Name: Playbook - Hannah Bower - Summer Burn| Week 12 Day 3| Power & Athleticism
Uploaded: 2025-12-03T15:39:08.061Z
Duration: 35 min
Description: Summer Burn| Week 12 Day 3| Power & Athleticism

Aissa Trevino

Slowed down, intentional movements will make the muscles buuuuuuurn. It may be “short” but it’ll get ya.

Week 12 Progressive Overload: adding some tempo work this week. You can increase load this week if your body feels energized. If it’s feel a bit worn, utilize the deload week and keep weights consistent with week 9 or a bit less.

Today is FUN! (Or I thought so) there is some fun new moves this workout! All exercises that incorporate core & stability that will help improve power and body control. 

This is another day to add in a strength move before you begin! 4x4-5 reps. Or add in cardio/run!

Priming body for workout. Because the first circuit can be used as a warmup, today will be shorter!

Form:
-Standing with your back against a wall place your elbows at a goal post position.
-Raise your hands above your head WHILE keeping your back, shoulders, and elbows touching the wall

Serratus Wall Reaches

Recommended reps: 5-10 per side

Modifications: limit range of motion, hold onto a stable surface 

Form:
-start kneeling with your ribs stacked over your pelvis, and shins firmly planted on the ground 
-lift one knee and place your foot on the ground out in front of you into a kneeling lunge position 
-first, establish a posterior pelvic tilt by scooping your hips forward, this alone can create a stretch in hip flexors 
-with a posterior tilt you will then reach your hand that is opposite of your forward planted foot and reach it up over your head and then as far laterally as possible 
-you will feel this in your side body 
-pause at the top of your range of motion 
-maintain your pelvic tilt as you lower your hand 
-release your pelvic tilt to an anterior tilt (arched back) 
-then start the process over by shifting your hips forward like you’re throwing a bowl of water onto yourself 
-reach your hand up and over head

Posterior Tilt Serratus Reach

Warmup

I love this superset for the following:

- Pre-fatigues core muscles, making the Z press more challenging and forcing better engagement

- Teaches force generation from unstable positions, improving athletic movement patterns. ( you can’t use momentum or other body parts to help press)

- Builds injury-prevention strength for dynamic activities and sports performance (hello core and hip flexor strength)

- Supports the return to athletic movements emphasized in this summer burn program

This superset strategically challenges your stability foundation while preparing your body for athletic demands. The combination builds the type of functional strength that supports dynamic movement and reduces injury risk as you return to more explosive training.

Reps: 8 
Tempo: 3 seconds lower, 1 seconds pause, x (explosive push up)

Modifications: sit on bench with feet on ground, widen feet for more balance, use dumbbells 

Form:

- Sit on the floor with your legs extended straight out in front of you
- Position the barbell in a squat rack at about chest height when seated
- Duck under the bar and position it across your upper traps (high bar position)
- Grip the bar with hands slightly wider than shoulder-width apart
- Carefully unrack and sit back down on the floor

- Sit tall with your back completely straight and core braced
- Keep your legs straight and together, toes pointing up
- Your torso should be perpendicular to the floor - no leaning back allowed

- Setup breath: Take a deep breath and brace your core hard
- Press: Drive the bar straight up overhead in a vertical line
- Lockout: Fully extend your arms overhead, keeping the bar directly over your shoulders
- Lower: Control the bar back down to the starting position at shoulder level

 Key Points

- Keep your legs completely straight throughout - no bending at the knees
- Maintain perfect posture - your back must stay vertical with no arch or lean
- The movement is purely upper body - your core works overtime to stabilize
- Press in a straight vertical line, not forward
- Control the eccentric (lowering) portion
- Start with very light weight - this exercise is much harder than it looks

Common Mistakes

- Leaning back or arching the spine
- Bending the knees for assistance
- Pressing the bar forward instead of straight up
- Using too much weight too soon

Z Press Tempo 3:1:X

Recommended time:10-12 reps
Recommended weight: light

Modifications: seated tuck ups, seated bicycles, eccentric sit-ups 

Equipment substations: chair, sofa, coffee table (can place foot under bench or sofa)

Form:
-start seated with your ribs stacked over your pelvis
-place your foot under a heavy dumbbell, or secure surface (couch)
-allow your other foot to either dangle or lift it off the ground
-keeping a tall chest and maintaining your ribs over your pelvis begin to lean your torso backwards as far as range of motion will allow
-Once you hit your range of motion (be mindful of core engagement) engage your hip flexors and TVA to lever yourself back to upright
-the goal is to keep your torso as upright and in line throughout the levering process

Seated Single Leg Levers

Superset A

This is a lower body circuit with an emphasis on core! If you want to be more athletic the core needs to be challenged in various positions, like the front hold in toe taps and stability required for Copenhagen planks

You are repeating Bulgarians so if you can increase weight, do so! If you’re stuck at a certain weight for 8 reps, slow down the tempo. This is another variation of progressive overload you can use.

Reps: 8 each leg 

Modifications: split squat on ground (stationery lunge)

Form:
- Place rear foot on bench or elevated surface behind you
- Position front foot further forward than normal split squat stance
- Keep most weight on front heel, rear foot only for balance
- Lower straight down by sitting back into hip hinge motion
- Descend until front thigh is parallel to floor or below
- Lean torso slightly forward to increase glute activation
- Drive through front heel focusing on squeezing glute to stand
- Keep front knee tracking over toe, don't let it drift inward
- Minimize push from rear foot, let front glute do the work
- Control the descent slowly, pause briefly at bottom
- Complete all reps on one side before switching legs

Bulgarian Split Squat

Reps: 10-12

Modifications: weight by side, hold onto something for balance support
Progression: higher surface 

This exercise builds single leg strength, balance, and control while targeting your quads, stabilizing muscles for knee health.​​​​​​​​​​

Form: 

- Stand on sturdy elevated platform (about 6 inches high)
- Position one foot near the edge of the platform
- Keep the other foot planted firmly in the center for stability
- Maintain good posture with core engaged

- **Begin the squat**: Slowly bend the knee of your standing leg
- **Lower one leg**: As you squat down, extend your free leg off the platform toward the ground
- **Tap the ground**: Lightly tap your toe or foot to the ground while maintaining the squat position
- **Control the ascent**: Push through your standing leg to return to the starting position
- **Lift the tapping leg**: Bring your free leg back up to the platform as you stand
- don’t let knee cave in 

**Key Points:**
- Keep most of your weight on the leg that stays on the platform
- Don't put significant weight on the tapping foot - it's just a light touch
- Control the descent and avoid dropping down quickly
- Keep your knee aligned over your toe on the standing leg
- Maintain balance throughout the entire movement
- Use your arms for balance if needed
- Start with partial range of motion if full depth is challenging

Single Leg Toe Taps

Recommended time PER leg: 30 seconds 
Recommended rest time: in between legs 0, rest after the movement is complete before starting your single leg lunge 

For beginners: see bottom part of video, you will perform side lying inner thigh lifts 

Modifications: different knee placements: The closer the bench is to your knee the easier. Bending your lifting leg also makes it easier. Can also remove the lifts and just perform an iso hold 

Substitutions: inner thigh machine (adductor), inner thigh leg lifts, seated medicine ball adductor squeezes 

Form:
-start in a side plank with your foot on a bench, elbows or hand laid flat on the ground 
-press into a side plank by appropriately engaging your core to manage pressure
-keep your hips high and stacked on top of each other
-engage your inner thigh of your bottom leg to lift your foot (if leg straight) or knee (if leg bent) as high as you can.
-it’s okay if it’s only a few inches 
-lower your bottom leg
-repeat

Copenhagen Plank

Triset B

Recommended reps: 18-24 (6-8 with heavy weight, 6-8 medium, 6-8 body weight)
Recommended sets: 3
Recommended weights: heavy, medium, bodyweight 

Modifications: can perform all reps at one weight, or body weight 

Substitutions: Superman, good mornings, 

Equipment substitutions: can place hips on the edge of a bench or even the bar (racked safely on bar rack)

From:
-place your hips on the edge of a safe surface and your chest down by the ground, make sure you’re feet are pressed against a low surface for stability 
-place your weights (heavy on top) on the ground
-hold the first heavier weight with extended arms 
-using your glutes, hamstrings, and back lift your torso as high as you can 
-pause at the top of the rep
-repeat reps with the recommended heavier weight 
-drop that weight and immediately pick up your medium weight 
-repeat recommended reps
-drop that weight and then perform final set of reps with just your body weight

Finisher: Back Extension

Please focus on diaphragmatic breathing in this superset and guiding your breath to your pelvic floor

Recommended rack walk squats: as many as feels good 
Recommended duck squat rocks: as many as feel good 
Recommended deep duck squat breathing: 5-10 deep breathes

Modifications:, limit range of motion 

Substitutions: can hold onto a band, rack, railing, table, door frame, or any stable surface 

Form:
-start holding onto a stable surface or your choice that’s about chest level when you’re in a deep squat 
-duck your head so that your knees are pressed against your chest 
-pull against the stable object so that you feel a stretch in your upper back and lat muscles
-continue to pull against the object as you shift from side to side 
-as you shift to one side perform a deep breath into the side that is open and being stretched 
-rock back and forth nice and slow continuing to perform deep breaths as you open and shift 
-only go as far as range of motion allow

Duck Squat Rocks + Knees to Chest Breathing

Recommended Reps: 10 breaths 
Breathing strategy: deep diaphragmatic breaths with focus on pelvic floor 

Modification: take out rocks 


Form cues: 
- starting in a modified side plank with shoulders aligned with hips, one knee bent underneath your pelvis
-place hand behind head so elbow is toward ceiling
- rotate upper elbow towards the ground so entire torso turns down
-inhale into that lateral ribcage focusing on expanding back and side ribcage 
-rotate back up through an exhale breath 
-then pushing off the hand firmly planted on front on ground 
-rock into a side butterfly or clamshell position and inhale into the pelvic floor
-really let the tension go
-exhale push off legs back into side plank 
-repeat

Butterfly Thoracic Tilts

Pelvic Floor Cool Down

Summer Burn| Week 12 Day 3| Power & Athleticism

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.

Dominique

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

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.

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 12 Day 3| Power & Athleticism

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