Name: Playbook - Hannah Bower - Lower Body 6.18.24
Uploaded: 2025-05-12T02:56:03.293Z
Duration: 30 min
Description: Lower Body 6.18.24

today i could only train at home so i made some changes, used lower weights but added elastic bands. i struggled anyway!! yay!✌🏻

Kiki

Morgan

Training had been switched to a running focus for the last 3 months - excited to be adding more weight focused back in. And these 30min sessions are PERFECT 🤩

Shannon

quick and effective, leaving me legs as jello😅💪🏼

Brianna

Lexi Lou Williams

Felt really strong with this one today! 👏

Bethany

Enjoyed beginning to the end. Was able to do heavier weight this time.

Dominique

See how much I hurt after this round 😂

Taylor

Katie

Kelsey

Delaney

🥵🥵🥵 I had to decrease reps on the one side movements to *hopefully* allow me to walk tomorrow. We will see 🤣🤣💪🏽💪🏽

Anessa

Progressive overload: increase reps and increase weight (if applicable)

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: 8-10 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: 8-10
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: 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

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 6.18.24

NEW! Summer Burn| Week 1 Day 1| Power Athleticm-5.12

From 100lb bench press to 118lb. Dang that felt good!

Stephanie

Max Testing Week: Bench Press + Sprint

This. Program. Works! 

I K N E W this one was going to give me a huge confidence boost! 

New Hip thrust max out at 350! 
Run was .05 miles faster!
Pushups increased by 50% and in half the time!

Max Testing Week: Hip Thrust + Push-up

Wow! Went from no chin ups to I can do one and then rest and do another. Did several with rest. Was at 30 for a one rep max shoulder press now I can do 35 for 3. Not the prettiest but I got it done

Wow that was challenging and surprising that I can lift 27.5 dumbbells for the shoulder press.

A little disappointed that I couldn’t do a full chin up unassisted; BUT I got half way up and that’s more than I could do at the start. I also held my chin above the bar for 10 seconds- both are wins! 

Max weight was still 35lbs but feels like I can do more. I have a muscle that is acting up this morning in my arm so I’m going to revisit the press. 

Overall, I see more muscle tone, definition, and strength!

Max Testing Week: Chin Up + Shoulder Press

My 100 percent was 175lbs for the sumo deadlift and my max jump is 7ft. I hope this is good.

Loved this test! I went up 20 pounds for my one rep max! I tried to go up 5 more but I failed even after trying twice. But I’m happy with the progress!

Ok… This Monday started out with happy tears and a 🥹😃

165lb deadlift done 4 times! 12 weeks ago I could barely do 1 rep! 

Jump was consistently 5’9. 12 weeks ago my longest was 5’6 and was not consistent!

Max Testing Week: Sumo Deadlift + Broad Jump

Wk4/Day3 DELOAD! PHASE 3 |5.1.25| Lower Body Explosiveness

Ummmm the new timer feature is amazing!!! 🙌🏻

Michelle

The new timer on the circuit will make you sweat even more! That was fun!

Wk3/Day4 DELOAD! PHASE 3 |5.2.25| Power & Athleticism: Upper Body Power

Done yesterday but forgot to finish in the app. Ran out of time so skipped the last set but still felt the burn!

You know it’s good when, even on deload weeks, you get that slight pump feeling! 💪🏻

 Wk4/Day2 DELOAD! PHASE 3 |4.29.25| Power & Athleticism: Upper Body Push

Surprised myself with the hip thrust and put more weight on 🙂‍↔️🙂‍↕️🙂‍↔️

It might be a de-load week but holy sheesh… you still get a good sweat!

Wk4/Day1 DELOAD! PHASE 3 |4.28.25| Power & Athleticism: Lower Body Power

I enjoyed the legs and lower body. I challenged myself to lift heavier in some and am amazed that I got stronger than last week.

Love a good leg day. Those sprints are my favorite !

This one takes me longer to do, just because of all the different equipment (and having to go to different places in the gym), but it never disappoints and always gives me a phenomenal glistening sesh!

Wk3/Day3 PHASE 3 |4.24.25| Lower Body Explosiveness

sarah

Definitely so much stronger this time. I’m loving all of the thought. Editing. Time. You’ve spent so much hard work all while being a wife mom daughter sister. You are Amaaazing. I look up to you in so many ways. Praying to get pregnant soon. Bc you are the reason I have faith it’s possible. Your struggles. Overcoming them. I pray so many blessings over you and your family. ❤️❤️❤️❤️

Alexandra

I enjoyed it and was able to handle it better.

Wk3/Day4 PHASE 3 |4.25.25| Power & Athleticism: Upper Body Power

Always showing me how to do new exercises! You keep workouts fun!!

Chelsi

Took it slow and easy. I did a slight modification for left delt is sensitive by lowering weight in some exercise that involves using delts.

Wk3/Day2 PHASE 3 |4.22.25| Power & Athleticism: Upper Body Push 

Love the explosive jumps every single time 🔥

Lindsay

Martyna

Wow that hammy, booty and lower back engagement 🥵

Julia

Wk3/Day1 PHASE 3 |4.21.25| Power & Athleticism: Lower Body Power

Brittany

I enjoyed legs day and it got easier and I also enjoyed the core.

Wk2/Day3 PHASE 3 |4.17.25| Lower Body Explosiveness

Reliefs that I finished it. Fighting with my tendencies.

That core man. I can only do one round 🥵

Wk2/Day4 PHASE 3 |4.18.25| Power & Athleticism: Upper Body Power

Love the Turkish getups at the end of this one 🔥

I enjoyed it and didn’t take me too long. I sweated it in the end.

Wk2/Day2 PHASE 3 |4.15.25| Power & Athleticism: Upper Body Push

Wooooo felt the mental toughness with this one along with the physical 🔥

Stuck to same amount of reps for hip thrust as last week but they were easier this time. Glad I didn’t try to push it!

Ashley

Wk3/Day 1 PHASE 1 | 2.24.25| Glutes, Hamstrings & Adductors

I had to split this one in two 30 mins sections - not ideal but got it done!

Started listening to pop then realized how hard this is and had to switch to hardcore 😂 I loved it though!!

Chelsea

Wk3/Day 2 PHASE 1 | 2.25.25| Back, Biceps & Delts  

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

HANNAH THESE WORKOUTS ARE EVERYTHING!!!!!

Wk1/Day4 PHASE 1 |2.14.25| Chest, Triceps & Delts

This was a good one but I didn’t get to finish because of time!

Kicked my freakin butt!!
I needed this push today.
Glad I saw this program, I am just starting, but super excited to do it all!

Brook

Wk1/Day2 PHASE 1 | 2.11.25| 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!

Wk 3 1.23.25 Quads, Glutes & Adductors  

Great workout. Increased my weight with chest press, feeling excited for those tiny wins/progression. Couldn’t do enom at the end, my shoulders are pinching in the front😖

Chest and tris are my least fav, but I enjoyed the challenge

Brooke

First day back after 3 sick days. Sad this wasn’t a strong day for the 3 rep part but felt good to get back

Wk 3 |1.24.25| Triceps & Delts

I actually enjoyed doing legs today, feel the small changes happening! Steps ups are still my least favourite🥵

WK 3 |1.20.25| Glutes, Hamstrings & Adductors

Upped my weights in just about all but the last set of the lat series. Feeling very pumped and strong 💪

Ugh! Great workout! Upped my weights with some of the workouts. Feels good to slowly progress🥹 thanks for the workouts!!!

Really enjoying these workouts. I’m noticing my strength increasing!

Markie

Wk 3 |1.21.25| Back, Biceps & Delts 

Quads and hip flexors WILL be feeling that tomorrow 🤭

Great workout! I actually enjoy the leg day today and went heavier on my elevated squats, feels great to hit those PR’s after a long time! Thank you for awesome workout

My legs are trembling!!! Not able to add more reps than last week but still showed up 💪

Wk2 1.16.25 Quads, Glutes & Adductors 

I felt strong this time around with the enom and pushed! Upped my weights with all the exercises!! Feels so good, now hopefully recovery is not too brutal before work 2 days

Wk 2 |1.17.25| Chest, Triceps & Delts:

Michelle 

Why have I never realized how weak my pendulum rows are…

Wk2 |1.14.25| Back, Biceps & Delts

Great workout! Kept my weights the same and even tried a little heavier with some exercises which felt challenging but good

Simone Fisher

WK 2| 1.13.25| Glutes, Hamstrings & Adductors

That finished EMOM almost had me falling on my face! 🥴 New level of until failure unlocked!

Ok that inchworm wide push-up was finisher to my shoulders, they’re dead now wooo!

1.10.25 Chest, Triceps & Delts

My adductors WILL be feeling that tomorrow 😮‍💨

Holy sissy squats! Never done one of those before! 🔥🔥

Krista

Legs felt weak tonight! Omg brutal with single pistol squats🥵

1.9.25 Quads, Glutes & Adductors

So good. That finisher though 😮‍💨

Marie

Good thing it's not hair wash day. My upper body is smoked

Rachel Macias

1.7.25 Back, Biceps & Delts

Loved this so much last week, I did it again and went up in weight

Loved this and enjoyed the layout which enabled me to really challenge my weights.

Elisheva

NEW TRAINING| Glutes, Hamstrings & Adductors 1.6.25

Skipped the single leg rdl because i seems to have made a knee angry and trying to start the challenge Monday! Overall felt good!

Paula Kane

Just getting back from being sick but this felt good. Especially as a deload week

Deload| Full Body Strength: 1.2.25

Literally amazing. I know you’re enveloped in newborn and babies right now but I absolutely love your workouts.

Love this one! Such a good spicy challenge against time

I’m a sweaty mess. Can’t wait till Monday.

Jennifer

Deload| Full Body Conditioning: 12.31.24

Upped my wall sit weight and it about took me out! But I made it 🥹💪💪

Surprisingly sore even tho I started going down in weight for the reload. So used dumbbells as a way of self control instead of using the bar. But felt good and focused on movement control instead of lbs

a burner in every single muscle 😅👊🏼

Deload| Full Body Strength: 12.30.24

First one back after a nasty upper res infection. Easing in and ready to get back into the swing of it! Dusted the muscles off, felt good to move!

Aissa Trevino

Optional Cardio + Core 12.28.24

This was the perfect way to jump start the day!

Lower Body 6.18.24

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