Name: Playbook - Hannah Bower - Summer Sizzle| Week 1 Day 3| Functional Strength & Core
Uploaded: 2026-06-14T19:46:58.651Z
Duration: 40 min
Description: Summer Sizzle| Week 1 Day 3| Functional Strength & Core

Morgan

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

Kelsey

Rachel T

jessica

Those stability ball rotations are harder than they look!

Veronica

This was soooo fun and functional 🤩 I took my TGUs all the way up because they came right back to me from my CrossFit days 😁

Alexandra

I love this combination of moves! Very intentional with deep core involved. Loved it!

Bryanna

Muscles are so sore from the last two days but I did it 🥲

Taylor

Eugenia

Really enjoying this Summer Sizzle program so far! The change ups are super fun and activating/reactivating muscles in fun and new ways.

Today will be shorter but pack a different kind of punch than yesterday! You will want to choose heavier weights to get the most out of the circuits. What I mean is, if you can pump out 5 more reps, it’s too light.

Today is also a good day to add in an optional strength exercise you want to improve on! I suggest 3x5 reps. 

This is a full body circuit training to work cardiovascular and muscular endurance while also still keeping your weights above 70% your max effort becauseof the rep range! Your heart rate will stay more steady in this workout at a higher mid level.

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

Modifications: Reduce weight, smaller rotation range, bridge hold with rotation (no elevation)

Muscles: Glutes, hamstrings, adductors, obliques, deep core (transverse abdominis), thoracic rotators, shoulders, pelvic floor

Benefits: Builds posterior chain strength in PRI 90/90 position while adding thoracic rotation challenge, promotes pelvic stability during rotation, and develops breath control while managing pressure during multi-planar movement. Thoracic loaded mobility 

Form & Breathing:
Lie on back with feet on wall or elevated block at 90 degrees (hips and knees at 90), yoga block between knees, holding dumbbell overhead with both hands. Breathe into ribs and chest to establish engagement. Exhale through pursed lips as you squeeze block and press heels to lift into bridge. Maintain this bridge position as you rotate torso and dumbbell to one side, keeping hips level and heels pressing. Exhale as you return to center. Inhale to rotate opposite side. Continue alternating rotations while maintaining bridge, block squeeze, and heel press throughout.

Cues:
	•	Maintain constant bridge height, block squeeze, and heel press.
	•	Rotate from thoracic spine, keep hips level and stable.
	•	Keep ribs down despite overhead weight.
	•	Breathe into ribs continuously during rotations.

Mistakes: Allowing hips to drop or rotate during torso rotation, losing block compression, letting feet slide on wall/block, holding breath, or bearing down instead of breathing into ribs to manage pressure during rotation.

90/90 Bridge Lateral Rotations

Reps: 6 each side ( each leg + together = 1 rep)

Modifications/Substitutions:
	•	Beginner: Perform the lifts slowly, one leg at a time, without adding the “both legs over” portion. Just lift without lateral movement


Benefits: Strengthens hip flexors, core, and lower abs while improving coordination, stability, and unilateral leg control. Helps develop both single-leg and bilateral hip mobility and control.

Muscles: Hip flexors, rectus abdominis, obliques, quads, core stabilizers.

How-to:
Sit tall. Lift one leg over the dumbbell, keeping the other on the floor. Lower it back under control, then lift the opposite leg. Finally, lift both legs together over the dumbbell, controlling the descent back to the floor. Keep core engaged and lower  back and chest tall 

Cues:
	•	Move legs deliberately, don’t let momentum take over
	•	Control both the lift and lowering phase.
	•	Keep chest as tell as you can, don’t lean back or rock too much
• leg stays as straight as you can

Mistakes: Arching lower back, swinging legs and rocking backwards, bending knees & rushing reps,

Hip Flexor Lifts

Modifications: Use a lighter dumbbell or no weight overhead.

Beginner: Perform the overhead hold without the heel drag, focusing on maintaining rib stack and breathing under load.

Muscles worked: Deep core (transverse abdominis, internal and external obliques), serratus anterior, pelvic floor, multifidus, lower trapezius, anterior deltoid, hamstrings, hip flexors.

Benefits: Challenges rib stack awareness and pressure distribution by combining an overhead hold with a heel drag, forcing the core to maintain positioning as hip flexion increases and the demand on spinal stability changes.
How to: Sit on the floor with your legs in a Z position. Hold a dumbbell overhead with both hands. Find your rib stack over your pelvis. Slowly drag your heels toward your glutes as far as you can without compensating. Breathe into your side and back body throughout, using each exhale to reinforce rib positioning and core engagement. Return your feet to the starting position with control.

Cues:
	∙	Keep the dumbbell stacked overhead. Do not let it drift forward as the heels drag in.
	∙	Only drag the heels as far as you can without losing your rib stack.
	∙	Breathe into the side and back body. Do not hold your breath as demand increases.
	∙	Keep the sternum tall. Do not let it collapse or round as the knees bend.
	∙	Control the return. Do not just let the feet slide back out.

Common mistakes: Losing the rib stack and flaring the ribs as the heels drag closer, letting the dumbbell drift forward or the arms collapse as hip flexion increases, rounding through the upper back instead of staying tall, holding the breath instead of maintaining side and back body breathing, or dragging the heels further than positioning allows and compensating through the spine.

L sit hold with overhead hold + heel slides

Modifications: Press your knee directly into the wall without a ball. Use block or pillow. Just lay on side

Muscles worked: transverse abdominis, internal and external obliques), serratus anterior, pelvic floor, multifidus, adductors, glute medius, deep hip rotators.

Benefits: Challenges the core to maintain pressure distribution and rib positioning while adding hip internal and external rotation, building rotational hip control and glute engagement. The final hold in internal rotation with maximal effort reinforces deep hip stability

How to: Start on your side with knees bent and hips stacked in a PRI hip shift position. Place a ball between your top knee and the wall, pressing your knee firmly into it. Exhale to settle your ribcage and find your rib stack. Push up into a kneeling side plank while maintaining your knee press into the wall. From here, rotate your top hip from internal to external rotation, controlling the movement with each breath. Keep the knee driving into the ball throughout. On your last rep, hold in internal rotation by lifting your heel toward the ceiling as hard as you can. Maintain this hold for five full breaths, breathing into the back body on each inhale and reinforcing rib positioning on each exhale.

Cues:
	∙	Press your knee into the ball with intention throughout every rotation.
	∙	Control the rotation through the hip. Do not let momentum take over.
	∙	On the final hold, drive your heel to the ceiling with maximal effort.
	∙	Breathe into the back body during the hold. Do not let the breath go shallow.
	∙	Keep your ribs settled the entire time. Do not let them flare under the added effort.

Common mistakes: Letting the knee press go slack during rotation, rotating from the low back instead of the hip, losing rib positioning during the final hold as effort increases, holding the breath during the isometric hold instead of continuing to breathe into the back body, letting the hips roll forward or back during rotation,

Side plank wall press + IR/ER

Warmup

This circuit is a strategic full-body challenge that goes beyond traditional training. Each movement is carefully selected to:
	•	Engage multiple muscle groups simultaneously
	•	Challenge core stability across different planes of motion
	•	Improve overall body awareness and control
	•	Develop functional strength and postural integrity

Recommended reps: 8-10
Tempo: 3:2:1 (3 seconds down, 2 seconds pause, 1 second up)
Recommended weight: medium to heavy 

Modifications: keep chest upright, remove weight , remove elevation 

Substitutions: walking lunges 

Form:
-start in a split stance position: one foot out in front of another planted on a safe surface, chest tall, ribs stacked over pelvis, toes and knees pointing forward
-hold your weight or weights down by your side 
-hinge forward at the hips, keeping spine neutral, shoulders retracted, core engaged 
-with a hinged forward position, lower into a lunge position 
-pause at the depth of your rep
-engage your core and Glutes as you push up to standing 
-perform reps on one side first

Elevated Split Squat

Recommended Reps: 4 each side 
Weight: medium to heavy 

Modifications: shown, partial get up, lighter weight
Alternatives: glute bridge + chest press, thruster

Form: 
-Lie flat on your back on the floor with your legs extended and arms by your sides.
-Hold the kettlebell or dumbbell in one hand, and press it up toward the ceiling with your arm fully extended. Your wrist should be straight, and the weight should be aligned with your shoulder.
-Bend the knee of the leg on the same side as the weight (the weight is in your right hand, bend your right knee). Your foot should be flat on the ground, about hip-width apart.
-Your left leg should remain straight on the floor.
First Phase: Roll to Your Elbow:
-Press the weight overhead, keeping it vertical and aligned with your shoulder.
-Shift your gaze toward the kettlebell or dumbbell (this helps with balance).
-Engage your core, squeeze your glute on the side of the bent leg, and roll onto your left elbow. You’re essentially rolling your torso while maintaining the arm extended with the weight overhead. 
-The left arm should be placed on the floor, with the elbow bent.
-Ensure the weight stays directly above your shoulder as you roll.
 Second Phase: Lift to the Hand:
-From your elbow, push up onto your left hand, creating a stable base. The palm of your left hand should be flat on the floor, and your fingers should be spread for maximum support.
-As you push into the floor with your left hand, extend your chest and keep your gaze on the weight.
-You should now be in a seated position with your left arm fully extended and the weight still held overhead.
Third Phase: Hips Up (Bridge Phase):
-Drive through your right foot (the one that's still on the floor) and lift your hips toward the ceiling, creating a bridge with your body.
-As you lift your hips, make sure your glute on the right side is engaged to avoid any sagging in the hips.
-Push your hips high while keeping your arm extended overhead. Your body should form a diagonal line from your left hand to your right foot.
Keep your gaze on the kettlebell throughout this movement.
 Fourth Phase: Sweep the Leg Under:
-Sweep your left leg underneath your body and bring it behind you, placing your left knee on the floor.
-At this point, your left leg should be in a kneeling position, and you’re almost in a lunge-like position.
-Your right knee should be bent at about a 90-degree angle, with the right foot flat on the floor.
-The weight is still overhead, and you should feel stable and balanced.
-Return to the Floor (Reverse the Steps):

Turkish Get Up

Superset A| Full Body

This circuit combines total-body challenges that target grip strength, core stability, and multi-planar movement patterns. By integrating a sled push or farmers carries, hanging tuck-ups, and side plank twists, you’ll build functional strength that challenges your body’s ability to generate power, stabilize, rotate, and maintain control under tension.

Choose a weight for the farmers carry that makes you really work for it in the end!

Recommended Reps: 30 seconds

Modifications/Alrernatives: * heavy* farmers carry or Unilateral farmers carry (alternate sides each round 2x each arm) Weighted plate push, place plates on a towel and push on a hard surface. Loop a long band around plate/weight and drag behind you. (Make sure to place towel under weight)

:  
Form: Sled Push
   - Stand behind the sled with feet hip-width apart
   - Bend at the hips and knees into a quarter-squat position
   - Place hands on the sled handles at chest height
   - Keep your back flat and core engaged
   - Maintain a neutral spine (not rounded or arched)
   - Drop shoulders away from ears
   - Drive through your legs, pushing the ground away
   - Keep your body at a consistent angle
   - Take small, quick steps (not long strides)
   - Land on the balls of your feet, then heel
   - Breathe rhythmically throughout
   - Avoid holding your breath


Proper Form: Farmer's Carry
   - Stand tall with shoulders back and down
   - Look straight ahead, not at the ground
   - Engage your core
   - Keep a slight bend in your elbows if caring by your hips: 
-if doing unilateral: elbows shoulder and wrist should all be in a straight line: don’t lock out elbow

   - Take controlled, normal-length steps
   - Walk heel-to-toe
   - Breathe normally throughout
   - Keep shoulders level (don't lean)

Sled Push

Reps: 45 seconds

Modifications: place on plates so you don’t bend as much, go on all fours 

Muscles: Lats, rhomboids, traps, biceps, core, glutes, hamstrings.

Benefits: Builds back and arm strength while improving core stability and anti-rotation control.

Form: 
Hold a kettlebell or dumbbell in each hand, hinge at hips until torso is almost parallel to floor, feet shoulder-width, knees slightly bent. Row one weight toward ribs while keeping the other arm extended, then alternate sides.

Cues:
	•	Draw in & engage core, keep back flat.
	•	Pull to ribs&hips, elbow close.
	•	Control each rep, no twisting.

Mistakes: Rounding back, twisting torso, yanking weight, shifting weight to toes.

Gorilla Row

Reps: 


Modifications/Substitutions:
	•	Lighter option: Use a lighter dumbbell or kettlebell.
	•	Beginner: Perform with both feet bent on ground or Regular press, no single arm.
	•	At-home/no weights: Do single-arm floor press with resistance band anchored under your back.
	•	Advanced: Add a hip bridge with the press to increase core and glute demand.

Muscles: Chest, triceps, shoulders, core stabilizers.

Benefits: Builds unilateral chest and triceps strength while challenging core stability and anti-rotation through the offset leg position.

How-to: Lie on your back with one knee bent at 90° and the opposite leg extended on the floor. Hold a dumbbell in the same-side hand as the bent knee. Press the weight straight up over your chest, then lower with control until upper arm lightly touches the floor. Repeat for reps before switching sides.

Cues:
	•	Keep wrist stacked over elbow.
	•	Control the weight down — no bouncing off the floor.
	•	Brace your core to resist rotation.
	•	Keep shoulders packed into the floor.

Mistakes: Arching lower back, flaring elbow wide, rushing the press, letting weight drift out of alignment.

Single Arm Floor Press

Circuit B| Push & Pull

Modifications
reduced range of motion, slower tempo, glute bridge hold only, Single leg version,

Alternatives
Leg curls, Nordic curls, sliding leg curls, hamstring glute bridge walks, glute bridges 

Muscles
Hamstrings, glutes, calves, core

Benefits
Builds hamstring strength and hip stability through dynamic movement. Improves posterior chain engagement and core control while challenging balance.

Form
Lie on your back with heels on a stability ball, legs extended. Ribs stacked over pelvis, neutral spine. Keep core engaged and breathe into lateral rib cage. Lift hips into bridge position. Pull heels toward glutes by bending knees, rolling the ball toward you. Squeeze hamstrings and glutes at top. Extend legs back out with control while maintaining elevated hips.

Cues
	•	Lie on back, heels on ball
	•	Ribs stacked over pelvis, neutral spine
	•	Core engaged, breathe into lateral rib cage
	•	Lift hips into bridge
	•	Pull heels toward glutes, roll ball in
	•	Squeeze hamstrings and glutes
	•	Extend legs out with control
	•	Keep hips elevated throughout

Mistakes
Hips dropping during curls, insufficient curl range, losing balance on ball, rushing through movement, or not squeezing at top position.

Stability Ball Curls

Modifications: Reduce range of roll out,

Alternatives : plank walk outs. On knees walk hands out as far as you can go and back up

Muscles: Deep core (transverse abdominis, rectus abdominis), shoulders, serratus anterior, hip flexors, pelvic floor

Benefits: Builds anti-extension core strength through dynamic movement pattern, challenges shoulder stability and core control during lengthened position, and teaches proper pressure management through chest/lat breathing during eccentric loading.

Form & Breathing:
Start kneeling or in plank position with forearms on stability ball, spine neutral with ribs drawn down. Breathe into ribs and chest to establish core engagement. Exhale engage core, extending arms and lengthening body while maintaining neutral spine and preventing lower back arch. Continue breathing into chest and ribs throughout roll to maintain engagement and disperse pressure. Exhale through pursed lips as you pull ball back to start using core and shoulders, naturally engaging deep core and pelvic floor. Roll only as far as you can maintain control without arching or ribs flaring.

Cues:
	•	Roll out only to your control range, maintain flat back.
	•	Keep ribs down throughout, don’t let them flare.
	•	Pull ball back using core, not just arms.
	•	Breathe into ribs continuously, maintain engagement.
Mistakes: Rolling too far and allowing lower back to arch, letting ribs flare during extension, holding breath during roll, bearing down instead of breathing into ribs, or using momentum instead of controlled movement.

Stability Ball Roll Outs

Modifications: Reduce rotation range, lighter weight or body weight or band 

Alternatives: glute bridge with same rotation on ground or on bench 

Muscles: Glutes, hamstrings, deep core (transverse abdominis), obliques, thoracic rotators, hip stabilizers, shoulders, pelvic floor

Benefits: Builds posterior chain strength with added instability and rotational challenge from overhead weight, teaches maintenance of glute engagement and pelvic stability during thoracic rotation with load, and develops breath control while managing pressure during multi-planar movement on unstable surface.

Form & Breathing:
Lie on back with upper back and shoulders resting on stability ball, heels on floor, holding dumbbell overhead with both hands. Press through heels to lift into bridge position with hips level. Maintain bridge height while inhaling as you rotate torso and dumbbell to one side, keeping hips stable and level. Exhale as you rotate back through center to opposite side. Continue alternating rotations while maintaining bridge position, ball stability, and breathing into ribs throughout to manage pressure and prevent bearing down.

Cues:
	•	Maintain constant bridge height and hip stability throughout.
	•	Rotate from thoracic spine, keep hips level.
	•	Control ball, keep upper back centered on it.
	•	Breathe into ribs continuously during rotations.

Mistakes: Allowing hips to drop or rotate during torso rotation, losing balance on ball, holding breath, bearing down instead of breathing into ribs to manage pressure, or letting ribs flare with overhead weight during rotation.

Stability Ball Rotations

Reps: 10

Modifications: perform on ground 

Alternatives: lying single arm tricep extension

 Muscles: Triceps, chest (stabilizers), core, glutes.


Form:
Lie with upper back and shoulders supported on a stability ball, feet flat, hips lifted. Hold dumbbells over chest with arms extended. Bend elbows to lower weights toward sides of head, then extend arms back to start. Keep core and glutes engaged.Elbows stay fixed!

Cues:
	•	Keep elbows pointed up.
	•	Lower with control.
	•	Maintain hips high and core tight.

Mistakes: Flaring elbows, dropping hips, using momentum.

Benefits: Builds triceps strength while challenging core stability and glute engagement.

Stability Ball Skull Crushers

Circuit C| Core

Slow down the movements, connect to your deep core through your breath!

Reps: 10 tilts 
Breathing Strategy: intentional core breath

Modification: do without ball. Range of motion will be less. Can also roll a towel up 

Form: 
- place ball or towel under sacrum
- gently tilt your hips toward your face.
- as you tilt, contract pelvic floor so you feel your lower TA fire.
- use your fingers to feel around your hip bones for your TA muscle to fire as you begin engaging
- draw your hip bones together and pull upward toward your navel in your exhale breath 
- slow the movement down. 
- the goal is to really get a strong connection to your deep core through rocking your pelvis 
- inhale RELAX pelvic floor as you anterior pelvic tilt 
- if you don’t feel anything, keep practicing. You can also try squeezing a block or ball as you do this exercise to help connect to your PF

Pelvic Tilts

Recommended reps: 45sec-1min

Modification: remove block or deficit or choice 

Substitution: wall goal posts 

Form:
-start laying on the ground with a block, foam roller, or ball of your choice in between your shoulder blades
-place your arms on the ground at a 90 degree bend out to your sides so you look like a goal post 
-then, keeping your elbows and forearms in the ground slowly reach your hands overhead as far as range of motion allows 
-pause at the top of your range of motion and then slide your arms back to goal post position 
-then you will Adduct (bring your elbows together) to meet in the middle of your chest 
-pause and then lower them to ground 
-repeat

Thoracic Goal Posts

Cool Down

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

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

Erin

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

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

Hannah

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

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

Summer sizzle| Week 2 Day 2l Metabolic Conditioning

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

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!!

Michelle 

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.

Dominique

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.

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

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