Name: Playbook - Hannah Bower - Summer Burn| Week 11 Day 2| Metabolic Conditioning
Uploaded: 2025-12-03T15:39:08.090Z
Duration: 30 min
Description: Summer Burn| Week 11 Day 2| Metabolic Conditioning

Kelsey

Dominique

When Hannah puts AMRAP’s in a workout, you better prepare yourself for at least 18 minutes of pure sweat!

Todays goal is getting more rounds than you did last week, even if its getting through 1 set of an exercise within the round! 

Let’s GO! Today is another 🔥🔥🔥🔥 day! 

Hopefully by now box jumps are not so intimidating! There is a reason and intention they are programmed multiple times a week.

This is where mental fortitude meets physical capacity. Today's session deliberately pushes you beyond comfortable thresholds, challenging both cardiovascular limits and muscular endurance simultaneously. Your body will demand you to quit; your mind must refuse. By fusing strength training with athletic movements at high intensity, we're not just building stamina, we're forging resilience. Each rep you push through when everything burns rewires your brain to recognize new possibilities in your physical potential!

I love this banded warmup because it flows well, gets your body warmed up for the workout ahead while targeting core, mobility and stability.

Worlds Greatest Stretch

Recommended reps: 3-5 per side 

Modifications: hold on to bench or surface, limit range of motion, can do with or without support 

Form:
- Start in a bent over position with your hands holding onto a stable surface about hip level 
- begin to bend your knee and sit your hips back 
- lower as far as range of motion allows, you may feel a stretch in your stretched out leg
- from there, internally rotate your knee so that it falls inward toward your midline 
-only internally rotate as far as range of motion allows 
-pause for a couple seconds
-the externally rotate back to neutral, shift your weight forward and come up to a half squat
-lower and repeat 
-repeat on the other side

Internal External Cossack

Reps: 10 each leg 

 Benefits:
Standing TKEs strengthen the crucial quad muscle that stabilizes the knee joint, improves tracking alignment, prevents pain without loading the spine, and builds functional strength for everyday movements.

Proper Form:
- Stand tall with feet hip-width apart and a resistance band looped around both legs just above the knees
- Slightly bend your supporting leg to avoid locking the knee
- Lift your working leg a few inches off the floor, creating tension in the band
- Slowly extend your raised knee forward against the band's resistance
- Focus on contracting the quad muscle above and inside your knee (VMO)
- Hold the extension briefly at the top
- Slowly return to the starting position with knee bent
- Complete your reps on one side before switching legs
- Maintain an upright posture throughout - don't lean away from the working leg

Standing TKE

Reps: 8 each leg 

Form: 
- Loop a mini resistance band around the arches of both feet
- Stand with feet hip-width apart in an athletic stance
- Keep a slight bend in your knees and engage your core for stability
- Position yourself in a tall, upright posture with shoulders relaxed
- If possible, stand facing a mirror to check your form

-Drive your right knee up toward your chest with a controlled motion
- As you lift your right knee, extend your left arm forward and your right arm backward (opposite arm/leg) in a running motion
- Hold the lifted position for 1-3seconds with your hip flexor engaged
- Drive your right knee downward while bringing your right arm forward, mimicking a running stride
- Return to the starting position and repeat on the same side for the desired number of repetitions
- After completing all reps on one side, switch to driving the left knee with the right arm forward

Form Points
- Ensure your stance leg (the one on the ground) remains slightly bent and stable throughout the exercise
- Keep your hips level during the knee drive - don't let them tilt to one side
- Focus on driving the knee high and through your body to simulate proper running form
- Maintain tension in the band throughout the entire movement
- Drive each knee upward so the hip and knee form approximately a 90-degree angle

Banded Runners Knee Drive

Warmup

Progressive overload: your goal is to get 1 more round in or partial round from last time! If you really want to challenge yourself add a bit of weight + trying to beat past weeks rounds!

Comment how many rounds you got! Set your timer for 18 min and get after it. 

This circuit WILL challenge you. But just like last week you are capable of hard things. METCONS are not meant to be easy, they are meant to push you. This is a starting point not a finish. Heart health is important, so remember when you’re struggling your body is thanking you!

There is zero rest in this circuit, so take it slow and a steady pace. Of course, if you need rest take it then hop back in with determination. Dont let needing rest defeat you. Goals don’t come easy and don’t be afraid of hard work!

Reps: 6 each side 

Modifications: just snatch/kling to shoulder, keep weight pressed above head entire set, sub and do a shoulder press instead of snatch 

Form: 

•Stand tall holding a dumbbell or kettlebell in one hand at your side
	•	Keep your feet hip-width apart
	•	Engage your core and maintain good posture. Ribs stacked over pelvis 

The Movement:
	•	Step back: Take a large step backward with the leg on the same side as the weight
	•	Lower into lunge: Drop your back knee toward the ground while keeping your front knee over your ankle
	•	Explosive drive: Push forcefully through your front heel to return to standing
	•	Snatch the weight: As you drop down snatch the weight over head 
• finishing in a lunge position with a strong arm holding up the weight 
•explosively stand up as you drop the weight in a controlled motion.
	•	Full extension: End with the weight directly overhead, arm fully extended
	•	Control the descent: Lower the weight back to your side with control

:
	•	Keep your torso upright throughout the lunge
	•	Don’t let your front knee cave inward
	•	The snatch should be one explosive movement, not a press
	•	Use your legs and hips to power the lift, not just your arm
	•	Keep your core tight to maintain stability
	•	Land softly when stepping back into the lunge

This exercise combines lower body power, upper body strength, and full-body coordination in one dynamic movement.

Reverse Lunge Snatch

Reps: 12 (6 each arm)

Modifications: bend one knee for more support 

Form:
	•	Position yourself perpendicular to a bench with one hand planted firmly on the bench surface
	•	Step back into a plank position with your feet wide for stability
	•	Hold a dumbbell or kettlebell in your free hand
	•	Keep your body in a straight line from head to heels

	•	Initiate the row: Pull your elbow back, driving it toward your ribcage
	•	Squeeze at the top: Pull the weight up until your elbow is slightly past your torso, squeezing your shoulder blade
	•	Control the descent: Slowly lower the weight back to the starting position with control

Key points:
	•	Keep your supporting arm strong and stable on the bench
	•	Don’t let your hips rotate or twist during the row
	•	Pull with your back muscles, not just your arm
	•	Keep your head in neutral alignment with your spine
	•	Breathe out on the pull, breathe in on the lower

This exercise combines core stability with upper body pulling strength, challenging your entire body to work as one unit.

Plank Row

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: 6 each side 

Modifications: side plank hold, perform on floor 

Form: 

- Begin by setting up an elevated surface like a bench, box, or step
- Position yourself perpendicular to the elevated surface
- Place your elbow directly under your shoulder on the elevated surface
- Stack your feet on top of each other with legs extended
- Form a straight line from your head to your feet
- Engage your core and lift your hips off the ground into a side plank
- Place your top hand on your hip or extend it toward the ceiling
- From this elevated side plank position, slowly lower your hip toward the ground
- Lower until your hip is just a few inches from the floor (don't touch the ground)
- Using your obliques and core, raise your hip back up to the starting position
- Maintain a rigid torso throughout the movement
- Complete all repetitions on one side before switching to the other side

Common mistakes to avoid:
- Don't let your hips sag during the movement
- Don't rotate your torso; keep shoulders stacked vertically
- Don't drop your hips too far or too quickly
- Don't hold your breath; maintain steady breathing throughout

Elevated Side Plank Dips

Reps: 6-8 each side 

Modifications: kneeling, no weight, rotate to hand instead of elbow 

Form:

Form: 
-start standing with your feet wide and KB or DB extended overhead, 
-Shoulder and wrist are in alignment, no arch in spine
-ribs are stacked over pelvis 
-begin to drop your chest maintaining your T arm position 
-touch one hand or finger tips to the ground (or as close as you can) while the other arm is stretched directly over your head
-briefly pause 
-for a deeper range of motion you can reach your bottom hand all the way to your ankle 
-then you will lift your chest back to starting position and repeat on the other side

Windmills

Full Body 18min AMRAP

Wind down with targeted pelvic floor relaxation, deep hip opening, and critical ankle stabilization work. As we introduce more explosive plyometric movements this training phase, we're strategically strengthening the supporting muscles around your ankles and knees to bulletproof these vulnerable joints against injury. You prepped your knees during warmup, now we're completing the protective circuit by reinforcing your ankles in this cool down

Banded Hip Flexor + Quad Stretch

Recommended time; 30-45 seconds OR for however long feels good 

Modifications: limit range of motion, remove the circles and perform forward and backward rocks 

Form:
-Start in a kneeling lunge with your ribs stacked over your pelvis
-tilt your hips forward and gently begin to push your weight into your front foot. 
-once you hit a forward leaning lunge position that feels good to you, place your hand on your knee
-begin to circle your knee forward with your hips
-you will feel this in your ankle, knee, and hip flexors
-as your knee circles towards you, sit your hips back
-play around with alternating which way you circle your knee.

Forward Leaning Knee, Ankle, Hip Circles

Recommended reps: 5 circles per side per direction 
Recommended weight: light 

Modifications: can just go up and down rather than circular, can do body weight 

Form:
-start seated with your leg extended off a safe surface, hook a light kettlebell around the top of your foot or use a band 
-keeping your leg extended begin to make circles with your ankle, make the circles as big as you can 
-don’t let your knee fall inward 
-perform circles in both directions before repeating on the other side

Weighted Ankle Circles

Reps: 1 minute 

Benefits: pelvic floor lengthening and coordination. 


Form Cues: 
Diaphragmatic breathing: 

Step 1:
Inhale into ribcage expanding it in all directions. Like an umbrella opening up in your ribcage.
— small chest, lateral ribcage and gentle belly expansion will happen next as one

Step 2: as you inhale imagine that breath waving down toward your pelvic floor. Pelvic floor moves out the way or lengthens to make room for the organs getting pushed down from the diaphragm. This happens naturally, you don't length or bare down on your own.

Step 3: as you exhale, pelvic floor will shift back up with the diaphragm as the diaphragm relaxes and goes back to resting tension: organs shift with this movement (hello digestion helper)
The diaphragm and pelvic floor are synchronized. The TA and pelvic floor relax on the inhale and then naturally draw in to their resting tension on the exhale!

Working on more engagement: 

Take a huge diaphragmatic breath and...
Step 1: Fully engage your pelvic floor as you begin to exhale.
Step 2: Gently draw your hip bones toward each other.
Step 3: Visualize your abdomen as a coat, and imagine zipping it up from bottom to top.
Step 4: Keep your ribs down and gently knit them together-avoid over-engaging or gripping your abs.
Step 5: Inhale into your ribcage, allowing it to expand 360 degrees while letting your belly relax.
Step 6: As you inhale, consciously release the tension in your pelvic floor. This step is crucial for properly contracting and releasing the pelvic floor.

Lying Butterfly + Intentional Core Breath

Cool Down

Summer Burn| Week 11 Day 2| 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

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 🏆

Morgan

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

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.

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 11 Day 2| Metabolic Conditioning

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