Name: Playbook - Hannah Bower - Lower Body 10.21.24
Uploaded: 2025-07-08T00:56:34.846Z
Duration: 60 min
Description: Lower Body 10.21.24

Felt so good after a week off from holidays and being sick!! Feels good to be back 🙌🏼

Kathryn

Delaney

Paula Kane

Loving the power movements in this program!!

Katie

CristinaLS

Very humbled by the wall sits for 45 seconds, but I am feeling stronger with each daily workout!

Jessica

Taylor

Julia

You will need a barbell (optional), elevated surfaces, dumbbells, and a band for this workout

You will just need yourself and a safe surface

Recommended reps: 5-10 per side, per direction 

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

Form:
- Start in a kneeling position. Ribs are stacked over pelvis, chest tall, and shin and foot firmly planted on the ground 
- 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 a few inches in front by firmly planting your foot on the ground 
-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 take your front leg and place it laterally out to the side as close to 90 degrees as feels good 
-then you will perform the same motion only in a side lunge position

Kneeling Foward and Side Lunges

Recommended reps: 5-10 per side

Modifications: lower box or bench height, limit range of motion 

Substitutions: 90/90 swivel bends, static pigeon stretch 

Form:
-start by placing one foot on an elevated surface, you’re other foot firmly planted on the ground 
-place your hands on your stable surface 
-from there, let your elevated knee fall outwards to the surface at a 90 degree angle so that your side shin is flush with the surface 
-from there, keeping your chest tall, lower and bend your back leg to touch your knee to the ground. 
-you should feel a big stretch in your IT band and piraformis 
-lower as far as range of motion and come back to starting

Dynamic Pigeon

Recommended reps: 10 

If you want more support and education with diaphragmatic breathing, engaging and relaxing your pelvic floor, and properly engaging the TA, then I HIGHLY suggest getting the pregnancy and postpartum education guide. 

Form:
-Start on your hands and knees, hands under shoulders and knees under hips.
-Start by taking a 360 degree inhale.
-This will allow your belly to naturally rise slightly the last half of your breath while you deliberately and actively lengthen/soften your pelvic floor. 
-As you exhale, press off your knees so that you are in a bear plank position at the same time that you exaggerate the exhale sound and begin lifting/contracting the pelvic floor. This is the deliberate deep core activation portion.  -Remember that while the pelvic floor is beginning to contract, wrap your TVA toward the midline of your body as you zip it up from your hip bones to rib cage wrapping tighter as your exhale breath is coming to an end.
-The deep core activation starts from your hip bones and slowly cinches its way inward until the top of your rib cage is left to zip.
-then as you lower your knees back down to the ground inhale relax and let go so that you are ready to exhale on your next rep 
-The Intentional Core Breath slow, deliberate, and controlled movements. These movements should almost be exaggerated. Be deep in your breaths and strong in your activations. Do not rush this breath work.
- inhale: relax PF and TA
-exhale : engage PF + TA

Bear Plank Taps + ICB

Corrective Warmup

Recommended reps: 5-8
Recommended intensity: as powerful as you can 

Modifications: limit intensity

Substitutions: explosive squat jumps

Form:
-start seated on a chair or bench with your chest tall and ribs stacked over pelvis 
-begin by engaging your hip flexors to lift your feet off the ground a few inches while you bring your arms to a 90 degree bend ready to swing
-then you will set them on the ground 
-as you press your feet to the ground press your hands down to help explode and push through your feet to jump as high as you possibly can 
-land back on the ground, and then sit your hips back to sit back on the bench
-completely pause and stop your motion before you go into your next rep

Power: Seated Explosive Jumps

Recommended reps: 5-8
Recommended weight: medium-heavy  

Don’t have access to appropriately challenging weights? Increase reps to 10-12

Equipment substitutions: dumbbells , kettlebell, 

Modifications: remove blocks, limit range of motion

Substitutions : good mornings

Form:
-start standing with your feet slightly more narrow than hip width distance apart, chest tall with your ribs stacked over pelvis
-have either bocks, stacked plates, or a shin high level surface on either side is your feet for your plates to hit 
-hold your weights down by your side or your barbell in front of you
-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 weights hit your surface, causing this movement to stop. Keep tour weights close to your shin 
-pause
-push through your hips keeping a neutral spine to come back to standing

Dead Stop Romanian Deadlift

You will need a bench and a pair of weights and optional elevated surface

Recommended reps: 8-10 per side 
Recommended weight: medium 

Modifications: can perform Bodyweight,
Lower height, remove internal rotation  

Substitutions: reverse lunge 

Form:
-start standing a few inches in front of a box, bench, or safe surface 
-stand tall with ribs stacked over pelvis and a weight in one hand
-place the foot opposite to the hand with the weight firmly on the surface
-before you start your step-up twist your shoulder and your weight so that your weight is in front of your opposite shin which should also be planted on the bench 
-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
-as you are standing up, untwist your shoulders so they are straight and pointing forward 
-lower down slow and controlled while also perform another internal rotation so that by the time your back foot is on the ground the weight is in line with your plated opposite foot 
-perform all reps on one side before moving to the other

Internal Rotation Step-up

Recommended reps: 8-10
Recommended weight: medium to heavy 

Modifications: keep chest upright, remove weight , remove elevation 

Substitutions: walking lunges 

Form:
-start in a split stance position: one foot out in front of another planted on a safe surface, chest tall, ribs stacked over pelvis, toes and knees pointing forward
-hold your weight or weights down by your side 
-hinge forward at the hips, keeping spine neutral, shoulders retracted, core engaged 
-with a hinged forward position, lower into a lunge position 
-pause at the depth of your rep
-engage your core and Glutes as you push up to standing 
-perform reps on one side first

Elevated Forward Leaning Stationary Lunge

Internally Rotated Step-Up ss Elevated Stationary Lunge

You will need a weight and optional elevation/bands.

The Bodyweight leg extension will demonstrate all the ways to modify this movement.

Recommended reps: 10-12
Recommended weight: medium to heavy

Modifications: remove elevation, lighter weights, suitcase hold

Substations: standard squat,  
Equipment substitutions: barbell, kettlebell, band, cables 
Form: Start standing with your heels elevated on a safe surface (can use dumbbell handles) and feet as wide as your surface will allow -chest tall with ribs stacked over pelvis -core is appropriately engaged to manage any pressure -Hold your weight with both hands underneath your chin in a front racked position -Begin to lower into a goblet squat by hinging your hips back and bending your knees -keep your knees pointing slightly outward or straight ahead, but never falling Inward  -lower into a deep squat make sure to keep your glutes and hips low
-continue to keep your chest tall especially as your weight is pushed into your toes because of the elevation, this will target your quads -press through your feet back to standing position

Heels Elevated Goblet Squat

Hannah will demonstrate all the forms/modifications of this movement in this video. This is the first time we are programming the full range of motion bodyweight leg extension.

If you’ve been participating in the past few challenges and bridge programs go ahead and try standing. 

If this is a new movement, perform on your knees (shown in video)

Recommended reps: 10-12
Recommended weight: as much or as little support as you need

Modifications: shown in the video. Standing with hands high, standing with hands at hip level, no hands, bodyweight on knees without support, banded on knees, banded glutes to heels, limited range of motion glutes to heels

Form: 
-optional* station a band or multiple bands, at midline level height while your on your knees, to a steady object
-in a standing position with your chest tall and shoulders retracted, lean your whole torso backward at the same time you will bend your knees forward, you will want to feel like you are folding yourself
- 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 extend back up to standing

Full Range Bodyweight Leg Extension

Heels Elevated Goblet Squat ss Bodyweight Leg Extensions

You will need a wall and an optional booty band for this superset.

The goal is to have little to no rest between your wall sit and your skaters

Recommended time: 30 seconds
Recommended weight: booty band

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 band around your thighs (optional) and think about driving your knees away from each other
- Once you are in your seated position, hold static for the recommended time.

Wall Sit

Recommended reps: 5-10 per leg (or 10-20 total)

Modifications: slow down the movement 

Substitutions: curtsy lunge, lateral lunge, Cossack squat 


Form:
-start standing with chest tall, ribs stacked over pelvis, and feet hip width apart
-begin to jump laterally so that your weight lands on the side in which your are moving 
-lower down into a side lunge by hinging at your hips and dropping your torso (still keeping it neutral)
-drop low enough for one of your hands to touch the ground 
-then immediately press through your feet to jump laterally to the other side 
-land with bent knees and an appropriately engaged core 
-touch the ground, repeat

Skaters

Finisher

Lower Body 10.21.24

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. 🙌🏻💖🔥

Michelle

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 😮‍💨

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 🥰

Morgan

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!

Krista

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 🤣

Brianna

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

Janine

Amanda

Wk 4 1.30.25 Quads, Glutes & Adductors   

Great workout! My shoulders and chest are shaking!

Shiloh

This series was fun! Looking forward to revisiting these exercises in the future!

Wk 4 |1.31.25| Triceps & Delts 

Fantastic workout! Didn’t mind doing legs tonight, kept my weights the same and see how my recovery feels.

Kiki

WK 4| 1.27.25| Glutes, Hamstrings & Adductors

Great workout! Enjoyed this upper body one!

got it done with a 2 mile recovery run!!🏃🏼‍♀️‍➡️

Wk 4 |1.28.25| Back, Biceps & Delts  

Can’t believe I got through that. I didn’t feel like working out but hit some new PR’s to my current progress. Feels good!

Lower Body 10.21.24

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