Name: Playbook - Hannah Bower - Summer Sizzle| Week 3 Day 3| Power & Athleticism
Uploaded: 2026-06-14T19:46:58.590Z
Duration: 35 min
Description: Summer Sizzle| Week 3 Day 3| Power & Athleticism

Today is FUN! (Or I thought so) there is some fun new moves this workout! All exercises that incorporate core & stability that will help improve power and body control. 

This is another day to add in a strength move before you begin! 4x4-5 reps. Or add in cardio/run!

Priming body for workout. Because the first circuit can be used as a warmup, today will be shorter!

Form:
-Standing with your back against a wall place your elbows at a goal post position.
-Raise your hands above your head WHILE keeping your back, shoulders, and elbows touching the wall

Serratus Wall Reaches

Recommended reps: 5-10 per side

Modifications: limit range of motion, hold onto a stable surface 

Form:
-start kneeling with your ribs stacked over your pelvis, and shins firmly planted on the ground 
-lift one knee and place your foot on the ground out in front of you into a kneeling lunge position 
-first, establish a posterior pelvic tilt by scooping your hips forward, this alone can create a stretch in hip flexors 
-with a posterior tilt you will then reach your hand that is opposite of your forward planted foot and reach it up over your head and then as far laterally as possible 
-you will feel this in your side body 
-pause at the top of your range of motion 
-maintain your pelvic tilt as you lower your hand 
-release your pelvic tilt to an anterior tilt (arched back) 
-then start the process over by shifting your hips forward like you’re throwing a bowl of water onto yourself 
-reach your hand up and over head

Posterior Tilt Serratus Reach

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

Warmup

I love this superset for the following:

- Pre-fatigues core muscles, making the Z press more challenging and forcing better engagement

- Teaches force generation from unstable positions, improving athletic movement patterns. ( you can’t use momentum or other body parts to help press)

- Builds injury-prevention strength for dynamic activities and sports performance (hello core and hip flexor strength)

- Supports the return to athletic movements emphasized in this summer burn program

This superset strategically challenges your stability foundation while preparing your body for athletic demands. The combination builds the type of functional strength that supports dynamic movement and reduces injury risk as you return to more explosive training.

Reps: 6-8

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

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

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

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

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

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

Z Press

Recommended time:10-12 reps
Recommended weight: light

Modifications: seated tuck ups, seated bicycles, eccentric sit-ups 

Equipment substations: chair, sofa, coffee table (can place foot under bench or sofa)

Form:
-start seated with your ribs stacked over your pelvis
-place your foot under a heavy dumbbell, or secure surface (couch)
-allow your other foot to either dangle or lift it off the ground
-keeping a tall chest and maintaining your ribs over your pelvis begin to lean your torso backwards as far as range of motion will allow
-Once you hit your range of motion (be mindful of core engagement) engage your hip flexors and TVA to lever yourself back to upright
-the goal is to keep your torso as upright and in line throughout the levering process

Seated Single Leg Levers

Superset A

This is a lower body circuit with an emphasis on core! If you want to be more athletic the core needs to be challenged in various positions, like the front hold in toe taps and stability required for Copenhagen planks

You are repeating Bulgarians so if you can increase weight, do so! If you’re stuck at a certain weight for 8 reps, slow down the tempo. This is another variation of progressive overload you can use.

Reps: 8 each leg 

Modifications: split squat on ground (stationery lunge)

Form:
- Place rear foot on bench or elevated surface behind you
- Position front foot further forward than normal split squat stance
- Keep most weight on front heel, rear foot only for balance
- Lower straight down by sitting back into hip hinge motion
- Descend until front thigh is parallel to floor or below
- Lean torso slightly forward to increase glute activation
- Drive through front heel focusing on squeezing glute to stand
- Keep front knee tracking over toe, don't let it drift inward
- Minimize push from rear foot, let front glute do the work
- Control the descent slowly, pause briefly at bottom
- Complete all reps on one side before switching legs

Bulgarian Split Squat

Reps: 10-12

Modifications: weight by side, hold onto something for balance support
Progression: higher surface 

This exercise builds single leg strength, balance, and control while targeting your quads, stabilizing muscles for knee health.​​​​​​​​​​

Form: 

- Stand on sturdy elevated platform (about 6 inches high)
- Position one foot near the edge of the platform
- Keep the other foot planted firmly in the center for stability
- Maintain good posture with core engaged

- **Begin the squat**: Slowly bend the knee of your standing leg
- **Lower one leg**: As you squat down, extend your free leg off the platform toward the ground
- **Tap the ground**: Lightly tap your toe or foot to the ground while maintaining the squat position
- **Control the ascent**: Push through your standing leg to return to the starting position
- **Lift the tapping leg**: Bring your free leg back up to the platform as you stand
- don’t let knee cave in 

**Key Points:**
- Keep most of your weight on the leg that stays on the platform
- Don't put significant weight on the tapping foot - it's just a light touch
- Control the descent and avoid dropping down quickly
- Keep your knee aligned over your toe on the standing leg
- Maintain balance throughout the entire movement
- Use your arms for balance if needed
- Start with partial range of motion if full depth is challenging

Single Leg Toe Taps

Reps: do 8-10 lifts followed by hold

Modifications: Perform bodyweight only, reduce hold time, place support (bench/box) lower, or keep top leg bent with foot on floor for assistance as you lift 

Alternatives: Standard side plank, lying inner thigh lift with ankle weights, long lever Copenhagen plank. please wait on hip instead of inner thigh.

Muscles: Adductors (inner thigh), obliques, transverse abdominis, shoulders, deep core stabilizers.

Benefits: Strengthens the adductors and deep core, improves hip and pelvic stability, and challenges anti-lateral flexion strength. Adding external load increases intensity and prepares the hips and core for higher athletic demands.

Form:
Set up sideways with your forearm on the floor and inside of your top knee resting on a bench or box (short lever position). Extend bottom leg out in front of you, bent and hovering. Place a weight plate or dumbbell on the extended leg to increase load. Brace your core and lift hips, forming a straight line from shoulders to knees. Hold for time, keeping control, then slowly lower out of position. Switch sides.

Cues:
	•	Drive knee firmly into bench/box.
	•	Keep hips lifted and square, avoid sagging.
	•	Engage core and keep shoulder firm
	•	Maintain control of the weight on the extended leg.

Mistakes: Letting hips sag, rotating torso, losing tension in the adductors, holding breath.

Loaded Short Lever Copenhagen Plank

Triset B

Recommended reps: 18-24 (6-8 with heavy weight, 6-8 medium, 6-8 body weight)
Recommended sets: 3
Recommended weights: heavy, medium, bodyweight 

Modifications: can perform all reps at one weight, or body weight 

Substitutions: Superman, good mornings, 

Equipment substitutions: can place hips on the edge of a bench or even the bar (racked safely on bar rack)

From:
-place your hips on the edge of a safe surface and your chest down by the ground, make sure you’re feet are pressed against a low surface for stability 
-place your weights (heavy on top) on the ground
-hold the first heavier weight with extended arms 
-using your glutes, hamstrings, and back lift your torso as high as you can 
-pause at the top of the rep
-repeat reps with the recommended heavier weight 
-drop that weight and immediately pick up your medium weight 
-repeat recommended reps
-drop that weight and then perform final set of reps with just your body weight

Finisher: Back Extension

Please focus on diaphragmatic breathing in this superset and guiding your breath to your pelvic floor

Recommended rack walk squats: as many as feels good 
Recommended duck squat rocks: as many as feel good 
Recommended deep duck squat breathing: 5-10 deep breathes

Modifications:, limit range of motion 

Substitutions: can hold onto a band, rack, railing, table, door frame, or any stable surface 

Form:
-start holding onto a stable surface or your choice that’s about chest level when you’re in a deep squat 
-duck your head so that your knees are pressed against your chest 
-pull against the stable object so that you feel a stretch in your upper back and lat muscles
-continue to pull against the object as you shift from side to side 
-as you shift to one side perform a deep breath into the side that is open and being stretched 
-rock back and forth nice and slow continuing to perform deep breaths as you open and shift 
-only go as far as range of motion allow

Duck Squat Rocks + Knees to Chest Breathing

Recommended Reps: 10 breaths 
Breathing strategy: deep diaphragmatic breaths with focus on pelvic floor 

Modification: take out rocks 


Form cues: 
- starting in a modified side plank with shoulders aligned with hips, one knee bent underneath your pelvis
-place hand behind head so elbow is toward ceiling
- rotate upper elbow towards the ground so entire torso turns down
-inhale into that lateral ribcage focusing on expanding back and side ribcage 
-rotate back up through an exhale breath 
-then pushing off the hand firmly planted on front on ground 
-rock into a side butterfly or clamshell position and inhale into the pelvic floor
-really let the tension go
-exhale push off legs back into side plank 
-repeat

Butterfly Thoracic Tilts

Muscles: Pelvic floor, deep core (transverse abdominis, obliques), adductors, glute medius, multifidus

Benefits: Builds ribcage mobility relative to the pelvis, preparing the body to stabilize and breathe better under load. The hip shifts challenge pelvic floor connection and adductor control while the bear twist trains internal and external oblique coordination through rotation, improving how the ribcage and pelvis communicate during movement.

How To:
Set up on all fours with a small ball squeezed between your knees. Lift your knees one to two inches off the floor into a bear plank. From here, lower one knee to tap the ground and return back up, then repeat on the other side. Keep the ball squeezed throughout. After completing your hip shifts, stay in the bear plank and rotate both knees together to one side, then back to center and over to the other side.

Cues:
	∙	Squeeze the ball the entire time through both movements.
	∙	Tap the knee with control, do not drop or slam it down.
	∙	On the twist, both knees move together as one unit.
	∙	Keep knees hovering low between reps.

Mistakes: Losing the ball squeeze during transitions, dropping the knee instead of tapping with control, letting one knee lead the other during the twist instead of moving together, hips piking or sagging, or holding breath.

Hip shifts +adductor bear twists

Pelvic Floor Cool Down

Summer Sizzle| Week 3 Day 3| Power & Athleticism

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

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

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

Summer Sizzle| Week 3 Day 1| Power + Athleticism

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

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

Jessica

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

Rachel T

Erin

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

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

Hannah

jessica

Taylor

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

Veronica

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

Alexandra

Summer sizzle| Week 2 Day 2l Metabolic Conditioning

Eugenia

Laura

Summer Sizzle| Week 2 Day 1: Power + Athleticism

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

Summer Sizzle| Week 1 Day 5: Core + Recovery

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

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 3| Power & Athleticism

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