Name: Playbook - Hannah Bower - W5/D4 Bridge: Full Body
Uploaded: 2026-06-14T19:47:01.798Z
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.) 😊

LeighAnn

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

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!

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

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

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

Summer Sizzle| Week 3 Day 3| Power & Athleticism

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

Summer Sizzle| Week 3 Day 1| Power + Athleticism

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

This is a challenging workout for gym users and doesn’t relocate a realistic gym set up. I had to skip the treadmill intervals because the treadmill location is not near a location where I could complete the other exercises.

Jessica

Dead and dying but happy about it 🥵 The sweat is pouring down my face

Rachel T

Erin

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

I love the combination of strength training with core!!!

Hannah

jessica

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

Veronica

I had to take a 2 day break after the week 2 day 1 workout because I was sooo sore! This was so challenging today.. those jump squats at the end wowwww

Alexandra

Summer sizzle| Week 2 Day 2l Metabolic Conditioning

Laura

Summer Sizzle| Week 2 Day 1: Power + Athleticism

Did this over the lifting since I’m having muscle fatigue

Summer Sizzle| Week 1 Day 5: Core + Recovery

Felt easy but I’m very sweaty so I know I pushed it! Quite pleasing to have it feel easy but still get some good work done

I thought this was gonna be easy peasy but boy I was wrong!  Talk about a sweaty mess! 🥵 ♥️

This was sooo fun and wow dripping sweat yet again!

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

Killer! Even got a dude fist bump in the middle!

Kelsey

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

Loved this workout! Can’t wait to increase weight on those db thrusters 😈

My favorite!!! I loooove a HIIT workout and this checked all the boxes 🤩

Sweaty mess. I told myself “maybe 8 rounds”, but once I got there I knew I could push through. I modified the box jumps and push-ups on the 5h round so I think that helped give me a bit more stamina. But boy, by those last 2 rounds I was getting gassed. Surprised myself by getting Tabata done pretty easily too. Gonna be sore tomorrow!

Summer sizzle| Week 1 Day 2l Metabolic Conditioning

Took a week off for deload and the first actual week of summer and this was such a good welcome back! Looking forward to this program

A week behind and loved this one!! Great way to start the week!💪

Rose

Ended the week with this workout and it was the perfect start to the weekend 🙌🏼

NEW! Summer Sizzle| Week 1 Day 1| Power Athleticm

Glad to get this one done on the earlier side today!! Can’t believe I finished this program even with all the set backs! Can’t wait to start Enough tomorrow!!

Kathryn

RECLAIM| Phase 3| Week 4 Day 5| Upperbody DELOAD

Feeling good! Can’t wait to start Enough!!

RECLAIM Phase3| Week 4 Day 4| Lower Body| Deload

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

So glad this deload week is lining up with my period 😊 makes it easier to convince myself to do a workout when I don’t it won’t be too hard.

Love those Z sits both challenging and provide lots of feedback

RECLAIM Phase 3| Week 4 Day 2| Upper Body DELOAD

A great deload day! Very sweaty, but felt good!

Hit a PR on the single leg press! Not too bad for a deload day!

Reclaim Phase 3| Week 4 Day 1| Lowerbody DELOAD

Felt stronger than I thought I would today! Was on vacay so didn’t do any of these workouts, but still did 2 rucks and 2 walks while away. Feels good to get back in to it!

Dedra

RECLAIM| Phase 3| Week 3 Day 5| Upperbody Athletic + Power

Felt good to crush this workout before vacay! This week lined up perfectly with my cycle so feeling extra strong 💪🏼💪🏼

Did nooooot want to move today but turned my brain off and got after it. Feeling better than when I started for sure

Pleasantly surprised with my increase and weight and performance all around 🤩

RECLAIM Phase3| Week 3 Day 4| Lower Body Athleticism + Power

I did the warm up, 8k + 9 min sprints and the core exercises. I'm exhausted and happy for it!. 🤜🏻🤛🏻

Completed last night but forgot to finish in app. 12mph is VERY fast for my little legs to go but I DID do it 🏃🏻‍♀️💨

lol she said, “sorry if these rolling V-ups give you ptsd” 😂

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

Upper body is never my fave but I love this workout!

Deja

RECLAIM Phase 3| Week 3 Day 2| Upper Body Strength + Power

Upped my weights in most of the exercises and still felt like I could’ve gone heavier! Feeling goooooddd today!!

🔥 🔥🔥🔥🔥🔥
Opted for Spanish squats. My quads are on fire!!

Michelle 

Sweaty 😓 great one for the middle of the week

Reclaim Phase 3| Week 3 Day 1| Lowerbody Strength + Power

I am getting better at it and upping the weight in some including landmine ones.

Dominique

The around the world lateral shuffle I find fun to do 😁

RECLAIM| Phase 3| Week 2 Day 5| Upperbody Athletic + Power

I enjoyed it. Intense and simple at the same time.

Didn’t increase weight as much as I feel like I could’ve because my knee was bothering me today but still felt good to get this one done!

RECLAIM Phase3| Week 2 Day 4| Lower Body Athleticism + Power

Couldn’t push myself as hard until the last 20 seconds since I had my 3yr old riding his strider and he wasn’t going that fast 🤣 but did what I could!! I loved it still!

Kayla 

I enjoyed core and cardio. Enjoyed most of it.

Julia

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

I am enjoying it and learning about getting more comfortable and confident in the movements while being stacked.

My push presses are feeling so much better 💪🏽🔥

RECLAIM Phase 3| Week 2 Day 2| Upper Body Strength + Power

I just got done with reclaim you march challenge and was wanting more workouts from Hannah! It was great!! I loved it. Although I have bands at home, my gym doesn’t have the bands like in her videos so I’ll have to bring mine from home next time! I did everything without bands at a slower tempo and I just love love loved it!! Soo good!! 10/10 recommend!

It’s been really hard mentally to stay consistent recently. I’m so glad I convinced myself to just do it today! Felt so good!

I definitely feel it in the glutes and certain areas. I took my time in the exercise. I enjoyed it until the end.

Reclaim Phase 3| Week 2 Day 1| Lowerbody Strength + Power

Courtney

I enjoyed learning new things and took my time on this one.

Whew! Always a little rough doing new exercises, the workout doesn’t feel as smooth but I’m excited to keep going and improving on everything! Felt good to move today, listened to my body and had an unplanned rest day yesterday.

Reclaim Phase 3| Week 1 Day 1| Lowerbody Strength + Power

Loving the little changes in phase 3! Felt really good today!

I enjoyed the upper body and things changed up. I also enjoy the stretches and cool down.

One of the best upper body workouts! 🤜🏻🤛🏻

RECLAIM| Phase 3| Week 1 Day 5| Upperbody Athletic + Power

Did not want to workout today but so glad I did!!

I enjoy lower body and I find it helpful.

RECLAIM Phase3| Week 1 Day 4| Lower Body Athleticism + Power

What a great workout, I also did the running twice! Inspired 🫶🏻

Wow that was good! Did 2 rounds of the treadmill work 👌🏻

Okay those rolling v ups did piss me off at first but once I got in motion no one could tell me shhhhh 🤪🤘🏻
I did struggle to roll from Superman back to my right side without a little finger push but I’ll work on it

Reclaim Phase 3| Week 1 Day 3| Sprints + Core

Felt good to get this done today! Definitely didn’t get as many workouts in this week as I had hoped, but next week is a new week!

I'm seeing some muscles 😱😍 I'm feeling so strong girls!!!

So loved every second of that. Feel so powerful!!!

RECLAIM Phase 3| Week 1 Day 2| Upper Body Strength + Power

We just did a little bit of errry thang today. Finally got connected with me PF which was really cool and strange at the same time.

Optional| HIIT & Mobility/Recovery

Some are challenging but I really enjoyed it.

Much needed core workout after week I had

Ooohh weee.  First time doing this and it has some really sneaky tough moves!  May be a new fave workout.

Reclaim| Bonus Advanced Deep Core (optional)

Reclaim phase 2| Week 4 Day 3| Deep Core + Cardio

My kids were screaming the entire workout but I still feel better getting it done! Here’s to a quick and easy bedtime😅

Kept it about the same as last week as I found I had a bit more in the tank than I thought I did coming into my workout today so I increased sets and reps where I felt it and got a god sweat in!

Thank goodness it’s de load on spring break! Working out with 4 under 6 isn’t not easy 😅

Zarah

Reclaim phase 2| Week 4 Day 1| Lower Body Strength| Deload

Hey I finally tried the deficit with the box, instead of grabbing my leg and hey it felt so good. I was able to do it with great balance and form. 🤜🏻🤛🏻

Got it done and feeling great! This might be my favorite routine of this phase

Lowered the weights and heights but it all still felt good!

RECLAIM Phase2| Week 4 Day 4| Lower Body Athleticism| Deload

RECLAIM| Phase 2| Week 4 Day 5| Athletic Upperbody| deload

Might be lower weights and less reps, but she still will make ya sweat!

Decreased sets but kept weights and reps about the same and am already shaky 🤪

RECLAIM Phase 2| Week 4 Day 2| Upper Body Strength| Deload

These kinds of workouts make me feel like a professional athlete 🤜🏻🤛🏻 I love it.

RECLAIM| Phase 2| Week 3 Day 5| Athletic Upperbody

I enjoyed it and it makes sense to take it slow instead is rushing to maintain posture. I find it to be helpful is what I need.

Did not have time for the cool down today! But holy moly I’m dead 💀💀💀 woke up early and did a ruck with the hubby too. Great lower body day today!

That post period strength man 😂💪🏻😅

W5/D4 Bridge: Full Body

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