Name: Playbook - Hannah Bower - Summer Burn| Week 2 Day 3| Functional Strength + Core
Uploaded: 2025-07-18T02:13:09.439Z
Duration: 40 min
Description: Summer Burn| Week 2 Day 3| Functional Strength + Core

Slow burn! 🔥 
Those Superman’s about had me dead and I usually love a Superman! Humbling

Morgan

Amber

My legs were quivering at the end of that. 3 mile run before probably didn’t help. But man those Superman’s burn it all out

Stephanie

Kelsey

Angela

I am feeling better about this and felt the burn.

Dominique

Taylor

Slow and intentional exercises will, in fact, make you sweat!

wow, that felt amazing. those supermans were HARD.

Brianna

Today is your strength day that transfers to your everyday life and well being. Be intentional about your reps, this is the day to use challenging weights to maintain strength you built while doing Grit. Focus on that mind muscle connection and really try to feel the muscles working to support the movement!

If there is a compound lift or strength move you love (pistol squats, pull-ups, pushups, deadlift, bench press) this is a great day to add that in before you start the workout!

Preparing your body for today’s workout! Going to prepare your glutes, hips and core for today’s workout

Reps: 10 (standing back up is optional)

Form: 
Starting Position
- Begin standing with your feet slightly wider than hip-width apart
- Turn your toes out slightly, approximately 45 degrees
- Stand tall with good posture, arms relaxed by your sides
- Take a deep breath to prepare for the movement sequence
 Forward Fold
- From your standing position, slowly hinge at your hips
- Fold forward, reaching your hands toward the floor
- Touch your toes if possible, or place hands on your shins if you have tight hamstrings
- Relax your neck and let your head hang heavy between your arms
- Hold this position for 2-3 deep breaths, feeling the stretch along your posterior chain

Transition to Deep Squat
- From the forward fold position, bend your knees deeply
- Lower your hips toward the floor, moving into a deep yogi squat
- Keep your heels planted on the floor (if possible) with knees tracking over toes
- Bring your hands to the floor in front of you for balance
- Lift your chest slightly to maintain a neutral spine

:Rotation with Chest to Ceiling
- From the deep squat position, place one hand firmly on the floor
- Rotate your torso to one side while extending your opposite arm toward the ceiling
- Follow your raised hand with your gaze, opening your chest toward the ceiling
- Keep your heels planted and knees stable during the rotation
- Hold for 1-2 deep breaths, feeling the twist through your spine and opening in your 

Return to Deep Squat
- Slowly bring your extended arm back down
- Return to the center with both hands on the floor or touching your shins
- Repeat the rotation to the opposite side
- After completing both sides, return to the centered deep squat position

- From the deep squat, shift your weight back slightly
- Lift your hips while straightening your legs (as much as comfortable)
- Keep your hands on your shins or the floor
- You'll feel a deep stretch in your hamstrings and through the posterior chain
- Hold for 2-3 breaths

- Return to the deep squat position by bending your knees and lowering your hips

Frog Pump + Rotation

Reps: 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: 5-8 reps abduction, 5-8 circles & 8 information rotation 

Benefits: hip stabilizers, pelvic floor opening, glute medius strength and core 

Form: 
- Begin by placing a mini resistance band around both ankles or knees 
- Grab a yoga block or small firm pillow to use between your knees
- Position yourself on your side with your bottom elbow directly under your shoulder
- Stack your feet with the band providing tension
- Keep your body in a straight line from head to

Phase 1: Side Plank with Hip Abduction
- Push through your forearm and bottom foot to lift your hips off the ground
- Engage your core
- While maintaining the side plank position, lift your top leg as high as possible against the band's resistance
- Keep the leg straight/bent and in line with your body throughout the movement
- Lower the leg with control back to the starting position

Controlled Articular Rotations (CARs)
- From the side plank position
- Begin to make small circular motions with your top leg, moving at the hip joint
- Start with clockwise circles, keeping the movement controlled and deliberate
- Focus on exploring the full range of motion at your hip while maintaining core stability
- After 5-6 circles, 
-

  Internal Rotation with Block
- Maintaining the side plank and keeping the block squeezed between knees
- Slowly externally rotate your foot (turn it so the sole faces upward)
- This action creates internal rotation at the hip joint while the block provides resistance
- Hold this position for 2-3 seconds, focusing on the deep hip rotator muscles
- Return to the neutral position with control

Key Form Points
- Maintain a strong, stable core throughout all phases of the exercise
- Keep your hips lifted and aligned throughout the movement sequence
- Focus on smooth, controlled movements with no jerking or bouncing
- Breathe steadily, exhaling during the most challenging portions
- If balance becomes difficult, modify by touching your top foot to the ground briefly between repetitions
- Complete all repetitions on one side before switching to the other side

Hip Stability Circuit (IR + ER + CARS)

Reps: 10 cinches ( each exhale = 1 rep)

Benefits: adductors, pelvic floor & deep core 

Form cues:
- neutral spine or small posterior pelvic tilt 
-elbows directly under shoulders 
-squeeze block or small ball as you contract and lift pelvic floor
- as you exhale, contract PF, continue to zip up your corset drawing in your abdomen 
- as you are engaging your deep core press your elbows down into the block/bench while also “dragging elbows” toward your knees 
- keeping engagement, take a tiny sip of air in your chest/lats
-exhale, engage even deeper. Or “cinch” your corset tighter

Elevated Kneeling Tension Plank

Warmup

This time-efficient circuit combines single-arm Romanian deadlifts for posterior chain strength, renegade rows with twist for back and rotational power, and Pallof presses for core stability, delivering comprehensive functional training that addresses imbalances and enhances performance with minimal equipment.​​​​​​​​​​​​​​​​

Challenge yourself with weights. Your last reps need to feel hard

Reps: 8 per side
Weight: medium to heavy

Modifications: regular, single leg rdl 

Benefits: The single-arm RDL effectively targets hamstrings and glutes while challenging core stability and balance. This unilateral exercise helps identify and correct strength imbalances between sides while developing functional strength that carries over to everyday activities.​​​​​​​​​​​​​​​​


Form:
- Start standing with feet hip-width apart
- Hold a kettlebell or dumbbell in one hand, arm fully extended down
- Place your free hand on your hip or extend it out to the side for balance
- Keep a slight bend in your knees throughout the movement
- Engage your core and maintain a neutral spine
- Hinge at your hips and push your butt backward
- Lower the weight toward the floor while keeping it close to your leg
- Allow your torso to move forward as you hinge, keeping your back flat
- Lower until you feel a stretch in your hamstrings (typically mid-shin)
- Drive through your heels and squeeze your glutes to return to standing
- Keep your shoulders square and resist rotation throughout the movement
- Complete all repetitions on one side before switching to the other

Common mistakes to avoid:
- Don't round your lower back; maintain a neutral spine position
- Don't rotate your torso; keep shoulders square to the ground
- Don't lock your knees; maintain a slight bend
- Don't look up; keep your neck in line with your spine

Single Arm Romanian Dead Lift

Recommended reps: 8 per side

Modifications: place one knee down 

Substitution: renegade row, kneeling windmills 

Form:
-start in a plank position with hands underneath shoulders, hips square, spine neutral, and toes digging into the ground 
-approximately engage your core to manage any pressure you may have 
-in one hand row your weight to your chest 
-as the weight nears your shoulder, begin to  open your chest so that you can extend the weight overhead
-you will shift your weight into your bottom hand while keeping your hips and feet centered 
-open your chest as much as you can before lowering the weight to the ground 
-repeat

Full Range Plank Renegade Row

Reps: 8-10 (each side)
Breathing strategy: exhale as you press up

Benefits:
The Pallof press primarily strengthens your core's anti-rotation ability, improving stability for everyday movements and athletic performance. This functional exercise enhances your body's resistance to twisting forces, building strength that translates directly to better posture, reduced injury risk, and improved performance in rotational sports.​​​​​​​​​​​​​​​​

Modifications: kneeling 

Form:
-Attach a resistance band or cable to a sturdy anchor point at chest height
- Stand perpendicular to the anchor point (band/cable should pull across your body)
- Position yourself far enough from the anchor to create tension in the band
- Hold the band or handle with both hands at the center of your chest
- Set your feet shoulder-width apart with a slight bend in your knees
- Engage your core, maintaining a neutral spine position
- Keep your shoulders down and back, chest proud
- Press the band or handle directly away from your chest with both arms
- Extend your arms fully while resisting the rotational pull of the band
- Hold the extended position briefly (1-2 seconds)
- Slowly return your hands to the center of your chest under control
- Repeat for the prescribed repetitions before switching sides

Common mistakes to avoid:
- Don't rotate your torso; the goal is to resist rotation
- Don't hold your breath; maintain normal breathing
- Don't lean away from the resistance; keep your torso upright
- Don't use excessive weight that compromises your form

Standing Palof Press

Circuit A: Core Focus

This challenging circuit pairs heavy step-ups for lower body strength and stability, hamstring curls on a stability ball for posterior chain development, and side plank adduction squeezes for core, adductor & hip strength, delivering comprehensive functional training that builds unilateral power, balance, and joint stability while engaging multiple muscle groups simultaneously.

Recommended reps: 8-10 per side 
Recommended weight: medium 

Modifications: can perform Bodyweight,
Lower height, remove internal rotation  

Substitutions: reverse lunge 

Form:
-start standing a few inches in front of a box, bench, or safe surface 
-stand tall with ribs stacked over pelvis and a weight in one hand
-place the foot opposite to the hand with the weight firmly on the surface
-lean and hinge forward at the hips so that your Bodyweight is hovering over your foot
-without jumping or pressing off your back foot, press through your glute to come to standing
-lower down slow and controlled while also perform another internal rotation so that by the time your back foot is on the ground the weight is in line with your plated opposite foot 
-perform all reps on one side before moving to the other

Supported Step Up

Recommended reps: 10-12

Equipment modifications; hamstring curl machine, laying on your stomach and curling a band, dumbbell, kettlebell 
Substitutions: glute bridge walk outs, can also perform your curl in any direction (laying on your back with a stability ball or foam roller), a seated hamstring curl machine, a prone (laying on stomach) hamstring curl machine, or with a band/dumbbell 
Form: -Start laying on your back and place your feet on your stability ball -Appropriately engage your core and glutes as you drive your heels downward to lift your hips as high as you can -Keep your hips still and stable -From your glute bridge position, curl your heels towards your glutes as far as range of motion allows -Extend your knees back to starting position keeping your hips high -repeat

Stability Ball Hamstring Curl

Recommended pulses: 10 
Recommended iso hold at end: 10 seconds 

Pin ball between a bench or ball if you need more stability.

Modifications: place your hip or knee down for support, use a rolled up pillow or ball. 

Substitution: laying inner thigh raises, Adduction machine, Copenhagen knee lifts, side plank 

Form:
-start laying on your side with your forearm flat on the ground with a stability ball between your ankles 
-press into your forearm and the side of your bottom foot to help lift your hips, thighs, and torso up off the ground 
-make sure that your elbow is underneath your elbow 
-have your shoulders stacked upon each other and your hips stacked upon each other 
-begin to squeeze the ball between your legs using your inner thigh muscles 
-because you’re in a stationary position, it’ll feel more like a pulse than a rep 
-press into the ball as deeply as you can 
-after your last rep hold an iso squeeze for 10 seconds

Side Plank Adductor Squeeze + Hold

Circuit B: Lower Body

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

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

Recommended reps: as many as you can, can try to shoot for 20 to start 
Recommended weight: very light 

Equipment modification: band, bodyweight 

Substitution: ankle circles 

Form:
-start seated on the edge of a surface with your chest talk and a band or kettlebell around the tops of one of your feet
-extend your leg out in front of you so that your ankle is parallel with your knee
-begin to lower and lift your toes so that the weight is being lifted and lowered as well 
-you should feel this in your tibialias (front shin)
-lift and lower as far as range of motion allows
-repeat on the other side

Ankle Mobility

Recommended reps: 10 

Form:
-Start laying on your back with knees bent and falling outward with your feet together in a butterfly position 
-begin by taking a 360 degree inhale.
-During the inhale portion of the breath feel free to place your hands on the side of your ribcage and direct your breath into your hands (so your ribcage expands first) and then into your back (360 degree expansion)
-This will allow your belly to naturally rise slightly the last half of your breath while you deliberately and actively lengthen/soften your pelvic floor. 
-As you exhale, adduct both of your knees up together, you will exaggerate the exhale sound and begin lifting/contracting the pelvic floor. This is the deliberate deep core activation portion. Remember that while the pelvic floor is beginning to lift, wrap your TVA toward the midline of your body as you zip it up from your hip bones to rib cage wrapping tighter as your exhale breath is coming to an end.
-on your next inhale you will lower your knees back to the ground so that on your exhale you can Adduct them back together 
-The deep core activation starts from your hip bones and slowly cinches its way inward until the top of your rib cage is left to zip. It’s an even draw in of the abdomen.
-The Intentional Core Breath slow, deliberate, and controlled movements. These movements should almost be exaggerated. Be deep in your breaths and strong in your activations. Do not rush this breath work.

Butterfly + ICB

Cool Down: Strengthen ankles + Breath work

Summer Burn| Week 2 Day 3| Functional Strength + Core

Summer Burn| Week 10 Day 5: Core + Recovery

Damn near took me out but in the best way!

Abby

This one always has me dripping sweat 🙌🏼

Lexi Lou Williams

Hey.. hey you… want a good sweat sesh? Pick this one… you’ll be dropping your glistening magic everywhere!

Summer Burn: Week 10 Day 4| Full Body Conditioning/Flow

This one was a mental challenge today. Didn’t want to workout but did it anyway. I know I’ll never regret moving!

Summer Burn| Week 10 Day 3| Functional Strength & Core

Aissa Trevino

Loved the cool down it was definitely needed!!

Caitlin

Killed it this morning! Proud of myself 💪

Rachel T

Summer Burn| Week 10 Day 2l Metabolic Conditioning

Those V Ups taking me back to my cheerleading conditioning days 😎

This one is a goooood one!

Glad to be back with functional training. Switched to hiit for a while and needed something different ❤️

Jennifer

Summer Burn| Week 10 Day 1| Power Athleticm

My favorite lower intensity running workout!

Summer Burn| Week 9 Day 5| Pelvic Floor  + Cardio

Good start to the week with this one 🤘🏻

Summer Burn| Week 9 Day 4| Functional Strength + Core

I enjoyed it and I felt the burn and working.🔥

Ashley

This one always gives me a good glow sesh 😎

Summer Burn| Week 9 Day 3| Power & Athleticism

Just what I needed and I enjoyed the full body core.

Great sweat and did extra set lifted a little heavier to burn off this anxiety and stress

Michelle 

Summer Burn| Week 9 Day 2| Functional Strength & Core

It went well with the other one I did today. My legs still burned in Bulgarian squat.

It may be a de-load week but we’re still getting a sweat in!

Summer Burn| Week 9 Day 1| Power + Athleticism

Just what I needed today. I couldn’t stand straight when I woke up because my lower back pain so I listened to myself and did this instead of forcing a gym session. Amazing thank you.

I was extremely anxious this morning. Body is tight, mind is tired and I didn’t want to go to gym. This was perfect. ❤️

Summer Burn| Week 8 Day 5| 40 Min Mobility: Follow Along

I took a break from this app to just go back to basic lift spilt. This year has been the hardest year and my gym motivation started to lack again so decided to revisit the app. This workout was just what I needed today

It was good but confusing. Instead of seeing it as options it looks like double exercises with auto timer and longer than 4 minutes. I chose the week 5 since that one I enjoyed and still sweated.

Summer Burn| Week 8 Day 4| Full Body Conditioning Flow

Feel great and I know that I am going to be sore later.

Summer Burn| Week 8 Day 3| Functional Strength + Core

Martyna

Andrea

Summer Burn| Week 8 Day 2| Metabolic Conditioning

Chelsea

Oh my goodness this was HARD and humbling! 
The deadhangs were frustrating because my grip strength is SO weak that I ended up having a few 5 second hangs towards the end of the 2 minutes 🥵

Summer Burn| Week 8 Day 1: Power + Athleticism

I am done with week 7. I enjoyed the core.

Summer Burn| Week 7 Day 5: Core + Recovery

Cassidy

Absolutely killer but my favorite kind 😈

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

Found a new fav exercise in Copenhagen drives! Felt good to try some new but somewhat familiar movements

Just finished Grit 1 and 2 so this was a fun change!

Lisa

Loved the new moves. Feeling tired but STRONG! 💪🏼🔥

Summer Burn| Week 7 Day 3| Functional Strength & Core

I love this one! Sweaty and hard!
The skater with MB finisher definitely finished me 😂😂

Summer Burn| Week 7 Day 2l Metabolic Conditioning

Beatrice

Dripping with sweat after those KB swings!

Tiana

Summer Burn| Week 7 Day 1| Power Athleticm

I’m done with week 6 and I enjoyed it that helped me decompress from work and refreshing.

Summer Burn| Week 6 Day 5| Pelvic Floor  + Cardio

Increased weights but modified a bit at the end because I was so wiped 🥵 looking forward to the three days hamstring soreness 😂

Summer Burn| Week 6 Day 4| Functional Strength + Core

Completed yesterday, killed my legs and core but in a good way. It’s been cool to see the progress

Summer Burn| Week 6 Day 3| Power & Athleticism

Upped weight in everything! Surprised myself because I wasn’t feeling particularly strong today. I’m literally stronger than I think 🥰

Summer Burn| Week 6 Day 2| Functional Strength & Core

Lindsay

Modified a lot. Shoulders bugging me and I’m not sure why so mostly did body weight but still got sweaty

Summer Burn| Week 6 Day 1| Power + Athleticism

Emilia

I enjoyed the stretches and mobility. Just what I needed for the start of my day.

Brooke

Summer Burn| Week 5 Day 5| 40 Min Mobility: Follow Along

Shreya

Spicy and efficient! Did the 3 min EMOM and had about 30-40 seconds at the end of each round except the last round when I was struggling. Got through the second circuit in about 12min if the rest periods aren’t counted and 15 with 45 sec rest after each set

Summer Burn| Week 5 Day 4| Full Body Conditioning Flow

Will 100000% be feeli by those Supermans tomorrow! 🙇🏻‍♀️

That first circuit is one of my faves. Was dripping sweat by the end. Needed that!

Summer Burn| Week 5 Day 3| Functional Strength + Core

Increased weight and got an additional round in from 4 to 5! Feels good to be moving!

Shawnia

Love this one! Almost 6 sets and am sweatyyyy 🥵

Summer Burn| Week 5 Day 2| Metabolic Conditioning

Reading the comments I was prepared to sweat but HOT DAMN 🥵 🔥 just what my mind and body needed 💪

Summer Burn| Week 5 Day 1: Power + Athleticism

Just what I needed at the start of the day.

Felt good to stretch out the aches and pains

Summer Burn| Week 4 Day 5: Core + Recovery

Loved this! Upped weight for just about everything and felt good!

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

Definitely started to lose grip strength in the second circuit at the 3rd set. Had to give up on the hanging tuck ups because I could literally not hold on! 🥹

Shoulder hurt with the hanging core work so I changed that to leg lifts

Summer Burn| Week 4 Day 3| Functional Strength & Core

Dying! Love these workouts. I can’t finish within the minute most of the time, but I’ll get there!

Hannah Sanchez

Summer Burn| Week 4 Day 2l Metabolic Conditioning

Summer Burn| Week 4 Day 1| Power Athleticm

Courtney

Always love mobility at the end of the week. 😍

Summer Burn| Week 3 Day 5| Pelvic Floor  + Cardio

I have not been motivated at all these last couple weeks with illness and just tired of working night shift. I feel like I’m going backwards on my progression.  One day at a time.

Started the night before then finished after midnight. Just what I needed.

Summer Burn| Week 3 Day 4| Functional Strength + Core

I loved this! The bi weekly Pilates really served me for this and it was nice to feel rather than see the work I’ve been doing!!!

This was a good deload week workout that still challenges!

Summer Burn| Week 3 Day 3| Power & Athleticism

Running on low fumes today so this one didn’t hit as much since I didn’t push myself as hard but I’m glad I got some movement in either way

Really enjoy this one for the simplicity!!

Definitely upped my weights and felt great to see the progression in a few weeks!

Summer Burn| Week 3 Day 2| Functional Strength & Core

Completed this Thursday but forgot to finish in app!

Might be low impact but not low on sweat 🥵 loved it!

Loved the break from all the plyo but no less of a sweaty mess than normal. 🥵 😂

Janessa Orwig

Summer Burn| Week 3 Day 1| Power + Athleticism

Loved this! Had both of my sons join in; they play club soccer and wrestle and they both struggled through the mobility. Trying to teach them to be intentional with their breaths and movements! We will be returning to this!

Krista

Dina

It was good. As a former dancer, it was interesting to see how mobile I still am in some areas even while being SO tight in other areas from being postpartum. I really appreciated it. Thank you!

KaLinda

Summer Burn| Week 2 Day 5| 40 Min Mobility: Follow Along

Love all the mobility exercises that you have in place….

Arpita

Think I could have gone from 4 min to 3 which was surprising because I really thought I’d be dragging today due to soreness but I had about 1:35 at the end of each EMOM. Got through circuit b in about 14 min with round 3 being the fastest after I found the flow.

Loved the 3 or 4 min EMOM!! Sooo good! 🔥

Summer Burn| Week 2 Day 4| Full Body Conditioning Flow

Loved this one! Burpees are a love/hate. Love because they work so well, hate because they work so well 🤣

Julia

Summer Burn| Week 2 Day 1: Power + Athleticism

I always forget how impactful and good it feels to slow down and do some mobility. Some great work in there

Summer Burn| Week 1 Day 5: Core + Recovery

chio

Steph

Summer Burn: Week 1 Day 4| Full Body Conditioning/Flow

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

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

Brittany

Love the EMOM! The single leg hops were WILD 🔥🥵

Summer Burn| Week 1 Day 2l Metabolic Conditioning

NEW! Summer Burn| Week 1 Day 1| Power Athleticm-5.12

Love this one! Still wishing these were a tiny bit shorter time wise but loving the strength + conditioning piece!

MADE myself do this. That mental strength training though

Summer Burn| Week 2 Day 3| Functional Strength + Core

Community

More workouts from Hannah Bower