Name: Playbook - Hannah Bower - Summer Burn| Week 4 Day 5: Core + Recovery
Uploaded: 2025-07-08T00:56:34.327Z
Duration: 20 min
Description: Summer Burn| Week 4 Day 5: Core + Recovery

Beatrice

Just what I needed at the start of the day.

Dominique

Felt good to stretch out the aches and pains

Stephanie

Angela

Felt great to slow down. Especially with how sore my muscles are.

Taylor

Just a nice stretch and intentional breathing.

You worked so hard it’s now time to finish off this week with some core work and mobility. The oil to your engine!

If you would like to add in some LISS cardio before or after this you can! I would suggest incline walking for 30 minutes or an easy going run! If you would also like to add in a 1-2 strength exercises of choice!

Recommended reps: 8-10 per side 
Breathing strategy: intentional core breath, or maintain engagement with core cinches 

Modifications: remove bands, remove additional pull,limit range of motion, place toes on the ground

Substations: supine marching, bicycles, or core of your choice 

Form.
-start in a hands and knees position in front of a band tied to a safe surface, an optional band around your thighs 
-wrists are underneath shoulders and knees underneath hips 
-grab hold of your band and lift opposite arm and opposite leg off the ground without moving your torso 
-reach hand and foot out as far as you can 
-before you perform your bird dog you’ll pull the band with your arm as close to your shoulder as you can maintaining your stability and leg extended 
-briefly pause and then release 
-then you will pull your elbow and knee to meet each other underneath your torso 
-perform all reps on one side before repeating on the other

Bird Dog Row + Crunch

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: 8-10

Modifications: no band 

Form Cue:
-Needs to be enough tension you feel it pull your hips back 
- Sturdy anchor point (like a squat rack, heavy piece of equipment, or closed door)
Setup
-Attach one end of the band to a secure anchor point at about hip height
-Loop the other end of the band around your hip/upper thigh area
-Ensure the band creates tension pulling your hip backwards
Starting Position
-Create enough distance to feel tension in the band
-Keep your standing leg stable and strong
- Maintain an upright torso
-slowly tilt pelvis into posterior pelvic tilt and back into anterior tilt allowing the band to pull your hip backwards
-Feel the stretch in the front of your hip and hip flexor
- Keep your core engaged to maintain balance
- Hold the stretched position for 20-30 seconds (8-10 tilts) 
- exhale as you stretch arm away from hip

Banded Hip Flexor Tilts

Recommended reps: 30 seconds per side
Recommended weight: none 

Modifications: place your hands down on the ground, may lean back slightly, limit range of motion, remove bend, remove heel lift

Form:
-start seated in the ground with your ribs stacked over your pelvis and your sit bones firmly planted in the ground 
-have your feet firmly planted on the ground with bent knees at 45 degree angle out in front of you and to the side of you so that your knees are bent in 90 degrees 
-keeping your chest tall, plant your hands in front of your forward shin, begin to lower your chest as far as range of motion allows 
-briefly pause 
-then you will lift your chest back to starting 
-engage your back glute and hip flexor to see if you can lift the foot that’s out to the side as far off the ground as possible 
-pause at the top of your rep even if it’s an inch or so 
-lower your feet
-repeat this process for recommended reps before swiveling your hips to the other side

90/90 Swivel Bends + External Rotation

Recommended reps: 3-5 intentional core breaths, 3-5 cinches

Modifications: remove band 

Form:
-start laying on your side
-cross your top leg over the bottom and if it feels good plant your knee on a block or under a ball/pillows 
-extend both arms out in front of you 
-from there, keeping your lower body still take your top hand and start reaching it across your front so your in a T-position
- the band should provide light resistance at the end
-exhlale and engage deep core as you pull band across 
-and pause at the depth of your range of motion 
-bring your arm back to starting by addicting it over your torso 
-inhale and lengthen pelvic floor as you bring arm back across

Cinches: As you reach the closed position, press your hand firmly into your knee.
Simultaneously, press your knee back into your hand, creating resistance.
Focus on maintaining core engagement throughout.
each exhale "cinch" tighter

ICB Open Book + Cinches

Recommended reps: 5-10 per side 

Modifications: remove weights, place arms to a T, feet together or separated 

Substitutions: scorpions 


Form:
-start lying in your back with your hands held down above your head in a Y position with a pair of weights 
-feet are extended out 
-begin to roll to one side of your body 
-take your top knee and bend it and extend it out towards the ground creating an entire torso twist 
-twist as far as range of motion allows 
-then roll back to stating position over to your other side 
-bend your knee and twist it as far as range of motion allows
-go slow

Weighted Lying Windmill

Core & Mobility Flow

Summer Burn| Week 4 Day 5: Core + Recovery

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

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

Summer Burn| Week 9 Day 1| Power + Athleticism

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

This one is one of my all time favorites. It will make ya 
✨ glisten ✨

Jordan

Although I read carefully the instructions as you asked for, I found the videos confusing 😮‍💨

CristinaLS

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

Michelle 

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

The AMRAP + the TABATA will make you sweat. If you’re not sweating by the end of it, you didn’t give it your all. 

This one was fun!

Summer Burn| Week 8 Day 2| Metabolic Conditioning

Andrea

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

I was fooled and it did kicked my butt. I still did what I can.

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

So perfect for needing a quick effective workout after a long day! 💪

Chelsea

I enjoyed learning new things and got through it.

Perfect little workout, especially when traveling.

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

Kelsey

Summer Burn| Week 7 Day 2l Metabolic Conditioning

Dripping with sweat after those KB swings!

Tiana

Some stuff was new to me and I enjoyed it.

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

Felt it burned in the end and definitely gained. 🔥

Always my favorite day with the cardio core

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

Really enjoy the core emphasis in this one

Just what I needed for first workout of this week. Still behind but I’m doing it at my own pace.

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 🥰

Morgan

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

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

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

Amber

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! 💪

Wk2/Day 2 PHASE 1 | 2.18.25| Back, Biceps & Delts

🥹🥵🥵🥵🥵🥵
Did this after a 2.5 mile run and whoooooo boy! Had to use more assistance with sissy squats than normal which was slightly disappointing but think that’s just due to fatigue from the run

Single leg squats killed me… but I was giving the full variation of sisy squats a go and succeeded for one round, little wins

Janine

Amanda

Wk 4 1.30.25 Quads, Glutes & Adductors   

Great workout! My shoulders and chest are shaking!

Shiloh

This series was fun! Looking forward to revisiting these exercises in the future!

Wk 4 |1.31.25| Triceps & Delts 

Fantastic workout! Didn’t mind doing legs tonight, kept my weights the same and see how my recovery feels.

Kiki

WK 4| 1.27.25| Glutes, Hamstrings & Adductors

Great workout! Enjoyed this upper body one!

got it done with a 2 mile recovery run!!🏃🏼‍♀️‍➡️

Wk 4 |1.28.25| Back, Biceps & Delts  

Can’t believe I got through that. I didn’t feel like working out but hit some new PR’s to my current progress. Feels good!

Summer Burn| Week 4 Day 5: Core + Recovery

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