Name: Playbook - Hannah Bower - W5/D4 Bridge: Full Body
Uploaded: 2025-07-08T00:56:35.945Z
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

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! 💪

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

Emilia

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

Amber

Cassidy

Summer Burn| Week 4 Day 1| Power Athleticm

Courtney

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

Wk2/Day 3 PHASE 1 |2.21.25| Chest, Triceps & Delts

That last drop sequence about took me out! Hamstrings WILL be feeling that tomorrow. Tried to go lighter in some areas as I’m planning a long run tomorrow and don’t wanna be too sore but still kicked my butt!

W5/D4 Bridge: Full Body

Community

More workouts from Hannah Bower