Name: Playbook - Hannah Bower - Summer Sizzle| Week 3 Day 2| Functional Strength & Core
Uploaded: 2026-06-14T19:46:58.595Z
Duration: 35 min
Description: Summer Sizzle| Week 3 Day 2| Functional Strength & Core

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

Banded adductor rotations

Reps: 5 regular + 5 circular (Mini CAR)

Benefits: These exercises effectively target your hip flexors, rotators, and core stabilizers while improving coordination and control through different planes of movement.​​​​​​​​​​​​​​​​


Form:
- Lie flat on your back on a mat or firm surface
- Place a mini resistance band around both ankles
- Keep your legs extended and relaxed on the floor
- Place your arms at your for support or lay flat 

- Keeping one leg straight and on the ground (the stabilizing leg)
- Lift the other leg (working leg) straight up toward the ceiling
- Flex at the hip to drive the knee toward your chest against the band's resistance
- Maintain the band tension throughout the movement
- Control the descent back to the starting position
- Keep the movement smooth and controlled

Hip Rotations (Circular Motion)
- After completing your hip flexor drives, keep the same position
- With the mini band still around both ankles, lift one leg up to approximately 45-60 degrees
- Begin making small, controlled circular rotations with your raised leg
- Rotate your leg clockwise 
- The circles should come from your hip joint, not by moving your knee or ankle
- Focus on feeling the resistance of the band throughout the circular motion
- Keep your pelvis stable and avoid lifting it off the ground

## Key Form Points
- Keep your movements controlled and deliberate
- The non-working leg should remain in contact with the floor
- Focus on the quality of movement rather than speed
- The band should provide consistent resistance throughout
- If you feel any discomfort in your lower back, reduce the range of motion
- Breathe normally, exhaling during the more challenging phase of each movement
- think big circles

Banded Hip Flexor Drives + Circles

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

Warmup

Increase your weight this week if you can! 

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: 5 per arm 
Recommended weight: light to medium 

Don’t have access to challenging weight? Increase reps 

Equipment Substitution: kettlebell

Modifications:can place knees on the ground, can perform in bear plank position, can do shoulder taps instead of row 

Substitutions: plank shoulder taps 

Form:
- Start in a  plank position, hands underneath shoulders, toes firmly planted on the ground, core engaged, hips square , and back is not arched/sagging or rounded/poked
-perform a push-up by bending your elbows out to a 45 degree angle 
-lower your chest to the ground maintaining a braced core 
-lower as far as range of motion and core control allows and then press through your chest to extend your elbows back to stating 
- then with your weight in one hand, pull one elbow at a time towards your rib cage 
-don’t let your torso twist 
-lower the weight 
-repeat

Renegade Row

Reps: 10 each leg 

Modifications: remove band, limit range of motion 

Recommended Breathing Strategy: maintain engagement entire set. Exhale deeper as you extend arm and leg


Form & Cues:
- Start by lying down on your back and engage deep core
- secure band to a lost a few inches above head
- Lift both legs up in a table top position (knees and hips bent to 90°) 
- draw arms forward so both arms pointing straight towards the ceiling. 
- enough tension on band, if you relax your arms will fall behind you
- ** keep ribs tucked down***
- Maintaining a neutral spine, extend one leg forward and down as you exhale and cinch tighter into your core
- maintain arms above chest 
- as you maintain engagement, take sips of air into your chest

Banded DeadBug

Circuit 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!

Reps: 8-10
Recommended Weight: heavy 

Modifications: regular wide stance KB squats 

Equipment substitutions: dumbbell, plates to stand on vs bench/box, regular goblet wide stance squat

Form:
**Setup:**
- Stand on an elevated surface (platform, step, or sturdy books)
- Position feet wider than shoulder-width apart
- Hold kettlebell with both hands at chest level (goblet position)  if you’re doing regular no deficit or hanging for deficit 
- Toes pointed slightly outward at comfortable angle

**Starting Position:**
- Core engaged and chest up
- Weight evenly distributed across both feet
- Standing tall on the elevated surface

**Descent Phase:**
- Initiate by pushing hips back and bending knees
- Lower down as if sitting back into a chair
- Keep knees tracking over your toes
- Go deeper than you would in a regular squat (deficit allows extra range)
- Descend until thighs are parallel or below 

**Bottom Position:**
- Maintain upright torso with kettlebell at chest
- Knees should be in line with toes, not caving inward
- Weight should be on your heels and mid-foot
- Feel the stretch in your glutes and adductors

**Ascent Phase:**
- Drive through your heels to stand back up
- Push the floor away with your feet
- Keep chest up and core engaged
- Squeeze glutes at the top

**Key Form Cues:**
- Keep the kettlebell close to your body throughout
- Don't let knees cave inward - push them out
- Maintain neutral spine - don't round your back
- Use the deficit to achieve greater depth safely
- Keep your weight back on your heels
- Drive up with power from your glutes and quads

**Benefits of Deficit:**
- Increases range of motion for better mobility
- Challenges glutes and quads through longer range
- Improves squat depth over time
- Great for building strength in the bottom position

**Common Mistakes:**
- Not utilizing the full range the deficit provides
- Letting knees collapse inward
- Leaning too far forward with the kettlebell
- Coming up on toes instead of driving through heels

**Muscle Focus:**
- Primary: Glutes, quadriceps, adductors
- Secondary: Core, calves for stability

The wide stance targets your inner thighs while the deficit challenges you through an extended range of motion!

Deficit Wide Stance Squats

Reps: 8-10 each side 

Engagement Strategy: maintain engagement and exhale deeper each time 

Modifications: remove deficit, side plank hold

Form:
Setup:
	•	Position forearm on an elevated surface (bench, step, or platform)
	•	Lie on your side with forearm perpendicular to your body
	•	Stack your feet or place top foot in front for stability
	•	Create a straight line from head to feet
Starting Position:
	•	Lift into side plank with body elevated off the ground
	•	Bottom forearm supporting you on the elevated surface
	•	Top arm can be on your hip or extended toward ceiling
	•	Core engaged with body in straight alignment
Dip Movement:
	•	Lower your hip down toward the ground in a controlled manner
	•	Allow your obliques to lengthen as you dip down
	•	Go as low as comfortable while maintaining control
	•	Don’t let your body rotate forward or backward
Return Phase:
	•	Engage your obliques to lift your hip back up. Exhale and cinch core tighter 
	•	Return to the starting side plank position
	•	Squeeze your core at the top
	•	Maintain straight body alignment throughout

Key Form Cues:
	•	Keep your body in one straight line - no sagging or piking
	•	Don’t let shoulders roll forward
	•	Control the descent - don’t just drop down
	•	Focus on the obliques doing the work
	•	Keep your supporting forearm stable on the platform
	•	Breathe steadily throughout the movement


Benefits of Deficit:
	•	Increases range of motion for deeper oblique stretch
	•	Challenges core stability through greater range
	•	Builds functional lateral core strength
	•	Improves control in extended positions


Muscle Focus:
	•	Primary: Obliques and lateral core
	•	Secondary: Shoulders, glutes for stability
The deficit allows for a deeper range of motion, making your obliques work harder through the full movement pattern!

Elevated Side Plank Dip

Recommended reps: 8-10
Recommended Engagement Strategy: Maintain engagement and exhale through entire rep

Modifications: lift both knees as high as you can, lift just one knee as high as you can, reverse crunch on bench, tuck ups on bench


Form:
- Hang in a neutral position
-engage core to stop swinging and prepare for movement
-Exhale as you lift your legs into the air so that your 
- continue to lift hips so that your knees roll toward your chest
-the more flexion in your spine the better
-roll your knees to your chest as high as you can and lower back down to the starting position
-exhale and maintain engagement entire movement to manage pressure

Hanging Tuck ups

Circuit B: Core Focus

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 3 Day 2| 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 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

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.

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 Sizzle| Week 3 Day 2| Functional Strength & Core

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