Name: Playbook - Hannah Bower - Summer Burn| Week 4 Day 2l Metabolic Conditioning
Uploaded: 2025-07-14T19:26:48.061Z
Duration: 30 min
Description: Summer Burn| Week 4 Day 2l Metabolic Conditioning

Lindsay

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

Hannah Sanchez

Someone else said it too… love/hate feeling about that workout. But the sweat speaks for itself! Sweating like the sauna!

Kelsey

Andrea

Shoulders bugging me so went easy on weight but felt good after taking a few days off

Stephanie

I have a very strong love hate relationship with this workout. 

Those lung hops will make you bargain with god for 3.5 minutes.

I really did sweated it off this and burned.🔥 I had to catch my breath.

Dominique

Angela

Holy shit. First time being able to do this one 😂😭🥲🤘🏻

Taylor

Today was extremely tough, arf! But done!

CristinaLS

💯 the most challenging workout of this program. The last 4 rounds of the EMOM were a complete mental game and I was proud of myself for not quitting. I am a sweaty mess, but feel so accomplished!

Brooke

Quads are burning a thousand times more than they were last time!

Rachel T

Progressive overload this week is increasing weight on your thrusters and a rep on pushups! If you really struggled last week, keep everything the same and improve from last week! (Less rest, better form, more intention etc)


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

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

Banded adductor rotations

Reps: 10

Form: 

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

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

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

Banded Dead Bug

Reps: 10 each leg 

Form: 
- Get into a bear plank position with hands directly under shoulders and knees lifted 1-2 inches off the ground
- Place the mini band loop behind one knee while you hold it in the same hand , ensuring it has adequate tension
- Your weight should be evenly distributed across your hands with fingers spread
- Maintain a neutral spine with your head aligned with your back

Execution
- Keeping your core engaged and body stable in the bear position, slightly bend one knee
- Slowly extend that knee against the band's resistance, pushing through your toe 
- Squeeze your quadriceps firmly at full extension, especially focusing on the VMO (inner quad muscle)
- Hold the extended position briefly, trying to feel a stretch behind the knee
- Return to the starting position with controlled tempo
- Repeat for the prescribed repetitions before switching to the other leg

## Key Form Points
- Maintain a consistent, controlled tempo throughout the movement
- Focus on actively firing your quadriceps with each repetition
-knee stays in a straight line 
- Use appropriate resistance. the band should provide challenge during extension but allow full range of motion

Bear Plank TKE

Recommended reps: 6-8
Recommended band tension: medium to heavy 

Modifications: can hold onto something for balance support, can perform without band, can place foot on any stable surface, 

Substitutions: hands and knees clamshell 

Form:
-start standing in front of a stable surface (wall, bench, rack) with your chest tall, ribs stacked over pelvis and feet firm on the ground 
-place ab optional band around your thighs for tension 
-take on foot and press the balls of your feet flat against the safe surface so that your lifted let us bent at a 90 degree angle 
-hinge your chest forward about 45 degrees maintaining appropriate core engagement 
-keeping your hips and shoulders square to the ground (no twisting) begin to abduct your lifted knee 
-lift your bent knee maintaining its 90 degrees as far as you can, see if you can get it parallel with your hip 
-pause at the top of your rep
-lower slow and controlled

Standing Clamshells

Recommended reps: 10

Modifications: hold onto a wall, can perform flat on the ground

Form:
-start with your chest tall, ribs stacked over pelvis and balls of your feet firmly planted on the edge of a safe surface
-drop your heels as far as range of motion will allow
-then press through the balls of your feet to go as high onto your toes as possible 
-pause at the top of your rep 
-lower SLOWLY as far below the surface as you can.
-the key for these are slow and controlled, range of motion

Toe Raises

Warmup

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

Reps: 30 seconds each side

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

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

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

Banded Hip Flexor + Quad Stretch

Place a pillow down on your knee for extra comfort. 

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

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

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

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

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

Hip Flexor and Quad Stretch

Reps: 30-45 seconds 

Modification: do the side lying ground variation 

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

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

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

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

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

- Hold this position for 30-45 seconds.

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

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

Table pretzel

Reps: 30-45 seconds each leg 

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

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

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

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

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

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

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

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

- Hold this position for 30-45 seconds.

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


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

Side Lying Pretzel

Cool Down

Summer Burn| Week 4 Day 2l Metabolic Conditioning

Summer Burn| Week 10 Day 2l Metabolic Conditioning

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

Caitlin

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

Ashley

This one always gives me a good glow sesh 😎

Jordan

Summer Burn| Week 9 Day 3| Power & Athleticism

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

Michelle 

Aissa Trevino

Lexi Lou Williams

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

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

Love this! Trying to incorporate more mobility.  This def made me crack and pop in the right places where I was tense and tight. 🙌🏻💖🔥

Michelle

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

Morgan

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

They were not lying. I did sweated and my legs were burning in the end 🥵 🔥

Sheina

Summer Burn| Week 8 Day 2| Metabolic Conditioning

It was intense and I catch my breath and I took it slow. I enjoyed moving around.

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

Amber

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 😂😂

Martyna

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

Chelsea

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

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.

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

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

Cassidy

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

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

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

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

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

Brianna

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

Wk2/Day 3 PHASE 1 |2.20.25 | Quads, Glutes & Adductors

Whew! This went both faster and harder than I expected! I usually think of arm days as being slower and lower heart rates but this had me shaking and sweating! 🥵

The finisher is such a fun challenge! 5 mins for me

Wk2/Day 3 PHASE 1 |2.21.25| Chest, Triceps & Delts

That last drop sequence about took me out! Hamstrings WILL be feeling that tomorrow. Tried to go lighter in some areas as I’m planning a long run tomorrow and don’t wanna be too sore but still kicked my butt!

It was good but I will need to add more to the warm up.

Kass

Wk2/Day 1 PHASE 1 | 2.17.25|  Glutes, Hamstrings & Adductors

Didn't get to the 7 mins amarap but did the rest

KRYSTAL

Did half the workout coming off the flu but still feeling like a badass! 💪

Summer Burn| Week 4 Day 2l Metabolic Conditioning

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