Name: Playbook - Hannah Bower - 1.9.25 Quads, Glutes & Adductors
Uploaded: 2025-07-08T00:56:34.550Z
Duration: 40 min
Description: 1.9.25 Quads, Glutes & Adductors

My adductors WILL be feeling that tomorrow 😮‍💨

Morgan

Holy sissy squats! Never done one of those before! 🔥🔥

Krista

Legs felt weak tonight! Omg brutal with single pistol squats🥵

Janine

mary kate

What the heck was this 🥵🥵 I LOVED IT but MAN was it challenging 😅💖

Heba

Kiki

Different workout. My knees need a lot of strengthening…

another GOOD FREAKING LIFT!!!!! That felt amazing!🤌🏼💪🏼

Brianna

Michelle

Quads are on fire!! Hope I can walk tomorrow.  Loved it!!!

Rose

Casey

Oh lordyyyyyy lol. Finally got the pistol squats figured out lol

Taylor

My legs are shakingggg 😵‍💫 so good!!!

Hannah

Sneaky sneaky one! The elevated split squat humbled me and I confirmed my left leg is weaker than my right haha 
One round of the finisher because i need to be able to walk later 😜

Paula Kane

Megan

I'll eventually learn that a Hannah workout that appears easy on paper will infact not be easy 😂☠️

Katie

Wow this was so hard!! Lots of modifications but I’m proud of myself for getting through it

Lindsey

Such a good leg burn!! The finisher wall sits 😅🔥🔥

This one is straight 🔥 with a side of 😈 and spice. Quad goals coming spring 2025!

This workout will focus on quads and touch on glutes and adductors to go with the Centered Core Challenge

There will be more body weight movements in this workout targeting the muscles in a more eccentric or lengthened state which is a great tool to getting stronger. It will also work in more mobility! So this workout will serve more in the functional end to increase strength rather than using load or weights!

You will need a plate or small box for this warmup

Recommended reps: 10 each leg 

Form:
-Start in a lunge position 
-Engage your core 
-Scoop your hips forward (squeeze your butt and think about rolling your hips toward your belly bottom).
-Holding the pelvic tilt reach your opposite arm overhead as you lunge down.
-should feel a stretch in your obliques, hip flexors, and quad.

Posterior Pelvic Tilt Lunge + Reach

Recommended pumps: 8 Recommended rocks: 5-10 per side 

Modifications: limit range of motion, hold onto a safe surface 

Substitution: seated straddle

Form:
-start in a deep squat position with your glutes lower than your hips, feet wider than hip width and toes pointed outward 
-press your knees backwards, you don’t want them falling forward inward
-keep your chest tall 
-perform pumps by lifting and lowering your hips, the goal is to let your hips fall lower each rep relaxing your pelvic floor
-perform recommended reps
-then place your elbows to the inside of your knees 
-begin to shift your weight from one foot to the other while you press your knees backwards to get a good adductor stretch 
-keep your hips low

Duck Pumps + Rocks

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

Warmup

Recommended reps: 6
Recommended weight: medium-heavy
(60-75% 1RM)

Equipment Substitutions: Dumbbells, kettlebells, bands, or Bodyweight 

Modifications: can hold weights down by your side (suitcase squat) or switch to goblet squat

Form:
-start standing with your feet slightly more narrow than hip width distance apart.
- Place heels on a small elevates surface  (unless you have powerlifting shoes)
-start with a tall chest, ribs stacked over pelvis, feet firmly planted on the ground
-hold your weights either up on your shoulders and engage your lats. Elbows drawn back.
-lower into a squat by hinging your hips back and bending your knees. Continue to keep a tall chest tall and your core appropriately engaged to manage pressure with rib cage stacked over pelvis.
-your knees may go over your toes, that’s okay, what’s important is making sure your knees point forwarded or outward, but too far never inward
-find your depth for your range of motion, pause, and extend back to standing

Heels Elevated Back Squat

Recommended Reps: 10
Recommended weight: medium to heavy 

Modifications: perform as Bodyweight, limit range of motion, stand and place a foot onto a bench or chair, perform kneeling

Substitutions: walking lunges, step-ups 

Form:
- Start in a standing position. Ribs are stacked over pelvis, chest tall, and shin and foot firmly planted on the ground or plate
- Keep your chest up and hold dumbbell(s) at your shoulders (front racked) or down in front by your inner thigh 
- Place one of your feet in front by firmly planting your foot on the ground or plate
-engage core
-begin to lean forward by driving your knee over your toes 
- it is okay to lean forward in a hinge motion if you would like 
-toes and knees can point forward or slightly outward, but they cannot fall inward 
- Press through your quads and keep your torso still as you push back to kneeling
- Complete desired reps then repeat on the opposite side

Elevated Split Squat

This workout requires a band and sliders (or towel/plate). You will be working muscles in a lengthened state. This can be challenging so give yourself grace

Recommended Reps: 10

Modifications: kneeling leg extension, can use a cable, use multiple bands, limit range of motion to assist

Alternatives: leg extension machine, seated db leg extension on bench, b stance squat

Form: 
Sissy squat: 
-Standing in neutral position engage core
- keeping spine neutral, lean back as you lower knees as far as you can go while maintaining neutral spine. Goal is for knees to touch floor.
- exhale as you lower and push through toes as you stand. 

Kneeling extension:
-station a band or multiple bands, at midline level height while your on your knees, to a steady object
-scoot back so that there is tension. The farther back you are, the more assurance you will get; the closer, the more Bodyweight this becomes 
-in a kneeling position with your chest tall and shoulders retracted, lean your whole torso backward 
- it is very important to engage your core and keep your torso stable as you lower down 
-go as far as range of motion allows
-engaging your core, hip flexors, and quads keep your torso straight as you lift back up to kneeling

Sissy Squat

Recommended Reps: 10 each leg

Modifications: no band, can perform standig, limit range of motion

Alternatives: plate slides, alternating cossack lunge, adduction machine 

Form & Cues: 
- Hook Band to sturdy surface around hip hight when kneeling
- hook and around thigh
- use a plate or slider or towell on wood floor to place under opposite knee
- kneeling tall with slight lean forward, ribcage stacked over pelvis 
- slide back knee away from body as you inhale
- keep torso upright 
- exhale and engage core as you slide knee back to starting position

Banded Adductor Slides

Banded Adduction Slides ss Sissy Squat

you will need block, band and plates/DB for this workout. The goal is to burn out and condition the muscles in an endurance capacity!

Recommended reps: 8

Modifications: place foot on the ground for support, use a bar or surface to hold onto for support, 

Substitutions: b-stance squat, single leg box squat 

Form:
-Loop band around stable surface around shoulder height
-stand tall with ribs stacked over pelvis and feet firmly planted in the ground
-lift one foot of the ground 1-3 inches
-with your bodyweight on your planted foot shift your hips backward to lower into a single leg squat
-lower as far as range of motion allows or until your glutes touch your heel
-press through your glute to come to standing 
-switch sides

Supported Pistol Squat

Recommended reps: 45 seconds
Recommended Weight: medium

Block is optional 

Modifications: have your hips higher than your knees, hold onto a band or ledge for support

Substitutions: air squat 

Form:
-Start with your back against a wall and lower until your knees are 90 degrees
-Place a block in between your knees 
- think about driving your knees together entire set
- Once you are in your seated position place weight on thighs
- Hold for time allotted time

Adductor Wall-Sit

Finisher: Pistol Squat ss Adductor Wall Sit

1.9.25 Quads, Glutes & Adductors

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. 🙌🏻💖🔥

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 🥰

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!

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 🤣

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

Amanda

Wk 4 1.30.25 Quads, Glutes & Adductors   

Great workout! My shoulders and chest are shaking!

1.9.25 Quads, Glutes & Adductors

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