Name: Playbook - Hannah Bower - W11/D4 Bridge: Full Body
Uploaded: 2025-07-18T02:13:10.699Z
Duration: 30 min
Description: W11/D4 Bridge: Full Body

Carina

April

Beatrice

Oh my legs!!! 😛 302 calories later🔥🔥🔥

Tamara

Caitlin

Donna Yuriar

So hard but so fun! Highly recommend blasting queen alongside this workout lol I’m hella pumped

Brenna

Holy shit. I have not gotten my heart rate this high or burned this many calories in a looonggg time

Molly Bean

Brittney Howell

The only workout we’ve left untouched throughout this temporary bridge program; plyometrics!

You will need a light pair of weights or just your Bodyweight for this circuit.

Set a timer for 30 minutes or however much time you have available.

Each movement will be 40 seconds long, you can have up to a 20 second break between movements.

Go through the movements listed in your allotted time.

This is very much a calisthenic and plyometric workout, something we haven’t explored yet! Hope you enjoy!

Recommended time: 40 seconds

Modifications: air squats, remove the jump, squat to toe raise 

Form:
-feet flat on the ground shoulder width apart (can be slightly wider)
-chest tall, ribs stacked over pelvis
-lower knees to approximately 90 degrees, or however much range of motion allows
-keep your knees pointing slightly outward or straight ahead, but never falling Inward 
-lower into a squat, make sure to keep your glutes and hips low but chest tall 
-press through your feet and explode upward into a jump 
-as you are jumping twist your torso so that you are facing the other direction, 180 degrees
-as you fall toward the ground land with a slight bend in your knees and go right into the next squat
-From here, you will explode through your squat and jump and twist to land back to your original starting position
-proceed to alternate directions each rep

180 Squat Jumps

Recommended time: 40 seconds
Recommended widget: light 

Modifications: can perform without weight, slow down tempo


Form:
-feet flat on the ground shoulder width apart (can be slightly wider)
-chest tall, ribs stacked over pelvis
-hold your weights with a hammer grip (wrists face each other) at shoulder level
-lower knees to approximately 90 degrees, or however much range of motion allows
-keep your knees pointing slightly outward or straight ahead, but never falling Inward 
-lower into a squat, make sure to keep your glutes and hips low
-press through your feet and as you come to standing, twist your torso to one side
-You can turn your outside toe as your extend your arm with your weight across your side body to a punch position
-do not extend your elbow, keep a slight bend to your arm at all times
-untwist as you lower back down into a squat
-perform the side punch on the other side
-repeat

Squat to Side Punch

Recommended time: 40 seconds (either 20 seconds per side or alternating)
Recommended weight: none  

Modifications: remove the ninja kick and perform reverse lunge to knee drive 

Form:
- Start in a standing position. Chest tall, ribs stacked over pelvis and feet firmly planted on the ground  
- Step a few inches back with one foot and firmly plant it on the ground. Lower your knee down until both legs are at 90 degrees
- 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 glutes and keep your torso still as you push back to standing
-drive your back knee up to a 90 degree angle and once your knee is up extend/kick your shin parallel with your knee
-do NOT lock out your knee (keep a slight bend to it)
-lower down into a reverse lunge 
- repeat

Lunge to Ninja Kick

Recommended time: 40 seconds

Modifications: slow down the pace, step back/forward one foot at a time rather than jump

Substitutions: frog squats

Form:
-Start in a plank position with your hands underneath shoulders, spine neutral, and toes tucked
-engaging your core and your quads you will jump or step your feet into a frog squat (yogi squat for our yogis)
-keeping your hips low, you will raise your chest to lift your hands off the ground
-pause at the top
-lower your hands back on the ground so that you can jump your feet back into a temporary plank position before jumping back into the next frog squat

Frog Burpee

Recommended time: 40 seconds

Modifications: can go on knees, hands on bench, hands on wall. Need more progression? Check out tutorial highlight on all the ways to progress a pushup

Substitutions: slow mountain climbers,

Form: 
-start in a plank position with your core appropriately engaged to manage pressure, hips square, hands underneath shoulders, toes tucked, spine neutral
-bend your elbows at a 45 degree angle (not 90) and lower your chest to the ground, you can go onto your knees if you need to
-once your chest hits the ground, continue to engage your glutes, core, and quads to press back to plank
-from your plank position, slightly round your spine like a miniature cow position
-as your pressing through the top of your spine pull in one knee to your chest keeping your knee as close to your torso as you can
-pause at the top
-release your leg back to plank position
-perform another pushup
-knee drive your other side 
-repeat

Push-up Knee Drive

Recommended time: 40 seconds

modifications: slow down tempo and length of jump

Substitutions: vertical (high jump) and high knees

Form:
-start in a standing position, chest over pelvis, feet firmly planted in the ground 
-reach your arms overhead and lean forward just slightly as you swing your arms down and hinge at the hips, and bend your knees to prep for a long jump
-from your lowest point, swing your arms upward at the same time you explode and extend your knees
-jump as far forward as you safely can
-land with a slight bend to your knees
-once stable, lift your chest and shuffle backward
-repeat

Long Jump to Shuffle

Modifications: modification shown at the end, remove the jump and perform static lunge to squat or side lunge to squat 

Form:
-start feet firmly planted in the ground 
-hip width distance apart, chest tall, ribs stacked over pelvis 
-jump or step back into a lunge position keeping chest tall, toes pointing forward or slightly outward but not inward, and knees forward or slightly out, but never inward
-lower into a lunge
-at the depth of your lunge push through your feet and your glutes keeping your chest tall 
-in the air switch your lead legs 
-when you land, land into the other side lunge with a slight bend to your knees, lower down
-press through your glutes into another jump
-when you land this time, bring your feet parallel to land into a jump squat position 
-lower into a squat 
-as you jump out of your squat you land in a lunge
- repeat

Alternating Lunge Jump to Squat Jump

Recommended time: 40 seconds
Recommended weight: light or none

Modifications: can perform without weights, can also alternate arms (shown)

form:
-Start in a standing position with feet slightly wider than hip width
-chest tall, ribs stacked over pelvis, feet firmly planted
-hold your weights down by your sides to start in hammer grip (wrists face each other)
-as you jump your feet outward you will raise your weights out in front of you to a front delt position
-always keep a slight bend in your elbows, as you lift your arms you will twist your wrists so that you hold your weights in a reverse grip position (wrists face the ground)
-as you jump your feet back to starting position, lower your arms and bring your weights back to your side torso into a hammer grip
-repeat

Weighted Jumping Jacks

Recommended time: 40 seconds (20 seconds per side)

Modifications: utilize a more upright position

Substitutions: standing upright side crunch

Form:
-start in a standing position 
-place one foot a few inches to the side
-lean the opposite direction of the outside foot, the farther the lean, the more stretch you will get in your obliques
-extend your arms as far as you can level with your ears
-balancing on the foot that is not extended, drive your knee and your elbows to touch in the middle of your torso into a side crunch
-you’ll feel your core being engaged and your front glute start to engage as well
-extend back to start position 
-repeat

Side Heismans

Recommended time: 40 seconds

Modifications: limit range of motion on the jump, remove jump all together

Form:
-start in a kneeling position, chest tall, ribs stacked over pelvis
-press your hips forward so that you are in a tall kneeling position and your glutes are no longer resting on your heels
-lift one knee up and place your foot flat on the ground
-then lift your remaining knee off the ground and place your foot parallel with your first leg
-from a low yogi or frog squat you will explode into a squat jump
-land with feet flat on the ground and knees slightly bent
-lower one knee to the ground at a time to get back into your starting kneeling position
-alternate which leg you bring up to kneeling first
-repeat

Kneeling Commandos to Squat Jump

Recommended time: 40 seconds

Modifications: limit range of motion (modified version shown at the end)

Substitutions: full body crunch, sit-up OR tuck up

Form:
-start in a seated position with your chest tall and your bodyweight slightly leaning back, knees bent and heels resting on the ground
-lower your upper and lower body at the same time keeping your head and neck off the ground and your heels off the ground
-appropriately manage core pressure
-from this hollow position lift up your chest like you would a standard sit-up, and tuck-up/ crunch in your knees like you would a tuck-up to meet in the middle
-repeat

Sit-up Tuck-up hybrid

Full Body plyometric/ calisthenics

W11/D4 Bridge: Full Body

Summer Burn| Week 10 Day 5: Core + Recovery

Damn near took me out but in the best way!

Abby

This one always has me dripping sweat 🙌🏼

Lexi Lou Williams

Hey.. hey you… want a good sweat sesh? Pick this one… you’ll be dropping your glistening magic everywhere!

Summer Burn: Week 10 Day 4| Full Body Conditioning/Flow

This one was a mental challenge today. Didn’t want to workout but did it anyway. I know I’ll never regret moving!

Summer Burn| Week 10 Day 3| Functional Strength & Core

Aissa Trevino

Loved the cool down it was definitely needed!!

Killed it this morning! Proud of myself 💪

Rachel T

Summer Burn| Week 10 Day 2l Metabolic Conditioning

Those V Ups taking me back to my cheerleading conditioning days 😎

This one is a goooood one!

Glad to be back with functional training. Switched to hiit for a while and needed something different ❤️

Jennifer

Summer Burn| Week 10 Day 1| Power Athleticm

My favorite lower intensity running workout!

Summer Burn| Week 9 Day 5| Pelvic Floor  + Cardio

Good start to the week with this one 🤘🏻

Summer Burn| Week 9 Day 4| Functional Strength + Core

I enjoyed it and I felt the burn and working.🔥

Dominique

Ashley

This one always gives me a good glow sesh 😎

Summer Burn| Week 9 Day 3| Power & Athleticism

Just what I needed and I enjoyed the full body core.

Great sweat and did extra set lifted a little heavier to burn off this anxiety and stress

Michelle 

Summer Burn| Week 9 Day 2| Functional Strength & Core

Kelsey

It went well with the other one I did today. My legs still burned in Bulgarian squat.

It may be a de-load week but we’re still getting a sweat in!

Summer Burn| Week 9 Day 1| Power + Athleticism

Just what I needed today. I couldn’t stand straight when I woke up because my lower back pain so I listened to myself and did this instead of forcing a gym session. Amazing thank you.

I was extremely anxious this morning. Body is tight, mind is tired and I didn’t want to go to gym. This was perfect. ❤️

Summer Burn| Week 8 Day 5| 40 Min Mobility: Follow Along

I took a break from this app to just go back to basic lift spilt. This year has been the hardest year and my gym motivation started to lack again so decided to revisit the app. This workout was just what I needed today

Morgan

It was good but confusing. Instead of seeing it as options it looks like double exercises with auto timer and longer than 4 minutes. I chose the week 5 since that one I enjoyed and still sweated.

Summer Burn| Week 8 Day 4| Full Body Conditioning Flow

Feel great and I know that I am going to be sore later.

Summer Burn| Week 8 Day 3| Functional Strength + Core

Martyna

Amber

Andrea

Summer Burn| Week 8 Day 2| Metabolic Conditioning

Chelsea

Oh my goodness this was HARD and humbling! 
The deadhangs were frustrating because my grip strength is SO weak that I ended up having a few 5 second hangs towards the end of the 2 minutes 🥵

Summer Burn| Week 8 Day 1: Power + Athleticism

I am done with week 7. I enjoyed the core.

Summer Burn| Week 7 Day 5: Core + Recovery

Cassidy

Absolutely killer but my favorite kind 😈

Summer Burn: Week 7 Day 4| Full Body Conditioning/Flow

Found a new fav exercise in Copenhagen drives! Felt good to try some new but somewhat familiar movements

Just finished Grit 1 and 2 so this was a fun change!

Lisa

Loved the new moves. Feeling tired but STRONG! 💪🏼🔥

Summer Burn| Week 7 Day 3| Functional Strength & Core

I love this one! Sweaty and hard!
The skater with MB finisher definitely finished me 😂😂

Summer Burn| Week 7 Day 2l Metabolic Conditioning

Dripping with sweat after those KB swings!

Tiana

Summer Burn| Week 7 Day 1| Power Athleticm

I’m done with week 6 and I enjoyed it that helped me decompress from work and refreshing.

Summer Burn| Week 6 Day 5| Pelvic Floor  + Cardio

Increased weights but modified a bit at the end because I was so wiped 🥵 looking forward to the three days hamstring soreness 😂

Summer Burn| Week 6 Day 4| Functional Strength + Core

Completed yesterday, killed my legs and core but in a good way. It’s been cool to see the progress

Summer Burn| Week 6 Day 3| Power & Athleticism

Upped weight in everything! Surprised myself because I wasn’t feeling particularly strong today. I’m literally stronger than I think 🥰

Angela

Summer Burn| Week 6 Day 2| Functional Strength & Core

Lindsay

Modified a lot. Shoulders bugging me and I’m not sure why so mostly did body weight but still got sweaty

Stephanie

Summer Burn| Week 6 Day 1| Power + Athleticism

Emilia

I enjoyed the stretches and mobility. Just what I needed for the start of my day.

Brooke

Summer Burn| Week 5 Day 5| 40 Min Mobility: Follow Along

Shreya

Spicy and efficient! Did the 3 min EMOM and had about 30-40 seconds at the end of each round except the last round when I was struggling. Got through the second circuit in about 12min if the rest periods aren’t counted and 15 with 45 sec rest after each set

Summer Burn| Week 5 Day 4| Full Body Conditioning Flow

Will 100000% be feeli by those Supermans tomorrow! 🙇🏻‍♀️

That first circuit is one of my faves. Was dripping sweat by the end. Needed that!

Summer Burn| Week 5 Day 3| Functional Strength + Core

Increased weight and got an additional round in from 4 to 5! Feels good to be moving!

Shawnia

Love this one! Almost 6 sets and am sweatyyyy 🥵

Summer Burn| Week 5 Day 2| Metabolic Conditioning

Reading the comments I was prepared to sweat but HOT DAMN 🥵 🔥 just what my mind and body needed 💪

Summer Burn| Week 5 Day 1: Power + Athleticism

Just what I needed at the start of the day.

Felt good to stretch out the aches and pains

Summer Burn| Week 4 Day 5: Core + Recovery

Loved this! Upped weight for just about everything and felt good!

Summer Burn: Week 4 Day 4| Full Body Conditioning/Flow

Definitely started to lose grip strength in the second circuit at the 3rd set. Had to give up on the hanging tuck ups because I could literally not hold on! 🥹

Shoulder hurt with the hanging core work so I changed that to leg lifts

Summer Burn| Week 4 Day 3| Functional Strength & Core

Dying! Love these workouts. I can’t finish within the minute most of the time, but I’ll get there!

Hannah Sanchez

Summer Burn| Week 4 Day 2l Metabolic Conditioning

Summer Burn| Week 4 Day 1| Power Athleticm

Courtney

Always love mobility at the end of the week. 😍

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

I have not been motivated at all these last couple weeks with illness and just tired of working night shift. I feel like I’m going backwards on my progression.  One day at a time.

Started the night before then finished after midnight. Just what I needed.

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

I loved this! The bi weekly Pilates really served me for this and it was nice to feel rather than see the work I’ve been doing!!!

This was a good deload week workout that still challenges!

Summer Burn| Week 3 Day 3| Power & Athleticism

Running on low fumes today so this one didn’t hit as much since I didn’t push myself as hard but I’m glad I got some movement in either way

Really enjoy this one for the simplicity!!

Definitely upped my weights and felt great to see the progression in a few weeks!

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

Completed this Thursday but forgot to finish in app!

Might be low impact but not low on sweat 🥵 loved it!

Loved the break from all the plyo but no less of a sweaty mess than normal. 🥵 😂

Janessa Orwig

Summer Burn| Week 3 Day 1| Power + Athleticism

Loved this! Had both of my sons join in; they play club soccer and wrestle and they both struggled through the mobility. Trying to teach them to be intentional with their breaths and movements! We will be returning to this!

Krista

Dina

It was good. As a former dancer, it was interesting to see how mobile I still am in some areas even while being SO tight in other areas from being postpartum. I really appreciated it. Thank you!

KaLinda

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

Love all the mobility exercises that you have in place….

Arpita

Think I could have gone from 4 min to 3 which was surprising because I really thought I’d be dragging today due to soreness but I had about 1:35 at the end of each EMOM. Got through circuit b in about 14 min with round 3 being the fastest after I found the flow.

Loved the 3 or 4 min EMOM!! Sooo good! 🔥

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

Slow burn! 🔥 
Those Superman’s about had me dead and I usually love a Superman! Humbling

My legs were quivering at the end of that. 3 mile run before probably didn’t help. But man those Superman’s burn it all out

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

Loved this one! Burpees are a love/hate. Love because they work so well, hate because they work so well 🤣

Brianna

Julia

Summer Burn| Week 2 Day 1: Power + Athleticism

I always forget how impactful and good it feels to slow down and do some mobility. Some great work in there

Summer Burn| Week 1 Day 5: Core + Recovery

chio

Steph

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

been such a busy couple weeks but finally a solid lift in! this felt amazing!!!!

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

Brittany

Love the EMOM! The single leg hops were WILD 🔥🥵

Summer Burn| Week 1 Day 2l Metabolic Conditioning

NEW! Summer Burn| Week 1 Day 1| Power Athleticm-5.12

Love this one! Still wishing these were a tiny bit shorter time wise but loving the strength + conditioning piece!

MADE myself do this. That mental strength training though

W11/D4 Bridge: Full Body

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