Name: Playbook - Hannah Bower - Summer sizzle| Week 1 Day 2l Metabolic Conditioning
Uploaded: 2026-06-14T19:46:58.657Z
Duration: 40 min
Description: Summer sizzle| Week 1 Day 2l Metabolic Conditioning

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

Morgan

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!

Kelsey

Rachel T

Veronica

Ashley

Taylor

Eugenia

Jaime

Wow, this was a good old fashioned HIIT workout! PHEW! Dripping sweat

Alexandra

I haven’t sweat like that in a looooooong time! Make sure to have an extra towel ready just to wipe the dripping sweat!

Laura

Today WILL challenge you. But you ARE tough AND CAPABLE! Modify it as needed and know this is just a starting point not your finish. Today is also about testing muscular & cardiovascular endurance/capacity

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

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

Modifications:
Beginner: Perform on the ground from a knee side plank with the ball squeeze, rotating with control

At home/no bench: Use a sturdy step or stacked plates for the elbow

Muscles: Obliques, adductors, transverse abdominis, hip stabilizers, core stabilizers, pelvic floor

Benefits: Builds lateral core strength and adductor endurance by combining an elevated side plank with rotations while squeezing a ball between the knees, firing the adductors. Ribcage mobility & pelvic mobility 

How to:
Set up in a side plank with your elbow on an elevated surface like a bench or box, squeezing a small ball between your knees. 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. Keep squeezing the ball the entire time. From the side plank position, rotate your top arm under your body and then back open to the ceiling with control. The elevated elbow increases the demand on the obliques and the ball squeeze keeps the adductors and pelvic floor engaged throughout the rotation. Keep hips high and stacked.

Cues:
• Squeeze the ball between the knees the entire time
• Keep hips high and stacked, don’t let them sag
• Rotate under and open with control
• Breathe into the back body while holding the plank
• The elevated elbow increases the challenge, own it

Mistakes: Losing the ball squeeze during the rotation, hips sagging or dropping during the movement, rotating from the low back instead of the thoracic spine, bearing down instead of breathing into the back body, losing ribcage over pelvis alignment, rushing the rotation instead of controlling through the full range.

Elevated side plank adductor rotations

Reps: 10 

This exercise targets the adductors, core stability, and lateral hip strength while challenging anti-lateral flexion.​​​​​​​​​​​​​​​​

Modifications: just hold, use band under hips to support you, inner thigh lifts lying on side

Alternatives: adduction machine, glute bridge + block squeeze 

Form: 
	•	Position yourself perpendicular to a bench, chair, or low surface
	•	Place top leg (upper leg) on the surface at about mid-shin level
	•	Bottom leg hangs straight down in the air
	•	Support yourself on your forearm (bottom elbow under shoulder)

	•	Bottom forearm planted on ground, elbow directly under shoulder
	•	Top leg resting on surface with bent knee contact point
	•	Bottom leg hanging straight and parallel to floor
	•	Body should form straight line from head to hanging foot
	•	Core engaged, hips squared

	•	Lower hips toward the ground by allowing bottom leg to drop
	•	Maintain straight body alignment
	•	Keep top leg in contact with the surface
	•	Control the descent - don’t drop quickly
	•	Lower until you feel stretch in inner thigh/adductors
Lift Phase (Raising)
	•	Squeeze inner thighs (adductors) to lift hips back up
	•	Return to straight plank position
	•	Drive the movement from the top leg pushing into surface
	•	Maintain core engagement throughout
	•	Control the ascent back to starting position
Key Points
	•	Short lever means contact point is at knee/high shin, not foot/annkle
	•	Focus on adductor strength to control the movement
	•	Keep core tight to maintain straight body line
	•	Don’t let hips rotate or twist during movement
	•	Bottom leg stays straight and active throughout
	•	Start with small range of motion and progress gradually

Short Level Copenhagen Lifts

Modifications
Without backwards movement, slower tempo, just stand in place holding toes off ground (hold onto something for balance)

Alternatives
calf raises
Muscles
Tibialis anterior, calves, hip flexors, core, feet stabilizers

Benefits
Builds tibialis anterior strength through heel walks which improves ankle stability and prevents shin splints. The backwards pogo hops develop calf power and quick ground contact. Progress to side-to-side single leg hops to improve lateral power and faster ground reaction time.

Form
Walk on your heels with toes lifted off the ground, engaging the front of your shins (tibialis anterior). After heel walks, transition to pogo hops backwards - small quick bounces moving backwards on the balls of your feet. As you progress, work on side-to-side single leg pogo hops, focusing on being quicker and faster off the ground with minimal ground contact time.

Cues
	•	Walk on heels, toes lifted
	•	Engage front of shins (tibialis)
	•	Transition to pogo hops backwards
	•	Small quick bounces on balls of feet
	•	Move backwards with control
	•	Progress to side-to-side single leg
	•	Quick and fast off the ground
	•	Minimal ground contact time

Mistakes
Toes touching ground during heel walks, excessive ground contact time on pogos, losing balance, insufficient shin engagement, or progressing to single leg before mastering bilateral movement.

Tibialis Walks + Pogos

Recommended reps: 10

Modifications: hold onto a wall, can perform flat on the ground

Form:
-start with your chest tall, ribs stacked over pelvis and balls of your feet firmly planted on the edge of a safe surface
-drop your heels as far as range of motion will allow
-then press through the balls of your feet to go as high onto your toes as possible 
-pause at the top of your rep 
-lower SLOWLY as far below the surface as you can.
-the key for these are slow and controlled, range of motion

Toe Raises

Movement Prep

You are a stud, now let’s flush those quads out with some gentle stretching. Choose 1-3 of the exercises below. There are 2 different variations of the same stretches using different equipment. You may also find one stretch easier/more beneficial for you.

Recommend reps: 5-10 per side 

Modification; limit range of motion, remove the reach

Substation: standard lizard 

Form:
-start in a kneeling lunge position with one knee flat on the ground one foot planted forward 
-drop your chest to plant your hands beside your front foot 
-from there, extend your back knee that’s kneeling out straight at the same time that you roll your weight to the side that is opposite of your forward planted foot 
-roll so far that your hips are on the ground and stacked on top of each other, your planted forward foot stays still throughout this 
-you should feel a big IT band, side body stretch
- take your top hand and reach it up and over your head breathing in deep
-lower your arm, plant both hands on either side of your front foot
-roll your hips square to the ground, plant your back knee on the ground so that you can push back into a kneeling lunge position 
-repeat

Deep Lizard Dynamic Stretch

Reps: 30 seconds each side

Modifications: no band, use wall or bench/box to support back leg 

Form: 
-Loop the resistance band around the back of your thigh. Just under glutes (the kneeling leg)
- Reach back with your hand on the same side to grab the other end of the band
-. You can also reach across with your opposite hand if more comfortable

- Pull gently on the band to bring your heel toward your glutes
-Simultaneously push your hips forward slightly
-Keep your torso upright - don't lean forward
- You should feel the stretch in your quad and hip flexor of the back leg

Banded Hip Flexor + Quad Stretch

Reps: 30-45 seconds each leg 

Form: 
- Lie on your side (with your legs extended straight away from your body.

- Position your right arm bent under your head for support.

- Make sure your hips and shoulders are aligned vertically to the floor.

- Bend your top knee and pull your heel up toward your buttock.

- Use your top hand (left hand) to grab the top of your foot.

- Engage your core muscles to maintain a neutral spine position and stability through your pelvis.

-take your opposite foot and bend it so it’s at a 90 degree angle and place your heel top of your knee and gently push down
-as you push down with your foot, squeeze glutes and push them forward into a small posterior pelvic tilt 
- you should feel a deep stretch all the way up your quad and into your hip flexor 

- As you exhale, gently pull your foot and lower leg toward your tailbone while keeping your thigh and knee pointing straight out from the hip joint.

- Hold this position for 30-45 seconds.

- Release the stretch, straighten your leg, and contract your quadriceps muscles.


If you find it difficult to reach your foot, you can use a towel or strap wrapped around your ankle to help pull your foot toward your buttocks.

Side Lying Pretzel

Muscles
Diaphragm, intercostals, pelvic floor, transverse abdominis, core

Benefits
Builds proper breathing mechanics and teaches posterior rib cage expansion while encouraging pelvic floor relaxation. Improves diaphragm function and develops awareness of 360-degree breathing. Particularly beneficial postpartum for restoring proper breathing patterns after pregnancy, addressing rib flare, releasing a hypertonic pelvic floor through intentional lengthening, and creating space in the rib cage for better posterior breathing. The band provides feedback for lateral rib expansion while the ball encourages proper breathing without excessive chest lifting. The kneeling position promotes posterior rib cage expansion essential for balanced breathing and pelvic floor function.


Form Place a resistance band around your rib cage at the level of your bra line. Place a small ball on your upper chest. Start in a kneeling position, then fold forward over your thighs into a child’s pose-like position with forehead resting down. The band should feel snug but not restrictive. Take a slow diaphragmatic inhale, focusing on expanding your rib cage into the band in all directions - front, sides, and especially back. Feel your posterior rib cage expand and your back ribs push into the band. As you inhale, intentionally lengthen and relax your pelvic floor. The ball on your chest should move minimally - breathing should come from the rib cage, not chest. Exhale slowly and fully, allowing the ribs to naturally recoil. Continue breathing slowly and deeply, focusing on posterior rib cage expansion and pelvic floor relaxation with each inhale. Practice for several breath cycles.

Cues
- Band around rib cage at bra line
- Ball on upper chest
- Kneel and fold forward over thighs
- Forehead resting down
- Inhale: expand ribs into band all directions
- Focus on posterior rib cage expansion
- Feel back ribs push into band
- Lengthen and relax pelvic floor on inhale
- Ball on chest moves minimally
- Exhale: allow ribs to naturally recoil
- Breathe slowly and deeply
- Focus on back rib expansion and pelvic floor relaxation

Mistakes
Chest breathing instead of rib cage breathing, ball moving excessively indicating improper breathing pattern, not expanding into band posteriorly, holding breath or breathing too shallowly, tensing pelvic floor instead of lengthening on inhale, rushing through breaths, band too tight restricting movement, not maintaining kneeling fold position, or insufficient focus on posterior rib cage expansion.

Banded Diaphragmatic Breathing + PF Relaxation

PF cool down| Cool Down

Summer sizzle| Week 1 Day 2l Metabolic Conditioning

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

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

Summer Sizzle| Week 3 Day 3| Power & Athleticism

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

Summer Sizzle| Week 3 Day 1| Power + Athleticism

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

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

Jessica

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

Erin

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

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

Summer sizzle| Week 2 Day 2l Metabolic Conditioning

Summer Sizzle| Week 2 Day 1: Power + Athleticism

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

Summer Sizzle| Week 1 Day 5: Core + Recovery

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

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

This was sooo fun and wow dripping sweat yet again!

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

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

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

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 1 Day 2l Metabolic Conditioning

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