Name: Playbook - Hannah Bower - Lower Body 5.28.24
Uploaded: 2026-06-14T19:47:01.134Z
Duration: 30 min
Description: Lower Body 5.28.24

That was spicy! 🥵 the elevated reverse lunges are no joke!

mary kate

Anis

Adding to favorites immediately! Hit ALL the legs 🥵
Was really struggling with motivation today but so so glad I showed up for myself

Morgan

Beatrice

Love how there weren’t too many exercises but the ones you have were GOOD.

Alexandra

Shannon

Another intense quick workout. Enjoyed it and felt the burn at the end in lower body and legs.

Dominique

Will I be able to walk or sit on the toilet tomorrow? Probably not but worth it. 😂😂😂

Taylor

Jennifer

That was a good one! Would love to see some core finishers like in Ignite!

Nikyla

Keri

So good!! My legs are dead. I can’t get off the floor 😂

Katelyn

Another burner.🔥 I felt yesterday’s push and core workout doing that last back extension. 😖

Dedra

What was that?!?! Lol! Loved it, but will be feeling it tomorrow.

Rose

Had to fit in a quick 30 but got it done!!

Delaney

Brianna

I’m thinking I’m going to be sore tomorrow 😆

Rachel T

Kelsey

It was really nice!! I'm not sure if my phone is having a glitch with the app. It was preset per set, it won't let me change the notes, reps or lbs.

Eugenia

🥵🥵🥵 The spiciest 30 mins everrr.. Thought I was going to run afterwards.. Just kiddinggg🤣

Anessa

Lovely wee workout. I did supermans for the last one but will change the next time we do them.

Lauren

Ehm ehm what exactly was this? I almost tripped over my feet at the end, such a good burn 😬😬

Hana

Brittney

You will need a bench, dumbbells, and an optional leg press for this workout.

The goal of this workout is to minimize rest between the movements.

The minute your done with the first movement see if you can go straight into the second.

Rest between sets, but not movnebrs

Recommended reps: 5-10 per side 
Recommended sets: 1

Modifications: limit range of motion, remove bend and just reach out with your arm (bodyweight)

Substitutions: 90/90 swivels 

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 and hold onto a cable or a band 
-from here lower your torso down as far as you can holding onto your band or cable 
-lower as far as range of motion allows, should feel a large side body, glute stretch 
-and then using your hips straighten your upper body back to starting position

90/90 Banded Reach

Recommended reps: 5-10 per side 
Recommended sets: 1

Modifications: place one hand down, place a towel under your foot and or form on a smooth surface if you cannot lift your foot off the ground 

Substations: seated leg lift and hold 

Form:
-start seated with ribs stacked over your hips.
-have one foot planted on the ground with a bent knee and one leg extended out directly in front of you 
-keeping your chest tall you will lift the foot that is bent as far off the ground (can be just a few centimeters) while keeping your chest from falling to the side 
-then you will rotate your foot to sweep behind you so that your knee is bent at 90 degree (similar to 90/90 swivel position)
-you can relax and lower there or maintain it off the ground 
-then you will slide it back to starting position 
-there you will drop your foot and your knee to the side creating a side glute and IT stretch 
-lift and repeat

Internal/External Seated Hip Rotation

Optional Leg Day Corrective Exercise Warmup

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

Recommended reverse lunge: 6-8 per side  

Modifications: reduce or remove the elevation, perform bodyweight

Equipment substitutions: kettlebells, body weight 

For home elevation: step, stacked books, plates

Substitutions: static reverse lunge, step ups 

Form:
- Start holding your weight down by your side 
- chest is tall, ribs stacked over pelvis, feet firmly planted on your safe surface 
- Step back with the first foot and safely place it on the ground first 
-lower down until knees are 90 degrees or as far as range of motion allows 
-press through your glute to press to standing rather than pushing off that back leg 
- Repeat all reps on one leg and then another

Elevated Reverse Lunge

Recommended reps: 8-10 per leg 

Modifications: lower surface height, slow down tempo, remove jump 

Substitutions: step ups, high knees 

Form:
-start standing in front of your safe elevated surface 
-chest tall and ribs stacked over pelvis 
-place one foot into your elevated surface and push through that foot so that your jumping off the ground
-instead of landing that foot back down on the bench you will bring up your back foot and place  it on the bench, thus alternating the jump

Bench Hops

Elevated Reverse Lunge SS Box Hops

You will need a pair of weights for this superset

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

Equipment substitutions: barbell , kettlebells, band 

Substitutions: banded good mornings, single leg Romanian deadlift, standard deadlift 

Form: for more in depth, see tutorial highlight 
- Start with weights of choice in your hands as opposed to the floor
-feet firmly planted on the ground, no wider than hip width apart 
-core engaged and shoulders retracted (think about chest tall and scapula down and back)
- Slowly lower the weight with a slight bend in your knees, 
- hinge at the hips and keep your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- the weight only goes to mid-shin level (do not lower weights to the ground )
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlift

Reps are per side
Recommended reps: 6-8
Recommended weight: medium to heavy 

Modifications: lower weight, perform as bodyweight, hold onto a surface, limit range of motion, place more weight onto your back foot 
substitutions : Bulgarian split squat, single leg Romanian deadlift, romanian deadlift 
Form: - start standing with your chest tall, think about ribs stacking over your pelvis, and feet hip width distance apart, like you would a standard squat  - Take one foot and slightly place it backwards a few inches behind you - keep the majority of your weight distributed throughout your front foot.  - Toes point forward or slightly outward, but never inward - hold your weight in the opposite hand of your forward foot - Begin to perform a deadlift by hinging at the hips (think about pushing your glutes and hips toward the back of the room) - Keep your spine and chin neutral at this time (no arching or rounding of the back and no ducking and lifting of the chin) - use your back leg for as much or as little support as you need - Lower until the weight is mid-shin level or until you feel engagement in your glute and hamstring - Unhinge by pushing your glutes forward so that they are underneath your ribcage once again.

B-Stance Romanian Deadlift

Romanian Deadlift SS B-Stance Deadlift

Modifications for squat press machine included in description

Recommended leg press reps: 8-10
Recommended weight: heavy  (last 2-3 reps should be a challenge)

Substitutions for leg press : narrow back squat, heels elevated goblet squat, suitcase squat 

Modifications: perform b-stance as bodyweight, hold into a surface for b-stance, increase rest time 

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 
-begin to bend your knees 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 recommended reps

Leg Press

Reps are per side 
Recommended reps: 6-8
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

Leg Press SS B-Stance Squat

Recommended reps: 18-20
Recommended weight: medium 

Modifications: can perform bodyweight  

Substitutions: Superman, good mornings, 

Equipment substitutions: can place hips on the edge of a bench, stability ball, or even the bar (racked safely on bar rack)

From:
-place your hips on the edge of a safe surface and your chest down by the ground, make sure you’re feet are pressed against a low surface for stability 
-place your weights (heavy on top) on the ground
-hold the first heavier weight with extended arms 
-using your glutes, hamstrings, and back lift your torso as high as you can 
-pause at the top of the rep
-repeat reps with the recommended heavier weight 
-drop that weight and immediately pick up your medium weight 
-repeat recommended reps
-drop that weight and then perform final set of reps with just your body weight

Back Extension

Lower Body 5.28.24

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

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

Summer sizzle| Week 2 Day 2l Metabolic Conditioning

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

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!

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!💪

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!!

Kathryn

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!

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.

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 🩵

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

Lower Body 5.28.24

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