Name: Playbook - Hannah Bower - W4/D4 Bridge: Full Body
Uploaded: 2025-07-08T00:56:35.966Z
Duration: 30 min
Description: W4/D4 Bridge: Full Body

Kiki

Beatrice

Ashley

Carol1

Fantastic! I make more time for  each set because I want finish complitely the laps!  i think that i repet , i like it! 💪🏻😄👟✨

Amber

Nice one!  Got in 2 rounds of lower, 2.5 of upper, 3 of abs. Thank you!

Leigh-Ann

Delaney

Felt amazing to do this after two days of crazy work shenanigans. Short and spicy! 🔥🔥🔥🔥
4xlower body
3xupper body
2xcore

Sumaiya

Wow that gold sweats feels so good!!😆😆💪🏼💪🏼

Nikki Ouk

3 in 14, 4 in 20 min for lower body. 
3 in 14, 4 in 20 min for upper body 
3 in 14 min for core cause I love core work 🥳

Morgan

App is glitching it won’t show I completed this but I did!

Anjelica

This workout didn’t register in my account the first time I did it (took 37 min) so had to come back and submit again. Otherwise it was great!

Courtney

Robin

Feeling great. This time I added some more weight, it was challenging but rewarding

Eugenia

Emilia

Shelby

Karla

I’m noticing how strong I’m getting in my upper body! It’s always been an area that I have struggled with but I’ve noticed a change with the upper body part of this work out 💪🏼

Elyssa

Brittney Howell

This full body will be a strength based full body!

You will need medium to heavy dumbbells

You will need a banister or pole, bench or couch, plates or books for this warmup.

Recommended time: as needed
Tempo Slow

Form:
-Grab onto a poll, rack, or stair railing
-stand a few steps away from the poll
-tuck your chin to your chest round your back and pull away from the poll as much as you can
-walk your hands down the poll/rack as you pull away to feel a stretch in your back, ribs, and lats
-walk your hands down to a deep squat and press your knees away from each other
-rock side to side for a full side body stretch

Pole Walks

Recommended time: as needed
Tempo slow

Form:
-place your elbow on a bench, chair, or sofa and kick your feet out into a side plank
-place your top leg over your bottom leg to firmly plant your foot on the ground in from of your bottom quad
-from here, lower your hips down to the ground as far as range of motion allows
-you will feel this in your ribs, obliques, hips flexor, IT band

Side Body Stretch

Recommended repetitions: as many as desired
Recommended directions: front, side, back
Recommended tempo: slow

Form:
-start standing on a safe elevated surface (books, stairs, plates, stool)
-place your weight onto one foot keeping your chest tall and ribs stacked over pelvis
-lift your other foot in the air and a few inches in front of your surface
-with your standing leg, bend your knee as far as range of motion allows
-be sure there are no wiggles in your knee.
-knee does not fall inward or wobble
-extend back to standing
-before with your foot to the side, and backwards

Knee Stability

Optional Corrective Exercise Warmup

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: 5-8
Recommended tempo: 3 seconds on the eccentric squat, 1-2 seconds at the bottom, standard tempo on the extension 

Modifications: remove tempo

Form:
- Start in a standing position with your chest tall, and ribs stacked over pelvis 
-hold your weight in the center of your chest just under your chin 
-feet are slightly wider than hip width and toes point outward 
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Tempo + Pause Goblet Squat

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

Modifications: YOU DO NOT NEED TO GO ALL THE WAY DOWN! You can absolutely hit a standard lunge depth. You can drop the weight and do body weight, You can also use a resistance band tied to an object in front of you to assist in the movement.

Form:
-Start in a standing position
-Appropriately engaged your core, stack your shoulders over your ribs and your ribs over your chest
-hold your weight under your chin
-shift your weight onto one foot lower into a side lunge until you hit depth
-from there you can either press through your foot back to standing to perform on the other side, or you can lower your glutes below your knee to the floor.

Cossack Squat ( read description)

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

Modifications: perform as Bodyweight, limit range of motion, hold onto a stable surface 

Substitutions: walking lunges, step-ups 

Form:
- Start in a standing position. chest tall, ribs stacked over pelvis and feet firmly planted on the ground 
- Keep your chest up and hold dumbbells at your shoulders (front racked) or by your sides (suitcase)
- Step a few inches back by firmly planting your foot on the ground and knee 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 standingz
- Complete desired reps then repeat on the opposite side

Reverse Lunge

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

*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 tempo: 3-5 seconds

Modifications: can go on knees, hands on bench, or remove tempo 

Substitutions: standard tempo push-up 

Form: need additional push-up help? See tutorial highlights 
-start in a plank position with your core appropriately engaged, hips square, hands underneath shoulders 
-bend your elbows at a 45 degree angle and lower your chest to the ground on a 3-5 second count 
-once your chest hits the ground, continue to engage your glutes and core to press back to plank

Tempo Push-up

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 

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, 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, angle your hands to a 45 degree angle, curl your weights to your chest
-at the top of your rep, pause and squeeze your biceps
-lower slowly and controlled

Kneeling Angled Bicep Curl

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

Equipment Substitution: kettlebell, band 

Form:
-in a standing or kneeling position, start with a tall chest and ribs stacked over pelvis 
-hold your weights down by your side  
-bend your elbows at a 90 degree angle, holding a 90 degree angle lift your elbows so that your weights are level with your shoulder 
-lower with bent elbows
-repeat

Kneeling Bent Arm Delt Raise

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

Upper Body Circuit

Reps are per side 
Recommended reps: 5-8

Modifications: remove squeeze 

Substations: supine marching, bicycles, or core of your choice 

Form.
-start in a hands and knees position, wrists are underneath shoulders and knees underneath hips 
-lift opposite arm and opposite leg off the ground without moving your torso 
-reach hand and foot out as far as you can 
-engaging your core pull elbow and knee to meet each other underneath your torso 
-switch sides
-repeat 

Breathing tips:

On the inhale: relax and lengthen the PF and breathe into ribcage laterally: belly will expand some ( check out the video on engaging the PF correctly)

On the exhale: engaging the ENTIRE pelvic floor. Not just a kegel or holding in your pee. Then you will wrap your TVA by thinking about pulling your hips together, middle sides together and ribs together: zipping up a coat or hugging your baby or organs!

As you exhale extend hand and foot as far away from one another a you can and hold.

Pelvis stays neutral and doesn’t shift

Spine stays neutral and knees under hips

Bird Dog + Adduction Squeeze

Recommended reps: 5 knee taps + 5 shoulder taps 

Modifications: alternate knees in the tap, just perform shoulder taps, bear plank rock 

Substitutions: hands elevated shoulder taps

Form:
-start in a bear plank position
-hands underneath shoulders, toes firmly planted on the ground, elbows have a slight bend in them, core is appropriately engaged to manage pressure
-keeping your torso still, bend your knees to the ground . One at a time or together
-lift back up without raising your hips
-then perform a shoulder tap for opposite hand opposite shoulder

Bear Plank Knee Taps and Shoulder Taps

Recommended reps: 5-10 flutters per foot 

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
-engage your core to 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

Recommended reps: 5-10 per side 
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 
-repeat

Lower Body Crunch

Core Circuit

W4/D4 Bridge: Full Body

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

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

Summer Burn| Week 9 Day 1| Power + Athleticism

Love this! Trying to incorporate more mobility.  This def made me crack and pop in the right places where I was tense and tight. 🙌🏻💖🔥

Michelle

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

This one is one of my all time favorites. It will make ya 
✨ glisten ✨

Jordan

Although I read carefully the instructions as you asked for, I found the videos confusing 😮‍💨

CristinaLS

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

Michelle 

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

They were not lying. I did sweated and my legs were burning in the end 🥵 🔥

Dominique

Sheina

The AMRAP + the TABATA will make you sweat. If you’re not sweating by the end of it, you didn’t give it your all. 

This one was fun!

Summer Burn| Week 8 Day 2| Metabolic Conditioning

Andrea

It was intense and I catch my breath and I took it slow. I enjoyed moving around.

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

Angela

I was fooled and it did kicked my butt. I still did what I can.

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

So perfect for needing a quick effective workout after a long day! 💪

Chelsea

I enjoyed learning new things and got through it.

Perfect little workout, especially when traveling.

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

Kelsey

Stephanie

Summer Burn| Week 7 Day 2l Metabolic Conditioning

Dripping with sweat after those KB swings!

Tiana

Some stuff was new to me and I enjoyed it.

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

Felt it burned in the end and definitely gained. 🔥

Always my favorite day with the cardio core

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

Really enjoy the core emphasis in this one

Just what I needed for first workout of this week. Still behind but I’m doing it at my own pace.

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 🥰

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

Summer Burn| Week 6 Day 1| Power + Athleticism

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

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

Cassidy

Summer Burn| Week 4 Day 1| Power Athleticm

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

Wk2/Day 3 PHASE 1 |2.20.25 | Quads, Glutes & Adductors

Whew! This went both faster and harder than I expected! I usually think of arm days as being slower and lower heart rates but this had me shaking and sweating! 🥵

The finisher is such a fun challenge! 5 mins for me

W4/D4 Bridge: Full Body

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