Name: Playbook - Hannah Bower - Week 2 Day 4 (week 11) Spring Training: Full Body HIIT
Uploaded: 2025-07-14T01:29:00.279Z
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 Burn| Week 10 Day 1| Power Athleticm

My favorite lower intensity running workout!

Rachel T

Summer Burn| Week 9 Day 5| Pelvic Floor  + Cardio

Summer Burn| Week 9 Day 4| Functional Strength + Core

Ashley

This one always gives me a good glow sesh 😎

Jordan

Summer Burn| Week 9 Day 3| Power & Athleticism

Great sweat and did extra set lifted a little heavier to burn off this anxiety and stress

Michelle 

Aissa Trevino

Lexi Lou Williams

Summer Burn| Week 9 Day 2| Functional Strength & Core

It went well with the other one I did today. My legs still burned in Bulgarian squat.

Dominique

It may be a de-load week but we’re still getting a sweat in!

Summer Burn| Week 9 Day 1| Power + Athleticism

I was extremely anxious this morning. Body is tight, mind is tired and I didn’t want to go to gym. This was perfect. ❤️

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

I took a break from this app to just go back to basic lift spilt. This year has been the hardest year and my gym motivation started to lack again so decided to revisit the app. This workout was just what I needed today

Morgan

It was good but confusing. Instead of seeing it as options it looks like double exercises with auto timer and longer than 4 minutes. I chose the week 5 since that one I enjoyed and still sweated.

Summer Burn| Week 8 Day 4| Full Body Conditioning Flow

Feel great and I know that I am going to be sore later.

Summer Burn| Week 8 Day 3| Functional Strength + Core

Andrea

They were not lying. I did sweated and my legs were burning in the end 🥵 🔥

Sheina

Summer Burn| Week 8 Day 2| Metabolic Conditioning

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

Kelsey

I am done with week 7. I enjoyed the core.

Summer Burn| Week 7 Day 5: Core + Recovery

Amber

Angela

Summer Burn: Week 7 Day 4| Full Body Conditioning/Flow

Just finished Grit 1 and 2 so this was a fun change!

Lisa

Loved the new moves. Feeling tired but STRONG! 💪🏼🔥

So perfect for needing a quick effective workout after a long day! 💪

Chelsea

Summer Burn| Week 7 Day 3| Functional Strength & Core

I love this one! Sweaty and hard!
The skater with MB finisher definitely finished me 😂😂

Martyna

Summer Burn| Week 7 Day 2l Metabolic Conditioning

Beatrice

Dripping with sweat after those KB swings!

Tiana

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

Increased weights but modified a bit at the end because I was so wiped 🥵 looking forward to the three days hamstring soreness 😂

Summer Burn| Week 6 Day 4| Functional Strength + Core

Completed yesterday, killed my legs and core but in a good way. It’s been cool to see the progress

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

Stephanie

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

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.

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

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