Name: Playbook - Hannah Bower - Summer Burn| Week 6 Day 3| Power & Athleticism
Uploaded: 2025-07-08T00:56:34.281Z
Duration: 35 min
Description: Summer Burn| Week 6 Day 3| Power & Athleticism

Kelsey

Really enjoy the core emphasis in this one

Andrea

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

Dominique

Angela

Week 6 Progressive Overload: 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 3 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: 6-8

Modifications: sit on box
Progression: feet together vs straddle 
Equipment substitutions: use dumbbells

The Z press is excellent for building core stability and identifying weaknesses in your overhead pressing pattern since you can't cheat with leg drive or back arch.​​​​​​​​​​​​​​​​

Form: 
- Sit on the floor with your legs extended straight out in front of you
- Keep your legs together and feet flexed (toes pointing up)
- Sit up tall with your core engaged and spine neutral
- Hold a barbell, dumbbells, or kettlebell at shoulder height

- **Starting position**: Rest the weight at shoulder level with your elbows slightly forward
- **Brace your core**:exhale and zip up your corset 
 - no leaning or arching

- **Press up**: Drive the weight straight overhead in a controlled motion
- **Full extension**: Press until your arms are fully extended above your head
- **Lower slowly**: Bring the weight back down to shoulder height with control
- **Repeat**: Maintain the seated position throughout all reps

**Key Points:**
- Keep your legs straight and pressed against the floor throughout the movement
- Don't lean back or use momentum - the challenge is pressing without back support
- Your core should work hard to maintain an upright torso
- Start with lighter weight than you'd use for regular overhead presses
- Focus on slow, controlled movement rather than speed

Z Press

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 6 Day 3| Power & Athleticism

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

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

Stephanie

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

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

Beatrice

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

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

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 6 Day 3| Power & Athleticism

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