Name: Playbook - Hannah Bower - Week 2 Day 4 (week 11) Spring Training: Full Body HIIT
Uploaded: 2026-06-14T19:47:01.185Z
Duration: 30 min
Description: Week 2 Day 4 (week 11) Spring Training: Full Body HIIT

Keri

Carol1

Anessa

Eugenia

Anneri

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!

You may have seen this workout before, it’s a favorite from the original 30 minute and under!  

You will need a pair of dumbbells for this circuit. You might need a few different weights for lower and upper body exercises.

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 the timer for 30 minutes, or however much time you have available.

See how many times you can move through this circuit within your set time.

All you will need is a pair of dumbbells for this circuit,

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, stationery lunge or hold onto a stable surface 

Substitutions: walking lunges, step-ups 

Form:
- Start in a standing position. Rib cage stacked over pelvis, shoulders retracted slightly with packed lats, 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 bending your knee down until both legs are at 90 degrees
- it is okay to lean forward in a hinge motion if you would like. A forward lean will
Emphasize glutes more.
-Toes and knees can point forward or slightly outward, but they cannot fall inward significantly
- Press through your glutes and keep your torso still as you push back to standing and exhale!
- Complete desired reps then repeat on the opposite side

Reverse Lunge

Recommended reps: 8-10
Recommended weight: medium to heavy 

Equipment substitutions: barbell, kettlebells, band 

Substitutions: banded good mornings, single leg Romanian deadlift, standard deadlift 

Form: for more in depth review, see tutorial highlight 
- Start with the bar or weight of choice in your hands as opposed to the floor
-feet firmly planted on the ground, no wider than hip width apart 
-if you are lifting heavier, have a light core engagement and shoulders retracted (think about chest tall and scapula down and back) or lats packed down.
- Slowly lower the weight with a slight bend in your knees, 
- hinge at the hips and keep your back neutral
- Lower weight until you feel a slight stretch in your hamstrings
- the weight only goes to knee to mid-shin level (do not lower weights to the ground )
- Drive your hips forward and use your hamstrings & glutes to power back to standing
-exhale as you stand

Romanian Deadlift

Recommended reps: 8-10
Recommended weight: medium to heavy 

Equipment Substitution: barbell, kettlebell, band 

Modifications: can perform without weight, can hold weight between thighs. 

Substitutions: box squat or limit range of motion  

Form:
-starting in a standing position with your feet shoulder width or slightly wider than hip width distance apart 
-turn your toes slightly outward if pointing forward doesn’t allow for proper range of motion.
-keep your ribcage stacked over pelvis. You may need some core engagement bc of the db chest placement or if lifting heavier.
- you hold your weights either by your shoulders or just under your chin by your chest or between legs.
-lower into a squat inhaling on way down, as the weight will pull you forward slightly, you should feel your quads and core engage slightly.
-lower as far as range of motion allows
-keep your chest tall as you push through the bottom of your feet back to standing and exhale and stand up.
- you may need to engage core intentionally as you stand or if you feel you need more support.

Front Squat

Recommended reps: 8-10
Recommended weight: medium to heavy 

Equipment Substitution: barbell, kettlebell, band 

Modifications: can perform one arm at a time, can place knee or hand on a bench, can place chest on an incline bench 

Form:
- Start in a standing position, feet firmly planted on the ground, ribs over pelvis, chest tall, and shoulder/lats packed down.
- Hinge forward at the hips by shifting your glutes back until your chest is at a 45 degree angle. You may need to engage core slightly.
- with your weights in hand, wrists facing the back wall, pull your elbows to the ceiling 
- exhale as you engage core and retract shoulder blades *as* you pull.
- Squeeze your shoulder blades together once elbows are pulled back
-pull the weights to chest level and then lower maintaining core control. Inhale as you lower.

Bent Over Row

One of my fav core exercises that sneaks in thoracic mobility! 
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, Lower to hand rather the elbow.

Substitutions: Turkish get-up or overhead static hold 

Form:
- Start in a kneeling position with your shins flat on the ground 
- chest is tall, ribcage over pelvis, chin neutral 
-press overhead a light weight, keep your wrist in alignment with your shoulder 
-keeping your hand sturdy above your head and in direct alignment with shoulder
-lower your chest down to the ground as you slightly twist your torso
- as you twist, extend hand to the ceiling and shrugging your shoulder. Removing the space from shoulder to ear. 
-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 & really reaching that arm toward the ceiling.
-using your obliques, and core, begin to raise and untwist your chest
-keep the weight still the entire time
- you can exhale the entire range of motion or exhale as you stand back upright. You also may need to engage core more intentionally for this exercise!

Kneeling Windmill

Recommended reps: 8-10
Recommended weight: medium to heavy

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, ribs stacked over pelvis, hands by side.
-hold your weights down by your sides with your wrists facing the ceiling 
-keeping your torso completely still, and elbows close to your sides & fixed curl your weights to your shoulders & exhale.
-at the top of your rep, pause and squeeze your biceps
-lower slowly and controlled

Kneeling Bicep Curl

Recommended reps: 8-10
Recommended weight: medium to heavy 

Equipment Substitution: barbell, kettlebell, band 

Modifications: can perform standing 

Substitutions: alternating shoulder press 

Form:
-in an kneeling position, engage your core and plant your shins firmly on the ground 
-press your weights to shoulder level 
-retract and engage your scapula, using your shoulder muscles press both of the weights overhead 
-do not lock out your elbow, keep a slight bend in your elbows 
-lower the weights back to your shoulders 
-keep your core engaged and torso still for any and all overhead movements

Kneeling Shoulder Press

Reps are per side 
Recommended reps: 8-10
Recommended weight: light to medium 

Modifications: place one or both knees down, remove the weight and tap the ground instead 

Substitutions: hold plank 

Form:
-start in a plank position: core slightly engaged, esp if you are healing DR. hips square to the ground, hands underneath shoulders, back is neither arched or sagging 
-place a weight in the outside of one of your hands 
-with your opposite arm you will reach underneath your torso, past your planted hand, grab the weight
-pull the weight across your body and place it just outside where your hand was placed 
-repeat on the other side.
- goal is to keep your hips square to the ground without twisting. Imagine balancing a glass of water on back.
- don’t allow your hips to shift or wobble as you cross weight back and forth.

Plank Reaches

Reps are per side
Recommended reps: 8-10

Modifications: place one or both knees on the ground 

Substitution: forearm plank rocks 

Form:
-start in an engaged plank position: core engaged, hips square to the ground, hands directly underneath shoulders, back is neither arched nor sagging, glute and quads engaged 
-keep your core engaged as you lift one hand off the ground 
-slowly tap your opposite shoulder and back down on the ground 
-if you have to speed through these to maintain balance, go onto your knees and modify.

Plank Shoulder Taps

Reps are per side
Recommended reps: 8-10

Modifications: place hands on an elevated surface 

Substitution: standard mountain climbers 

Form:
-start in an engaged plank position: core engaged, hips square to the ground, elbows directly underneath shoulders, back is neither arched nor sagging, glute and quads engaged 
-keep your core engaged as drive one knee, by bending it to the side, to your armpit. Exhale as you drive knee to elbow.
-pause at the point of your range of motion 
-keeping your knee high, push it back to the ground in plank position

Plank Knee Drives

Reps are per side
Recommended reps: 8-10

Modifications: place glute down on the ground 

Substitutions: supine (laying on your back, alternating toe touch) or any core movement of your choice like a side plank. 

Form:
-start in a seated side position with your hands placed on the ground behind your hips and feet firmly planted in the ground out in front
-press your hips off the ground into a side plank with your torso slightly rotated to the single. A mixed of a slide plank and table top.
-shift your weight into opposite hand and opposite foot
-lift the opposite hand and foot that are not weight bearing to touch in the middle of your torso
-maintain a high hip position
-exhale as you drive hand and foot together!

Side plank Adductor lifts

Reps are TOTAL (so 5-6 per side)
Recommended reps: 10-12
Recommended weight: light to medium 

Modifications: perform without weight, limit range of motion, hold onto a sturdy object, place feet on the ground or bend knees. 

Substitutions: Russian twist, modify range of motion or bend knees.

Form:
-start laying on your back 
-lift your legs into the air so that your hips are at a 90 degree angle and your toes are pointed to the ceiling 
-holding a weight, engage your core slightly 
-begin to lower down your legs, keeping your knees and toes together to one side
-as you lower your legs, twist your upper body to the opposite side keeping your weights outstretched - they will counter act one another 
-do not lock out your elbows, keep a slight bend to them 
- once your arms and legs are lowered to your range of motion, engage your core  by exhaling deeply to pull them both back to the center 
-switch directions 
-repeat

Windmills

Recommended reps: 10-12
Recommended weight: light to medium 

Modifications: perform without weight, place feet on the ground 

Substitutions: standard crunch 

Form:
-start laying on your back 
-lift your legs into the air so that your hips are at a 90 degree angle and your toes are pointed to the ceiling 
-holding a weight, engage your core
-pretend a string is attached to your chest 
-as you crunch, think about lifting your entire chest off the ground toward the ceiling
- do not round your shoulders to crunch but try to lift shoulder blades completely off ground
-reach the weight to touch your toes, exhale deeply, don’t let your feet swing, keep them still
-lower your chest but don’t fully lay back down: keep shoulder blades slightly off ground and maintain tension in core!

Toe Touches

W1/D1 30 Minute & Under: AMRAP Circuit

Finish off your workout or warmup with these dynamic stretches! Hold off for the static holds after you workout!

Important to scoop your hips into a posterior pelvic tilt (PPT) to help isolate the hip flexor and psoas

5-10 lunges 
Hold 30sec-1min

Active PPT lunges

Seated pretzel is a modified version of the pretzel squats! Both still great to do even if you can do the pretzel squats! 

Targets piriformis, glut med & some IT

10-15 squats
30-1min hold!

Pretzel sits & seated pretzel

5-10 rocks 
Hold 30-1min

Make sure to keep foot flexed

Adductor Rocks

This is both a mobility + stability! 

You may cramp, that’s normal. It’s a hard mode to do as it really gets the intrinsic muscles firing!

Can do just the 90/90 swivel, you can add the bends forward for an increased stretch!

90/90 Swivels + Rotation

Corrective Exercise: Hip Stretches for mobility

Week 2 Day 4 (week 11) Spring Training: Full Body HIIT

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

Taylor

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

Morgan

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😅

Shelby

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 😂💪🏻😅

RECLAIM Phase2| Week 3 Day 4| Lower Body Athleticism

Completed yesterday but forgot to finish in app. Good day to switch things up because my body was hurting

This was a nicely timed workout as I needed to give my body a break from lifting.

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

Added weight to my OH presses! Was a struggle at the end but felt good! My arms are dead 🩵

Lauren

Overhead press has always been so hard for me to progress but I’m finally noticing improvements here!

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

Whew! That was a good one! Was able to increase my weight a little in the DL and hip thrusts! 💪🏼

BECKY

Today was hard! I felt like everything was just a little bit off today but that’s okay. I still got it done and am proud I didn’t quit

Week 2 Day 4 (week 11) Spring Training: Full Body HIIT

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