Name: Playbook - Hannah Bower - Ignite Week 1 Day 1: Lower Body
Uploaded: 2024-03-05T14:19:43.693Z
Duration: 60 min
Description: Ignite Week 1 Day 1: Lower Body

First workout in 5 weeks! Starting the program over again and I’m excited to see the difference the second time around.

Kathryn

The corrective exercises might have been my favorite!! One of the biggest reasons I love training with you is because you include the corrective exercises and how to protect your core and pelvic floor so I don't have to think about anything other than showing up and workout to get stronger and feel my absolute best 💪 ❤️

Heba

First workout back in 6 weeks since having my baby! 🩵 Feeling week but refreshed all at the same time 🩵

Lexi Lou Williams

Just came back to this app after a long year off trying to correct everything in my body and WOW..... Thank you for never disappointing me 🔥🫶💜

Skye Beasley

Oh my god. It’s been a minute since I have worked out. Just bought a barbell yesterday. I was so stocked to use it today. My bench had dust on it. I’m pretty sure I’ll be sore as heck tomorrow. But I’m so excited to feel that again!!!

Melissa

Imani

Finally felt up to lifting again. Paired this with a mile walk and run. Planning to restart the program cause I liked it so much!

Stephanie

I needed something challenging and this was it. Thank you for the modifications. The warm up was yummy too!

Porcha

Amazing! Kicked my butt! Getting back into working out and hard for me to ease back! DOMS will be real in a few days!

Nicole Marconi

Mackenzie Byrne

Wow it’s been so long it feels so good to be back 🫢

Nikki Ouk

Been out of the routine for awhile. Feels good to get a good workout in.

Michelle

Just stopped the denial and scheduled my first knee replacement for 5/20, with second knee to be replaced 6-7 weeks later. 

Had to do this with no weights, but still nice to do something to feel like I’m trying to be strong and prepared young into this whole crappy situation. I can’t wait to have functional non-painful knees again by the end of this summer.

Jessica

We back to do it again bc I loved it so much 😈 Ignite round ✌️

Katie

Wow. A nice burner for newbies in the gym. Absolutely love it.

I'm back after 3 months off. This workout felt great! I know I'm going to feel it tomorrow 😁

Maggie

Svenja

This was my first workout from your app & I loved it! Can’t wait to continue the ignite program ❤️‍🔥

Mallory

Brittany

Jillian

Decided to start this one today. Oh how I missed all the sweet gold sweat 😅

This had me contemplating all of my life choices after the first set LOL I loved it! This is my second program! Thank you!

Trista

Crystal Farallo

Amazing Workout! This was my first gym workout and I definitely felt it. Looking forward to more!

Hollyregan91@gmail.com

Such a great burn and sweat without even using heavy weights!

Julianne

This was an amaaaaaaazing workout. Can’t wait for more

Elise

Decided to start from the beginning since I’m not officially back from vacation! Def going to be sore tomorrow

Ashley

I love the videos. Never done the B stance before so a little more explanation of where I’m supposed to feel it and maybe adding another angle. Just not sure I did those right. Other than that, love it!

Erika

Loved this! Random question—not sure how to google CARS because obviously only vehicles will pop up. What is CARS short for?

Brenna

Amazing. I didn’t have time for the last 2 exercises. It was amazing though. Def in tilt challenging and worked out my body in a different way than I have done before

Rachel

Shanele

Great way to start my 2024!! I haven’t worked out this year(vacation)  and this was great!!

Helena

Paige

I wish that I had the time to finish this-will plan better for tomorrow. 🤘🏻

Ange

My first workout back after being sick for 3 weeks! Feels good to get some movement back and this was the perfect 1st workout back. I made minor modifications because I have a back injury that prevents me from hip hinging but I still will be sore tomorrow 🫶🏻

jess

Loved it!! Just challenging enough to keep you engaged without making you feel overwhelmed.

Mary

So good! Was able to get through the corrective exercises today! 

Love it 🥰

Sally

Been a long time since I’ve sweat that much! That was 🔥

Nikki

Starting late because of sickness, so this burned extra 🔥 🔥 🔥

Morgan

Erin

Loved this for my first workout back in awhile! Also love your vulnerability and your programming thanks for the work you do 😀

Andrea

My legs were shaking by the end this, great workout 🙌

Delaney

Anna

I love your workouts, they are always so effective and always a great burn 🔥

Glad to finally kick this off - what a start to Monday! Loved all of this

Paula Kane

Margaret 

Did day 1 last week but then decided to hold off a week after the discussion about work out release days. Very excited about this program!

Emmy

HERE WE GOOOOOOOOO!

I’m so stinking excited, I hope you are too!

Reminders:
-modify when you need (whether that means make the workout easier or harder, find what works for you).
-read the descriptions! Sets, reps, weight recommendations, form, modifications, and substitutions are all listed there!
-it’s not about being perfect, but about starting! Start slow and easy if it’s been a hot minute since you moved your body!

This has been a go to warm up of mine that I find is efficient to wake up the muscles before lifting and sneaking in good mobility! 

5 reps of everything, just once through.

Recommended reps: 5 per side
Recommended set: 1
Recommended weight: none 

Modifications: can perform standing, limit range of motion 

Substitutions: can hold onto a band, rack, railing, table, door frame, or any stable surface 

Form:
-start holding onto a stable surface or your choice that’s about chest level when you’re in a deep squat 
-pull against the stable object so that you feel a stretch in your upper back and lat muscles
-continue to pull against the object as you shift from side lunge to side lunge 
-you should feel this all the way down to your glutes, adductors & sides.
-rock back and forth nice and slow 
-pull on the bar or band to increase the intensity of the stretch along your lats and lower side of your back.
-only go as far as range of motion allow

Supported Deep Side Lunge

Recommended reps: 5 per side 
Recommended sets: 1
Recommended weight: none 

Modifications: place your hands down on the ground for more stability, limit range of motion 

Form:
-start seated on the ground with your ribs stacked over your pelvis, your sit bones firmly planted on the ground and your legs extended out at 45 degree angle 
-take one foot and place it flat on the ground so that your knee is bent
-keeping your chest stacked over your pelvis (don’t let it fall backwards) lower your knee inward as for as range of motion allows 
-ONLY go as far as feels good
-lower to your depth and then externally rotate it back to starting position 
-repeat reps on both sides

Seated Internal Rotation

Recommended reps: 5 per side 
Recommended sets: 1
Recommended weight: none 

Modifications: place your hands down on the ground, may lean back slightly, limit range of motion, remove bend 

Form:
-start seated in the ground with your ribs stacked over your pelvis and your sit bones firmly planted in the ground 
-have your feet firmly planted on the ground with bent knees at 45 degree angle out in front of you 
-either with your hands up or placed on the ground behind your hips, begin to lower your knees maintaining their bend to the ground in the same direction 
-lower only as far as range of motion comfortably and safely allows 
-be sure to keep your ribs stacked over pelvis through this exercise 
-once depth is reached, reverse direction and then lower your knees to the opposite direction 
-if mobility allows, add a gentle forward bend at the bottom of each rep

90/90 Swivels (with or without bend)

Recommended forward lunges: 5 reps per side 
Recommended circles: 3-5 reps per direction 
Recommended sets: 1
Recommended order: perform all reps on one leg before starting the other side 

Modifications: limit range of motion, hold onto a surface for stability, remove circles 

Form:
-start in a kneeling lunge position. Ribs are stacked over pelvis, back shin is firmly planted on the ground, front foot is firmly planted on the ground 
-tuck your pelvis forward slightly (posterior tilt), place your hands on your front knee or onto a surface for stability 
-begin to shift your entire torso and hip girdle forward.
-toes CAN go past your foot, but your knee CANNOT fall inward, keep it in line with your front foot 
-lunge forward as far as range of motion allows and then press your hips and glutes back to starting
-repeat reps, then on the last rep you will perform knee circles 
-keeping your front foot flat on the ground internally drop your knee, then press it forward, externally drop your knee, and then retract it back to stating to create a circular motion 
-only go as far as range of motion allows 
-repeat in opposite direction.

Deep Kneeling Forward Lunge + Circles

Recommended reps: 5 per side
Recommended set: 1
Recommended weight: none 

Modifications: perform kneeling, limit range of motion, hold onto a stable surface 

Form:
-start standing in a split lunge position with your ribs stacked over your pelvis, and feet firmly planted in a staggered stance on the ground 
-before starting your lunge, establish a posterior pelvic tilt by scooping your hips forward, this alone can create a stretch in hip flexors 
-begin to lunge forward by bending both knees
-with the opposite arm of whatever foot is stationed forward reach your hand up and over your side body 
-be sure to maintain your pelvic tilt 
-you’ll feel this in your entire side body and hip flexors 
-lunge as far as range of motion allows and then press back to starting position while you also lower your reached arm
-repeat

Serratus Lunge Reach

Recommended reps: 5 per side 
Recommended set: 1
Recommended weight: none 

Modifications: limit range of motion 

Form:
-start standing with your feet firmly planted in the ground about hip width apart and ribs stacked over pelvis 
-extend your arms to shoulder level out in front of you 
-begin to externally rotate one of your arms out to the side and as far back as you can 
-allow your rib cage to open and follow your hand as best as range of motion will comfortably and safely allow 
-twist your entire torso 
-once range of motion has been met, internally rotate back to starting position.
-repeat in the other side

Thoracic Windmills

Ignite Lower Body Warm-Up

You will need a safe surface (box, bench, chair, ottoman), and either a dumbbell or barbell for this superset.

Recommended reps: 6-8
Recommended sets: 3-4
Recommended weight: medium to heavy (last 2-3 reps should feel challenging)

Don’t have access to challenging weights? Increase reps to 8-12 per side.

Modifications: can perform Bodyweight, Lower height, lighter weights, hold weights down by side, hold on to a surface 

Substitutions: reverse lunge, lunge to knee drive, walking lunge 
Form:
-start standing a few inches in front of a box, bench, chair, or safe surface  -stand tall with ribs stacked over pelvis, and a weight either in your back for barbell or in one or both hands, down by your sides ) -place the foot opposite to the hand (if holding one) with the weight firmly on the surface -lean and hinge forward at the hips so that your bodyweight is hovering over your foot -without jumping or pressing off your back foot, press through your glute to come to standing -lower down slow and controlled by hinging and shifting your glutes back while keeping your chest over your toes  -perform all reps on one side before moving to the other side

Step-Up

Recommended reps: 8-10 per side 
Recommended sets: 3-4
Recommend weight: medium to heavy (last 2-3 reps should be challenging)

Don’t have access to challenging weights? Increase reps to 10-12, slow down tempo, add pauses and pulses at the bottom of the rep

Modifications; lower the box height, perform body weight, hold onto a stable surface, limit range of motion 

Substitutions: B-stance squat, reverse lunge, single leg squat 

Form:
- Start with your back foot on top of an elevated surface, it may be helpful to have toes tucked under 
- standing foot is firmly flat on the ground, ribs are stacked over pelvis, core is appropriately  engaged, and chest tall
- hold the weight hanging by the inside of your thigh 
- Lower down pushing your hips back 
slightly (this is a hinge motion)
-the more hinge you have the more it’ll target your glutes, the more upright your chest the more it’ll target your quads
- as you lower keep your chest tall, you can hinge forward as long as core is engage 
- pause at the bottom of the rep 
- Push through your front leg to come back up
- Work both sides

Bulgarian Split Squat (Glute or Quad Focus)

Step-Up SS Bulgarian Split Squat

You will need a dumbbell or weight, a safe elevated surface (plate or step/stair), and a stable bench/chair/ottoman for this superset.

Recommended reps: 10-12
Recommended sets: 3-4
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 (stack of books, stacked plates, step/stair ), 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

Deficit Romanian Deadlift

Recommended reps: 8-10 per side 
Recommended sets: 3-4
Recommended weight: Bodyweight  

Equipment substitutions: chair, ottoman, sofa, box

Modifications: can cross the top foot onto the other in a figure four

Substitutions: single leg glute bridge ( laying on the ground) single leg cass glute bridge (only go halfway down)

Form: see tutorials for more in depth review 
-start with your shoulders on the edge of a surface, feet firmly planted in the ground a few feet in front 
-perform a pelvic tilt, tilt your hips forward (see tutorial highlight for more in depth review)
-lift one leg off ground by pulling your
Knee to your chest 
-lift your hips off the ground maintaining a pelvic tilt 
- appropriately engage your core and your glutes. Feel it In your hamstrings? Tilt your pelvis)
-lower your hips all the way down to the ground keeping glutes and core engaged 
-press your hips back to starting keeping glutes and core engaged

Single Leg Hip Thrust

Deficit Romanian Deadlift SS Single Leg Hip Thrust

This superset is meant to have minimal rest between the leg press and the b-stance squat.

Modifications and substitutions are included.

Recommended single leg press reps: 6-8 per side 
Recommended toe raises: 10-15 
Recommended sets: 3-4
Recommended weight: medium (last 2-3 reps should be a challenge).

Substitutions for leg press : single leg squat ( supported with a bar or band or glutes to chair) or pistol squat, or shrimp squat  

Substitutions for calf raise: standard calf raise with or without deficit 

Modifications: limit range of motion 

Form:
-start with your feet firmly planted about hip width apart on your machine, back flat, and core appropriately engaged 
-never extend your knees out on a machine 
-lower one foot to the ground or to resting position so that all your weight is on one leg 
-begin to bend your knee lowering the weight towards your chest
-knee never falls inward, it must point over your toes or slightly outward but not inward 
-lower as far as range of motion allows
-press through your glutes and quads back to starting
-repeat on both sides before placing both feet together to perform calf raises 
-lower your feet safely to the bottom of the platform so your heels are off the ledge 
-drop your heels as far as range of motion allows, then engage your calves to press through the balls of your feet to come up on your toes 
-lower and repeat always keeping a slight bend in your knees

Single Leg Press + Calf Raise  (read reps)

Recommended reps: 8-10 per side 
Recommended sets: 3-5
Recommended weight: medium (last 2-3 reps should be a challenge)

Don’t have access to challenging weights? Increase reps to 10-12, slow down tempo, add a pause at the bottom 

Modifications: perform body weight

substitutions: single leg squat to chair, goblet squat

Form:
-start standing with your chest tall, ribs stacked over pelvis and feet hip width distance apart, like you would a standard squat 
-Take one leg and step it backwards out at a 45 degree angle so you have a staggered stance
-hold your weight at chest level underneath your chin (goblet hold) 
-keep the majority of your weight on your front leg
-begin to hinge forward as you lower into a squat by bending both knees
-use your back leg for as much or as little support as you need
-lower as far as range of motion allows or until knees are around 90 degrees.
-press through your front foot to come to standing.
-repeat

Goblet Hold B-Stance Squat

Single Leg Press + Toe Raises SS B-Stance Squat

You will need a bar and a barbell (or just yourself) for this finisher

Recommended reps: 3-5 per direction 
Recommended sets: 2-3
Recommended weight: none 

Modifications: perform laying windmills either with a weight (first modification shown) or lower body windmills without a weight (second modification shown)

Substitution: side crunches 

Form:
-start hanging on a bar with your core appropriately engaged to manage any pressure you have 
-bend your knees at 90 degrees and keep them close together 
-allow your knees to fall to one side at the same time you begin to lift them upward 
-laterally bring your knees up as high as you can engaging your obliques 
-once you’re knees are as high as they can be, internally rotate them to your midline and then eventually to the other side of your body where you will lower them using your opposite side obliques 
-lower all the way down and then repeat in the opposites direction

Hanging Windmills

Recommended reps: 5-8
Recommended sets: 2-3
Recommended weight: none 

Modifications: limit range of motion 

Substations: kneeling inchworm to extended plank 

Form:
-start in a hands and knees position with your hands placed on a barbell with plates (doesn’t matter the weight)
-appropriately engage your core to manage any abdominal pressure you may have 
-engage your lats and upper back 
-begin to lean forward allowing the bar to roll out as far as range of motion and core controll can safely allow and exhale 
-do not let your back sag or arch, keep an eye on coning
-pause at the depth of your rep 
-engaging your TVA begin to roll the bar back to starting position. 
-you can exhale as you roll out or while you roll out and back in

Barbell Rollouts

Core Finisher

Ending the day with some good old fashion corrective exercises.

Recommended reps: 3-5 per direction so 6-10 per side
Recommended sets: 1
Recommended weight: bone 

Modifications: limit range of motion, decrease reps, 

Form:
-Get on your hands and knees. Hands underneath shoulders and knees underneath hips 
-Back flat, chin neutral and core is slightly engaged 
-lift one knee 1-2 inches off the ground, pull the knee as far towards your chest as you can 
-then abduct the knee out to the side as far as range of motion allows. As you extend backwards you will then perform as wide as a circle as you can by rotating your leg 360
-point your foot to the ceiling
-lower knee to the ground
-this is one direction, perform all reps in the this direction 
-the lift and repeat in the opposite direction
-repeat on the other leg

Stabilizing CARS

Recommended reps: 3-5 per direction 
Recommended sets: 1
Recommended weight: none 

Modifications: limit range of motion 

Equipment substation: ideally done with a yoga block, but thick pillows/blankets, paper towel rolls, small yoga balls work great 

Form:
-start laying on your back with a squeezable object between your knees 
-engage your core and bring your knees 90 degrees in the air 
-shins should be parallel with the ceiling 
-squeeze the object between your knees engaging your inner thighs 
-keeping the object stable, you will externally rotate your knees as far outward as core control and range of motion allows 
-then once depth of rep has been met, internally rotate your keels/feet as far inward as they can go while maintaining the pressure between your knees 
-repeat for recommended reps

Internal + External Deadbug Squeeze

Corrective Exercises

Ignite Week 1 Day 1: Lower Body

I’m enjoying this challenge, it is sustainable, and I’ve been able to modify to super light for injuries I’ve been dealing with, and the community has been great and supportive! I love what you’re doing. Thank you for the great workout, the mobility, the warm-ups and everything!

Janine Ducharme

I’m excited! I’m joining a month after but this February will be great to kick off the ignite challenge!!!

Nash

I adore you and your passion for building community.

Ignite Intro

This was a huge relief to listen to, and answered all of my questions about needing to complete all the exercises on time before the deadline or what is required to complete the challenge. Thanks for making it so clear!

I was doing the foundational fitness program and loved it. This one looks so fun though I had to switch!

Dominique

Ignite Common Questions

Great! Love this. My goal is to eat when I’m hungry. Seems simple and I’ll build on this later by making intentionally healthier choices. Lately I either don’t eat when I’m hungry and then eat whatever is quickest or just eat out of boredom. Being mindful of my hunger cues will go a long way.

Chen

My one promise to myself is I won’t track what I’m eating. Especially right now at 29 weeks pregnant. I used to track and count calories and if became a very unhealthy obsession. Now I just do intuitive eating! 🩷

Ignite Mindset Intro: Meet Ada

Finally getting to these videos! Great information

I am really looking forward to the discussion on intuitive and tracking. I’ve previously had an unhealthy relationship with ship with macro tracking so I’m excited to see how I can use my knowledge to support intuitive eating.

Loved this! I have been struggling with trying to decide. I do have specific goals but also, the thought of tracking is agonizing to me. I think I’ll stick with intuitive eating and track only my protein and fiber as Ana ma mentioned. 
I’m not in the head space or even physical space to learn the in-and outs-of macro tracking right now but maybe in the future. I’ve done it once in the past (was on a good meal plan) but the thought of prepping meals with a toddler is intimidating.

Olivia

Week 1 Mindset: Macros or Intuitive Eating?

This was fantastic! I found that the thoracic spine corrective exercise difficult to follow along but will definitely be practicing it daily so that I can get better at it! Thank you again 💓

Jennifer

Starting this as my first program postpartum (2nd baby) excited to get back to working out!!

Ignite Week 1 Day 2: Upper Body

Loved doing this a second time around! It’s nice to see I’m still stronger than I was when I started this program the first time, even after 5 weeks off.

Ignite Week 1 Day 3: Lower Body

only had about 45 minutes at the gym, but I got it done and feel great!

Brianna

This was a perfect upper body. Hard but doable

Alexandra

Went up in weight for the delt raises. Felt good and strong!

Ignite Week 1 Day 4: Upper Body

This felt incredibly great! I haven’t sprinted in months! Maybe over a year, feels good to be finally healing and moving again! Loved this HIIT, and I usually don’t like HIIT’s :)

I decided to repeat the Ignite challenge. I had not done any of the optional HIIT routines last time. I am so glad I am doing it this time around! The core and mobility moves are great.

Shiloh

Ignite Week 1 Day 5: OPTIONAL HIIT

Checking in with how I’m feeling has been helpful and using my 5 senses! I can’t believe the flavors I’ve been missing out on by rushing to eat. I also notice I go for sweets when I’m upset, overwhelmed, overstimulated and hungry- needing a quick fill. Using my 5 senses has helped me realize I don’t even like the taste, it’s just the sense of “instant gratification”. I also notice I rush through meals because meal time is stressful. Trying to get the kids to eat their meal/stop fighting/getting them x y and z/telling them to stop doing this and that… My husband helped me realize this and I’m starting to change how we have meals so they don’t feel so chaotic that I just want to eat to get it over with so I can continue to cater to everyone else. I’m working on getting out of that flight or fight mindset where everyone else’s “problem” is my immediate emergency to solve. This week I’m making sure to check in with my body/emotions when I eat and use my 5 senses.

These little tips are what make a huge difference. I think mindfulness is a skill that needs to be practiced as it takes time to truly be able to put it into your normal routine. I struggle with cravings around that time of month and definitely want to implement these tips during that time too to help me indicate why I need to be eating what I am and how it’s making me feel. Thank you Ada!

Janine

Love this. I am definitely going to start implementing the check in’s before and after meals! My one additional promise this week is more water, some days I’m great at it others I’m not. This week I’m going to make sure I’m consistently hydrated!

Brittney Howell

Week 2: Mindfulness Strategies

Things felt heavy today but got it done! Added two reps and a set to each move

Underestimated that one!! Lesson learned. No matter how the workout is written, you can absolutely challenge yourself!!

Ignite Week 2 Day 1: Lower Body

Beatrice

Me: Serratus wall reaches look so easy. (Screamed whilst doing.)

Sirma

Ignite Week 2 Day 2: Upper Body

I love the modifications for those doing those at home and/or with limited equipment 🙌🏻🙏🏻🤍

Loved the variety!! I did good mornings as a substitute without a ball or band, but this was a good one!!

Celine

Ignite Week 2 Day 3: Lower Body

Great upper body workout! I can’t believe I initially held a 2 mins plank! I surprised myself lol

Never thought I’d miss the gym ever again. But I hurt my back this past week and was off for about four days sadly. So excited to be back even though I had to take it very light

Ignite Week 2 Day 4: Upper Body

🏃‍♀️🏃‍♀️🔥🔥🙏🏽

Either my cardio fitness had improved or I'm fighting the mental battle better because these paces are not what I did the first go around 🔥 no matter what tho... the last exercise & sprint are killer!!

The last two 2 minute runs were killer, definitely took the speed down a little bit pushed through. I love the mobility at the end, feels great after going hard. Thanks again Hannah, love this app!

Ignite Week 2 Day 5: OPTIONAL HIIT

This was very helpful! I plan to try and macro track a bit as well

Taylor

Wow okay… so this is a VERY different approach to macros than I’m use to. This was realy eye opening for me. Thank you so much

I do not see a link to submit my macro question

Thalia

Understanding Macros & Tracking A Comprehensive Guide

I need to save this talk and use it forever! Such a great reminder!

Theresa

Thank you Ada🩵 Your insight and advice is much appreciated!

Absolutely loving all of the mindset shift talk. I needed this today. I chose to wait and watch this video until the end of the week. When I know I was going to feel burned out and I’m so glad I did!

Ignite Week 1 Day 1: Lower Body

Community

More workouts from Hannah Bower