Name: Playbook - Hannah Bower - Summer Sizzle| Week 1 Day 5: Core + Recovery
Uploaded: 2026-06-14T19:46:58.637Z
Duration: 60 min
Description: Summer Sizzle| Week 1 Day 5: Core + Recovery

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

Taylor

Erin

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!

Gather a small block or yoga ball (foam roller, roller up towel) stability ball or kids ball, will need a tall box or wall for this day. 

We will be working the entire deep core system integrating larger muscle groups.

You can anchor your band in your door, bench, heavy kettlebell or squat rack. You can also do every single one of the banded exercises with a dumbbell instead too if your gym is too busy.

Modifications:
At home/no cable or band: Use a dumbbell and perform the same low to high diagonal pattern

Advanced: Increase band tension or add speed
Substitutions: Cable woodchop or medicine ball rotational throw

Muscles: Obliques, transverse abdominis, delts, shoulders, hip stabilizers, glutes, core stabilizers

Benefits: Builds rotational core power by driving force from a low anchor point up and across the body, training the obliques and hips to produce force diagonally while maintaining rib cage control through the full arc.

How to:
Stand perpendicular to a band or cable anchored low. Hold the handle with both hands at the outside hip closest to the anchor. Start with an exhale to let your ribs settle down and find your stack over your pelvis. Gently engage your core to match the task at hand while breathing into your lats and back to distribute pressure. Exhale as you drive the band up and across your body from the low hip to the opposite high shoulder, rotating through the hips and core. Control the return back to the starting position. Drive the chop from the hips and obliques, not just the arms. Maintain ribcage over pelvis throughout.

Cues:
• Drive the chop from the hips and obliques, not the arms
• Rotate from low to high in one fluid diagonal path
• Exhale as you chop up and across
• Control the return, don’t let the band snap back
• Stay rooted through both feet, don’t shift or lift or arch back 

Mistakes: Pulling with the arms instead of driving from the hips and obliques, letting the band snap back without control, rotating from the low back instead of the hips, feet shifting or lifting during the chop, bearing down instead of distributing pressure, losing ribcage over pelvis alignment, ribs flaring at the top of the chop.

Banded low to high chops

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

Recommended reps: 8-10 per side 

Modifications: remove band 

Substitutions: side plank crunches 

Form:
-start laying on your side in front of a band tied ti a safe surface with your forearm  on the ground and your bottom knee placed on the ground top leg extended out  
-press into your fore arm and the side of your bottom foot to help lift your hips, thighs, and torso up off the ground 
-make sure that your hand is underneath your elbow 
-grab hold of your band with your top hand 
-have your shoulders stacked upon each other and your hips stacked upon each other 
-from there, take your top knee and top elbow and crunch them laterally to meet in your midsection 
-briefly pause at the crunch and then release your engagement back to side plank position

Banded Side Plank Crunch

Modifications: Hips on floor instead of block, reduce range of arm/leg lower, bent arms throughout

Muscles: Deep core (transverse abdominis, rectus abdominis), hip flexors, lats, shoulders, hip adductors, pelvic floor

Benefits: Builds anti-extension core strength with simultaneous upper and lower body challenge while hip elevation and butterfly position promote pelvic floor opening, teaches coordination between breathing and dual movement pattern, and addresses rib flare control during loaded overhead pattern.

Form & Breathing:
Lie on back with hips elevated on yoga block, knees bent in butterfly position with feet together off floor, holding dumbbell overhead with both hands. Inhale through nose, expanding ribs 360 degrees, as you simultaneously lower dumbbell overhead toward floor and lower feet toward floor while keeping knees open in butterfly, maintaining pelvic floor release. Exhale through pursed lips as you lift both dumbbell and feet back up, naturally engaging deep core and lats while keeping ribs drawn down. Knees stay open in butterfly throughout.

Cues:
	∙	Lower dumbbell and feet together on inhale, lift together on exhale.
	∙	Keep knees open in butterfly entire time.
	∙	Keep ribs down despite overhead weight and hip elevation.
	∙	Control descent and ascent of both arms and legs.

Mistakes: Allowing ribs to flare as dumbbell and feet lower, arching lower back excessively, holding breath during movement, losing hip elevation on block, or closing knees instead of maintaining butterfly position throughout.

Butterfly Lat Pullover (band or db)

Modifications: Bend the working knee more to shorten the lever and reduce demand.

Beginner: Perform the single leg glute bridge without the hand-knee press, focusing only on pelvic control and breathing.

Muscles worked: Deep core (transverse abdominis, internal and external obliques), pelvic floor, multifidus, glute maximus, hamstrings, calves.

Benefits: Adds cross-body tension at the top of the bridge through the hand-knee press, reinforcing deep midline stability and pressure distribution while maintaining unilateral glute and pelvic control.

How to: Lie on your back with your legs extended up the wall. Lift one leg off the wall. Start in a small anterior pelvic tilt. Use your deep core to drag your working heel down the wall as you shift into a posterior tilt and press up into a bridge, rising onto your toes as the bridge progresses. At the top, bring your opposite hand to the free knee and press firmly into each other. Hold for two full breaths, inhaling into your side and back body while keeping your core engaged. Exhale to reinforce rib positioning. Release the press and lower back down with control, returning to the small anterior pelvic tilt.

Cues:
	∙	At the top, press hand to knee with intention. Generate real tension through the midline.
	∙	Breathe into the side and back body during the hold. Do not let the breath go shallow.
	∙	Keep the hips level. Do not let the unsupported side drop during the press.
	∙	Maintain the posterior tilt throughout the hold. Do not let the back arch.
	∙	Lower with the same control you used to lift.

Common mistakes: Pressing hand to knee without real tension, losing the posterior tilt and arching the low back during the hold, letting the hips drop or rotate during the hand-knee press, holding the breath instead of taking two full breaths into the side and back body, or rushing out of the hold instead of lowering with control.

Wall single leg glute bridge + pressure

Modifications: Use a smaller stability ball or block against the wall.

Beginner: Perform the bear plank with the side ball press without the leg extension, focusing only on holding the position with core 

engagement and breathing into the back body.
Muscles worked: Deep core (transverse abdominis, internal and external obliques), serratus anterior, pelvic floor, multifidus, adductors, glute medius, glute maximus, quadriceps.

Benefits: Progresses the bear plank side press by adding a single leg extension on the opposite side of the ball, increasing anti-rotation and anti-lateral flexion demand while challenging the glutes and deep core to maintain midline positioning.

How to: Set up in a bear plank with a stability ball between your hip and the wall, pressing firmly into it. Exhale to find your rib stack. From here, extend the opposite leg straight back and return it to the starting position. Maintain the ball press the entire time, breathing into your side and back body with each inhale and reinforcing rib positioning with each exhale.
Cues:
	∙	Press into the ball with your hip the entire time. Do not let the tension drop as the leg extends.
	∙	Extend the leg with control. Do not let the hips rotate or shift.
	∙	Breathe into the side and back body. Do not hold your breath through the extension.
	∙	Keep a neutral spine. Do not let the low back arch as the leg reaches back.
	∙	Return the leg with the same control you used to extend it.

Common mistakes: Losing the side ball press as the leg extends, rotating the hips or torso instead of staying square, arching the low back as the leg reaches back, holding the breath instead of breathing into the side and back body, or rushing through reps instead of controlling each extension.

Stability ball bear plank leg extension

DEEP Core Flow

This circuit will work mobility with strength and stability. These exercises are the oil to your body and can help minimize pain and prevent injury.

You’ll perform a more mobile dynamic stretch followed by strength working same muscle groups and range of motion.

You may not have time for all of it! But this workout flow systematically work from the ground up!

Modifications
Without band, holding support for balance, just go side to side 

Alternatives
calf raises, toe raise holds

Muscles
Calves, ankle stabilizers, foot intrinsic muscles, hip abductors, glute medius

Benefits
Builds ankle stability and calf strength while developing hip abductor engagement through lateral movement. Improves balance, ankle control, and proprioception by challenging stability on toes during dynamic side-to-side movement. The combination of toe position and lateral stepping significantly challenges ankle stability to prevent rolling while the band adds hip abductor resistance.

Form
Place a resistance band around your legs just above the knees or around the ankles. Rise up onto the balls of both feet, lifting heels off the ground as high as possible. Maintain this toe raise position throughout the entire exercise. Focus on ankle stability, keeping ankles strong and aligned without rolling in or out. Begin taking lateral steps to the side, maintaining toe position and band tension. Step one foot out to the side against the band resistance, then bring the other foot to follow. Continue walking laterally on your toes for the desired distance or number of steps. The ankles must stay stable throughout while on toes. Reverse direction and walk laterally back to the starting position. Keep heels elevated the entire time.

Cues
- Band around knees or ankles
- Rise up onto balls of both feet
- Lift heels as high as possible
- Maintain toe position entire time
- Focus on ankle stability throughout
- Keep ankles strong, don’t let them roll
- Step laterally to the side
- One foot out, other follows
- Maintain band tension
- Continue lateral walking on toes
- Ankles stay stable while stepping
- Reverse direction
- Heels stay elevated entire time
- Ribs stay stacked over pelvis

Mistakes
Heels dropping down instead of staying elevated, ankles rolling inward or outward (losing stability), insufficient heel lift, rushing through steps, losing balance, not maintaining band tension, feet coming too close together reducing tension, taking too large or too small steps, leaning forward or backward, or not focusing on ankle control throughout movement.

Banded Toe Walks For Ankle Stability

Reps: each side 

Modifications
Static hold only (no lower downs progression), holding support for balance, reduced hold time,

Alternatives
Single leg calf raises, hold just toe raise as high as you can 

Muscles
Calves, ankle stabilizers, foot intrinsic muscles, quadriceps, glutes, core

Benefits
Builds ankle stability and calf strength through progressive challenges. Improves balance, ankle control, and proprioception by first mastering static position before adding dynamic movement. The elevated position increases ankle stability demands while the progression from hold to lower downs ensures proper ankle control is established before adding complexity. Particularly effective for developing ankle strength and preventing ankle rolling.

Form - Stage 1: Static Hold
Place a small block or plate on the ground. Place your front foot on the elevated surface with your back foot planted firmly on the ground behind you for stability. You should be in a small forward lunge position. Rise up onto the toes of your front foot as high as you can go, lifting the heel completely off the block. Keep a slight bend in the front knee. The back foot stays planted firmly on the ground providing stability throughout. Focus on ankle stability in the front foot - the goal is to hold this elevated toe raise position without your ankle wobbling or rolling. Hold this position, working on ankle control and stability. Once you can hold this position steady without ankle wobbling, progress to Stage 2.

Form - Stage 2: Lower Downs
Once ankle stability is achieved in the static hold, maintain the same position with front foot elevated on block and back foot planted on ground. Continue holding the small forward lunge position. While staying up on your front toes, perform controlled lower downs: slowly lower your front heel down toward the block with control, then immediately press back up onto your toes. The front foot performs continuous toe raises and lower downs while the back foot remains planted for stability. Focus on maintaining ankle stability throughout the up and down movement without wobbling.

Cues
Stage 1:

- Front foot on elevated block
- Back foot planted firmly on ground
- Small forward lunge position
- Rise up onto front toes as high as possible
- Slight bend in front knee
- Back foot provides stability
- Focus on front ankle stability
- Hold without ankle wobbling
- Master this before progressing

Stage 2:
- Maintain same position
- Front foot on block, back foot planted
- Stay in small forward lunge
- Perform controlled lower downs on front foot
- Lower front heel toward block with control
- Press back up onto front toes
- Continuous toe raises and lower downs
- Maintain front ankle stability throughout
- Back foot stays planted for stability
- Ribs stay stacked over pelvis

Mistakes
Stage 1: Front ankle wobbling or rolling, heel dropping back to block, insufficient toe raise height, excessive knee bend instead of slight, back foot not planted firmly, losing forward lunge position, or rushing to Stage 2 before mastering ankle control.

Stage 2: Front ankle losing stability and wobbling during lower downs, dropping heel too quickly, not pressing back up fully onto toes, back foot shifting instead of staying planted, losing forward lunge position, rushing through movement, or progressing before Stage 1 is mastered.

Iso hold Toe Raise and Lower Downs

Modifications
Seated KNEE CARs without slider, smaller range of motion, assisted version using hands to stabilize thigh, slower tempo, reduced rotations.

Alternatives
90/90 hip rotations (works knee internal rotation)

Muscles
Quadriceps, hamstrings, gastrocnemius, popliteus, tibialis anterior, and deep stabilizers of the knee and lower leg.

Benefits
Improves knee joint health and mobility by targeting tibial rotation, an often-overlooked motion essential for full knee function. Enhances neuromuscular control, stability, and coordination between the hip, knee, and ankle. Restores rotational capacity of the tibia, which supports better squatting, running, and change-of-direction mechanics. Ideal for joint prep, rehab, or recovery days.

Form
Start seated or standing with one foot resting on a slider. Keep your thigh completely stillmovement should occur only below the knee.

-Slide the foot back, bending the knee while rotating the tibia outward (external rotation).
-Pause briefly at the end range.
-Slide the foot forward, straightening the knee while rotating the tibia inward (internal rotation).
	-Move slowly and with control, exploring your full, pain-free range.
-Repeat several times, maintaining smooth, continuous motion without shifting the hip or thigh.

Cues
	•	Thigh stays completely still
	•	Rotate tibia as you flex and extend
	•	Smooth, slow, intentional movement
	•	Keep foot in light contact with slider
	•	Feel rotation under the kneecap, not from the hip
	•	Control both directions equally
	•	Breathe and stay relaxed through the movement

Mistakes
Moving the entire leg from the hip, losing contact with the slider, rushing through the rotation, collapsing the arch of the foot, or using momentum instead of control. Avoid letting the femur move or rotate, keep it anchored to truly isolate the tibial motion.

Knee CARs

Modifications: regular TKE, use support for balance, use plate for elevation 


Muscles Worked: Quadriceps (especially VMO), Hip flexors (stabilizing), Core (isometric engagement for stability), Calves (slightly, due to heel elevation)

Benefits:
	•	Strengthens quads and VMO for knee tracking
	•	Improves terminal knee extension control
	•	Enhances ankle-knee coordination
	•	Supports knee stability for squats, lunges, and running

Form:
Anchor a band behind the knee. Stand with slight knee bend and heel elevated on a wedge or plate. Bend knee and tap heel on ground. Keeping knee tracking over ankle. Drive the knee straight while squeezing the quad and pushing back against band.

Cues:
	•	“Press the knee straight, squeeze the quad”
	•	“Control the return, don’t let the knee buckle or cave in”
	•	Maintain upright posture

Common Mistakes:
	•	Letting the hip rotate or shift forward
	•	Collapsing the knee inward
	•	Using momentum instead of controlled knee drive
	•	Letting the heel drop completely, losing the targeted tension

TKE Heel Taps

Modifications
Reduced range of motion, 90/90 swivels 


Muscles
Hip internal rotators, hip external rotators, glutes, quadriceps, hip flexors, core, thoracic spine, shoulders

Benefits
Builds hip mobility and rotational strength while developing coordination and spinal extension. Improves hip flexibility, balance, and thoracic mobility through dynamic position changes with overhead reach creating extension through the hip and back.

Form
Start seated on the ground in a 90/90 position with both knees bent at 90 degrees. One leg is positioned in front with knee bent and shin roughly perpendicular to your body. The other leg is positioned behind to the side with knee bent and shin angled back. From this 90/90 seated position, rotate and stand up onto the front leg, extending the hip and knee to reach full standing position. Once standing tall with full hip extension, reverse the movement by rotating back down into the 90/90 seated position with control. After returning to 90/90, lean backward and extend the arm on the same side as your back leg overhead, creating extension through your hip and back. Reach the arm up and back, opening through the chest and creating a stretch. Return to neutral 90/90 position. Continue the pattern: stand up, lower down to 90/90, lean back with overhead arm reach, return to neutral. Complete all reps on one side before switching.

 Cues
- Start in 90/90 seated position
- Rotate and stand up on front leg
- Extend hip and knee fully
- Reach full standing position
- Rotate back down to 90/90 with control
- Lean backward
- Extend same-side arm as back leg overhead
- Reach arm up and back
- Create extension through hip and back
- Open through chest
- Return to neutral 90/90
- Continue pattern: stand, lower, back reach, neutral
- Complete reps, then switch sides
- Ribs stack over pelvis in neutral

Mistakes
Insufficient hip extension during stand, using momentum instead of control, losing balance during transitions, not rotating through hips properly, rushing through movement, insufficient back reach and extension, not opening through chest, arm not reaching fully overhead, or incomplete return to neutral 90/90 position between movements.

90/90 S Stand to Extension

10 reps KB hipflexor knee drives right into 10 Hipflexor Levers

Form:
Lying Kettlebell Knee Drive
Lie flat on your back with one knee hugged tight to your chest and the other leg extended. Hook a kettlebell over the foot of the extended leg. From here, drive that knee up toward your chest against the weight of the kettlebell, moving through your full hip flexion range. Then slowly lower it back down to extension.
This is loaded mobility, you’re training strength and control through deep hip flexion while keeping the opposite side actively braced.

Modifications: use band or body weight, limit range of motion 

Tip: Keep your low back flat and the opposite knee locked in close. Move slow and smooth, this is about control, not speed.

Bench Hip Flexor Lever
Form: Sit at the edge of a bench, hugging one knee tightly to your chest. Let the other leg hang freely off the bench so the hip is extended. From here, lift the hanging leg up to hip height, then slowly lower it back down below the bench to feel a stretch through the front of the hip.
This move develops stability and active end-range strength, teaching your hip flexors and core to work together through both flexion and extension.

Tip: Keep your torso tall and stable. The “hugged” knee stays locked in the whole time, it anchors your pelvis and increases the stretch through the working hip.

Why This Duo Works
	•	Loaded mobility (kettlebell) builds strength and control in deep flexion.
	•	Active stability (bench lever) opens the hip through extension while maintaining active control.

Together, they train strength, control, and resilience across the entire hip flexion-extension range, ideal for athletic power, sprinting, and knee drive efficiency.

Loaded mobility builds strength through range, while dynamic stability teaches your body to control that range.

Loaded Hip flexor lifts

Reps: each side 

Modifications
Lighter resistance band, no slider, reduced range of motion,

Muscles
Hip external rotators, hip internal rotators, glutes, piriformis, deep hip rotators, core

Benefits
Builds both hip external and internal rotation strength and mobility through alternating resistance patterns in a more challenging kneeling position. Improves hip stability, strengthens rotators through full range of motion, and challenges balance and core control.

Form

Start in a half kneeling position with one knee down and the opposite leg forward with foot flat on the ground at 90 degrees. Anchor a resistance band to a sturdy point at ankle height behind you. Loop the band around the ankle of the back foot (knee down position). Sit tall with ribs stacked over pelvis. Pull against the band by rotating your back foot and lower leg inward toward the midline of your body, working internal rotation. Then rotate the back foot and lower leg outward away from midline, working external rotation against the band as it tries to pull your foot back. Continue alternating: rotate foot inward (IR), rotate foot outward (ER). The back knee stays down while the foot and lower leg rotate in both directions. Complete all reps on one side, then switch to the other leg in half kneeling position.

Cues

- Half kneeling, one knee down, one foot forward
- Band anchored behind, around back ankle
- Sit tall, ribs stacked
- Rotate back foot inward toward midline (IR)
- Rotate back foot outward away (ER)
- Alternate IR and ER
- Back knee stays down
- Foot and lower leg rotate both directions
- Maintain half kneeling position throughout
- Complete reps, then switch sides

Mistakes

Losing half kneeling stability, front knee caving inward, insufficient rotation in either direction, not maintaining upright posture, rotating from torso instead of hip, rushing through movement, band slipping off ankle, excessive upper body movement to compensate, or not feeling engagement in both internal and external rotators.

Kneeling Slider Hip Rotations

Modifications/Substitutions:
	∙	Beginner: Reduce rotation range, keeping the movement shallow

	∙	Increase difficulty: Perform from feet instead of knees, add a light dumbbell in the top hand, or slow tempo to 3-4 seconds per rotation

Muscles: Obliques, transverse abdominis, glute medius, deep hip rotators, multifidus, hip stabilizers, pelvic floor

Benefits: Strengthens the lateral hip stabilizers and glute medius while training internal and external hip rotation under load. Builds anti-lateral flexion core strength and teaches the deep core to manage pressure as the hips move through rotation, improving hip mobility, oblique control, and functional stability for single-leg movements.

Form & Breathing:
Set up in a side plank on your elbow and knees, shoulder stacked over elbow, knees stacked or staggered. Top arm extended toward the ceiling. Inhale through the nose to prepare. Exhale as you rotate through the hips, bringing the top arm down and threading it under your body as the hips move into internal rotation. Inhale as you open back up, rotating through the hips into external rotation while reaching the arm skyward. Keep hips lifted throughout — the rotation is driven from the hips, not just the upper body.

Cues:
	∙	Drive the rotation from the hips — internal rotation as you thread under, external as you open up
	∙	Exhale as you rotate under, drawing in through the lower TA
	∙	Keep hips lifted — don’t let them sag between reps
	∙	Root down through the bottom elbow and forearm

Mistakes: Rotating only through the upper body and ignoring hip rotation, letting hips sag or drop, holding breath during rotation, collapsing into the bottom shoulder, rushing the movement instead of controlling through full range, bearing down instead of drawing in on the exhale.

Side Plank Airplane

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: Pelvic floor and lower TA

Modifications
Without weight, lighter weight, reduced range of motion, seated version, partial curls, elevated surface

Alternatives
Seated forward fold, cat cow

Muscles
Spinal erectors, hamstrings, glutes, core, entire posterior chain

Benefits
Builds spinal flexibility and control through segmental flexion. Improves spinal articulation, hamstring flexibility, and develops eccentric strength in the posterior chain. Particularly effective for teaching spinal control and building resilience in loaded flexion when performed with proper progression.

Form
Stand with feet hip-width apart. Arms can hang at your sides or hold a light weight in both hands. Ribs stacked over pelvis to start. Begin by slowly tucking your chin to your chest, then continue curling down one vertebra at a time. Round through your upper back, then mid-back, then lower back in a sequential rolling motion. Continue curling forward and down, reaching toward your toes or the floor. Focus on segmental spinal flexion rather than hinging at the hips. Lower with control, feeling the stretch through your entire posterior chain. Once you reach your end range, slowly reverse the movement by uncurling from the lower back up through the mid-back and upper back, stacking one vertebra at a time until you return to the upright starting position. Continue for all reps with smooth, controlled movement throughout.

Cues

- Stand with feet hip-width
- Start with ribs stacked over pelvis
- Tuck chin to chest first
- Curl down one vertebra at a time
- Round through upper, mid, then lower back
- Sequential rolling motion
- Reach toward toes or floor
- Focus on spinal flexion, not hip hinge
- Lower with control
- Feel stretch in entire posterior chain
- Uncurl from lower back up
- Stack vertebrae one at a time
- Return to upright starting position
- Smooth, controlled movement

Mistakes
Hinging at hips instead of segmental spinal flexion, rushing through the movement, not moving vertebra by vertebra, bouncing at the bottom, using too much weight, forcing range beyond comfortable stretch, not controlling the ascent, skipping segments of the spine, or moving too quickly without proper articulation.

Jefferson Curl

Modifications
Reduced range of motion, slower tempo, static holds in each position, seal stretch only, scorpions only

Muscles
Hip flexors, chest, shoulders, core, obliques, glutes, thoracic spine

Benefits
Builds hip flexor and chest flexibility while developing thoracic rotation mobility. Improves spinal extension and rotation through dynamic stretching.

Form
Lie face down on the ground. Place your hands under your shoulders. Press up into a seal stretch position by straightening your arms and lifting your chest while keeping your hips on the ground. Allow your back to arch and feel the stretch through your hip flexors and chest. Complete all reps of seal stretches, holding briefly at the top of each. After completing seal stretches, transition to scorpions. From the face-down position, lift one leg and rotate it across your body toward the opposite side. Reach the foot toward the opposite hand while rotating through your spine. Your hips will lift and twist as the leg crosses over. Hold briefly at end range, feeling the rotation through your spine and stretch through the hip flexor. Return the leg back down. Alternate legs for all scorpion reps.

Cues

- Lie face down
- Hands under shoulders
- Press up into seal stretch
- Straighten arms, lift chest, hips stay down
- Arch back, stretch hip flexors and chest
- Complete all seal reps first
- Then transition to scorpions
- Lift one leg, rotate across body
- Reach foot toward opposite hand
- Hips lift and twist
- Hold scorpion stretch
- Return leg down
- Alternate legs for all reps

Mistakes

Forcing excessive back extension in seal stretch, rushing through either movement, insufficient rotation in scorpion, not allowing hips to lift and twist during scorpion, overextending causing pain, holding breath through stretches, bouncing instead of controlled movement, or insufficient hold time to feel the stretches.

Seal into Scorpians

Reps: 8 each 


Modifications/Substitutions:
	•	Lighter option: Use a lighter kettlebell or perform without weight, focusing on movement pattern.
	•	Beginner: Reduce range of motion or perform the movement slowly to build coordination.

Benefits: Develops rotational strength, hip and thoracic mobility, shoulder stability, and full-body coordination.

Muscles: Shoulders, lats, delts, obliques, core stabilizers, hip flexors

How-to:
Lie on your back with knees bent. Hold a kettlebell in one hand above chest. As the knees bend and drop to one side, perform a fly with the opposite hand, opening the chest. Pull the arm back to center as you bring the knees back to neutral. Exhale and cinch core deep as you drive back up to starting position. Alternate sides while keeping hips grounded and movements controlled.

Cues:
	•	Keep knees 90 and lower back pressed into the floor or neutral 
	•	Move deliberately, don’t rush the fly or knee drop.
	•	Engage core and adductors to stabilize torso.
	•	Control return to center, avoid letting knees or arms drop uncontrollably. 
• exhale and cinch tight as you pull back to center

Mistakes: Arching lower back, twisting torso, dropping knees too fast, flaring elbows, rushing reps. Not letting knees and hand fall evenly

KB Windmills

Recommended reps: whatever feels good 😊 or about 10 reps or circles + 10 reps of twists 
Recommended band weight: light 

Equipment modifications: pvc pipe, broom 

Modifications: limit range of motion, wide grip, remove band all together and perform circles + twist 

Substitution: windmills 

Form:
-start standing with your ribs stacked over your pelvis and chest tall, feet firmly planted on the ground 
-hold a band or pvc pipe down in front of your thighs, hands as wide or as narrow as needed for pain free range of motion 
-lift the band up overhead and then behind your head towards your lower back 
-only go as far as range of motion safely and comfortably allows 
-you should feel a stretch, but never sharp pain 
-then lift your hands back overhead to starting position 
-repeat recommended reps 
-then lift the band overhead with arms extend 
-keeping this position twist your entire torso back and forth opening up your entire thoracic cavity

Banded Arm Circles + Twist

Modifications:
Beginner: Perform with bodyweight only, focusing on the rib cage control and breathing
At home: Use a rolled up towel instead of a foam roller

Advanced: Add light dumbbells or increase hold time at end range overhead
Substitutions: Floor press to pullover or supine shoulder flexion with band

Muscles: Chest, shoulders, lats, triceps, core stabilizers, thoracic spine, serratus anterior

Benefits: Opens up the chest and thoracic spine through the foam roller while building pressing strength and overhead shoulder stability. The transition from press to overhead extension teaches you to maintain rib cage control and breathe through positions where most people lose their stack.

How to:
Lie on your back with a foam roller or rolled up towels running along your spine. Hold very light dumbbells or start with bodyweight. Start with an exhale to let your ribs settle down and find your stack over your pelvis. Inhale as you lower into a bench press, letting your elbows drop below the foam roller to get a deep stretch through the chest. Exhale as you press up. From the top, rotate your elbows down and hands down so your arms are parallel to the floor. Extend your arms overhead, keeping your ribs tucked down with your exhale. Breathe into your lats and back to distribute pressure while maintaining rib cage control at end range overhead. Return with control and repeat. Maintain ribcage over pelvis throughout.

Cues:
• Let the elbows drop below the roller for a deep chest stretch
• Exhale as you press and as you extend overhead
• Keep ribs tucked down the entire time, especially overhead
• Rotate the arms parallel before extending overhead
• Breathe into the back body at end range overhead

Mistakes: Ribs flaring as the arms extend overhead, arching the low back off the roller, rushing through the overhead extension without controlling the ribs, losing ribcage over pelvis alignment, forcing overhead range before earning rib cage control.

Thoracic extension + shoulder stability

FULLBODY| Mobility, Stability &Prehab

Summer Sizzle| Week 1 Day 5: Core + Recovery

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

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

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

Hannah

jessica

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

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

Morgan

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!

Kelsey

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!!

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 5: Core + Recovery

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