Name: Playbook - Hannah Bower - W3/D4 Bridge: Full Body
Uploaded: 2025-12-03T15:39:09.582Z
Duration: 27 min
Description: W3/D4 Bridge: Full Body

Kiki

I did 2 rounds for each triset.. 💪😅🔝

Awesome!  Next time I'll shoot for 2 rounds!

Leigh-Ann

This was one of those it’s 9pm on a Sunday and I NEED to move my body. Man that felt good

Kayla Lennon

Loved this one! Not feeling super hot today so I took it easy today and focused on form but I can easily see this being modified for strength or HIIT and being KILLER. Keeping this routing in my back pocket

Morgan

Ashley

Love this workout, especially if you’re out of town and you’re staying at a place where you need to be a quiet as possible!💕

Lorena

Delaney

Yup, did not wanna today 🥱🥱 but we’re pushing through - it’s a discipline day

Amber

Birgitta

Carol1

Gayla

Jesi Stephens

Danielle

Love this workout! I got through 6 of the trisets before the sick kiddo woke up so I’m hoping to finish the other 4 during nap! Got up and moved and I’m happy about that! I love how flexible these exercises can be. They are intense enough that even half of the workout feels like a little burn!

Cristine

I loved this one!  Kept my mind AND body busy!

Rebecca

Eugenia

Finished in 30. Such a great workout for my luteal phase when I can’t go heavy and I’m low energy 💖

Brenna

One of my favorite styles of workout! Love all the diversity of the exercises and going for time instead of focusing on counting reps

Kassandra Soto

Madison

Holy guacamole 🔥🥑 that was awesome. Love this triset style because it burns so bad and then all the sudden you are done!!

Maddie

Nikki Ouk

I can see why you like this one so much! At the end of every truest, I added 40sec on the assault bike for my cardiovascular

Tamara

Loved this format. Insanely challenging specially the superman's and upper body ones 🔥🔥🔥🔥🔥

Sumaiya

I am always amazed at the workouts. This work out had me burning all over!

Elyssa

I liked to is setup way more this time around! Wasn’t my best all around workout because my 4 yo joined me but it was fun!

Bekah

Caitlin

At first I did not like this style but growing to love the 10 trisets. Makes it more fun and keeps me engaged the whole time! 👏🏼👏🏼🔥🔥

Natalia

LOVED this workout! It is simple but it changes your position up enough to push your body!

Brittney

Taylor Agee

I LOVED this workout! The variety of this was a great way to shake up the normal format of some workouts and I had fun doing different things each time. It was like a nice little exercise surprise every time I saw what the new thing was we were doing next!

Suzanne

I love the triset workouts! This one did not disappoint!

Had to take a week off and this was amazing to jump back into. Lowered my weights to accommodate my healing body (getting over a virus) and got a great sweat in

Paula Kane

Emilia

Zhanna Wayman

Brittney Howell

There are 10 Trisets (3 movements) in this workout. Working all muscle groups!! Woot!!! (This is one of my fav workout structures of the entire 30 minute and under program)

Which means there are 30 movements total. 

Each movement you will perform for 40 seconds. (If you double click on the timer you can adjust the time)

You get 20 seconds after each Triset BUT…

Within the Trisets , movements are done back to back with no rest. This will be a burn + some interval work! 🔥

Ex: the first Triset 

Romanian deadlift, kang squat and track starts have no rest.

You’ll rest after the track starts for 20 seconds before you start the next Triset

You will need a medium to heavy pair of dumbbells

Recommended time: 40’sec
Recommended weight: medium to heavy 

Equipment substitutions: barbell, kettlebells, band 

Substitutions: banded good mornings, single leg Romanian deadlift, standard deadlift 

Form: for more in depth, see tutorial highlight 
- Start with bar or weight of choice in your hands as opposed to the floor
-feet firmly planted on the ground, no wider than hip width apart 
-core is appropriately engaged to manage pressure as you perform your lift. 
- Slowly lower the weight by hinging your hips and pushing your glutes back with a slight bend in your knees, 
- Lower weight until you feel a slight stretch in your hamstrings
- the weight only goes to mid-shin level (do not lower weights to the ground )
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlift

Recommended time: 40 seconds
Recommended weight: bodyweight-medium

Modifications: remove the weight, can use a band

Substitutions: good mornings

Form:
-Start in a standing position, chest tall, ribs stacked over pelvis and feet hip width apart or slightly wider
-hold a weight to your chest or behind your head
-hinge at the hips by pressing your glutes backward, think about shifting your weight your heels
-as you hinge backward appropriately engage your core to manage pressure
-once your chest is parallel with the ground, continue to appropriately manage core pressure and think about your weight being on your heals
-begin to bend your knees to lower into a low squat
-this is where your chest will lift up into a deep sumo or yogi squat
-You all then reverse directions
-from your deep squat you will begin to extend your knees while also pushing your hips back
-continue to press your weight into your heels. As your glutes are pushing back into a hinge position you will lower extend your chest parallel with the ground again
-appropriately manage core pressure in this good morning position
-from here, engage your glutes to extend back to upright standing
-repeat

Kang Squat

Recommended time: 40 seconds
Recommend weight: bodyweight

Modifications: remove the jump and perform a knee drive

Substitutions: single leg RDL, b stance ddl

Form:
-Start in a standing position, chest tall, ribs stacked over pelvis and feet hip width distance apart
-step one foot a few inches behind you, keeping your front foot firmly planted on the ground
-keeping chest tall, hinge forward at the hips by pressing your glutes back as you lower your back knee to the ground
-feel free to touch the ground with the opposite hand of your back foot
-From a track lunge position, press through your front foot and front glute to extend to standing
-continue to explode throw the ground into jump
-you can drive your back knee into a knee drive if you would like
-land with a slight bend in your front knee and place your bottom foot behind and immediately go into your reverse lunge
-repeat

Track Starts

Triset 1

Recommended time: 40 seconds

Modifications: use your other foot on the way down, hold onto a wall, can perform flat on the ground, bend over at the hips for stability 

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
-shift the entirety of your weight onto one foot
-without swinging your torso, press through the ball of one your feet and up onto your toes as far as balance will allow
-lower SLOWLY as far below the surface as you can.
-the key for these are slow and controlled, range of motion

Right Single Leg Toe Raise

Recommended time: 40 seconds 

Modifications: use your other foot on the way down, hold onto a wall, can perform flat on the ground, bend over at the hips for stability 

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
-shift the entirety of your weight onto one foot
-without swinging your torso, press through the ball of one your feet and up onto your toes as far as balance will allow
-lower SLOWLY as far below the surface as you can.
-the key for these are slow and controlled, range of motion

Left Single Leg Toe Raise

Recommended time: 40 seconds 
Recommended Tempo: quick

Modifications: speed toe raises

Substitutions: jumping jacks

Form:
-start with your chest tall, ribs stacked over pelvis and feet flat on the ground
-keeping a slight bend in your knees (do not hyper extend) shift the entirety of your weight into your toes
-without swinging your torso, press through the balls of your feet and past your toes to extend off the ground
-land on the balls of your feet with a slight bend in your knees
-immediately go into your next toe jumps

Toe Jumps

Triset 2

Recommended time: 40 sec
Recommended weight: medium to heavy 
Recommended elevation: 1-3 inches 

Equipment Substitution: barbell, kettlebell, band, can use a stack of books or handles of dumbbells 

Modifications: can perform without weight, can hold weight by shoulders, can perform flat on the ground 

Substitutions: goblet squat 

Form:
-starting a standing position with your feet wider than hip width distance apart 
-turn your toes slightly outward, and stack your heels on a safe elevated surface 
-keep your chest tall, ribs over pelvis, and core appropriately engaged to manage pressure when holding your weights either by your shoulders or just under your chin by your chest 
-lower into a squat keeping your core engaged, the weight will pull you forward, you should feel your quads and core engaged 
-lower as far as range of motion allows
-keep your chest tall as you push through the bottom of your feet back to standing

Heels Elevated Front Squat

*one of the progressions for standard sissy squat*

Recommended time: 40 sec

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

Recommended time: 40 seconds

Modifications: limit range of motion, use a band to help you stand up 

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
-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

Triset 3

You will need a pair of dumbbells. You can perform all of these standing or all of these kneeling.

Recommended time: 40 seconds 
Recommended weight: medium to heavy

Equipment Substitution: bands, barbell, kettlebell, cable 

Modifications: can perform standing or kneeling 

Substitutions: any grip bicep curl 

Form:
-start in a kneeling or standing position with your shins flat on the ground, chest tall, ribs over pelvis 
-hold your weights down by your sides with your wrists facing each other 
-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

Hammer Curls: kneeling or standing

Recommended time: 40 sec
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, and ribs stacked over pelvis 
-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

Can perform kneeling or standing 
Recommended time: 40 sec 

Modifications: perform all standard reps and then all angled

Form:
- stand or kneel with your chest tall and ribs stacked over pelvis 
-Start with a standard bicep curl. Your wrists will face the ceiling, elbows pinned to your side, wrists come to meet your shoulders
-curl and lower the weight 
- then  pin your elbows to your side, wrists still face the ceiling, but you will laterally adjust your forearms to point outward at a 45 degree angle 
-curl and Lower the weights down at an angle. 
-Come back in reverse order.

Kneeling Alternating Curls

Triset 4

Recommended time: 40 seconds 
Recommended weight: light to medium 

Equipment Substitution: kettlebell, band 

Modifications: can perform seated

Form:
-in a standing position, keep your chest tall and ribs stacked over pelvis and plant your feet firmly on the ground 
-hold your weights down by your side  
-begin to lift your arms laterally out to the side 
-do not lock out your elbow, keep a slight bend 
-once your hands are parallel with your shoulder, adduct them towards each other so that your weights are straight out in front of you
-keep the weights at shoulder level while you do this, don’t let them drop
-then lower the weights down so that they are resting on the front of your thighs  
-now lift in reverse. Raise the weights in a front raise, then move them out to the side and lower down as a side raise 
-repeat 
-keep your core engaged and torso still

Alternating Shoulder Raise

Recommended time: 40 sec
Recommended weight: light to medium

Equipment Substitution: barbell, kettlebell, band 

Modifications: can perform standing 

Substitutions: alternating shoulder press 

Form:
-in an kneeling or standing position, stack your ribs over your pelvis and keep your chest tall 
-press your weights to shoulder level 
-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

Alternating Shoulder Press

Recommended time: 40 seconds 
Recommended weight: light to medium 

Equipment Substitution: kettlebell, band or Bodyweight 

Modifications: can perform seated

Form:
-in a standing position, keep your chest tall and ribs stacked over pelvis and plant your feet firmly on the ground 
-hold your weights down by your side  
-begin to lift your arms laterally out to the side with your wrists facing away from you 
-do not lock out your elbow, keep a slight bend 
-keep your weights by your side, you do not want them coming forward past your side body, (a good way to do this to stand against a wall and keep the back of your hands touching the wall)
-raise the weights overhead 
-keeping your weights behind or in line with your side lower

Around the words

Triset 5

Recommended time: 40 sec
Recommended weight: light to medium 

Modifications: standing overhead Extensions

Substitutions: Tricep kickbacks, skull crusher, Tricep pull downs  

Form:
-start standing or kneeling position and keep your chest tall and torso still 
-lift both weights or a single weight overhead, keeping your shoulders engaged and a slight bend to your elbows 
-do not lock out or hyper extend your elbows when they are overhead 
-lower the weight all the way down behind tour head 
-keep your bent elbow in line with your shoulder joint
-don’t let your elbow fall outward 
-press the weight back up overhead 
-repeat

Kneeling Overhead Tricep Extension

Recommended time: 40 seconds

1 rep= 1 hammer grip (wrists face to your body) + 1 supine grip (wrists face the ceiling).

Recommended reps: 5-8

Form:
-start standing with your chest tall and ribs stacked over pelvis 
-hinge over at the hips (appropriately engage your core here to manage pressure)
-engage your triceps to extend the dumbbells back. At the top of the rep squeeze your triceps
-come back to starting, turn your wrists so that they face the ceiling 
-kickback the dumbbells
-no swinging your arms, slow and controlled.

Alternating Grip Tricep Kickback

Recommended reps: 5-10
Recommended weight: Bodyweight 

Modifications: closer your heels are to your glutes the easier, lower your hips

Substitutions: bench dips, Bodyweight skull crusher, overhead Tricep extensions

Form:
-start in a sitting position with your feet and hands firmly planted on the ground 
-place your hands either straight ahead or slightly outward if that feels good
-dig into your heels to bridge your hips and torso off the ground 
-you may feel a stretch in your biceps and your hip flexors 
-from here, you will bend your elbows at a 45 degree angle to lower your hips to the ground 
-don’t drop your glutes, but rather keep your torso flat and use your triceps to lower down and extend back up

Crab Dips

Triset 6

Recommended time: 40 seconds 
Recommended weight: medium to heavy 

Equipment Substitution: barbell, kettlebell, band 

Modifications: can perform one arm at a time, can place knee or hand in a bench, can place chest on a incline bench 

Form:
- Start in a standing position, feet firmly planted on the ground and chest tall
- Hinge forward at the hips by shifting your glutes back until your chest is at a 45 degree angle 
- with your weights in hand, wrists facing the back wall, pull your elbows to the ceiling and as wide as range of motion allows 
- appropriately Brace core to manage pressure while in the hinge position and engage your lats AS you row and squeeze your shoulders together as you pull 
-lift the weights to armpit level and then lower maintain core control

Bent Over Wide Arm Row

Recommended time: 40 seconds 
Recommended weight: medium to heavy 

Equipment Substitution: kettlebell, band 

Modifications: can perform one arm at a time, can place knee or hand in a bench, can place chest on a incline bench 

Form:
- Start in a standing position, feet firmly planted on the ground and chest tall
- Hinge forward at the hips by shifting your glutes back until your chest is at a 45 degree angle 
- with your weights in hand, wrists facing the back wall, pull your elbows to the ceiling 
-as you pull your weights to your chest turn your wrists to a hammer grip so that your wrists face each other 
- appropriately Brace core to manage pressure while in the hinge position and engage your lats AS you row and squeeze your shoulders together as you pull 
-lift the weights to armpit level and then lower and untwist your grin

Bent Over Corkscrew Row

Recommended time: 40 seconds 
Recommended weight: medium to heavy 

Equipment Substitution: band, kettlebell 

Modifications: can perform one arm at a time, can place knee or hand in a bench or well can place chest on a incline bench 

Form:
- Start in a standing position, feet firmly planted on the ground and chest tall
- Hinge forward at the hips by shifting your glutes back until your chest is at a 45 degree angle 
- with your weights in hand, wrists facing each other, and arms extended with a slight bend in your elbows, engage your triceps, lats and scapula to pull your weights back towards your hips 
- appropriately Brace core to manage pressure while in the hinge position 
-once the weights are to your hips pause before lowering slowly

Bent Over Lat Pull

Triset 7

Recommended time: 40 sec
Recommended weight: none 

Modifications: place hands on a bench 

Form:
- Start in a bear plank position, hands underneath shoulders, knees underneath hips, 
-toes firmly planted on the ground, core appropriately engaged to manage pressure hips square, and back is not arched/sagging or rounded/poked
-keep your torso still as you bend your knees to gently tap the ground 
-lift and repeat

Bear Plank Knee Taps

Recommended time: 40 sec
Recommended weight: none 

Modifications: place hands on a bench 

Form:
- Start in a bear plank position, hands underneath shoulders, knees underneath hips, 
-toes firmly planted on the ground, core appropriately engaged to manage pressure hips square, and back is not arched/sagging or rounded/poked
-keep your torso still as you lift one hand to touch your opposite shoulder 
-lower and repeat on the other side

Bear Plank Shoulder Tap

*Michal is demonstrating while Hannah is out of the country.

Recommended time: 40
Recommended weight: none 

Substitutions: bear plank shoulder tap, inchworms, plank shoulder tap, commandos 

Modifications:can place knees on the ground and just walk hands out

Substitutions: dumbbell pullover, lat pull down 

Form:
- Start in a bear plank position, hands underneath shoulders, knees underneath hips, toes firmly planted on the ground, core engaged, hips square , and back is not arched/sagging or rounded/poked
-keeping your core appropriately engaged, walk forward one hand and one foot at a time.
-walk toward 1-3 steps and then walk backward in reverse 
-try and keep your hips low

Bear Crawl

Triset 8

You will need yourself and an optional band for this Triset

Recommended time: 40 seconds
Recommended weight: none 

Form
- Lying face down on the ground, arms and legs extended
- engage your glutes and back to raise your chest, hips, and one arm and one of your legs off the ground 
- lift up your chest and your thighs, get as much of your body off the ground as you can 
-lower
-repeat

Superman’s

Recommended time: 40 seconds
Recommended weight: light (or Bodyweight)

Equipment Substitution: can use band or light weight or body weight 

Form
- Lying face down on the ground, arms and legs extended
- engage your glutes and back to raise both your chest,arms and your legs off the ground 
- lift up your chest and your thighs, get as much of your body off the ground as you can 
- from here, pull your band by pulling your elbows down by your side 
-release
-repeat

Superman Row

Recommended time: 40 seconds
Recommended weight:  none 

Modifications: cobra position 

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

ISO Superman

Triset 9

Recommended time: 30-45 seconds

Modifications: alternate legs, limit range of motion

Substitutions; lay flat on your back and perform leg lifts 

Form:
-start laying on your back, place your forearms on the ground and lift your chest off the ground 
-engage your core appropriately  to manage pressure 
-engage your quads to lift your legs off the ground 
-keep your legs straight and together 
-as your legs are lifting, press through your forearms to further lift your UpperBody off the ground 
-crunch your upper and lower body as far as you can
-lower slow and controlled

V-Ups

Recommended time: 30-45 seconds

Modifications: alternate legs, limit range of motion

Substitutions; lay flat on your back and perform deadbugs 

Form:
-start laying on your back, place your forearms on the ground and lift your chest off the ground 
-appropriately engage your core to manage pressure
-engage your quads to lift your lower body off the ground keeping your knees bent in a tucked position 
-keep your legs bent  and together 
-as your legs are lifting, press through your forearms onto your hands to further lift your UpperBody off the ground 
-crunch your upper and lower body as far as you can
-lower slow and controlled

Tuck-Ups

Recommended time: 30-45 seconds

Modifications: place feet on the ground 

Substitutions; lay flat on your back and perform full range of motion deadbugs

Form:
-start laying flat on the ground on your back and lift your chest off the ground
-appropriately engage your core to manage pressure
-lift your legs to 90 degrees in the air 
-keep your legs bet and squeezing your knees together 
-maintain your legs and our UpperBody off the ground 
-perform pulsing crunches by squeezing your core together as you press down with your hands

Deadbug Flutter

Triset 10

W3/D4 Bridge: Full Body

This workout feels humongous!!! Super high volume. It might be just me though 😂 if I push the weight in back squats and sumos, I don't much left in the tank for the single leg high volume stuff, WOOF!

Miranda

Taylor

I so wish I had more time for this one today… I’ll be coming back to it!

Wrapped| Week 4 Day 5| Lowerbody

I took my time and did all of it. I enjoyed the stretches, mobility core and also running at the beginning.

Dominique

Wrapped| Week 4 Day 3| Deep Core + Mobility

Will definitely go heavier on the finisher next time. Still felt it though 🙌🏻

The workout is bomb, but let’s be real…. that thoracic stretch is always clutch!

Wrapped| Week 4 Day 4| Upperbody

Rose

Wrapped| Week 4 Day 2| Upper Body

Woo always get nervous about leg workouts!! But love getting them done!

Andrea

I know my quads hate to see this workout coming

Rachel T

Wrapped| Week 4 Day 1| Lower Body

Those drop set Bulgarians got the glutes burning! Loved it!

I loved this. I didn’t get to finish due to some hip discomfort but overall it was a challenging workout!

Jaime

Those depth drops are harder than they look. And the med ball twists are harder too only because you’re trying to keep your balance at the same time. I really enjoyed the mobility at the end. One side was definitely tighter than the other. Killer workout. - I’ll be doing this one again!

Chelsi

Wrapped| Week 3 Day 5| Lowerbody

Love the incremental pause lifts! Very effective!

Wrapped| Week 3 Day 4| Upperbody

I enjoyed it and did all of it through even the optionals this time. I find it very helpful and informative.

This is always a welcome stretching session each week!

Wrapped| Week 3 Day 3| Deep Core + Mobility

I enjoyed it and I did felt my body fighting against it especially the shoulder press trying not to arch my back.

Christy

Hannah’s alter ego should be Hanz and Franz because she’s here to pump 👏 you up!

Wrapped| Week 3 Day 2| Upper Body

I enjoyed it and it got easier but I still do feel it.

Zarah

Wrapped| Week 3 Day 1| Lower Body

Whew! Loved the last set with the bridges and copenhagens!! 
I was/am in a funk today and was hoping this would help and it did! Not as much as I wanted but now I’m too tired to be ambiently annoyed so calling it a win 🏆

I enjoyed it and finished after midnight! My legs definitely are on fire 🔥

I’m love a good lift! Jello legs are the best!

Stephanie

Wrapped| Week 2 Day 5| Lowerbody

Kelsey

I enjoyed it and I did felt my arms burned in the end. I am glad I had it saved in my favorites to be able to complete it.

Wrapped| Week 2 Day 4| Upperbody

Mindset 3: Motivation

Completed yesterday but forgot to finish in app. Did stairs rather than run and was short on time so had to rush a bit but still enjoyed it!

This workout included such beautiful ranges of motion! Really felt like self care 💕

Sally

Just focused on the hip mobility. It’s 🔥

Michelle 

Wrapped| Week 2 Day 3| Deep Core + Mobility

I think I’ve been converted to liking running??? I did the sprints and then just kept going? Never saw myself as a runner but I’m here for it honestly 🏃🏻‍♀️💨

I got it done and really enjoyed it! Upper body soar and tired.

Wrapped| Week 2 Day 2| Upper Body

Increased weights, feeling sluggish after the holiday so this felt good to be intentional about. Did both the knee CARs and 90/90 swivels bc I’m not quite sure I’m doing the CARs right 😅

Thank you Hannah for this post turkey day sweat! (Yes I know I’m behind on days 🙃)

Fabulous!!  Had to modify the curtsy lunges by decreasing the height and body weight, same
With the step ups. There darn joust won’t cooperate.  But amazing workout. Lifted heavier and added a set.  ❤️❤️❤️

Wrapped| Week 2 Day 1| Lower Body

Lisa

Brittany Carteaux

Wrapped| Week 1 Day 5| Lowerbody

I enjoyed it and learned some new things and my arms did burned in the end.

Loved it!!  Upper body will be sore today 🥰🥰

Wrapped| Week 1 Day 4| Upperbody

I loved this! The pvc pipe mobility definitely was surprising how well I felt things given a little extra feedback! Excited to continue to grow

Erin

Love really
Focused mobility, breath and core work! I definitely need to more of this!!

Brook

Wrapped| Week 1 Day 3| Deep Core + Mobility

Very impressed with myself on those sprints!! Wasn’t sure I still had the 10mph sprints in me post vacay but I did!! Also really needed that thoracic mobility at the end after some 10hour flights. Feeing much more limber but expecting to be sore tomorrow 🤪

The timer on the AMRAP - I wish there was a way to hear the minute cues on the timer

W3/D4 Bridge: Full Body

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