Name: Playbook - Hannah Bower - Lower Body 11.28.24
Uploaded: 2025-07-08T00:56:34.705Z
Duration: 55 min
Description: Lower Body 11.28.24

Crazy how much stronger I feel when I can be consistent for a couple weeks! Love this one, I can’t wait to finish this program and start the next!

Kathryn

Dominique

Kiki

i LOVED that one! legs feel wobbly and I feel GREAT!!💗

Brianna

Great way to get my body moving before a turkey dinner!

Amelia

Great workout before a Thanksgiving lunch.

Maggie

Happy Thanksgiving! Remember today’s workout is not a punishment for what you will/will not eat today! You don’t need to earn your food, you’re an amazing human who DESERVES food no matter what you do.

Use this workout as an ode to thankfulness to your body for being able to move,For having the time to set aside to exercise, and as a thank you to your body for being so so so strong.


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 sets: 3-4
Recommended weight: medium to heavy (last 2-3 reps should be a challenge)

*if weights are on the lighter side, increase reps to 8-12 per side, slow down tempo, add elevation, can pauses)

Modifications: can use dumbbells, kettlebells, bodyweight or bands

Substitutions: alternating lunge, reverse lunge 

Form:
-start in a split stance position: one foot out in front of another, chest tall, ribs stacked over pelvis, toes and knees pointing forward
-if you are using dumbbells, hold your weight or weights down by your side, if you have a barbell place it on your shoulders 
-hinge forward at the hips, keeping spine neutral and core appropriately engaged to manage any pressure you may have  
-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

Stationary Lunge

You will need a pair of weights and safe surface for this superset

Recommended B-stance reps: 5-8
Recommended standard reps: 5-8
Recommended total 10-16
Recommended weight: light to medium 


Modifications: remove the weight 

Substitutions: standard glute bridge, hip thrust 

Form:
-start with your shoulders pressed up against a bench or safe surface, and your feet flat on the ground and knees bent 
-take one foot and place it a few inches closer to your hips so that you are in a staggered b-stance position 
-engage your glutes and core to press through your heels to elevate your hips as far off the ground as you can
-put as much of your bodyweight into the foot that’s closest to your glute and use your extended foot for balance as needed 
-begin to perform glute bridges by lowering and lifting your hips using your glutes, hamstring, and core 
-then you will put your foot back to where it is in line with your far foot and perform the rest of the reps with a standard stance 
-rest and then repeat on the other sis e

B-Stance To Regular Cass Glute Bridge

Recommended reps: 10
Recommended weight: medium to heavy 

Modifications: light weight, Bodyweight air squats 

Substitutions: heavy trap bar deadlift 

Form:
-start standing with your core engaged, shoulders retracted, feet firmly planted on the ground 
-hold a weight in each hand down by your thighs 
-lower down into a squat by hinging at the hips and bending your knees 
-do not let your knees fall inward 
-keep your chest tall
-keep your weight on the balls/flats of your feet and never your toes 
-shift your hips back 
-press through your glutes as you come back to standing

Suitcase Squat

B-Stance To Regulat Cass Glute Bridge ss Suitcase 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

Reps are per side
Recommended reps: 8-10

Modifications: limit range of motion (keep bottom hip and leg on the ground, only open top knee).

Substitutions: lying side leg lifts, standing clamshell 

Form:
- Start sitting on your side, place your forearm on the floor and stack your knees on top of each other in a bent 90 degree angle 
- begin to press through your bottom shin to lift your hips up as high as you can 
- as you lift your hips up, begin to open and lift your top leg (keeping your knee bent at 90 degrees) as if your knees were the opening to a clam shell 
-lift and open your top leg and press through your hips as far as range of motion allows 
-lower your hips to the ground slow and controlled

Clamshell

Copenhagen Plank as Clamshell

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

Recommended reps: 8-10 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

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

Power Finisher

Lower Body 11.28.24

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 😮‍💨

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 🥵 🔥

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 🤣

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

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.

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 11.28.24

Community

More workouts from Hannah Bower