Name: Playbook - Hannah Bower - W1/D4 30 Minutes and Under: Optional Mobility & Recovery
Uploaded: 2024-01-18T19:28:18.154Z
Duration: 30 min
Description: W1/D4 30 Minutes and Under: Optional Mobility & Recovery

Great little workout! Loved the mobility section too!

Mhairi

sara

I’ve been doing the mobility portion of this workout before I go to work and it sets me up for a good day.

Camille

Been sick for a week- this was my first workout to ease back into it and I loved it

Danielle

❤️‍🔥❤️‍🔥 I added one of the upper body sessions to this as well. 
I have way more core strength then I realized 🥹 can’t wIt to build upon this

Jessica

I was debating a stretch and mobility paired with a walk. But I said to myself I might as well see what the workout is for the day. And to my happy a surprise it was a good stretch. Much needed after three days of hard workouts and being sore.

Stephanie

Veronica

I loved this! Can’t wait to do it next week that stretch feels soooooo good !

Cammie

Loved the mobility flow! I could feel my body relaxing and my mind calming! Though tuck outs though!!!🥵

Casey

Elissa

This felt so good after yesterday's day 1 fundamentals!

Courtney

LOVED the mobility sesh 💕 started my period today so this was perfect 🤍

alyssah

Oh how I needed a good stretch!! Only did 1 circuit of core. Apparently a lot weaker than I realized 😅 but my goal is to do more every time!!

Jacee

Katie

Amanda

The core circuit was tough! I completed just one round as I haven’t done a core workout in a couple years and I didn’t want to push myself too far. Excited to continue working on my core strength though!

Mikayla

Love this one! Needed a good mobility day!!

Brittney Howell

Nice recovery after the hellish rounds yesterday haha I love this workout.

Bekah

Didn’t love the format as much. It was hard to do the movements and keep track of the next one. A verbal cue would have been nice. Especially doing it on my phone screen, I had to keep pressing the back button so that I could see the preview of the next exercise.

Aubrey

Orders to rest shoulder and no weights so mobility and core it is! Love love love the mobility and got one round of core done. Aiming for two rounds next time!

Emily Jacobs

I’ve been sick this week and my body just really craved this mobility circuit! And it felt good to get a core burner in there as well!! Feeling so much better!

Celia

Gurpreet

I REALLY enjoyed following along with both you sisters. So restorative. Thank you!🙏

Madison

Amazing. Skipped these at first but now realize what I was missing. All about mindset and being okay, with an “easy” or “low calorie” burn workout.

Britney Winter

Ashly Vandenengel

Liked the mobility, would help to have done verbal cues.  Abs- I've got to work on activating the pelvic floor before the TVA and core. 🫤

Leigh-Ann

Absolutely loved this after a big day yesterday…this whole challenge thus far just fits in my schedule seamlessly ☺️

Sara

I wasn’t feeling 💯 today so this was just the thing my body needed.  Some active recovery. 🙌🏻🧘🏻‍♀️

Michelle

The mobility was just what I needed! And the core was fairly challenging because I’m still working on weakness/instanility from my last pregnancy/delivery (19 months ago, lol)

mary kate

Did some modifications due to pregnancy, but definitely a burner. Loved the mobility stuff at the beginning, may return to it!

Devon

Had to revisit this! Starting returning to my jiu jitsu training, tried to go light on the mats, but still exhausted/sore. So this weeks 3rd workout was getting me to do mobility and a set of core. 
This one will be on repeat for recovering days! Absolutely love it

Kalli

That mobility circuit felt really good! The core circuit was a little intimidating but Michals modifications made it very warm and welcoming. Did the full variations the first round then modified some on the second round in the core circuit.

Janine Ducharme

It was hard but I want a stronger core so it was nice to have the modifications!!

Delaney

Great concept but was looking forward to a pump day.

Bridgid

I forgot how much I dislike stretching and core work🤣 but because I know the importance it has to my health and body… I got it done! I KNOW I’ll be sore tomorrow. 🙌🏻🏋️‍♀️🫶🏻

Kayla Stock

This was great and I found it refreshing💪🏽

Lexi Lou Williams

Great? I love the modifications since I’ve had back surgery

Just feeling so off today, but the movement helped and I actually did really good with eating three quality meals today and paid attention to my portions which is a huge win for me. I got through the exercises once and finished off with some eccentric push-ups to work towards my goal for the challenge. I want to confidently be able to do push ups by the end of January!

Kara

This was such a good workout! I won’t be missing it on Saturday anymore!

Christina

That felt really good! I enjoyed the mobility way more than I thought I would. The change of pace in this 30 minutes is exactly what my body needed today!

Virginia DelBondio

I did the mobility yesterday and abs today on top of a bike workout… just what I needed!! Honestly I’m so bad at stretching and incorporating mobility into this is amazing

Ashley

Madison E

Definitely needed this today! Only had time for one round of the core circuit and my core is on 🔥

Im dead after this Workout. I did a cardio movement for 30 seconds in between each core exercise💪

Ina-Mari

Holy smokes that was killer in the best way 🥵

Julie

Shanele

Paula Kane

This will be in my weekly cycle going forward! I never do mobility nor abs often!! This felt amazing!! 🙌🏽

Angelica

This is an optional mobility and core workout.

Each week this workout will be the same. We want to build on the mobility & many of these are foundational mobility exercises.

This workout is designed to stretch, recover, and FEEL good.

Not every workout you do needs to be or should be: intense, high heart rate or really challenging 

It also doesn’t always have to be different! Practice and being repetitive is where the magic does take place. We hope by the end of the 6 weeks, the ab circuit becomes easier & your range of motion increases some! From there you make it more difficult.

If you want your fitness journey to last, slow moving days like this are so important.

The ab circuit has a more advanced version and beginner version. Remember we are trying to accommodate a wide range of fitness levels!

Michal will be showing modifications, all you need is your body.

Recommended time: 30 seconds 
Recommended tempo: slow 

Modifications shown by Michal: placing one foot on the ground at a time 

Form:
-start laying on your back 
-feet flat on the ground, core engaged, and hands behind your head
-lift up not just your head/neck , but your entire chest/upper back off the ground
-keeping your core engaged lift up your legs off the ground and straight them out in front 
-bend one knee and twist your torso to meet opposite elbow to opposite knee
-if you can, press them into each other
-untwist and lower
-switch sides

Bicycles

Recommended time: 30 seconds total, 15 per side 
Recommended tempo: slow 

Modifications shown by Michal: placing one foot on the ground at a time 

Form:
-start laying on your back 
-feet flat on the ground, core engaged if you see coning or feel pressure mismanagement , and hands behind your head
-lift up not just your head/neck , but your entire chest/upper back off the ground
-keeping your core engaged lift up your legs off the ground and straight them out in front 
-bend one knee and twist your torso to meet opposite elbow to opposite knee keeping your non-bent knee straight out in front of you 1-3 inches off the ground 
-exhale as you crunch/twist
-if you can, press them into each other
-keeping your lower body still and engaged, un-twist your upper body 
-perform only the upper body twist/crunch for the recommended time 
-switch sides at the halway point

Single Side Bicycles

Recommended time: 30 seconds 
Recommended tempo: slow 

Modifications: decrease range of motion of how far you extend your leg. The more straight it is, the more difficult it is.

Form:
-start laying on your back 
-knees bent at 90 degrees in the air, core engaged, and hands behind your head
-keeping your core engaged and a 90 degree bend in your knee, lower one leg to touch lightly the ground 
- keeping your core engaged as you exhale and lift the knee back up to 90 degrees 
-switch sides

Lower Deadbugs

Recommended time: 30 seconds 
Recommended tempo: slow 

Modifications shown by Michal: feet flat on the ground, lifting one knee up at a time (like lower body deadbugs but feet stay on the ground rather than air)

Form:
-start laying on your back 
-knees bent at 90 degrees in the air, core engaged, and hands behind your head
-keeping your core engaged and a 90 degree bend in your knees, lower BOTH legs to touch lightly the ground 
- keeping your core engaged lift your knees back up to 90 degrees 
-exhale as you lift both legs up and down if you see mismanagement of pressure 
-repeat

Lower Body Crunch

Recommended time: 30 seconds 
Recommended tempo: slow 

Form:
-start laying on your back 
-knees bent at 90 degrees and feet flat on the ground , core engaged, and hands behind your head
-keeping your core engaged lift not just your head, but your upper body, chest, and scapula off the ground 
- pretend a string is attached to your chest and your being pulled by the string 
-do NOT round your shoulders and pull on the back of your head
-keep chest tall and upright as you use your core to lift your upper body
-lower with control
- exhale as you crunch

Upper Body Crunch

Recommended time: 30 seconds 
Recommended tempo: slow 

Modification shown by Michal: limit range of motion, practicing rocking rather than lifting

Form:
-start laying on your back 
-knees bent at 90 degrees and feet flat on the ground , core engaged, and hands behind your head
-keeping your core engaged lift not just your knees, but your LowerBody, hips, and Glutes 1-2 inches  off the ground 
- pretend a string is attached to your feet and you are being pulled by the string 
-do NOT swing your feet to generate momentum 
-use your core
-lower with control

Reverse Crunch

Recommended time: 30 seconds 
Recommended tempo: slow 

Modification: shown my Michal: keep hips on ground rather than rocking them up. 

Form:

You are combining the last two exercises into one full body crunch.
-start laying on your back 
-knees bent at 90 degrees and feet flat on the ground , core engaged, and hands behind your head
-keeping your core engaged lift not just your head, but your upper body, chest, and scapula off the ground  but also your pelvis: tucking your hips toward your face.
- pretend a string is attached to your chest and your being pulled by the string 
-do NOT round your shoulders and pull on the back of your head
-at the same time engage your TVA to lift both knees off the ground 
-keep chest tall and upright as you use your core to lift your upper body
-meet your elbows and knees together in the middle of your torso
-lower with control

Full Body Crunch

Recommended time: 30 seconds 
Recommended tempo: slow 

Modifications shown by Michal: placing one foot on the ground at a time 

Form:
-start laying on your back 
-feet flat on the ground, legs extended,core engaged, and hands behind your head
-lift up not just your head/neck , but your entire chest/upper back off the ground
-keeping your core engaged lift up one knee at a time off the ground towards your elevated chest 
-if you can, grab your shin towards you and squeeze your core 
-release your legs and lower while keeping your upper body off the ground 
-switch sides

Knee to Chest

Recommended time: 30 seconds
Tempo: slow 

Michal demonstrating Modification: hands or forearms on the ground, limit range of motion

Substitutions: sit-ups, eccentric sit-ups, crunches 

Form:
-lay on your back with your feet extending straight out and your hands extending straight overhead 
-engage your core/TVA (see tutorials for more information)
-pretend a sting is attached to your chest 
-lift UP with your chest like someone is pulling the string first 
-lift your torso and your lower body to meet in a tucked positions (knees bent) in the middle of your torso  
-lower
-repeat

Tuck-Outs

Recommended time: 30 seconds
Tempo: slow 

Michal demonstrating Modification: keep chest more upright in a seated position, sit more on the meat of your glutes rather than sacrum upper glutes

Substitutions: sit-ups, eccentric sit-ups, crunches 

Form:
-start seated with your weight shifted towards your upper glutes/sacrum 
-keep your chest tall and core engaged 
-engage your core/TVA (see tutorials for more information)
-pretend a sting is attached to your chest 
-bend your knees at a 90 degree angle and lift them a few inches off the ground 
-twist your entire torso to one side as if to touch your elbow to the ground
-switch sides 
-repeat

Tempo Russian Twist

Recommended time: 30 seconds

Modifications: perform lifts or place hands on forearm 

Form
- Lying face down on the ground, arms and legs extended
- engage your core and your glutes 
- Raise both your arms and your legs
- lift up your chest and your thighs, get as much of your body off the ground as you can 
- Hold your position for the recommended time

Superman ISO Hold

Core circuit

W1/D4 30 Minutes and Under: Optional Mobility & Recovery

First workout in a while!! It was hard but I’m so happy to be here :)

Suzett

I’m not sure what I was doing wrong but I couldn’t get my photos or video to upload 🥹

Rebecca Smeltz

alejandra

30 Minute and Under Challenge

Great information!! Thank you for explaining all of this and your support throughout the challenge! I’m very excited to be a part of it!

Robin

Maryam

Common Questions

I started doing this program as it came across my email for a discount first 7 days as a trial, then afterwards I think it said like $8.99 for the month instead of $14.99. Hope that I read it correctly. This is what I’ve been looking for as I have read a lot of Hanna’s programs and I especially like that she focuses on different groups of the body and not just do continuous same over and over and over as that is what I was paying for. Score and it did not help me at all.

Renee Barker

3 Minute Follow Along Warmup

Jessi

I have really weak hip flexors so this was great! And a great way to get movement in on rest day

Celine

Just a little confusing with the cartwheels but overall good 🤩

Marcela

Additional Optional Hip Flexor Strength & Mobility

Amazing for tired old shoulders like mine. I want to do this twice a week!

Neacolette

Wow my upper body already feels waaayyy less tense. Thank you🔥❤️

Kirsten

Additional Optional Upper Body Mobility & Stability

Such good suggestions for shifting my mindset!! Focusing on where I’m at now and taking into consideration the season of life I’m in today.

Tiari

Mindset 1: Starting Small

Andrea

Took a few days off to reevaluate things 
Switch to the 30min  and under program and this is just what I needed ❤️

It was great! But I didn’t know I could use your timer. I know for next time

Jade

W1/D1 30 Minute and Under

I’m 9 weeks today and this definitely kicked my ass. In a good way 😅

Iris

W1/D2 30 Minute and Under

Autumn

Didn’t have a ton of time today but this hit ALL the right spots 🥳🥳🥳

Jillian

Jess

W1/D3 30 Minute and Under

I’m feeling accomplished with what I am getting done, it’s not as much or often as I anticipated and I wanted to go hard but it’s very sustainable and I feel good about it. Learning to leave the ego when it wants to hijack the narrative. 
Getting at least 3 work outs in a week felt great, accomplishing and made me happy. 
I will continue to do that. 
Meal prepping also feels good when I leave enough time on Sunday evenings to prepare my favourite meals, it makes it more exciting when I am hungry and I get to enjoy a nourishing meal that’s already made or pre-cooked.

Love what you said about not feeling bad for not meeting unrealistic goals

I appreciate your gentle and kind responses to all kinds of journeys. It feels very different than the main-stream approach to fitness & health! Re-writing the narrative is so important!

Mindset 2: Building, Flexibility, or Both

Got a little pregnancy energy back today. This felt great to do ❤️

Was feeling a quicker workout and I highly underestimated this. Tiny muscles that are often not used are shaking!

Morgan

Had to break in the middle for a nap wake up but got it down in the end! Feeling great for it!

W2/D1 30 Minute and Under

Simone Fisher

Had my two year old trying to do this one with me! Kicked my butt but was so good!

This was a great workout for the days you really don’t feel like working out but gotta do something! Got me a little sweat going and felt good to move.

W2/D2 30 Minute and Under

Dani

W2/D3 30 Minutes and Under

I was apprehensive about the mobility portion (I skipped it last week, just wanting to lift heavy) but decided to give it a shot this week and I’m glad I did!
Felt good for my body. Loved the core workouts as well.
Also, I’m two weeks into this program and it’s the first time using the timer on here instead of my own iPhone app. Game changer!

Marissa

W2/D4 30 Minutes and Under: Optional Mobility

Beautifully put ❤️‍🔥 I have gone further in this program then I have any other program in my life because of all the things we’ve stated here. Pushing past through negative thoughts and actually seeing results because of it ❤️‍🔥

Great reminder to stay positive even on those bad days

Caroline

This week, I’m saying no to going extremely hard in my workouts that leave me so sore, even though I want to lift heavy and hit some PR’s. 
I’ve said no to excuses, like procrastinating my workouts. Saying no to junk food and nurturing my body with protein and whole foods.

Mindset 3: Say No

Kristen

Arms are like noodles, feeling good!! 💪

Felt so so so good! Back at if after 3 weeks out due to bronchitis!!! Slow and steady and it burned!

W3/D1 30 Minutes and Under

Exactly what I needed after a very long work day.

W3/D2 30 Minute and Under

My toddler decided to tap the stars! I have No clue what he picked. 

This workout set is one of the examples that I love doing your workouts Hannah. These were easy to follow, simple workouts but they kicked butt, arms and core!

Brittney

Tougher than it looked, but feeling good!

W3/D3 30 Minute and Under

Wow! 15 weeks post c-section and this was hard/great! Definitely modified but loved it!

I had 1 set of core in me today (mom time 🥴) very much love the movement it entails.

These optional days are my favorite and I look forward to them! Working my way up to being able to do two rounds of the ab circuit, but super happy with being able to complete one round (mostly) without modifications !

W3/D4 30 Minutes and Under: Optional Mobility

Think I need to watch this video every day 🥰

Absolutely love this mindset and a small part of me definitely needed to hear it.

Thanks so much for this! I really appreciate how you gave me understanding about the balls to the wall method. I used to think balls to the wall was the only way to go and that if every single workout I did not hit a personal best then it was a failure. So based on this trying to hit personal best every single workout I thought literally within how much time will it be before I can lift a car or something I thought when will the end be how how heavy do I need to lift and I had started to think that I don't need to hit a personal best every time and this video really helped me understand from your point of view the person with more experience the certified person that every workout does not equal 20 new personal best thank you.

Mindset 4: Separating Effort From Performance

Great sweat and workout without making me want to quit or it being impossible to get through.

Doing this in slow movement is really good! 💪🏼🥵

Carina

Went up in weight for most leg exercises but not arms cuz I don't have enough dumbbells lol, but still felt so good! 3 full rounds with 2 minutes left, so I filled it with rebounding! 🥵🔥

W4/D1 30 Minute and Under

Love this workout! When I’m shorter on time or just need a solid full body workout, this one kills it!

Lindsey

Loved this workout from the first week! I had to modify today and skip a few exercises today, but it was still good!

W4/D2 30 Minute and Under

Workout was great! I’m not sure if this is possible, but it would be really nice to be able to set my entire app to lbs …. It’s a bit distracting to have to switch each and every single exercise to lbs 😬 I have looked around the app to see if this is possible and so far, I’ve been unsuccessful.

W1/D4 30 Minutes and Under: Optional Mobility & Recovery

Community

More workouts from Hannah Bower