bower - Summer Burn| Week 10 Day 2l Metabolic Conditioning
Uploaded: 2025-12-03T15:39:08.133Z
Duration: 30 min
Description: Summer Burn| Week 10 Day 2l Metabolic Conditioning

I am dead 🥵🥵🥵. For a second there I thought I would not be able to power through. I’m just shocked I managed to finish this workout.

Nada Alabbar

Whewwwww 😅 
Got it done and am feeling great! Rounds 9-12 were def a 1.15-1.20 min EMOM but didn’t give up!!

Morgan

Oh boy! That hurt today 🥵😖💪💪💪

Martyna

It was definitely killer and the autoplay timer does not like me so I did the 12 rounds manually instead.

Dominique

Michelle 

Aissa Trevino

Loved the cool down it was definitely needed!!

Caitlin

Killed it this morning! Proud of myself 💪

Rachel T

Today’s 20 EMOM will now be lengthened to 24 minutes! Increasing the volume you have done over the last 10 weeks! It has the same structure from week 7.

Today WILL challenge you. But you ARE tough AND CAPABLE! Modify it as needed and know this is just a starting point not your finish. Today is also about testing muscular & cardiovascular endurance/capacity

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

Banded adductor rotations

Reps: 10

Form: 

- Anchor a resistance band overhead using a door jamb or by wrapping it around a squat rack or similar stable object
- Lie flat on your back on an exercise mat with the band secured above and behind your head
- Grip the resistance band with both hands and pull it toward you until your arms are extended directly above your chest
- Maintain tension in the band throughout the exercise, this creates an isometric hold for your upper body
- Position your legs with knees bent at 90 degrees directly above your hips, creating a "tabletop" position

- Engage your core & exhale 
-keep engagement and have a neutral spine 
- Keep tension in the band with your arms while maintaining your position, don't let the band pull your arms backward
- Take a deep breath, then slowly lower and extend one leg toward the floor without letting it touch
- As you lower your leg, slowly exhale completely (this intensifies the core engagement)
- Return your leg to the starting position and repeat with the opposite leg
- Continue alternating legs in a slow, controlled manner

 Key Form Points
- Focus on keeping your ribs down and preventing your lower back from arching off the floor
- Move slowly and methodically, control is more important than completing repetitions quickly
- Remember to breathe throughout the exercise. never hold your breath

Banded Dead Bug

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

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

You are a stud, now let’s flush those quads out with some gentle stretching. Choose 1-3 of the exercises below. There are 2 different variations of the same stretches using different equipment. You may also find one stretch easier/more beneficial for you.

Reps: 30 seconds each side

Modifications: no band, use wall or bench/box to support back leg 

Form: 
-Loop the resistance band around the back of your thigh. Just under glutes (the kneeling leg)
- Reach back with your hand on the same side to grab the other end of the band
-. You can also reach across with your opposite hand if more comfortable

- Pull gently on the band to bring your heel toward your glutes
-Simultaneously push your hips forward slightly
-Keep your torso upright - don't lean forward
- You should feel the stretch in your quad and hip flexor of the back leg

Banded Hip Flexor + Quad Stretch

Place a pillow down on your knee for extra comfort. 

Place your back leg against a chair, sofa, bench, or box. 

Now, the closest you place your knee to the surface the stronger the stretch will be. Place your knee at a distance that feels comfortable for you.

If you can, tilt your hips forward (like you do in a posterior pelvic tilt lunge), squeeze your glute, and then gently rock forward and backward.

Really be aware of what your body tells you, this one can be intense.

Aim for 1 minute per leg or whatever feels right for you.

Hip Flexor and Quad Stretch

Reps: 30-45 seconds 

Modification: do the side lying ground variation 

Form: 
- Find a sturdy table or mat where you can lie comfortably on your back

- Position your right arm bent under your head for support.
-let leg that’s closest to edge, dangle off the side 
- Bend your knee and pull your heel up toward your buttock.

- Use your top hand, to grab the top of your foot.

- Engage your core muscles to maintain a neutral spine position and stability through your pelvis. You may need to tilt hips into a posterior pelvic tilt to flatten back 

- As you exhale, gently pull your foot and lower leg toward your tailbone while keeping your thigh and knee pointing straight out from the hip joint.

- Hold this position for 30-45 seconds.

- Release the stretch, straighten your leg, and contract your quadriceps muscles.

If you find it difficult to reach your foot, you can use a towel or strap wrapped around your ankle to help pull your foot toward your buttocks.

Table pretzel

Reps: 30-45 seconds each leg 

Form: 
- Lie on your side (with your legs extended straight away from your body.

- Position your right arm bent under your head for support.

- Make sure your hips and shoulders are aligned vertically to the floor.

- Bend your top knee and pull your heel up toward your buttock.

- Use your top hand (left hand) to grab the top of your foot.

- Engage your core muscles to maintain a neutral spine position and stability through your pelvis.

-take your opposite foot and bend it so it’s at a 90 degree angle and place your heel top of your knee and gently push down
-as you push down with your foot, squeeze glutes and push them forward into a small posterior pelvic tilt 
- you should feel a deep stretch all the way up your quad and into your hip flexor 

- As you exhale, gently pull your foot and lower leg toward your tailbone while keeping your thigh and knee pointing straight out from the hip joint.

- Hold this position for 30-45 seconds.

- Release the stretch, straighten your leg, and contract your quadriceps muscles.


If you find it difficult to reach your foot, you can use a towel or strap wrapped around your ankle to help pull your foot toward your buttocks.

Side Lying Pretzel

Cool Down

Summer Burn| Week 10 Day 2l Metabolic Conditioning

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!

Andrea

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!

Stephanie

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 10 Day 2l Metabolic Conditioning

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