Name: Playbook - Hannah Bower - Summer Burn| Week 3 Day 4| Functional Strength + Core
Uploaded: 2025-12-03T15:39:08.270Z
Duration: 40 min
Description: Summer Burn| Week 3 Day 4| Functional Strength + Core

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.

Michelle 

Andrea

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

Dominique

Stephanie

Slow and intentional with this one! 😎🥵😎

Angela

Another repeat from last week! Since it’s a de-load week, you can keep weights the same or if your body feels ok, you can increase weight, adjust tempo on exercises or add 2-3 reps. 

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 3 Day 4| Functional Strength + Core

This workout feels humongous!!! Super high volume. It might be just me though 😂 if I push the weight in back squats and sumos, I don't much left in the tank for the single leg high volume stuff, WOOF!

Miranda

Taylor

I so wish I had more time for this one today… I’ll be coming back to it!

Wrapped| Week 4 Day 5| Lowerbody

I took my time and did all of it. I enjoyed the stretches, mobility core and also running at the beginning.

Wrapped| Week 4 Day 3| Deep Core + Mobility

Will definitely go heavier on the finisher next time. Still felt it though 🙌🏻

The workout is bomb, but let’s be real…. that thoracic stretch is always clutch!

Wrapped| Week 4 Day 4| Upperbody

Rose

Wrapped| Week 4 Day 2| Upper Body

Woo always get nervous about leg workouts!! But love getting them done!

I know my quads hate to see this workout coming

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!

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 3 Day 4| Functional Strength + Core

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