Name: Playbook - Hannah Bower - Week 2 day 4: Spring Training- Alternative Full Body Cond.
Uploaded: 2026-06-14T19:47:01.352Z
Duration: 30 min
Description: Week 2 day 4: Spring Training- Alternative Full Body Cond.

Been a longtime but I got back to it! Love these workouts!

Mindy

Kelsey

Delaney

Wow this was AMAZING for my hips!!! I am saving this one for sure! I really needed this today. Thank you!!!

Olivia

Molly

There is 2, 15 min AMRAPS.

Repeat as many rounds as you can for the 15 minutes or shoot for 5-8 rounds.

Repeat this circuit as many times as you can for 12-15 minutes.

If you need rest, rest after circuit is complete.

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

Don’t have access to challenge weights? Increase reps to 10-12 per leg

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 
-hold your weight(s) by your wide
- 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
- chest leans slightly forward with weights by your shins
- 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

DB Walking Lunges

Recommended reps: 3-5 per arm 
Recommended sets: 3-4
Recommended weight: light to medium 

Don’t have access to challenging weight? Increase reps 

Equipment Substitution: kettlebell

Modifications:can place knees on the ground, can perform in bear plank position, can do shoulder taps instead of row or on box. 

Substitutions: standard push-ups + plank shoulder taps 

Form:
- Start in a  plank position, hands underneath shoulders, toes firmly planted on the ground, core engaged, hips square , and back is not arched/sagging or rounded/poked
-perform a push-up by bending your elbows out to a 45 degree angle 
-lower your chest to the ground maintaining a braced core 
-lower as far as range of motion and core control allows and then press through your chest to extend your elbows back to stating 
- then with your weight in one hand, pull one elbow at a time towards your rib cage 
-don’t let your torso twist 
-lower the weight 
-repeat

Dumbbell renegade row + push-up

Recommended Reps: 10 per exercise
Recommended weight: light to medium

Modifications: perform bodyweight, limit range of motion, keep one foot on the ground at all time

Substitutions; marching 

Form:
-start laying flat on the ground with your arms extended straight to the ceiling holding your weight (or band) and knees bent at a 90 degrees with your feet in the air -appropriately engage your core to manage pressure as you begin to lower the weight down towards your head  -as your arms are lowering the weight, you will extend on of your legs out and down towards the bench as far as range of motion allows
-keep a slight bend in your elbows and your knee
-extend only as far as range of motion and core control will allow
-engage your tva to draw your knee back to 90 degrees at the same time you pull your dumbbell overhead
-alternate which leg extends outward each rep
-once your complete reps on each side, you will then perform a dead bug but you will lift both knees up together at the same time

Crunch: 
- hold weight above shoulders: think about extending hands to ceiling aggressively 
- lift hips and curl knees toward hands
- think about lifting hips to ceiling rather than toward your face. 
-lower back down controlled
- exhale entire movement

DeadBug + Lat Pullover & Crunch

Circuit 1:

Repeat circuit for as many times as you can for 12-15 minutes.

Recommended reps: 10-12
Recommended sets: as many as you can in 15min
Recommended weight: medium to heavy (last 2-3 reps for this range should be a challenge)

Don’t have access to challenging weights? Increase reps to 12-15, slow down tempo, add a 1/2 rep at the bottom of each rep

Equipment substitutions: band, dumbbell, bodyweight, barbell 

Modifications: remove elevation

Substitutions : good mornings

Form:
-start standing with your feet firmly planted on a safe elevated surface chest tall with your ribs stacked over pelvis
-hold your weights down in front of your shin 
-perform a deadlift by hinging at the hips (think about pushing your butt back)
-appropriately engage your core and your scapula AS you hinge forward to manage pressure
-think about your glutes touching the back wall and your weight being distributed to your heels 
-hinge until your weight is close to your mid-shin area or as far as range of motion allows 
-as you’re reaching the depth of your rep, slightly reach the weight 1-2 inches out in front of your shins,
-briefly pause keeping your core appropriately braced 
-push through your hips keeping a neutral spine to come back to standing

DB Romanian Deadlift

Recommended rep: 8-10
Reps are per side 
Recommended weight: medium 

Modifications: break the movement down (deadlift, curl, press)

Substitutions: devil press 

Form:
-start in a seated position in a wide straddle. chest tall and ribs are stacked over pelvis 
-have a weight on the floor in between your feet
-lower down into a squat/deadlift position to pick the weight up with one hand 
-appropriately engage your core and your lats AS you press through your legs with a neutral spine to snatch the weight either to your shoulder or directly overhead
-keep a slight bend in your elbow with the weight overhead
-lower the weight down to the ground to switch sides

Seated DB Snatch

** you will alternate between together or single leg lifts each round*** 

Recommended time: 40 seconds
Recommended weight; none

Modifications: practice lifting your legs up as high as range of motion allows (even if it’s a centimeter or two), lean as far back if needed to aid if you can’t lift with a vertical chest. 

Can also perform seated on a bench and practice lifting your knee up as high as you can at a 90 degree or with a straight leg.

Form:
-start seated with your chest stacked over your ribs and your feet as spread apart as you need
-place your hands down on the ground for support
-place a weight or object in front of you about knee length
-using your hip flexors you will lift one leg as far off the ground as you can
-lift it up and over the weight successfully clearing it
-gently touch the ground and then lift it up and over back to your starting position
-switch legs
-repeat

Hip Flexor Lifts round 1

Recommended time: 40 seconds
Recommended weight; none

Modifications: remove the weight and practice lifting your leg up as high as range of motion allows (even if its a centimeter or two), lean as far back as possible

Can also perform seated on a bench and practice lifting your knee up as high as you can at a 90 degree

Form:
-start seated with your chest stacked over your ribs and your feet as spread apart as you need
-place your hands down on the ground for support
-place a weight or object in front of you about knee length
-using your hip flexors you will lift one leg as far off the ground as you can
-lift it up and over the weight successfully clearing it
-gently touch the ground and then lift it up and over back to your starting position
-switch legs
-repeat

Hip Flexor Lifts Round 2

Circuit 2

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: Spring Training- Alternative Full Body Cond.

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

Eugenia

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!

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

Reclaim phase 2| Week 3 Day 1| Lower Body Strength

Loving the landmine rotational clean and press!! Feels so good to do.

Loved this upper body. Love the athletic days 🔥 💪🏽 Starting to do more cardio again. Feels great 😌

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

Ran out of time and didn’t get to do the cool down BUT! This workout felt so good! Definitely feel stronger in most of the exercises today.

Jennifer

RECLAIM Phase2| Week 2 Day 4| Lower Body Athleticism

I enjoyed it from the beginning to the end and helpful especially after legs day the previous day.

Week 2 day 4: Spring Training- Alternative Full Body Cond.

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