Name: Playbook - Hannah Bower - Leg Day Challenge Workout
Uploaded: 2024-01-18T19:28:04.378Z
Duration: 40 min
Description: Leg Day Challenge Workout

I LOVED this one. It wasn't too long but I still got a great workout in. That last complex 😵‍💫🤣

Caitlin

My butt is gonna be feeling that workout for a couple days🔥😂😂

Autumn

First good leg day in 2 weeks. Thanks for always kicking my butt!

Samantha

Ashley

Loved this workout! Was so hard but felt so good when I finished.

Rylee

Jenna

Allie

Great Sunday workout!! My son woke up at 5:45am and I figured I get a workout in so early lol

Tamara

This was so good! The glute complex and finisher got me good
Love it

Sumaiya

The glute complex and finisher... holy sweaty 🥵 great workout!!

Emily

🔥🔥🔥Ffffffffire…. This burns 😅

Gladis

Man oh man that finisher!!!!!! Yes body we can do hard things.... still building my legs back up so I did pulses instead of squat jumps but I'm I just as dead #sweatisgold

Cynthia Contreras

I thought that glute burn was going to kill me, but those dang squat jumps really caught my quads on fire 🔥 really enjoyed this one!

Virginia DelBondio

My husband thanks you for this pump 😂 the 🍑 gains are insane after being consistent for over 20 weeks. The complex and ladder nearly took me out but pain is gain!

Katie

Angela

Did a 30min incline climb instead of the finisher. Still feel great.

Rachel

Been waiting to do this workout and wow it did not disappoint! 🍑

Sarah

Soo good! Went up and down the ladder to challenge myself and 🔥🔥🔥

Anna

Leigh-Ann

Katherine

Harsha

Chelsea

Those last two sets 😵😵😵 goodbye legs

Kayla Lennon

Hot damn! The burn🥲 I LOVE workouts “with you” helps SO much! And keeps me motivated to keep going!!

God damn! This was truly a challenge! Made it through in about 40 min with minimal rest tho 🥵

Morgan

The worst part was the glute bridge ahhhhh

Bailey

Solange

Maddie

Kayla

LOVED THIS! Legs are jello after that finisher 🥴

Lacey

The ladder sumo-jump squats is so fun! To more of this kind of workout please. It’s mind and body stimulating!

Elaine

Danielle

One of the best workouts I’ve had to date!!!!

Alexandra

That finisher was sooo hard. I got through it and discovered I like ladder workouts that start at 10 and go to 1 more ☠️

Jackie

Meaghan

Oh my burnnnnn!! 🔥 
One day I hope to be able to do the 40 glute complex all the way through. I pushed hard but man 🥵🥵🥵
Great workout Hannah and Michal! Love it! 
Definitely saving to do on another day

Hannah

Started to “shake it out” after each round starting at round 5 on the finisher…

That finisher? Holy. Jump squats at 6.5 months pregnant are nasty. Lol

Aubrey

Shelby

Was running late … will revisit this. What I got completed was awesome!

Wow this was a killer leg burner!!!😱🥵

Meghan

Thank goodness we didn’t have to go back down the ladder. My legs wouldn’t have made it 😂. I really started to feel the burn during set 5.  By the end, my feet were barely leaving the ground during the squat jumps🥵

Cleo

Buckle up! This one is a doozy. 

You will need either a barbell or kettlebell/dumbbell and a sturdy surface like a bench, box, chair, or ottoman.

We are still in our four week progressive overload squat block. The progressive overload tool we will utilize this week is box squats (can use chair, bench, sofa, coffee table ect. 

We will then so two more supersets and a finish that had me laying on the ground afterwards.

Enjoy!

Recommended reps: 6-8

Box squats are a great way to increase strength by taxing  you muscles in a lengthened state. Resting your weight on the surface makes the muscles have to re-engage in order to stand up. 

Equipment modifications: dumbbells, kettlebells, heavy bands, sofa, chair, bench, coffee table or any stable surface.

Form:
- Start with a deep diaphragmatic breath and then engage core, feet at a distance that feels best to you, shoulders retracted and neutral spine.
- Press hips back and lower down until your glutes touch the box, while keeping ribs stacked over pelvis.
- Press through heels while engaging glutes and stand back up

Box Squats

You still need a medium to heavy dumbbell or kettlebell for this superset.

Reps are per side.

Equipment Modifications: kettlebell, band, barbell, or body weight 

Modifications: place your hand on surface, minimize range of motion, remove weight, place your back foot on the ground.

Form:
- Start with your core engaged. Shoulders retracted and a weight in one hand 
- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

DB Single leg RDL

This movement is a combination of a sumo deadlift and sumo squat. 

Equipment substitutions: kettlebell or dumbbell 

Form:
-Start with your core engaged and feet wider than hip width distance apart, with your toes slightly pointed outward
-Hinge your hips by sitting your glutes backward keeping your core engaged and spine neutral
-Hold a weight directly underneath your pelvis and lower into a squat 
-press back to standing maintain the hinge

Hinge Squat

Single Leg Romanian Deadlift ss Hinge Squat

1 set of the complex is 40 total reps broken down like this: 

You will do all 40 reps back to back without rest

10 hip thrusts= full range of motion 
10 kass glute bridge= partial range of motion 
10 per leg single leg glute bridge= partial range of motion 

Equipment Substitution: barbell, kettlebell, dumbbell booty bands, body weight

Glute Complex

Leg Day Challenge Workout

I sweat it off and definitely burned in those certain areas. Enjoyed it until the end.

Dominique

The Bulgarian split squat drop set hurts so good 🤌🏻🤌🏻

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

Eugenia

Feeling a huge improvement on the side step ups. Think I’m ready first weight next time!

Taylor

Week 2 Day 1 (week 11) Spring Training: Lower Body

Elisheva

Week 1 Day 4 Spring Training: Full Body HIIT

Week 1 day 4: ( week 10) Alternative Full Body Conditioning

Great upper body workout! Challenging to be consistent and really felt the burn in the later reps.

Jade

Week 1 Day 3 (week 10) Spring Training: Upper Body

Love the step ups! Going up in weight each time

Delaney

Jess

I really enjoy the barbell. Amazing workout!

Week 1 Day 2 (week 10) Spring Training : Full Body

Hit two PRs today!😊💪🏻🙌🏻🌟

Week 1 Day 1( Week 10) Spring Training: Lower Body

Whew this killed me! Still sore from my Wednesday workout and mighta had too much coffee and not enough protein but this was HARD! 🥵🥴

Brittney Howell

Wow I cannot believe I survived that. Great full body workout!

Week 3 Day 4 Spring Training: Full Body HIIT

had to make it quick, but still feel like I got a SOLID lift in!!

Brianna

Much need workout after the stressful day I had 💪🏽

Dedra

Week 3 Day 3 Spring Training: (week 9) Upper Body

lifting heavier and feeling so much stronger 💪🏼

Going up in weight but the finisher is a 🔥

Week 3 Day 1 (week 9) Spring Training: Lower Body

Cheyenne

Week 3 Day 2 (week 8) Spring Training: Full Body

Week8| Body Image Bootcamp:Working w/ Emotions is important

Went lighter in weights and focused on intensity. Bordering on a shoulder injury after a travel weekend so taking it easier to recover

Great circuit workout! Enjoyed the burn and sweat.

Week 2 Day 4 (week 8) Spring Training: Full Body HIIT

Week 2 day 4: (week 8) Spring Training- Alt Full Body Cond.

Had to modify the pull ups but working on getting there!

Great upper body. As always love the correction exercises 💪🏽

Week 2 Day 3 (week 8) Spring Training: Upper Body

It was a killer workout today…. I have come so far in terms of weights that I am able to lift.

Arpita

Nikyla

Week 2 Day 2 (week 8) Spring Training: Full Body

Jessica

Jennifer

quick and effective lift between classes. stress = gone💪🏼

Week 2 Day 1 (week 8) Spring Training: Lower Body

I absolutely love this workout. It has all my favorites.

Nada Alabbar

May start using these circuits for my morning wake up 🔥
Feeling so good after getting my body moving like this

3 sets instead of 5. LOVED the exercises 🔥🔥🔥 did both full body days and can’t say I like one better than other.

Probably one of my favs. Starts off fun & sweet ends sweaty and beat 🥵

This was so good. As challenging as it was, I needed it! Almost stopped after four rounds but pushed through and felt so accomplished at the end.

Krista

Week 1 day 4: Alternative Full Body Conditioning

Used the finisher circuit as my warmup 🔥🔥🔥 now I want to work on my handstands

Courtney

Week 1 Day 3 (week 7) Spring Training: Upper Body

That was hard but good! Can feel the difference as I go up in weight

Week 1 Day 2 (week 7) Spring Training : Full Body

Back at it after a few days of fighting a chest cold. Love this leg workout

Week 1 Day 1( Week 7) Spring Training: Lower Body

Week 6: Body Image Bootcamp| Your insecurities are the KEY..

Still a hot mess after this HIIT, but felt a bit easier than the last time I tackled it!🥵💪🏻

Always save hair wash day for after Fridays workout since those are the ones that make me sweat the most!! 😂😂

feeling it for sure! another good one💪🏼

Christine

Week 3 Day 3 Spring Training : Upper Body

something simple as holding a core cinch hurt so good wow 😅

Amazing full body. It still was challenging even after I done it before.

Week 3 Day 2 (week 6) Spring Training: Full Body

Week 5: Body Image Bootcamp| Not just about mindset

Never get tired of your correction exercises 🤗

Haven’t done a lower body day in a while and this was delightful. Those box squats are a secret killer

Week 3 Day 1 (week 6) Spring Training: Lower Body

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

Mindy

Kelsey

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

Love being able to hit everything in a short amount of time!

Didn’t feel like starting consistency is key

Week 2 Day 4 Spring Training: Full Body HIIT

a quick one tonight, but made a promise i would get it done so I did! Feeling the pump that’s for sure!💪🏼

Stephanie

Carina

Week 2 Day 3 (week 5) Spring Training: Upper Body

Renee Barker

Body Image Bootcamp: Week 4| Body Image Beliefs

Kiki

with the Bulgarian squats I was dying!!!😂🤣fantastic! 🥵😍

Still on the struggle bus. Proud of what I’m getting done and doing my best not to compare it to when I was feeling better. Got 50min of work done so that’s amazing ☺️

Paula Kane

Week 2 Day 2 Spring Training: Full Body

not sure how i’m going to get down the stairs with these shaky legs, but that felt good😅🫣

Idk what my body was doing today. Everything hurt 😭 my r hip flexor is very mad at me too. Got it done, lowered weights and trying not to overthink it

Wow that was sweaty and fun!! Sets the mindset for the day

Week 2 Day 1 Spring Training: Lower Body

Adding elevated cat cow to favorite core exercise list 🤩

3 rounds in 22 min was my 100% today. Not sure if I’m getting sick or under fueled but I kept getting dizzy so I’m all done for today

challenging start with high intensity jumps! I loved it!🙌😍

Great full body workout for the weekend. Just what I needed 🔥

Man those pikes sneak up on ya 😅 good workout overall!

Week 1 Day 3 (week 4) Spring Training: Upper Body

All absolutely true for me! Thank you for this, I had not ever really made some of those connections!

Week 3: Body Image Bootcamp|Negative Self Talk

Finished yesterday but forgot to close the workout

Ugh- went up in deadlift but that’s it- which is fine. This workout is challenging as hell

Week 1 Day 1( Week 4) Spring Training: Lower Body

Really enjoying decreasing my weights and focusing on form and mind muscle connection. Makes my workouts much more rewarding 🧘🏻‍♀️

My back hurt today so a lot of this was hard. Got it done 💪🏻

Week 1 Day 2 (week 3) Spring Training : Full Body

I will 100% be coming back to this whenever I want a good sweat sesh!✨✨

Sarah Heard

It wasn’t the scheduled workout today. But I wasn’t feeling motivated and I remember loving this workout the last time. So I added in a mile and a half walk and and extra round of each exercise. Happy Sunday! Start your days strong!!

Seratus reach in any form is pure evil! Brilliant workout

Hana

Completed Wednesday but forgot to finish in app 😅

Copenhagens had me dripping! I’m so close to being able to move my leg out more 💪🏻 great Friday workout

Leg Day Challenge Workout

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