Name: Playbook - Hannah Bower - W5/D4 Bridge: Full Body
Uploaded: 2025-12-03T15:39:09.550Z
Duration: 30 min
Description: W5/D4 Bridge: Full Body

Almost fun but then⚰️⚰️☠️
😂.  2.5 round this time (the last round was half the work time.) 😊

Leigh-Ann

Allyson

Beatrice

Chelsea

Maggie

Holy burn! This workout was HARD but a great change of pace!!

Nicole

I still really love this workout, one round is enough to break a sweat and get your heart rate up (for me at least) and I had time for two rounds this morning. I switched out the last exercise for one of my PF PT exercises that is more of a core workout but could allow me to further practice proper core engagement. Nice and sweaty and more PT to do later :)

Cristine

Eugenia

So sweaty! This is one of my favorite workout structures, especially if I’m having an “I don’t want to” day. 3 rounds in a little under 40 min if we don’t count the breaks where I questioned my sanity 🥵🥹

Morgan

Great workout with minimal weights! Love!

Taylor Agee

Challenging but also a good one to get lost in

Bekah

Only had time for two rounds but it was still a killer!!

Maddie

Dani

Wow! A fun cardio workout to revisit, I definitely was able to do twice as many sets as the first time around due to being familiar with the workout!

I highly recommend this one for a circuit with some built in cardio! I was so out breath after the 40 seconds for each exercise!

Brittney

Wow!! 🥵 My favorite was the thoracic opening at the end!!

Colleen

Karla

I reaaaallly didn’t want to do this. But figured it would be around 3 rounds and thought that sounded do-able. I finished! Yay.

Shelby

😮‍💨 definitely not feeling myself the past couple of days. I pulled through and completed 3 rounds with some modifications. I hope this kicks me in a better direction 🙂

Elyssa

Holy sweat… not my favorite format but it definitely gets the job done ☠️

Paula Kane

Felt nauseous all morning but pushed myself through! 🥵I love your workouts Hannah!

Brittney Howell

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

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

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

W5/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

Noelle

Wrapped| Week 1 Day 2| Upper Body

Jaci Jo Krogman

This felt so good! Just got back from a 3 week vacation and came back with a cold but really wanted to get back in the gym and back on routine so I told myself I’d try, took it easy and felt so good!! Definitely could go heavier but didn’t wanna push too hard first day back

NEW! Wrapped| Week 1 Day 1| Lower Body

Increased hip thrust from 240 to 275! And got 25 push-ups (on toes) in 45 seconds - up from 20. 💪🏻

Janessa Orwig

Max Testing Week: Hip Thrust + Push-up

I enjoyed the test and gotten more gain definitely in both since last time.

I don’t have leg press at home so tested with suitcase deadlifts and that increased from 155 to 165.

And for pull-ups. I have not yet conquered a full unassisted pull-up but when I first tested 12 weeks ago I could barely hold my chin above the bar for 3 seconds. Today I held it for a full 10 seconds and felt super strong right up to the end! HUGE progress!

Leg Press stayed at 425 but I wasn’t struggling as much as I was at the start. That equals a win!

Chin ups: 3 full pretty ones and 2 eccentric. 
Thats a slight increase of 200% 😎

Max Testing Week: Chin Up + Leg Press

A great refresher videos before doing them.

Traditional Deadlift: 170 lbs - 14% increase 

Bench Press: 160 lbs. - 7% increase

Max Testing Week: Bench Press + Deadlift

I enjoyed being challenged in the end. I really pushed myself through.

I’m always amazed when I do these! I know I’ve put on muscle and feel stronger but testing it is so eye opening to how much my body has changed in 12 weeks. 

Squat increased from 170 to 190.
Military press increased from 80 to 100.

Max Squat: 165 lbs. - 10% increase 
Max Military Press: 65 lbs. - 8.33% increase

LETS. GOOOOOO!!

Max Testing Week: Squat + Overhead Military Press

11/10/25: Single Arm Row- 50 lbs 11% increase from the start

I did good for getting back into it after being off and on sick last month.

Max Testing Week:  Row + 1 Mile Run

Phase 3 Athleticism| Week 4 Day 5| Upper Body + Sprints

Added a couple sets on some bc I was feeling good!

Hannah….we have to talk. I almost cursed you out on the split lunge box jump superwoman move. I’m not there yet. I cannot do that move at all LOL. I did try tho 🥲
However, the rest was really good 😛

This one felt hard today, but I did it anyway!

Phase 3 Athleticism| Wk 4 D4| Glutes, Hamstrings & Adductors

Great range of motion. I need to work on my balance !

Phase 3 Athleticism| Week 4 Day 3| Sprints + Core

Kara

Gabi

It may be “shorter” but it’s still 🔥 🔥 🔥

Phase 3 Athleticism| Week 4 Day 2| Chest, Back & Core

Lexi Lou Williams

Phase 3 Athleticism| Week 4 Day 1| Glutes, Quads & Abductors

I love the finisher for this one! I was able to recruit my back way more with the Superman rainbows this week. So much so that I had to drop the weight a bit for the last round 😅

😲 
👆🏻
the face I made when I did 5 full, unassisted pull ups! 😎🥹🎉

Phase 3 Athleticism| Week 3 Day 5| Upper Body + Sprints

Whew this was hard today. Felt unfocused and a lil negative so those split squat jumps had me saying some bad words but the finisher cheered me up ☺️

Phase 3 Athleticism| Wk 3 D4| Glutes, Hamstrings & Adductors

Whew!! Thought I might die but I didn’t and I did the sprints at 11 mph which still doesn’t seem real to me but I didn’t that!!!!!!

Bruh…. This will give you the best sweat sesh and making you feel like you can do ALLLL the things! Great start to the day!

Phase 3 Athleticism| Week 3 Day 3| Sprints + Core

Increased weights in just about everything, 1000% sure I’ll be feeling that tomorrow 🤪

Slow and steady makes ya sweat and the muscles B U R N

Phase 3 Athleticism| Week 3 Day 2| Chest, Back & Core

😮‍💨😮‍💨😮‍💨
First 30min I was feeling pretty good and confident… and then I got the accessories and got my butt kicked!! Felt good tho and hit some prs on the dead stop squat 💃🏻💃🏻💃🏻

This one has quickly become one of my all time favorites! It’s such a good workout and will make you ✨ glisten ✨ like Glenda!

Phase 3 Athleticism| Week 3 Day 1| Glutes, Quads & Abductors

Delaney

Phase 3 Athleticism| Week 2 Day 5| Upper Body + Sprints

Arpita Malhotra

Beast mode activated. 🥵 this phase is my FAVORITE.

Jordan

Phase 3 Athleticism| Wk 2 D4| Glutes, Hamstrings & Adductors

Courtney

Ariana

Phase 3 Athleticism| Week 2 Day 3| Sprints + Core

I already know I’m gonna be sore from those plyo pushups again 😅

Got more done than I thought I would! Increased weights in just about everything and kept it pushing! Feeling good, know I’ll feel like mellow tomorrow 😮‍💨

W5/D4 Bridge: Full Body

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