Name: Playbook - Hannah Bower - Week 1 Day 2 (week 7) Spring Training : Full Body
Uploaded: 2025-07-08T00:56:35.578Z
Duration: 45 min
Description: Week 1 Day 2 (week 7) Spring Training : Full Body

Jessica

Dedra

That was hard but good! Can feel the difference as I go up in weight

Delaney

Getting lower back pain with the bent over row, much better just using dumbbells single side and rotating. Likely weak core and tight hips? 
Really enjoyed this one!

Jade

Jessi

REMINDER: THIS PROGRAM IS TEMPORARY! After this workout gets pushed out of the daily training folder it will disappear. HOWEVER, if you like this workout you can download or save this to your favorites folder and have access to it after it disappears!

Been a long time since we’ve done a strength based full-body! And boy and I’m excited!!!

Progressive Overload: increase weight  

Recommended reps: 5-6
Recommended sets: 3-4
Recommend weight: heavy (final 2-3 reps should be a challenge)- If you need to add a bit of “push press” technique you can.

If you do not have access to heavy weight: increase reps 10-12, add pauses, slow down tempo

Equipment Substitution: dumbbells, kettlebell, band 

Modifications: can perform standing, kneeling, or sitting 
Substitutions: alternating shoulder press, push press 

Form:
-in an kneeling, standing, or seated position, stack your ribs over your pelvis and plant your shins (feet or glutes depending) firmly on the ground 
-press your weights to shoulder level with your wrists facing away from you
-as you begin to press your weights overhead retract and engage your scapula while using your shoulder muscles to press both of the weights overhead 
-do not lock out your elbow at the top of the rep, keep a slight bend in your elbows
-lower the weights back to your shoulder 
-keep your core appropriately engaged to manage pressure while weights are overhead and keep your torso still for any and all overhead movements

Military Press

You’ll need a barbell or dumbbells for this superset.

Progressive Overload: add weight 
Recommended reps: 6-8
Recommended sets: 4-4
Recommended weight: medium to heavy (last 2-3 reps should feel challenging)

Don’t have access to challenging weights? Increase reps to 8-12 per side.

Modifications: can perform Bodyweight, Lower height, lighter weights, hold weights down by side, hold on to a surface 

Substitutions: reverse lunge, lunge to knee drive, walking lunge 
Form:
-start standing a few inches in front of a box, bench, chair, or safe surface  -stand tall with ribs stacked over pelvis, and a weight either in your back for barbell or in one or both hands, down by your sides ) -place the foot opposite to the hand (if holding one) with the weight firmly on the surface -lean and hinge forward at the hips so that your bodyweight is hovering over your foot -without jumping or pressing off your back foot, press through your glute to come to standing -lower down slow and controlled by hinging and shifting your glutes back while keeping your chest over your toes  -perform all reps on one side before moving to the other side

Step-Up

Progressive overload: add weight 
Recommended reps: 6-8
Recommended sets: 3-4
Recommended weight: medium to heavy (last 2-4 reps should be a challenge)

Don’t have access to challenging weights? Increase reps from 10-12, slow down tempo, add pause or 1/2 reps 

Equipment Substitution: dumbbells, kettlebells, bands 

Modification: Single arm bent over row using a bench OR using an incline bench to support your chest 

Form:
-start standing with your feet firmly planted in the ground, ribs stacked over pelvis and your weights held in reverse grip (wrists face away from you)
-With a flat back/neutral spine, sit your hips back and hinge at the waist like you would for a deadlift
-In a bent over position, begin to row the barbell or weights towards your chest 
-engage your lats and scapula as you drive your elbows drive back
-pull the weight to your chest, pause at the top of the rep, then lower slow and controlled 
-repeat

Bent Over Reverse Grip Row

Step-Up ss Bent Over Row

You will alternate sides each round. So if you have weight on the right side for DL, you’ll do right arm above your head for the lunges. You’ll do 2 sets per side. 

You will need a barbell or dumbbell for this superset.

Progressive Overload: add weight
Recommended working sets: 3-4
Recommended reps: 8-10
Recommended weight: light

Modifications: use band or dumbbell on one arm  
Equipment substitutions: dumbbells, kettlebells  
Substitutions: romanian deadlift, sumo deadlift, stiff leg deadlift and increase weight. 
For a more in depth review of form for deadlifts watch the tutorial video in the start of this highlight.

Forms
-start standing with your ribs stacked over your pelvis
-make sure to engage correctly before picking your weight. This will allow you to center the bar with uneven load on the ends.
- it is super important the bar remains level entire rep. -engage your lats at the same time you appropriately engage your core, keep your weight distributed throughout your feet, do not lean forward onto your toes  -keep your spin neutral and head neutral (dont want chin tucked hard or arching upward) -begin to sit hips back like you are pushing a door shut. Keep spine neutral.
-lower until your hips don’t push back more. This should hit around your knees or shins.  -Pull the bar back up keeping a neutral spine, exhaling as you stand.   -Reach full extension; but do not pushy our hips forward, keep hips under ribs -lower the weights to the ground and repeat

Uneven Romanian Deadlift

Recommended reps: 6-10 total reps per arm/side for weight
Recommended weight: medium to heavy (last 2-3 reps should be a challenge)

Don’t have access to challenge weights? Increase reps to 10-15 per arm 

Modifications: alternating forward and back lunges, suitcase hold 

Substitutions: alternating step ups 

Form:
- Start with feet hip width-ish apart, chest tall and ribs stacked over pelvis 
-press and hold one weight overhead, keeping your ribs tucked, don’t let them flare or your chest arch 
- Step forward with one foot flat on the ground and lower down until knees are 90 degrees, or however far range of motion always 
-keep your knee pointing forward or slightly outward, but not inward 
-keep your core engaged and activate your glute
- Push through front heel and glute and stand back up 
- Try not to push off your back foot, motion is powered by the lunging front leg

Single Arm Overhead Walking Lunge

Uneven Deadlift SS Single Arm Overhead Walking Lunges

Progressive Overload: increase weight

Recommended reps: 8-10 per side 
Recommended weight: cable or DB light to medium 

Equipment substations: dumbbell, band

Substations: paloff press

Form:
-start kneeling with your chest tall and ribs stacked over your pelvis
-place one foot out in front of you a few inches so that you’re in a kneeling lunge
-hold your weight/cable in both of your hands in front of your pelvis
-begin to extend the weight upwards and across your torso 
-extend the weight above your head while twisting your entire torso
-once you reach extension untwist back to starting but pull the weight backwards as far as you can towards your hip twisting your torso the other direction
-complete recommended reps
-switch sides by placing your other knee forward and twisting the other direction

Cable Palof Chopper

Recommended reps: 10 reps per variation 

Substitutions: thin pillow, towel folded up, yoga mat folded 

Form: 
- with wrists directly under shoulders for more difficulty. 
- lean back to ease uncomfortable pain or less intense stretch
- Lay hand down and allow wrist to collapse so it’s completely flat. Then extend back up so the back of hands are off the matt. For more stretch, ball hands in fist.

- then then hands to palms up in all directions. Pay attention to which areas are weakest so you can improve upon it.

Corrective Exercise: Wrist mobility + Strength

These are challenging, and one of my weak spots.

The goal is to keep your hips square and level while being able to lift and then hold your front leg using your inner thigh muscles.

Corrective Exercise: 90/90 Passive External Hold

Week 1 Day 2 (week 7) Spring Training : 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 🥰

Morgan

Summer Burn| Week 6 Day 2| Functional Strength & Core

Lindsay

Beatrice

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!

It was good but I will need to add more to the warm up.

Kass

Wk2/Day 1 PHASE 1 | 2.17.25|  Glutes, Hamstrings & Adductors

Didn't get to the 7 mins amarap but did the rest

KRYSTAL

Did half the workout coming off the flu but still feeling like a badass! 💪

Wk2/Day 2 PHASE 1 | 2.18.25| Back, Biceps & Delts

🥹🥵🥵🥵🥵🥵
Did this after a 2.5 mile run and whoooooo boy! Had to use more assistance with sissy squats than normal which was slightly disappointing but think that’s just due to fatigue from the run

Single leg squats killed me… but I was giving the full variation of sisy squats a go and succeeded for one round, little wins

Janine

Amanda

Wk 4 1.30.25 Quads, Glutes & Adductors   

Great workout! My shoulders and chest are shaking!

Shiloh

This series was fun! Looking forward to revisiting these exercises in the future!

Wk 4 |1.31.25| Triceps & Delts 

Fantastic workout! Didn’t mind doing legs tonight, kept my weights the same and see how my recovery feels.

Kiki

WK 4| 1.27.25| Glutes, Hamstrings & Adductors

Great workout! Enjoyed this upper body one!

got it done with a 2 mile recovery run!!🏃🏼‍♀️‍➡️

Wk 4 |1.28.25| Back, Biceps & Delts  

Can’t believe I got through that. I didn’t feel like working out but hit some new PR’s to my current progress. Feels good!

Week 1 Day 2 (week 7) Spring Training : Full Body

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