Name: Playbook - Hannah Bower - Lower Body 10.3.24
Uploaded: 2025-12-03T15:39:08.754Z
Duration: 55 min
Description: Lower Body 10.3.24

Kiki

Kathryn

Beatrice

Definitely enjoying the added core at the end, because I never want to add more once I’ve finished a workout 😂

mary kate

Mariela

Katie

Taylor

Explosive knees were hard. I tore my ACL a long time ago and I never regained strength in that leg. I kept trying tho 🤪😁

Jennifer

Paula Kane

Amy Ball

Jessica

You will need a barbell (optional), weights, band, and slider (cardboard) for this workout

You will just need yourself for this warmup

Recommended reps: 5-10 per side

Modifications: limit range of motion, remove the chest opener

Form:
-start in a deep duck or yogi squat (feet flat, knees pointed outward, booty to heels, ribs stacked over pelvis).
- If it feels good use your elbows to press your knees further outward to open up your hips.
- Then you'll keep your feet and knees where they are at, place one hand on the ground and then reach one hand up toward the ceiling 
-open your chest and twist torso as much as range of motion allows 
-pause, lower, repeat on the other side

Duck Squat Chest Opener

Recommend reps: 5-10 per side 
Modification; remove the reach 

Form:
-start in a plank pose where your hands are planted in the ground underneath your shoulders 
-feet are planted behind you 
-bring one knee forward and plant your foot as close to the outside of your hand as possible 
-lean your weight forward 
-from there, extend your opposite arm of your forward knee up towards the ceiling opening your thoracic cavity (stack your shoulders on top of each other)
-pause at the top of the rep 
-lower your arm, place your foot back to staring 
-And before repeat on oppose side you will shift your hips and your weights as far back over your heels as you can into a downward dog 
-pause here, and then shift your weight forward repeating the lizard lunge on your other side

Downward Dog To Lizard Stretch

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

Form:
-Start laying on your back with feet flat and knees bent 
-begin by taking a 360 degree inhale.
-During the inhale portion of the breath, think 360 degree expansion, so your ribcage expands first and then into your back (360 degree expansion)
-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 into your glutes and heels driving one knee up towards the ceiling to begin your glute bridge, you will 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 lift, 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.
-on your inhale you will lower your hips and being your foot back to the ground while you relax and release your pelvic floor 
-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. It’s an even draw in of the abdomen.
-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.
-Perform for one to two minutes.

Glute Bridge Marching + ICB

Corrective Warmup

Recommended reps: 6-8 per side 
Recommended weight: medium-heavy (last 2-3 reps should be a challenge)

Don’t have access to challenging weights? Increase reps to 8-12, slow down tempo, add pauses, add half reps 

Modifications: remove the elevation, perform with weights on back 

Equipment substitutions: dumbbells, kettlebells, body weight 

Substitutions: static reverse lunge, step ups 

Form:
- Start with the barbell on your back, or dumbbells in a suitcase hold 
- ribs are stacked over your pelvis, feet firmly planted on the ground or your safe surface 
- Step back with the first foot and safely place it on the ground first 
-lower down until knees are 90 degrees
-press through your glute to press to standing rather than pushing off that back leg 
- Repeat on the opposite side

Elevated Reverse Lunge

You will need an optional barbell (or dumbbell) and pair of weights for this superset

*reminder* weight Hannah uses is for demonstration purposes, please choose appropriately challenging weights. 

Recommended reps: 6-8
Recommended weight: medium to heavy
Recommended tempo: slow ( 3 second count on the way down, 5 second hold)

Equipment substitutions: dumbbell, kettlebell, booty band, bodyweight 
Modifications: perform without the weight, without feet elevation 
Substitutions: hip thrusts (shoulders elevated) 

Form:  -start laying on the ground with your feet firmly planted in the ground (or on some light elevation)  -perform a pelvic tilt, tilt your hips forward (see tutorial highlight for more in depth review) -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 upwards) -lift as high as you can off the ground, even if it is just an inch or two. Think about driving your feet down to earths core.  -at the highest you can bridge, pause for 5 seconds -lower down on a slow tempo count of 3  -Repeat until reps are complete

Eccentric Glute Bridge + Hold

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

Modifications: limit weight used

substitutions: single leg squat to chair, Cossack squat, forward leaning lunge 

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 one of your weights on the outside of your front leg and one of your weights on the inside of your front leg
-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

B-Stance Squat

Glute Bridge ss B-Stance Squat

You will need a safe surface, band, and slider (cardboard works great)

Recommended reps: 8-10
Recommended iso hold at end: 10 seconds 

Modifications: perform in the ground, or while on the ground place your back knee or hip down 

Substitutions: inner thigh machine (adductor), inner thigh leg lifts, seated medicine ball adductor squeezes 

Form:
-start in a side plank, elbows or hand laid flat on the ground and your top foot or knee safely placed on a bench chair or sofa 
-press into a side plank by appropriately engaging your core to manage pressure
-keep your hips high and stacked on top of each other
-engage your inner thigh of your bottom leg to lift your foot (if leg straight) or knee (if leg bent) as high as you can.
-it’s okay if it’s only a few inches 
-lower your bottom leg
-repeat
-after your recommended reps, being your knee up to meet your inner thigh one more time, and hold for 10 seconds

Copenhagen Inner Thigh Lifts + Hold

Recommended reps: 10-12
Recommended band tension: light to medium 

Modifications: can perform without band, can perform standing 

Substitutions: side lunge, machine adductor, weighted butterfly’s 

Equipment substitution: a towel, rag, or cardboard works really well 

Form:
-start kneeling with your ribs stacked over your pelvis chest tall, one foot planted on the ground out in front with you the other planted on the ground with a band around your thigh 
-place a slider under your bottom knee (cardboard works great)
-lower your hips down and slide your knee away from your body as far as range of motion allows 
-pause at the depth of your rep 
-then using your inner thigh muscles drag your knee back toward your body as you lift your hips
-repeat

Adductor Knee Slides

Copenhagen Plank ss Kneeling Adductor Slides

Recommended reps= 5-8 per side 
Recommended intensity: as explosive as you can 

Modifications: lower the height, remove
Jump 

Superstitions: reverse lunge knee drive 

Form
-start standing in front of a safe surface with your ribs stacked over your pelvis and feet firmly planted on the ground 
-place one foot on your sage surface 
-press down into your elevated foot and begin to drive your back knee up and forward at a 90 degree angle 
-continue to press through your foot while driving your knee so that you jump off the box 
-jump as high as you safely can 
- Land softly with a bend in your knee and lower your back leg to the ground 
-repeat

Power: Explosive Knee Drive

A little lost on core engagement and intentional core breathing? Highly recommend the core guide under one time purchases.

Recommend time: 30 seconds

substations: belly bumps (relaxing and drawing rather than cinching)

Form:
-start on your hands and knees, with your hands underneath your shoulders and your knees underneath your hips
-relax and release your pelvic floor and perform a deep 360 degree breath into your rib cage 
- on your exhale, engage your TVA and zip up your core coat engaging your pelvic floor 
-continue to breathe by taking small sips of breath into your ribs or chest, with each exhale draw in your tva tighter and higher
-on your inhales, maintain your cinch rather than relaxing it

Core Cinches

Recommended reps: 5-8 per side   
Recommended weight: light to medium

Equipment modifications: can perform bodyweight

modifications: can perform on your knees, can perform in plank position. 

substitutions: bear plank shoulder taps

Form:
-start in a bear position with your core appropriately engaged to manage any pressure, feet hip width apart, knees bent at 90 degrees and hovering 1-2 inches off the ground, hands underneath shoulders, and hips square
-place your weight outside a few inches away from your hand
-shift your weight into the hand that is closest to the weight so that your opposite hand can reach through underneath your torso to grab the weight
-once you grab the weight, keep your torso square as you pull it through underneath your torso and place it as far outside your body as you can
-then you’ll place your hand down on the ground and your other hand will then reach through to grab the weight
-the goal is to place it just within reach

Bear Plank Reach Through

Core

Lower Body 10.3.24

This workout feels humongous!!! Super high volume. It might be just me though 😂 if I push the weight in back squats and sumos, I don't much left in the tank for the single leg high volume stuff, WOOF!

Miranda

I so wish I had more time for this one today… I’ll be coming back to it!

Wrapped| Week 4 Day 5| Lowerbody

I took my time and did all of it. I enjoyed the stretches, mobility core and also running at the beginning.

Dominique

Wrapped| Week 4 Day 3| Deep Core + Mobility

Will definitely go heavier on the finisher next time. Still felt it though 🙌🏻

The workout is bomb, but let’s be real…. that thoracic stretch is always clutch!

Wrapped| Week 4 Day 4| Upperbody

Rose

Wrapped| Week 4 Day 2| Upper Body

Woo always get nervous about leg workouts!! But love getting them done!

Andrea

I know my quads hate to see this workout coming

Rachel T

Wrapped| Week 4 Day 1| Lower Body

Those drop set Bulgarians got the glutes burning! Loved it!

I loved this. I didn’t get to finish due to some hip discomfort but overall it was a challenging workout!

Jaime

Those depth drops are harder than they look. And the med ball twists are harder too only because you’re trying to keep your balance at the same time. I really enjoyed the mobility at the end. One side was definitely tighter than the other. Killer workout. - I’ll be doing this one again!

Chelsi

Wrapped| Week 3 Day 5| Lowerbody

Love the incremental pause lifts! Very effective!

Wrapped| Week 3 Day 4| Upperbody

I enjoyed it and did all of it through even the optionals this time. I find it very helpful and informative.

This is always a welcome stretching session each week!

Wrapped| Week 3 Day 3| Deep Core + Mobility

I enjoyed it and I did felt my body fighting against it especially the shoulder press trying not to arch my back.

Christy

Hannah’s alter ego should be Hanz and Franz because she’s here to pump 👏 you up!

Wrapped| Week 3 Day 2| Upper Body

I enjoyed it and it got easier but I still do feel it.

Zarah

Wrapped| Week 3 Day 1| Lower Body

Whew! Loved the last set with the bridges and copenhagens!! 
I was/am in a funk today and was hoping this would help and it did! Not as much as I wanted but now I’m too tired to be ambiently annoyed so calling it a win 🏆

Morgan

I enjoyed it and finished after midnight! My legs definitely are on fire 🔥

I’m love a good lift! Jello legs are the best!

Stephanie

Wrapped| Week 2 Day 5| Lowerbody

Kelsey

I enjoyed it and I did felt my arms burned in the end. I am glad I had it saved in my favorites to be able to complete it.

Wrapped| Week 2 Day 4| Upperbody

Mindset 3: Motivation

Completed yesterday but forgot to finish in app. Did stairs rather than run and was short on time so had to rush a bit but still enjoyed it!

This workout included such beautiful ranges of motion! Really felt like self care 💕

Sally

Just focused on the hip mobility. It’s 🔥

Michelle 

Wrapped| Week 2 Day 3| Deep Core + Mobility

I think I’ve been converted to liking running??? I did the sprints and then just kept going? Never saw myself as a runner but I’m here for it honestly 🏃🏻‍♀️💨

I got it done and really enjoyed it! Upper body soar and tired.

Wrapped| Week 2 Day 2| Upper Body

Increased weights, feeling sluggish after the holiday so this felt good to be intentional about. Did both the knee CARs and 90/90 swivels bc I’m not quite sure I’m doing the CARs right 😅

Thank you Hannah for this post turkey day sweat! (Yes I know I’m behind on days 🙃)

Fabulous!!  Had to modify the curtsy lunges by decreasing the height and body weight, same
With the step ups. There darn joust won’t cooperate.  But amazing workout. Lifted heavier and added a set.  ❤️❤️❤️

Wrapped| Week 2 Day 1| Lower Body

Lisa

Brittany Carteaux

Wrapped| Week 1 Day 5| Lowerbody

I enjoyed it and learned some new things and my arms did burned in the end.

Loved it!!  Upper body will be sore today 🥰🥰

Wrapped| Week 1 Day 4| Upperbody

I loved this! The pvc pipe mobility definitely was surprising how well I felt things given a little extra feedback! Excited to continue to grow

Erin

Love really
Focused mobility, breath and core work! I definitely need to more of this!!

Brook

Wrapped| Week 1 Day 3| Deep Core + Mobility

Very impressed with myself on those sprints!! Wasn’t sure I still had the 10mph sprints in me post vacay but I did!! Also really needed that thoracic mobility at the end after some 10hour flights. Feeing much more limber but expecting to be sore tomorrow 🤪

The timer on the AMRAP - I wish there was a way to hear the minute cues on the timer

Noelle

Wrapped| Week 1 Day 2| Upper Body

Jaci Jo Krogman

This felt so good! Just got back from a 3 week vacation and came back with a cold but really wanted to get back in the gym and back on routine so I told myself I’d try, took it easy and felt so good!! Definitely could go heavier but didn’t wanna push too hard first day back

NEW! Wrapped| Week 1 Day 1| Lower Body

Increased hip thrust from 240 to 275! And got 25 push-ups (on toes) in 45 seconds - up from 20. 💪🏻

Janessa Orwig

Max Testing Week: Hip Thrust + Push-up

I enjoyed the test and gotten more gain definitely in both since last time.

I don’t have leg press at home so tested with suitcase deadlifts and that increased from 155 to 165.

And for pull-ups. I have not yet conquered a full unassisted pull-up but when I first tested 12 weeks ago I could barely hold my chin above the bar for 3 seconds. Today I held it for a full 10 seconds and felt super strong right up to the end! HUGE progress!

Leg Press stayed at 425 but I wasn’t struggling as much as I was at the start. That equals a win!

Chin ups: 3 full pretty ones and 2 eccentric. 
Thats a slight increase of 200% 😎

Max Testing Week: Chin Up + Leg Press

A great refresher videos before doing them.

Traditional Deadlift: 170 lbs - 14% increase 

Bench Press: 160 lbs. - 7% increase

Max Testing Week: Bench Press + Deadlift

I enjoyed being challenged in the end. I really pushed myself through.

I’m always amazed when I do these! I know I’ve put on muscle and feel stronger but testing it is so eye opening to how much my body has changed in 12 weeks. 

Squat increased from 170 to 190.
Military press increased from 80 to 100.

Max Squat: 165 lbs. - 10% increase 
Max Military Press: 65 lbs. - 8.33% increase

LETS. GOOOOOO!!

Max Testing Week: Squat + Overhead Military Press

11/10/25: Single Arm Row- 50 lbs 11% increase from the start

I did good for getting back into it after being off and on sick last month.

Max Testing Week:  Row + 1 Mile Run

Phase 3 Athleticism| Week 4 Day 5| Upper Body + Sprints

Added a couple sets on some bc I was feeling good!

Hannah….we have to talk. I almost cursed you out on the split lunge box jump superwoman move. I’m not there yet. I cannot do that move at all LOL. I did try tho 🥲
However, the rest was really good 😛

This one felt hard today, but I did it anyway!

Phase 3 Athleticism| Wk 4 D4| Glutes, Hamstrings & Adductors

Great range of motion. I need to work on my balance !

Phase 3 Athleticism| Week 4 Day 3| Sprints + Core

Kara

Gabi

It may be “shorter” but it’s still 🔥 🔥 🔥

Phase 3 Athleticism| Week 4 Day 2| Chest, Back & Core

Lexi Lou Williams

Phase 3 Athleticism| Week 4 Day 1| Glutes, Quads & Abductors

I love the finisher for this one! I was able to recruit my back way more with the Superman rainbows this week. So much so that I had to drop the weight a bit for the last round 😅

😲 
👆🏻
the face I made when I did 5 full, unassisted pull ups! 😎🥹🎉

Phase 3 Athleticism| Week 3 Day 5| Upper Body + Sprints

Whew this was hard today. Felt unfocused and a lil negative so those split squat jumps had me saying some bad words but the finisher cheered me up ☺️

Phase 3 Athleticism| Wk 3 D4| Glutes, Hamstrings & Adductors

Whew!! Thought I might die but I didn’t and I did the sprints at 11 mph which still doesn’t seem real to me but I didn’t that!!!!!!

Bruh…. This will give you the best sweat sesh and making you feel like you can do ALLLL the things! Great start to the day!

Phase 3 Athleticism| Week 3 Day 3| Sprints + Core

Increased weights in just about everything, 1000% sure I’ll be feeling that tomorrow 🤪

Slow and steady makes ya sweat and the muscles B U R N

Phase 3 Athleticism| Week 3 Day 2| Chest, Back & Core

😮‍💨😮‍💨😮‍💨
First 30min I was feeling pretty good and confident… and then I got the accessories and got my butt kicked!! Felt good tho and hit some prs on the dead stop squat 💃🏻💃🏻💃🏻

This one has quickly become one of my all time favorites! It’s such a good workout and will make you ✨ glisten ✨ like Glenda!

Phase 3 Athleticism| Week 3 Day 1| Glutes, Quads & Abductors

Delaney

Phase 3 Athleticism| Week 2 Day 5| Upper Body + Sprints

Arpita Malhotra

Beast mode activated. 🥵 this phase is my FAVORITE.

Jordan

Phase 3 Athleticism| Wk 2 D4| Glutes, Hamstrings & Adductors

Courtney

Ariana

Phase 3 Athleticism| Week 2 Day 3| Sprints + Core

I already know I’m gonna be sore from those plyo pushups again 😅

Got more done than I thought I would! Increased weights in just about everything and kept it pushing! Feeling good, know I’ll feel like mellow tomorrow 😮‍💨

Emily

Phase 3 Athleticism| Week 2 Day 2| Chest, Back & Core

I always leave the gym looking like I don’t know what hit me after your workouts 😆

Upped weights and got my butt kicked but think I could still go a bit heavier for some. Very cool to see and feel the strength built from phases 1&2

Phase 3 Athleticism| Week 2 Day 1| Glutes, Quads & Abductors

I’m over here fighting for my life with these workouts and the grandpas at the gym keep coming up to me telling me I’m kicking butt 😆

Anna

Birthday workout today!! Those Superman’s were the death of me.  Def something to improve on.

Phase 3 Athleticism| Week 1 Day 5| Upper Body + Sprints

Had a lot of people watching the split jump ups! Never knew I had that much power in each leg until today!!💪🏼🫶🏽

Madison

Awesome workout. I had to modify the jumps due to my bad hips. But overall I got a great sweat and feel great

Phase 3 Athleticism| Wk 1 D4| Glutes, Hamstrings & Adductors

Those sprints! Fast and flat felt so much more doable after phase 2 with the 8 percent incline

Omg this hurt so good!! Loved it, I didn’t know I could run that fast!!

Perfect Saturday workout after night shift 🤩🤩🤩

Phase 3 Athleticism| Week 1 Day 3| Sprints + Core

This was an awesome upper body. Love this new program ❤️❤️

Phase 3 Athleticism| Week 1 Day 2| Chest, Back & Core

Got to finish it all but the core! Next time!

Sweaty mess. First workout in 2 weeks because of life.  I feel like I lost all my progress. Extremely frustrating. But I showed up for myself.

Phase 3 Athleticism| Week 1 Day 1| Glutes, Quads & Abductors

Phase 2 FORGE| Week 4 Day 5| Glutes, Hamstrings & Abductors

Phase 2 | DELOAD Forge| Week 4 Day 4| Upper Body + Core

I won’t lie I do this workout at least once or twice a week now. I know it’s a series but it’s so fun to do this full body workout!

Really enjoyed the run today and didn’t have to take any breaks! This deload week has been nice to feel the progress I’ve made in the prior phases with lower weights or reps and it feeling easier

Lower Body 10.3.24

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