Name: Playbook - Hannah Bower - Lower Body 7.16.24
Uploaded: 2025-07-08T00:56:35.208Z
Duration: 35 min
Description: Lower Body 7.16.24

Kiki

40 minutes, legs are dead and feeling like a million bucks! Happy weekend! 💪🏼

Brianna

Dominique

Beatrice

Delaney

Taylor

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: 8-10
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: 8-10
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 7.16.24

Summer Burn| Week 9 Day 2| Functional Strength & Core

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

It was intense and I catch my breath and I took it slow. I enjoyed moving around.

Just when I start to think I’m getting the hang of these summer burn workouts…you humble me! 😅😅

Cheyenne

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

Andrea

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

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

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 7.16.24

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