Name: Playbook - Hannah Bower - Summer Burn| Week 7 Day 2l Metabolic Conditioning
Uploaded: 2026-06-14T19:46:59.855Z
Duration: 30 min
Description: Summer Burn| Week 7 Day 2l Metabolic Conditioning

Morgan

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

Martyna

Kelsey

Andrea

Stephanie

That really burned to the point I needed to catch my breath. 🔥🥵 I took it slow and listened to my body and still completed it.

Dominique

Those AMRAP were killers. Hannah, you say it is mental, but my arms and legs desagree 🤣 This one goes to my favourites of all times! 🥰

CristinaLS

This flushed those life stressors 🫶🏻

Jordan

Ooo doggies this is a G O O D
one! You will go through all the emotional workout phases with this one, but at the end the pay off is pretty sweaty and great!

Killer. But love. You’re the best Hannah! 🙌🏻💪🏼💖

Michelle

What in the serious hell? I can’t believe I got through that!!! Good night 💤🌙

Jaclyn

I was only able to get 10 minutes in before my baby needed to be put down for a nap BUT I’m already sweating from just 10 minutes😆 feeling weak!

Lexi Lou Williams

Same yet different! Todays 20 EMOM has the same structure, similar moves but will add in a bit of intensity from week 4! You are ready to add the difficulty!

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 7 Day 2l Metabolic Conditioning

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

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

Summer Sizzle| Week 3 Day 3| Power & Athleticism

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

Summer Sizzle| Week 3 Day 1| Power + Athleticism

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

This is a challenging workout for gym users and doesn’t relocate a realistic gym set up. I had to skip the treadmill intervals because the treadmill location is not near a location where I could complete the other exercises.

Jessica

Dead and dying but happy about it 🥵 The sweat is pouring down my face

Rachel T

Erin

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

I love the combination of strength training with core!!!

Hannah

jessica

Taylor

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

Veronica

I had to take a 2 day break after the week 2 day 1 workout because I was sooo sore! This was so challenging today.. those jump squats at the end wowwww

Alexandra

Summer sizzle| Week 2 Day 2l Metabolic Conditioning

Eugenia

Laura

Summer Sizzle| Week 2 Day 1: Power + Athleticism

Did this over the lifting since I’m having muscle fatigue

Summer Sizzle| Week 1 Day 5: Core + Recovery

Felt easy but I’m very sweaty so I know I pushed it! Quite pleasing to have it feel easy but still get some good work done

I thought this was gonna be easy peasy but boy I was wrong!  Talk about a sweaty mess! 🥵 ♥️

This was sooo fun and wow dripping sweat yet again!

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

Killer! Even got a dude fist bump in the middle!

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

Loved this workout! Can’t wait to increase weight on those db thrusters 😈

My favorite!!! I loooove a HIIT workout and this checked all the boxes 🤩

Sweaty mess. I told myself “maybe 8 rounds”, but once I got there I knew I could push through. I modified the box jumps and push-ups on the 5h round so I think that helped give me a bit more stamina. But boy, by those last 2 rounds I was getting gassed. Surprised myself by getting Tabata done pretty easily too. Gonna be sore tomorrow!

Summer sizzle| Week 1 Day 2l Metabolic Conditioning

Took a week off for deload and the first actual week of summer and this was such a good welcome back! Looking forward to this program

A week behind and loved this one!! Great way to start the week!💪

Rose

Ended the week with this workout and it was the perfect start to the weekend 🙌🏼

NEW! Summer Sizzle| Week 1 Day 1| Power Athleticm

Glad to get this one done on the earlier side today!! Can’t believe I finished this program even with all the set backs! Can’t wait to start Enough tomorrow!!

Kathryn

RECLAIM| Phase 3| Week 4 Day 5| Upperbody DELOAD

Feeling good! Can’t wait to start Enough!!

RECLAIM Phase3| Week 4 Day 4| Lower Body| Deload

Reclaim Phase 3| Week  4 Day 3| Sprints + Core

So glad this deload week is lining up with my period 😊 makes it easier to convince myself to do a workout when I don’t it won’t be too hard.

Love those Z sits both challenging and provide lots of feedback

RECLAIM Phase 3| Week 4 Day 2| Upper Body DELOAD

A great deload day! Very sweaty, but felt good!

Hit a PR on the single leg press! Not too bad for a deload day!

Reclaim Phase 3| Week 4 Day 1| Lowerbody DELOAD

Felt stronger than I thought I would today! Was on vacay so didn’t do any of these workouts, but still did 2 rucks and 2 walks while away. Feels good to get back in to it!

Dedra

RECLAIM| Phase 3| Week 3 Day 5| Upperbody Athletic + Power

Felt good to crush this workout before vacay! This week lined up perfectly with my cycle so feeling extra strong 💪🏼💪🏼

Did nooooot want to move today but turned my brain off and got after it. Feeling better than when I started for sure

Pleasantly surprised with my increase and weight and performance all around 🤩

RECLAIM Phase3| Week 3 Day 4| Lower Body Athleticism + Power

I did the warm up, 8k + 9 min sprints and the core exercises. I'm exhausted and happy for it!. 🤜🏻🤛🏻

Completed last night but forgot to finish in app. 12mph is VERY fast for my little legs to go but I DID do it 🏃🏻‍♀️💨

lol she said, “sorry if these rolling V-ups give you ptsd” 😂

Reclaim Phase 3| Week 3 Day 3| Sprints + Core

Upper body is never my fave but I love this workout!

Deja

RECLAIM Phase 3| Week 3 Day 2| Upper Body Strength + Power

Upped my weights in most of the exercises and still felt like I could’ve gone heavier! Feeling goooooddd today!!

🔥 🔥🔥🔥🔥🔥
Opted for Spanish squats. My quads are on fire!!

Sweaty 😓 great one for the middle of the week

Reclaim Phase 3| Week 3 Day 1| Lowerbody Strength + Power

I am getting better at it and upping the weight in some including landmine ones.

The around the world lateral shuffle I find fun to do 😁

RECLAIM| Phase 3| Week 2 Day 5| Upperbody Athletic + Power

I enjoyed it. Intense and simple at the same time.

Didn’t increase weight as much as I feel like I could’ve because my knee was bothering me today but still felt good to get this one done!

RECLAIM Phase3| Week 2 Day 4| Lower Body Athleticism + Power

Couldn’t push myself as hard until the last 20 seconds since I had my 3yr old riding his strider and he wasn’t going that fast 🤣 but did what I could!! I loved it still!

Kayla 

I enjoyed core and cardio. Enjoyed most of it.

Julia

Reclaim Phase 3| Week 2 Day 3| Sprints + Core

I am enjoying it and learning about getting more comfortable and confident in the movements while being stacked.

My push presses are feeling so much better 💪🏽🔥

RECLAIM Phase 3| Week 2 Day 2| Upper Body Strength + Power

I just got done with reclaim you march challenge and was wanting more workouts from Hannah! It was great!! I loved it. Although I have bands at home, my gym doesn’t have the bands like in her videos so I’ll have to bring mine from home next time! I did everything without bands at a slower tempo and I just love love loved it!! Soo good!! 10/10 recommend!

It’s been really hard mentally to stay consistent recently. I’m so glad I convinced myself to just do it today! Felt so good!

I definitely feel it in the glutes and certain areas. I took my time in the exercise. I enjoyed it until the end.

Reclaim Phase 3| Week 2 Day 1| Lowerbody Strength + Power

Courtney

I enjoyed learning new things and took my time on this one.

Whew! Always a little rough doing new exercises, the workout doesn’t feel as smooth but I’m excited to keep going and improving on everything! Felt good to move today, listened to my body and had an unplanned rest day yesterday.

Reclaim Phase 3| Week 1 Day 1| Lowerbody Strength + Power

Loving the little changes in phase 3! Felt really good today!

I enjoyed the upper body and things changed up. I also enjoy the stretches and cool down.

One of the best upper body workouts! 🤜🏻🤛🏻

RECLAIM| Phase 3| Week 1 Day 5| Upperbody Athletic + Power

Did not want to workout today but so glad I did!!

I enjoy lower body and I find it helpful.

RECLAIM Phase3| Week 1 Day 4| Lower Body Athleticism + Power

What a great workout, I also did the running twice! Inspired 🫶🏻

Wow that was good! Did 2 rounds of the treadmill work 👌🏻

Okay those rolling v ups did piss me off at first but once I got in motion no one could tell me shhhhh 🤪🤘🏻
I did struggle to roll from Superman back to my right side without a little finger push but I’ll work on it

Reclaim Phase 3| Week 1 Day 3| Sprints + Core

Felt good to get this done today! Definitely didn’t get as many workouts in this week as I had hoped, but next week is a new week!

I'm seeing some muscles 😱😍 I'm feeling so strong girls!!!

So loved every second of that. Feel so powerful!!!

RECLAIM Phase 3| Week 1 Day 2| Upper Body Strength + Power

We just did a little bit of errry thang today. Finally got connected with me PF which was really cool and strange at the same time.

Optional| HIIT & Mobility/Recovery

Some are challenging but I really enjoyed it.

Much needed core workout after week I had

Ooohh weee.  First time doing this and it has some really sneaky tough moves!  May be a new fave workout.

Reclaim| Bonus Advanced Deep Core (optional)

Reclaim phase 2| Week 4 Day 3| Deep Core + Cardio

My kids were screaming the entire workout but I still feel better getting it done! Here’s to a quick and easy bedtime😅

Shelby

Kept it about the same as last week as I found I had a bit more in the tank than I thought I did coming into my workout today so I increased sets and reps where I felt it and got a god sweat in!

Thank goodness it’s de load on spring break! Working out with 4 under 6 isn’t not easy 😅

Zarah

Reclaim phase 2| Week 4 Day 1| Lower Body Strength| Deload

Hey I finally tried the deficit with the box, instead of grabbing my leg and hey it felt so good. I was able to do it with great balance and form. 🤜🏻🤛🏻

Got it done and feeling great! This might be my favorite routine of this phase

Lowered the weights and heights but it all still felt good!

RECLAIM Phase2| Week 4 Day 4| Lower Body Athleticism| Deload

RECLAIM| Phase 2| Week 4 Day 5| Athletic Upperbody| deload

Might be lower weights and less reps, but she still will make ya sweat!

Decreased sets but kept weights and reps about the same and am already shaky 🤪

RECLAIM Phase 2| Week 4 Day 2| Upper Body Strength| Deload

These kinds of workouts make me feel like a professional athlete 🤜🏻🤛🏻 I love it.

RECLAIM| Phase 2| Week 3 Day 5| Athletic Upperbody

I enjoyed it and it makes sense to take it slow instead is rushing to maintain posture. I find it to be helpful is what I need.

Did not have time for the cool down today! But holy moly I’m dead 💀💀💀 woke up early and did a ruck with the hubby too. Great lower body day today!

That post period strength man 😂💪🏻😅

RECLAIM Phase2| Week 3 Day 4| Lower Body Athleticism

Completed yesterday but forgot to finish in app. Good day to switch things up because my body was hurting

This was a nicely timed workout as I needed to give my body a break from lifting.

Reclaim phase 2| Week 3 Day 3| Deep Core + Cardio

Added weight to my OH presses! Was a struggle at the end but felt good! My arms are dead 🩵

Lauren

Overhead press has always been so hard for me to progress but I’m finally noticing improvements here!

RECLAIM Phase 2| Week 3 Day 2| Upper Body Strength

Whew! That was a good one! Was able to increase my weight a little in the DL and hip thrusts! 💪🏼

BECKY

Today was hard! I felt like everything was just a little bit off today but that’s okay. I still got it done and am proud I didn’t quit

Reclaim phase 2| Week 3 Day 1| Lower Body Strength

Loving the landmine rotational clean and press!! Feels so good to do.

Loved this upper body. Love the athletic days 🔥 💪🏽 Starting to do more cardio again. Feels great 😌

RECLAIM| Phase 2| Week 2 Day 5| Athletic Upperbody

Ran out of time and didn’t get to do the cool down BUT! This workout felt so good! Definitely feel stronger in most of the exercises today.

Jennifer

RECLAIM Phase2| Week 2 Day 4| Lower Body Athleticism

I enjoyed it from the beginning to the end and helpful especially after legs day the previous day.

Summer Burn| Week 7 Day 2l Metabolic Conditioning

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