Name: Playbook - Hannah Bower - W10/D4 Bridge: Full Body
Uploaded: 2026-06-14T19:47:01.573Z
Duration: 30 min
Description: W10/D4 Bridge: Full Body

Kiki

Beatrice

That's quick little doozie!!! That core circuit is no joke!

Cynthia

Naomi

Aissa Trevino

Kirsten

Maggie

Emilia

Krystal

Such a great full body workout! Love the structure!!

Nicole

Something is better than nothing! Had to cut each set short by 2 minutes to fit it in but better for the movement!

Molly

Fanney

Shelby

Anessa

Sarah

REMINDER: bridge program is not permanent, if you like a workout, be sure to save it! 

This full body will be a strength based full body!

You will need medium to heavy dumbbells

You will go through the following movements as many times as you can in 12 minutes. Try to minimize rest if you can.

Recommended reps: 5-10
Recommended weight: heavy 

Modifications: limit weight used 
Substitutions: sumo deadlift 

This movement is a combination of a sumo deadlift and sumo squat. 

Equipment substitutions: kettlebell or dumbbell 

Form:
-Start standing with your chest tall, ribs stacked over pelvis, and feet wider than hip width distance apart, with your toes slightly pointed outward
-Hinge your hips by sitting your glutes backward keeping your core engaged and spine neutral
-Hold a weight directly underneath your pelvis and lower into a squat 
-press back to standing maintain the hinge

Hinge Squat

Reps are per side 
Recommended reps: 4-6
Recommended weight: medium 

Modifications/substitutions : Bulgarian split squat, single leg Romanian deadlift 

Form:
-start standing with your chest tall and feet hip width distance apart, like you would a standard squat 
-Take one leg and slightly place it backwards a few inches
-keep the majority of your weight on your front leg
-you can hold your weight down in front
-perform a deadlift by hinging at the hips (think about pushing your butt back)
-use your back leg for as much or as little support as you need

B Stance Romanian Deadlift

Recommended reps: 5-8
Reps are per side 
Recommended weight: medium to heavy 

Modifications: perform as Bodyweight, limit range of motion, can place foot up on elevation 

Substitutions: single leg squat to chair 

Form:
- Start in a kneeling position. Core is engaged, chest tall, shoulders retracted, shins  firmly planted on the ground 
- Keep your chest up and hold dumbbell(s) at your shoulders (front racked) or down in front by your inner thigh 
- Place one of your feet a few inches in front by firmly planting your foot on the ground 
-begin to lean forward by driving your knee over your toes 
- it is okay to lean forward in a hinge motion if you would like 
-toes and knees can point forward or slightly outward, but they cannot fall inward 
- Press through your quads and keep your torso still as you push back to kneeling
- Complete desired reps then repeat on the opposite side

Tempo Side Lunge

Reps are per side
Recommended reps: 5-8
Recommended weight: medium to heavy 

can always use a barbell on your back as well

Don't have heavy weights: increase reps, slow down tempo, add a pause at the bottom

Modifications: Don't have space? You can always do one or two steps and then turn around, stationary forward lunge

Substitutions: reverse lunge

Form:
-Start in a standing position with your chest over your pelvis, feet firmly planted on the ground and your weights hanging down by your side (can use a barbell on shoulders)
-Engage your lats and retract your shoulders so that you do not have forward rounded shoulders, chest is tall by stacking ribs over pelvis 
-Appropriately engage core to manage presure
-Place one foot firmly on the ground a few inches forward 
-Hinge forward at the hips slightly as you bend both knees to 90 degrees or however range of motion allows
-Do not let your k

Walking Lunges

*one of the progressions for standard sissy squat*

Recommended reps: 5-10

Modifications: can use a cable, use - a band or multiple bands to hold onto, limit range of motion 

Form: 
-optional* station a band or multiple bands, at midline level height while your on your knees, to a steady object
-scoot back so that there is tension. The farther back you are, the more assurance you will get; the closer, the more Bodyweight this becomes 
-in a kneeling position with your chest tall lean your whole torso backward 
- it is very important to engage your core and keep your torso stable as you lower down 
-go as far as range of motion allows
-engaging your core, hip flexors, and quads keep your torso straight as you lift back up to kneeling

Bodyweight Leg Extensions

Lower Body Circuit

You will need a light to medium pair of weights for this circuit

Recommended reps: 5-10
Recommended weight; light to medium 

Equipment modifications: bands, kettlebells 

Modifications: can perform on bench or standing with cables 

Form:
-lay on your back and engage your core, plant your feet firmly in the ground 
-press your weights narrow overhead so that they are touching 
-keeping your core engaged and a slight bend in your elbows slowly lower your weights laterally out to the side 
-the closer to the ground your weights get the more important it is to keep a bend to your elbows
-lower until 1-2 inches above ground or however much range of motion will allow 
-engaging your pecs and chest, adduct the weights back together overhead
-again maintain bend in elbow 
-repeat

Chest Fly

Recommended reps: 5-10
Recommended weight: light to medium 

Modifications/ substitutions : overhead tricep extensions, Bodyweight skull crusher, tricep kick backs

Form:
- Lay on the floor or bench, hold the dumbbell or weight with your arms extended overhead 
- Bend at the elbows, keeping your upper arms completely still to bring the dumbbell to your forehead
- Make sure you keep your elbows don't flare out
- As you come up engage your triceps

Skull Crusher

Reps are per side
Perform all reps on one side first 
Recommended reps: 5-8
Recommended weight: light to medium 

Modifications: Bodyweight or with a band, remove the twist 

Substitutions: Turkish get-up or overhead static hold 

Form:
- Start in a kneeling position with your shins flat on the ground 
- chest is tall ribs stacked over pelvis and chin neutral 
-press overhead a light weight, keep your wrist in alignment with your shoulder 
-keeping your shoulder retracted and engaged 
-lower your chest down to the ground as you slightly twist your torso 
-keep your weight pointed still towards the ceiling as you try and touch your opposite arm forearm to the ground
-keep your chin and eyes looking at the weight the whole time 
-using your obliques, and core, begin to raise your chest 
-keep the weight still the entire time

Kneeling Windmill

Recommended reps: 5-10
Recommended weight: medium to heavy 

Equipment Substitution: barbell, kettlebell, band 

Modifications: can perform standing 

Substitutions: alternating shoulder press 

Form:
-in an kneeling position, engage your core and plant your shins firmly on the ground 
-press your weights to shoulder level 
-retract and engage your scapula, using your shoulder muscles press both of the weights overhead 
-do not lock out your elbow, keep a slight bend 
-lower the weights back to your shoulder 
-keep your core engaged and torso still for any and all overhead movements

Kneeling Shoulder Press

Recommended reps: 5-10
Recommended weight: medium to heavy

Equipment Substitution: bands, barbell, kettlebell, cable 

Modifications: can perform standing 

Substitutions: any grip bicep curl 

Form:
-start in a kneeling position with your shins flat on the ground, chest tall, core engaged, shoulders retracted 
-hold your weights down by your sides with your wrists facing the ceiling 
-keeping your torso completely still, and elbows close to your sides, curl your weights to your chest
-at the top of your rep, pause and squeeze your biceps
-lower slowly and controlled

Kneeling Bicep Curl

Upper Body Circuit

Set a timer for 6-10 minutes! 8 reps each exercise! No rest between exercises. 

If you see hard coning, pressure down on the pelvic floor, bulging, pain on the linea, leaking..please modify. 

Correct core engagement and management of pressure is really important especially if you are postpartum. Engaging pelvic floor and TA to help manage pressure is key but don’t over engage the core. Just enough to make sure pressure isn’t pushing up against the tummy or any bearing down on the pelvic floor.

If you have a hypertonic pelvic floor: no engagement on the floor during any exercises unless Told otherwise by your physiotherapist.

Exhale as you touch your toes. Don’t allow your shoulder blades to completely go flat on the ground. This prevents momentum from being used.

Toe touches

Keeping your core engaged. (Don’t hold breath) hold one leg while you lower the other.

Modify: lessen the range you lower your leg if you have any sign of bulging/coning or leaking urine.

Scissors

Keeping leg extended touch elbow to knee maintaining core engagement. Exhale as you touch elbow to knee. 

Modify: keep other leg on the ground or bent.

8 reps each

Half Bicycle

Keeping shoulder blades off the ground, exhale and deeply engage core inward or “wrap in” while pulsing hands between your legs. Try to relax hips in the butterfly stretch.

Butterfly Crunches

Twist until elbows reach across your body. Modify: place feet on ground.

Cherry Pickers

Core Finisher

W10/D4 Bridge: Full Body

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

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

Summer Sizzle| Week 3 Day 3| Power & Athleticism

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

Summer Sizzle| Week 3 Day 1| Power + Athleticism

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

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

Jessica

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

Rachel T

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😅

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!

W10/D4 Bridge: Full Body

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