Name: Playbook - Hannah Bower - Lower Body 11.7.24
Uploaded: 2026-06-14T19:47:00.424Z
Duration: 60 min
Description: Lower Body 11.7.24

Kathryn

WOW!!! My legs feel juiced! Loved today!!!

Brianna

Beatrice

Jess

Taylor

Happy Thursday! Just know I’m cheering for you as loud as I can!

This has been my warmup for about 10 years.

5 reps of everything, just once through.

Recommended reps: 5-10 per side 

Modifications: limit range of motion 

Substitutions: 90/90 swivels with 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
-seated straight begin to lower your knees maintaining their bend to the ground so that your front and back legs are bent at 90 degrees 
-be sure to keep your ribs stacked over pelvis through this exercise 
-from here lower your torso down as far as you can while reaching your hands as far forward as you can 
-begin to walk or swoop your hands a couple so that your torso follows your hands as reach towards your opposite leg in a circular reach, extended as far outward as possible,
-pause at the depth of your stretch 
-swoop your hands back so that your torso is pointing over your front shin 
-then lift your chest, stretch your hand up and over to get a full torso stretch 
-repeat

90/90 Around The World

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: 5-10 per side
 
Form:
-Start laying on your back with a block between your knees 
-begin by taking a 360 degree inhale.
-During the inhale portion of the breath, place your hands on the side of your ribcage and direct your breath into your hands (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 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.
-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.
-on your next inhale actively release and relax your pelvic floor lowering your glutes to the ground 
-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.

Marching With Intentional Core Breath

Corrective Warm-Up

Recommended reps: 5-8
Recommended weight: medium to heavy (last 2-3 reps should be a struggle)

Don’t have access to challenging weights? Increase reps to 8-12, slow down tempo, add pauses, add 1/2 reps 

Equipment Substitution: dumbbells, kettlebell, band 

Modifications: remove dead stop, limit weight

Substitutions: deep range of motion goblet squat, pause goblet squat 

Form:
-starting a standing position with your feet hip width or slightly wider than hip width distance apart 
-turn your toes slightly outward 
-keep your chest tall as you hold your weights either by your shoulders or just under your chin by your chest for dumbbells or front racked with a barbell 
-lower into a squat keeping your core engaged, the weight will pull you forward, you should feel your quads and core engaged 
-lower until your bar hits the rack at about a half rep range of motion 
-completely allow the weight to ease off your shoulders before engaging your core to press through your legs to come to standing

Dead Stop Front Squat

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

Modifications: limit intensity

Substitutions: squat jumps, vertical jump

Form:
-start standing with chest tall, ribs stacked over pelvis, and feet firmly planted on the ground 
-raise your hands over your head, as you lower down into a hinge lower your arms, bend your knees and lower your chest 
-from this position swing your arms forward and jump as high and as far as you possibly can 
-think about leading with your hips 
-land safely and completely come to a stop before your next jump

Power: Broad Jumps

Recommended curtsy: 8-10 per side
Recommended Internal rotation: 8-10 per side 
Total recommended reps per side: 16-20
Recommended weight: medium 

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

Substitutions: standard curtsy to standard lunge 

Form:
-start standing a few inches parallel of a box, bench, or safe surface 
-stand tall with ribs stacked over pelvis and a weight in one hand or both hands 
-place the foot that’s farthest from the box onto the box so that it crosses your close leg 
-press through your planted foot to come to standing on the box 
-then lower that foot back on the ground without moving your planted foot
-complete all your recommended reps 
-then turn your hips so that you’re not in a legs crossed position but rather a standard forward facing step-up 
-before you start your step-up twist your shoulder and your weights so that they are pointing towards the foot that is plated on the box. It should be opposite shoulder to
Opposite foot 
-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

Curtsy Step-Up INTO Internal Rotation Step-Up

Modifications are in the description as well as videos!

Recommended reps: 20 (5 together, 5 right, 5 together, 5 left )
Recommended sets: 3-4
Recommended weights: medium to heavy 

If you are performing the dumbbell modification do all 20 reps together

Substitutions: kneeling Bodyweight leg extensions 

Form:
- start Seated on the machine with your your chest tall and ribs stacked over pelvis 
- begin to Extend both of your knees to lift the rack by engaging your hip flexors and your quads
-pause at the top 
- Lower the rack back down by bending your knees
-then perform the recommended reps on just one leg 
-then perform another round of reps with both legs 
-finish off by performing recommended reps on the other leg

Double, Single, Double, Single Leg Extension

Recommended reps: 15 (5 right, 5 left, 5 together)
Recommended sets: 3-4
Recommend weight: medium to heavy 

If you are performing the banded modification all 15 reps will be together.

You can also do a stability ball where you lay in your back and curl the ball towards your glutes, and perform single, single, double)

Form:
-lay in your stomach on your machine 
-with one foot begin to engage your hamstrings and glute so that your heel is curled to your glute 
-pause at the top, then lower 
-perform recommended reps 
-switch sides 
-then perform together

Single, Single, Double Hamstring Curl

Leg Extension SS Hamstring Curl

Recommended reps: 5-10 forward steps, 5-10 backward steps (total)
Recommended widget: light to medium 

Modifications: perform without weight, if you don’t have much room, alternate forward/backward as seen in the video 

Substations: frog squats, duck walk 

Form:
-start in a b-stance squat position with one foot in front of the other and at about a 45 degree angle out to the side, hips are parallel with your knees, glutes are close to your heels 
-hold a weight by your chest in a front racked position 
-keep your chest tall and ribs stacked over pelvis 
-keeping your glutes as low as you can to the ground step forward with one root, you’ll maintain a 90+ degree bend in your knees throughout 
-continue to walk like this, staying as low to the ground as you can for the recommended reps
-continue to keep the foot that steps out first out to a 45 degree angle

Forward and Backward B-Stance Walk

Recommended reps: til failure on both sides 

Modifications: place your bottom knee on the ground for more support, limit range of motion on the twist 

Substitutions: standard static side planks 

Form:
-start in a side plank position with your core engaged 
-hand is underneath shoulders, hips are stacked upon each other, core and glute are engaged 
-keeping your hips driving upward twist your top elbow down to the ground 
-using your obliques straighten back to side plank position.

Side Plank Twists

Finisher: B-Stance Walk ss Plank

Lower Body 11.7.24

Summer Sizzle| Week 3 Day 5| Pelvic Floor  + Cardio

Summer Sizzle| Week 3 Day 4| Functional Strength + Core

Summer Sizzle| Week 3 Day 3| Power & Athleticism

Summer Sizzle| Week 3 Day 2| Functional Strength & Core

Summer Sizzle| Week 3 Day 1| Power + Athleticism

Summer Sizzle| Week 2 Day 5| 40 Min Mobility: Follow Along

This is a challenging workout for gym users and doesn’t relocate a realistic gym set up. I had to skip the treadmill intervals because the treadmill location is not near a location where I could complete the other exercises.

Jessica

Dead and dying but happy about it 🥵 The sweat is pouring down my face

Rachel T

Erin

Summer Sizzle| Week 2 Day 4| Full Body Conditioning Flow

I love the combination of strength training with core!!!

Hannah

jessica

Summer Sizzle| Week 2 Day 3| Functional Strength + Core

Veronica

I had to take a 2 day break after the week 2 day 1 workout because I was sooo sore! This was so challenging today.. those jump squats at the end wowwww

Alexandra

Summer sizzle| Week 2 Day 2l Metabolic Conditioning

Eugenia

Laura

Summer Sizzle| Week 2 Day 1: Power + Athleticism

Did this over the lifting since I’m having muscle fatigue

Summer Sizzle| Week 1 Day 5: Core + Recovery

Felt easy but I’m very sweaty so I know I pushed it! Quite pleasing to have it feel easy but still get some good work done

Morgan

I thought this was gonna be easy peasy but boy I was wrong!  Talk about a sweaty mess! 🥵 ♥️

This was sooo fun and wow dripping sweat yet again!

Summer Sizzle: Week 1 Day 4| Full Body Conditioning/Flow

Killer! Even got a dude fist bump in the middle!

Kelsey

Summer Sizzle| Week 1 Day 3| Functional Strength & Core

Loved this workout! Can’t wait to increase weight on those db thrusters 😈

My favorite!!! I loooove a HIIT workout and this checked all the boxes 🤩

Sweaty mess. I told myself “maybe 8 rounds”, but once I got there I knew I could push through. I modified the box jumps and push-ups on the 5h round so I think that helped give me a bit more stamina. But boy, by those last 2 rounds I was getting gassed. Surprised myself by getting Tabata done pretty easily too. Gonna be sore tomorrow!

Summer sizzle| Week 1 Day 2l Metabolic Conditioning

Took a week off for deload and the first actual week of summer and this was such a good welcome back! Looking forward to this program

A week behind and loved this one!! Great way to start the week!💪

Rose

Ended the week with this workout and it was the perfect start to the weekend 🙌🏼

NEW! Summer Sizzle| Week 1 Day 1| Power Athleticm

Glad to get this one done on the earlier side today!! Can’t believe I finished this program even with all the set backs! Can’t wait to start Enough tomorrow!!

RECLAIM| Phase 3| Week 4 Day 5| Upperbody DELOAD

Feeling good! Can’t wait to start Enough!!

RECLAIM Phase3| Week 4 Day 4| Lower Body| Deload

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

So glad this deload week is lining up with my period 😊 makes it easier to convince myself to do a workout when I don’t it won’t be too hard.

Love those Z sits both challenging and provide lots of feedback

RECLAIM Phase 3| Week 4 Day 2| Upper Body DELOAD

A great deload day! Very sweaty, but felt good!

Hit a PR on the single leg press! Not too bad for a deload day!

Reclaim Phase 3| Week 4 Day 1| Lowerbody DELOAD

Felt stronger than I thought I would today! Was on vacay so didn’t do any of these workouts, but still did 2 rucks and 2 walks while away. Feels good to get back in to it!

Dedra

RECLAIM| Phase 3| Week 3 Day 5| Upperbody Athletic + Power

Felt good to crush this workout before vacay! This week lined up perfectly with my cycle so feeling extra strong 💪🏼💪🏼

Did nooooot want to move today but turned my brain off and got after it. Feeling better than when I started for sure

Pleasantly surprised with my increase and weight and performance all around 🤩

RECLAIM Phase3| Week 3 Day 4| Lower Body Athleticism + Power

I did the warm up, 8k + 9 min sprints and the core exercises. I'm exhausted and happy for it!. 🤜🏻🤛🏻

Completed last night but forgot to finish in app. 12mph is VERY fast for my little legs to go but I DID do it 🏃🏻‍♀️💨

lol she said, “sorry if these rolling V-ups give you ptsd” 😂

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

Upper body is never my fave but I love this workout!

Deja

RECLAIM Phase 3| Week 3 Day 2| Upper Body Strength + Power

Upped my weights in most of the exercises and still felt like I could’ve gone heavier! Feeling goooooddd today!!

🔥 🔥🔥🔥🔥🔥
Opted for Spanish squats. My quads are on fire!!

Michelle 

Sweaty 😓 great one for the middle of the week

Reclaim Phase 3| Week 3 Day 1| Lowerbody Strength + Power

I am getting better at it and upping the weight in some including landmine ones.

Dominique

The around the world lateral shuffle I find fun to do 😁

RECLAIM| Phase 3| Week 2 Day 5| Upperbody Athletic + Power

I enjoyed it. Intense and simple at the same time.

Didn’t increase weight as much as I feel like I could’ve because my knee was bothering me today but still felt good to get this one done!

RECLAIM Phase3| Week 2 Day 4| Lower Body Athleticism + Power

Couldn’t push myself as hard until the last 20 seconds since I had my 3yr old riding his strider and he wasn’t going that fast 🤣 but did what I could!! I loved it still!

Kayla 

I enjoyed core and cardio. Enjoyed most of it.

Julia

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

I am enjoying it and learning about getting more comfortable and confident in the movements while being stacked.

My push presses are feeling so much better 💪🏽🔥

RECLAIM Phase 3| Week 2 Day 2| Upper Body Strength + Power

I just got done with reclaim you march challenge and was wanting more workouts from Hannah! It was great!! I loved it. Although I have bands at home, my gym doesn’t have the bands like in her videos so I’ll have to bring mine from home next time! I did everything without bands at a slower tempo and I just love love loved it!! Soo good!! 10/10 recommend!

It’s been really hard mentally to stay consistent recently. I’m so glad I convinced myself to just do it today! Felt so good!

I definitely feel it in the glutes and certain areas. I took my time in the exercise. I enjoyed it until the end.

Reclaim Phase 3| Week 2 Day 1| Lowerbody Strength + Power

Courtney

I enjoyed learning new things and took my time on this one.

Whew! Always a little rough doing new exercises, the workout doesn’t feel as smooth but I’m excited to keep going and improving on everything! Felt good to move today, listened to my body and had an unplanned rest day yesterday.

Reclaim Phase 3| Week 1 Day 1| Lowerbody Strength + Power

Loving the little changes in phase 3! Felt really good today!

I enjoyed the upper body and things changed up. I also enjoy the stretches and cool down.

One of the best upper body workouts! 🤜🏻🤛🏻

RECLAIM| Phase 3| Week 1 Day 5| Upperbody Athletic + Power

Did not want to workout today but so glad I did!!

I enjoy lower body and I find it helpful.

RECLAIM Phase3| Week 1 Day 4| Lower Body Athleticism + Power

What a great workout, I also did the running twice! Inspired 🫶🏻

Wow that was good! Did 2 rounds of the treadmill work 👌🏻

Okay those rolling v ups did piss me off at first but once I got in motion no one could tell me shhhhh 🤪🤘🏻
I did struggle to roll from Superman back to my right side without a little finger push but I’ll work on it

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

Felt good to get this done today! Definitely didn’t get as many workouts in this week as I had hoped, but next week is a new week!

I'm seeing some muscles 😱😍 I'm feeling so strong girls!!!

So loved every second of that. Feel so powerful!!!

RECLAIM Phase 3| Week 1 Day 2| Upper Body Strength + Power

We just did a little bit of errry thang today. Finally got connected with me PF which was really cool and strange at the same time.

Optional| HIIT & Mobility/Recovery

Some are challenging but I really enjoyed it.

Much needed core workout after week I had

Ooohh weee.  First time doing this and it has some really sneaky tough moves!  May be a new fave workout.

Reclaim| Bonus Advanced Deep Core (optional)

Reclaim phase 2| Week 4 Day 3| Deep Core + Cardio

My kids were screaming the entire workout but I still feel better getting it done! Here’s to a quick and easy bedtime😅

Shelby

Kept it about the same as last week as I found I had a bit more in the tank than I thought I did coming into my workout today so I increased sets and reps where I felt it and got a god sweat in!

Thank goodness it’s de load on spring break! Working out with 4 under 6 isn’t not easy 😅

Zarah

Reclaim phase 2| Week 4 Day 1| Lower Body Strength| Deload

Hey I finally tried the deficit with the box, instead of grabbing my leg and hey it felt so good. I was able to do it with great balance and form. 🤜🏻🤛🏻

Got it done and feeling great! This might be my favorite routine of this phase

Lowered the weights and heights but it all still felt good!

RECLAIM Phase2| Week 4 Day 4| Lower Body Athleticism| Deload

RECLAIM| Phase 2| Week 4 Day 5| Athletic Upperbody| deload

Might be lower weights and less reps, but she still will make ya sweat!

Decreased sets but kept weights and reps about the same and am already shaky 🤪

RECLAIM Phase 2| Week 4 Day 2| Upper Body Strength| Deload

These kinds of workouts make me feel like a professional athlete 🤜🏻🤛🏻 I love it.

RECLAIM| Phase 2| Week 3 Day 5| Athletic Upperbody

I enjoyed it and it makes sense to take it slow instead is rushing to maintain posture. I find it to be helpful is what I need.

Did not have time for the cool down today! But holy moly I’m dead 💀💀💀 woke up early and did a ruck with the hubby too. Great lower body day today!

That post period strength man 😂💪🏻😅

RECLAIM Phase2| Week 3 Day 4| Lower Body Athleticism

Completed yesterday but forgot to finish in app. Good day to switch things up because my body was hurting

This was a nicely timed workout as I needed to give my body a break from lifting.

Reclaim phase 2| Week 3 Day 3| Deep Core + Cardio

Added weight to my OH presses! Was a struggle at the end but felt good! My arms are dead 🩵

Lauren

Overhead press has always been so hard for me to progress but I’m finally noticing improvements here!

RECLAIM Phase 2| Week 3 Day 2| Upper Body Strength

Whew! That was a good one! Was able to increase my weight a little in the DL and hip thrusts! 💪🏼

BECKY

Today was hard! I felt like everything was just a little bit off today but that’s okay. I still got it done and am proud I didn’t quit

Reclaim phase 2| Week 3 Day 1| Lower Body Strength

Loving the landmine rotational clean and press!! Feels so good to do.

Loved this upper body. Love the athletic days 🔥 💪🏽 Starting to do more cardio again. Feels great 😌

RECLAIM| Phase 2| Week 2 Day 5| Athletic Upperbody

Ran out of time and didn’t get to do the cool down BUT! This workout felt so good! Definitely feel stronger in most of the exercises today.

Jennifer

RECLAIM Phase2| Week 2 Day 4| Lower Body Athleticism

I enjoyed it from the beginning to the end and helpful especially after legs day the previous day.

Lower Body 11.7.24

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