Name: Playbook - Hannah Bower - Lower Body 6.25.24
Uploaded: 2025-11-18T02:19:57.396Z
Duration: 35 min
Description: Lower Body 6.25.24

This was a brutal workout🥵. But I LOVED IT. I am getting stronger and lifting heavier.

Nada Alabbar

Chelsea

Jessica

Eugenia

I was on vacation all last week and took a needed break. Feeling great today to get back into the gym and hammer out some legs! All about balance🤍

Brianna

Anis

Only in a Hannah workout are the Bulgarians NOT the hardest set.

Courtney

Very glad I have pressed through to the end and sweated it off.

Dominique

Becky

Beatrice

Taylor

Cheyenne

A fave! Feeling SO good energy-wise today! 🙌🏼👏🏼

Kelsey

You will need a barbell (optional) and a pair of dumbbells for this workout.

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

Recommended reps: 6-8
Recommended weight: heavy 

Modifications: lower weight and increase reps 

Substitutions: floor glute bridge 

Form: 
-start with your shoulders on the edge of a surface, feet firmly planted in the ground a few feet in front 
-perform a pelvic tilt, tilt your hips forward (see tutorial highlight for more in depth review)
-lift one
-begin lift your hips off the ground maintaining a pelvic tilt 
-engage your core and your glutes. Feel it
In your hamstrings? Tilt your pelvis)
-lower your hips all the way down to the floor keeping glutes and core engaged 
-press your hips back to starting keeping glutes and core engaged

Heavy Thrust

Recommended reps: 10-12
Recommended sets: 3-4
Recommended weight: medium to heavy (last 2-3 reps for this range should be a challenge)

Don’t have access to challenging weights? Increase reps to 12-15, slow down tempo, add a 1/2 rep at the bottom of each rep

Equipment substitutions: band, dumbbell, bodyweight, barbell 

Modifications: remove half rep

Substitutions : good mornings

Form:
-start standing with your feet firmly planted on a safe surface 
-hold your weights down in front of your shin 
-perform a deadlift by hinging at the hips (think about pushing your butt back)
-appropriately engage your core and your scapula AS you hinge forward to manage pressure
-think about your glutes touching the back wall and your weight being distributed to your heels 
-hinge until your weight is close to your mid-shin area or as far as range of motion allows 
-briefly pause keeping your core appropriately braced 
-then you will lift halway up to standing before lowering back down to the bottom of your rep (thus completing your half rep)
-from there you will push through your hips keeping a neutral spine to come back to standing

1 1/2  Romanian Deadlift

Recommended reps: 8-10
Reps are per side
Recommended weight: bodyweight- light

modifications: perform with only shoulders OR feet elevated  

Substitutions: single leg hip thrusts (shoulders elevated) 
Form:  -start with your shoulders and your heels planted on separate but sturdy and safe surfaces 
-lift one leg straight in the air so that your weight is pressing into the remaining planted foot -perform a pelvic tilt, tilt your hips forward (see tutorial highlight for more in depth review) -lower your hips as far as range of motion allows, pause at the bottom of the deficit rep  -then lift as high as you can bridge, pause for a second or two -lower down slow and controlled -Repeat until reps are complete and then switch sides

Feet Elevated Single Leg Glute Bridge

1 1/2 Romanian Deadlifts SS Deficit Single leg glute bridge

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

Modifications; lower the box height, remove weight 

Substitutions: B-stance squat, reverse lunge, single leg squat 

Form:
- Start with your back foot on top of an elevated surface, it may be helpful to have toes tucked under 
- standing foot is firmly flat on the ground, core engaged, and chest tall
- hold the weight hanging by the inside of your thigh 
- Lower down pushing your hips back 
slightly (this is a hinge motion)
- as you lower twist keep your chest tall, you can hinge forward as long as core is engage 
- pause at the bottom of the rep 
- Push through your front leg to come back up
- Work both sides

Bulgarian Split Squat

Recommended reps: 8-10
Recommended sets: 3-4
Recommended tempo: 3 seconds on the eccentric squat, standard tempo on the extension 

Modifications: remove tempo

Form:
- Start in a standing position with your core engaged, chest tall, and shoulders retracted 
-hold your weight in the center of your chest just under your chin 
-feet are slightly wider than hip width and toes point outward 
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Eccentric Goblet Squat

Bulgarian Split Squat SS Goblet Squat

Recommended time PER leg: 30-45 seconds 

For beginners: see bottom part of video, you will perform side lying inner thigh lifts 

Modifications: different knee placements: The closer the bench is to your knee the easier. Bending your lifting leg also makes it easier. Can also remove the lifts and just perform an iso hold 

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

Form:
-start in a side plank with your foot on a bench, elbows or hand laid flat on the ground 
-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

Copenhagen Plank

Recommended reps: 8-10
Recommended weight: none 

Modifications: limit range of motion 

Substations: kneeling inchworm to extended plank 

Form:
-start in a hands and knees position with your hands placed on a barbell with plates (doesn’t matter the weight)
-appropriately engage your core to manage any abdominal pressure you may have 
-engage your lats and upper back 
-begin to lean forward allowing the bar to roll out as far as range of motion and core controll can safely allow 
-do not let your back sag or arch, keep an eye on coning
-pause at the depth of your rep 
-engaging your TVA begin to roll the bar back to starting position

Barbell Rollouts

Lower Body 6.25.24

Mindset 3: Motivation

Don’t let the “small” increase deceive you… they are sneaky good!

Great upper body especially the burnout at the end and sprints!

Tamara

Couldn’t do it all cause I prioritized a little extra sleep. But some is better than none! Felt good

Stephanie

Wrapped| Week 2 Day 2| Upper Body

Wrapped| Week 2 Day 3| Deep Core + Mobility

Rachel T

It's been a major struggle to get myself in the gym to get these done. I love that once I get here I can just shut off my brain and follow along. Feels nice to not miss a Monday!!!

Brooke

Great heart pumping, leg shaking workout.

Margaret

NEW! Wrapped| Week 2 Day 1| Lower Body

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

Michelle 

Had to catch up one day from last week but biceps are DEAD.

Andrea

Wrapped| Week 1 Day 4| Upperbody

Felt good today and didn’t feel guilty about getting in extra cardio. Legs like jello 😊

Simone Fisher

Wrapped| Week 1 Day 5| Lowerbody

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

Brook

Wrapped| Week 1 Day 3| Deep Core + Mobility

Zarah

NEW! Wrapped| Week 1 Day 1| Lower Body

Lexi Lou Williams

Wrapped| Week 1 Day 2| Upper 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 😛

Chelsi

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

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

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

Gabi

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

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

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 ☺️

Morgan

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

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

Delaney

Arpita

Beast mode activated. 🥵 this phase is my FAVORITE.

Jordan

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

Ariana

This may be a silly question, but how many reps are we doing for the first 2 rounds of ab work?

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

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

Had to cut it short for baby and chatting on the gym floor (oops). But I really love these moves!

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

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

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

Perfect Saturday workout after night shift 🤩🤩🤩

Sally

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

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

Kara

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

Phase 2|DELOAD FORGE| Week 4 Day 3| FullBody Strength

Just what I needed today. Really have loved the running on upper body days

Phase 2|DELOAD FORGE| Week 4 Day 2| Chest, Back & Core

Spent the last half of last week moving so this deload was very nice for both the familiar routine and the ability to take it a bit easier and loosen up

Phase 2| DELOAD FORGE| Week 4Day1| Glutes, Quads & Adductors

So good! Don’t want to see this series go away 🙏🏼

I enjoyed it and felt the intensity. I added more weight in the end.

Phase 2 FORGE| Week 3 Day 4| Upper Body + Core

Phase 2 |FORGE| Week 3 Day 5| Glutes, Hamstrings & Abductors

Increased weight on almost everything while maintaining highest reps. 🥵 I’m a sweaty mess but feeling so strong!

Phase 2|PEAK FORGE| Week 3Day 3| FullBody Strength

Completed yesterday forgot to complete in the app! That run felt good even though I thought I’d hate it!

Phase 2| PEAK FORGE| Week 3 Day 2| Chest, Back & Core

22 months post hip replacement and i squated 114 x 3!

Molly

Phase 2 | PEAK FORGE| Week 3 Day1| Glutes, Quads & Adductors

Got a little behind as I went on a small vacation! Back at it and love the booty burn. Thank you!!

Veronica

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

I enjoyed it and lifting is definitely a gain.

Pretty sure my biceps are gonna scream tomorrow!

Phase 2 FORGE| Week 2 Day 4| Upper Body + Core

Slowed the run down a bit and took a few breaks due to drowning in mucus but it felt good to go fast!!!

Lower Body 6.25.24

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