<![CDATA[Hannah B]]>https://flowbyhannah.substack.comhttps://substackcdn.com/image/fetch/$s_!e0nG!,w_256,c_limit,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2F8421f60f-c413-440c-8bc4-58c784c4e116_3344x3344.jpegHannah Bhttps://flowbyhannah.substack.comSubstackWed, 04 Nov 2026 09:39:38 GMT<![CDATA[RESISTANCE BAND FLOW]]>https://flowbyhannah.substack.com/p/resistance-band-flowhttps://flowbyhannah.substack.com/p/resistance-band-flowMon, 02 Nov 2026 22:50:54 GMTRESISTANCE BAND FLOW

Full-body reformer flow using the resistance band to add upper-body resistance, core work, and lower-body control.

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]]><![CDATA[Short Box Core + Hand Weights CLASS PLAN]]>https://flowbyhannah.substack.com/p/short-box-core-hand-weights-classhttps://flowbyhannah.substack.com/p/short-box-core-hand-weights-classTue, 20 Oct 2026 20:53:19 GMTShort Box Core + Hand Weights

Props: Short box, hand weights are optional

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]]><![CDATA[NO PROP? NO PROBLEM!!]]>https://flowbyhannah.substack.com/p/no-prop-no-problemhttps://flowbyhannah.substack.com/p/no-prop-no-problemWed, 14 Oct 2026 20:13:11 GMTZero Props · Full Body · Plank, Arms, Core & Lower Body

A no-prop reformer flow combining upper-body strength, standing lunges, and a challenging oblique series.

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]]><![CDATA[UNILATERAL BALL + BOX FLOW]]>https://flowbyhannah.substack.com/p/unilateral-ball-box-flowhttps://flowbyhannah.substack.com/p/unilateral-ball-box-flowMon, 05 Oct 2026 21:36:36 GMTUNILATERAL BALL + BOX FLOW

Equipment: Long Box + Ball

Class Focus: Unilateral strength, balance, glute work, triceps, and core control.

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]]><![CDATA[BAND + BOX FLOW]]>https://flowbyhannah.substack.com/p/band-box-flowhttps://flowbyhannah.substack.com/p/band-box-flowFri, 25 Sep 2026 23:22:49 GMTBAND + BOX FLOW

Equipment: Band + Box
Band: Optional for the entire class. Let clients decide at the beginning whether they want to commit to the band for the full class.

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]]><![CDATA[THE LOVE/HATE FLOW with THE LOVE/HATE PROP]]>https://flowbyhannah.substack.com/p/the-lovehate-flow-with-the-lovehatehttps://flowbyhannah.substack.com/p/the-lovehate-flow-with-the-lovehateTue, 01 Sep 2026 03:42:52 GMT

The kind of burn you’ll complain about now and thank me for later.

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]]><![CDATA[Ball + Full Body Spicy FLOW]]>https://flowbyhannah.substack.com/p/ball-full-body-spicy-flowhttps://flowbyhannah.substack.com/p/ball-full-body-spicy-flowSun, 23 Aug 2026 18:50:00 GMTBALL + FULL-BODY FLOW

This flow is one of the spiciest I have taught…

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]]><![CDATA[LONG BOX FLOW (with magic circle)]]>https://flowbyhannah.substack.com/p/long-box-flow-with-magic-circlehttps://flowbyhannah.substack.com/p/long-box-flow-with-magic-circleMon, 17 Aug 2026 22:15:09 GMT

LONG BOX FLOW (with magic circle)

An athletic full-body flow with core, upper body & glute-focused strength

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]]><![CDATA[THE CONTROLLED BURN (magic circle & box)]]>https://flowbyhannah.substack.com/p/the-controlled-burn-magic-circlehttps://flowbyhannah.substack.com/p/the-controlled-burn-magic-circleMon, 10 Aug 2026 01:35:30 GMT

Want to see a flow that builds and has your clients leaving satisfied and stronger?? Down below!!

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]]><![CDATA[Low Footbar Class Plan with the BALL]]>https://flowbyhannah.substack.com/p/low-footbar-class-plan-with-the-ballhttps://flowbyhannah.substack.com/p/low-footbar-class-plan-with-the-ballSun, 02 Aug 2026 23:23:03 GMTPlanks, unilateral strength, and athletic movement designed to improve stability, coordination, and control.

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]]><![CDATA[BAND BURN + LOWER BODY SCULPT]]>https://flowbyhannah.substack.com/p/band-burn-lower-body-sculpthttps://flowbyhannah.substack.com/p/band-burn-lower-body-sculptTue, 28 Jul 2026 18:47:12 GMT

BAND BURN + LOWER BODY SCULPT

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]]><![CDATA[NO PROP REFORMER BURN!!]]>https://flowbyhannah.substack.com/p/no-prop-reformer-burnhttps://flowbyhannah.substack.com/p/no-prop-reformer-burnSun, 19 Jul 2026 22:24:56 GMTNO PROPS — ARMS, CORE & LOWER BODY

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]]><![CDATA[This Is Not Your Average Pilates Flow]]>https://flowbyhannah.substack.com/p/this-is-not-your-average-pilateshttps://flowbyhannah.substack.com/p/this-is-not-your-average-pilatesTue, 14 Jul 2026 03:49:30 GMTStrength & Stability

A lower-body focused flow with unilateral strength, side-body core work, and athletic standing sequences.

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]]><![CDATA[MAGIC CIRCLE INNER THIGH FLOW]]>https://flowbyhannah.substack.com/p/magic-circle-inner-thigh-flowhttps://flowbyhannah.substack.com/p/magic-circle-inner-thigh-flowMon, 06 Jul 2026 22:14:22 GMT

Equipment

  • Magic Circle

Class Focus

Today’s class emphasizes inner thigh strength, rotational stability, core endurance, and upper body control using the Magic Circle as an optional prop throughout class. Expect long sets, progressive layers, and athletic transitions designed to challenge balance, control, and muscular endurance.

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]]><![CDATA[SHORT BOX FULL CLASS PLAN (oblique focused)]]>https://flowbyhannah.substack.com/p/short-box-full-class-plan-obliquehttps://flowbyhannah.substack.com/p/short-box-full-class-plan-obliqueMon, 29 Jun 2026 03:25:13 GMTSHORT BOX FULL FLOW (oblique focused)

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]]><![CDATA[The Long Box Athletic Flow Everyone Will Be Talking About ]]>https://flowbyhannah.substack.com/p/the-long-box-athletic-flow-everyonehttps://flowbyhannah.substack.com/p/the-long-box-athletic-flow-everyoneSun, 21 Jun 2026 18:35:07 GMTLONG BOX STRENGTH FLOW

Long Box • Optional Band • Deep Core, Arms & Lunges

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]]><![CDATA[The Core Shake Class]]>https://flowbyhannah.substack.com/p/the-core-shake-classhttps://flowbyhannah.substack.com/p/the-core-shake-classSun, 14 Jun 2026 01:19:48 GMTThis class has a really nice athletic flow to it—starting with deep core work on the short box, moving into obliques, progressing into unilateral arm strength, and finishing with strong glute-focused lunges on both sides. The Magic Circle adds just enough challenge without overcomplicating the transitions.

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]]><![CDATA[The Banded Box Burn]]>https://flowbyhannah.substack.com/p/the-banded-box-burnhttps://flowbyhannah.substack.com/p/the-banded-box-burnWed, 10 Jun 2026 18:26:53 GMTThis class is a great mix of glutes, obliques, shoulder stability, and athletic balance work, and the box keeps the entire flow feeling fresh and challenging without being overly complicated.

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]]><![CDATA[A True Athletic Burn FLOW]]>https://flowbyhannah.substack.com/p/a-true-athletic-burn-flowhttps://flowbyhannah.substack.com/p/a-true-athletic-burn-flowSun, 31 May 2026 21:43:28 GMTAthletic Reformer Flow

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]]><![CDATA[Magic Circle Pilates That HUMBLINGGG]]>https://flowbyhannah.substack.com/p/magic-circle-pilates-that-humblinggghttps://flowbyhannah.substack.com/p/magic-circle-pilates-that-humblingggSat, 23 May 2026 00:28:54 GMTFull Body Magic Circle Burn

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