Name: Playbook - Hannah Bower - W3/D4 30 Minutes and Under: Optional Mobility
Uploaded: 2024-01-18T19:28:18.364Z
Duration: 30 min
Description: W3/D4 30 Minutes and Under: Optional Mobility

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

Ashly Vandenengel

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

Jessica

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 !

Mikayla

Always a toughie....1st round modified, 2nd tried regular

Leigh-Ann

So appreciate the modified ab exercises😅❤️🔥

Lexi Lou Williams

Slowly catching up! Me against myself…… focusing on feeling good. Taking the past weeks lessons and applying them each week along with the next weeks lesson.💪🏼

Carmen

I’m proud of myself for being consistent with core these last few weeks!

Ashley

Feeling great! Just to be here trying and showing up it's wonderful.

Eugenia

This was a good workout. Abs are getting stronger 💪

Ina-Mari

It was awesome, I haven’t had the chance on the first two weeks to do the mobility wo, definitely saving this for the future.

Karla

Always good, but harder, cuz I did it after the other two. Whew!

Robin

Gayla

Susie

alejandra

Every week this one gets better! 😁😁

Sumaiya

Mobility is easily my favorite part of this program 😂 5k run and then this (chefs kiss) my body feels so refreshed!

Katie

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

W3/D4 30 Minutes and Under: Optional Mobility

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

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!

Janine Ducharme

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

Elissa

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

Emily Jacobs

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 ❤️

Paula Kane

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

Virginia DelBondio

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

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

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

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!

Devon

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

Brittney Howell

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

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!

Casey

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.

Bree

These circuits are my favorite!! Love the tempo ❤️‍🔥

Realy like this arrangement of exercises!

W4/D3 30 Minute and Under

Got 1 set in and it felt amazing!! ❤️‍🔥 core is getting stronger

Stephanie

Maddie Sublette

W4/D4 30 Minutes and Under: Optional Mobility

Pendulum of discipline and grace ❤️‍🔥 love this!!

Good message, for me I need help with my nutrition mindset.  For working out, I find the consistency with variation.. Meaning if i don't want to work out, take a you day, or an upper body day, or mobility.

Lovely message! Last week for me was not a lack of motivation, but a lack time, between teaching all day and it being my week to cook, and a correction blitz, I chose to rest a home over the gym. I worked out once on Sunday and then following Saturday and Sunday. Just listened to my body and tried not to be hard on myself.

Mindset 5: Missing Motivation

This one really makes you dig deep. But you feel so good and accomplished after. Totally worth it to push through!

Heather

Brittany

W5/D1 30 Minute and Under

One of my favorites for when working it sounds impossible but want to get it done ✅

I can now hole the boat pose without holding my thighs ❤️‍🔥

W5/D2 30 Minute and Under

Had to split this one up due to mama duties. Yesterday knocked out the upper and booty, today was lower and booty. LOVE these work outs cause you can get a good burn on in short time. Great for when mama duties call ❤️‍🔥❤️‍🔥

Best booty burn!! ❤️‍🔥❤️‍🔥❤️‍🔥 
Also, love this upper body circuit

Picked up where I left off pre-vacation. 32.5 weeks pregnant means some modifying though - did rounds instead of timing (2 rounds first set, 3 rounds second set, 2 rounds third set) and still got to 30 min! 🦾

Chelsea

W5/D3 30 Minutes and Under

Kiki

The mobility portion was a bit hard to follow.

Audrey

Trying to get to where i can do both core rounds without mods, uf

W5/D4 30 Minutes and Under: Optional Mobility

First time in my life that I have gotten to the last week of a program 🥹 so excited to start vol 2

I had a mentally exhausting day and began debating going to the gym on my way home or not. Listened to this mindset and decided to let discipline take over. I just parked at the gym and going to head in. Thank you for the motivation ❤️

Brandi

Mindset 6: Keep Going

Mariah

Danielle

I love the upper body burnouts ❤️‍🔥 didn’t have time for lower burnout (mama duty called), but was able to do the explosive step ups for the 1st time EVER!! Loving this

W6/D1 30 Minutes and Under

Took me 39 minutes but damn that was a wild one

I’ve NEVER been excited for core work till today ❤️‍🔥 since incorporating the optional 4th day into my week I have loved working my core. This small yet mighty core circuit was amazing

W6/D2 30 Minute and Under

❤️‍🔥 amazing upper burnout ❤️‍🔥 
What does the leaning forward for the lunges do differently?

Woohoo! Round 2 done! 💪🏻💪🏻🙌🏻🙌🏻 Since baby is due in 5.5 weeks I might not get a whole other round in but a modified partial round will be better than nothing before the post baby body break 💖

What a great program! Can't believe I finished it, even if it took more than 6 weeks. 🔥 Gonna start from day one next week! 🙌🏻💪🏻

W6/D3 30 Minute and Under

Exactly 2 months later and 11.8 lbs lighter, I have fully completely my 1st ever program ❤️‍🔥

great wished there was verbal cuing with it

W3/D4 30 Minutes and Under: Optional Mobility

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