Name: Playbook - Hannah Bower - Lower Body 7.23.23
Uploaded: 2024-08-21T18:30:24.260Z
Duration: 35 min
Description: Lower Body 7.23.23

I absolutely LOVE this finisher. The whole workout is so much fun and that is by far my favorite finisher.

Nada Alabbar

back on the grind! training for a half marathon, so yesterday was a run day💪🏼

Brianna

Delaney

Rachel S.

Last wall sit was more a wall collapse.. But got it done💪🏽🤣

Anessa

Dominique

Only had time to do the finisher twice. But this was such a good pump. 🤘

Taylor

Shannon

You will need an optional leg press and dumbbell for this superset.

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 single leg press reps: 6-8 per side 
Recommended toe raises: 10-15 
Recommended weight: medium (last 2-3 reps should be a challenge).

Substitutions for leg press : single leg squat ( supported with a bar or band or glutes to chair) or pistol squat, or shrimp squat  

Substitutions for calf raise: standard calf raise with or without deficit 

Modifications: limit range of motion 

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 
-lower one foot to the ground or to resting position so that all your weight is on one leg 
-begin to bend your knee 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 on both sides before placing both feet together to perform calf raises 
-lower your feet safely to the bottom of the platform so your heels are off the ledge 
-drop your heels as far as range of motion allows, then engage your calves to press through the balls of your feet to come up on your toes 
-lower and repeat always keeping a slight bend in your knees

Single Leg Press + Calf Raise  (read reps)

You will need a dumbbell and a safe surface for this workout.

Recommended reps: 10-12
Recommended weight: medium to heavy 

Equipment substitutions: dumbbells, kettlebell, band 

Modifications: standard deadlift, goblet squat 

Form: for more in depth review, see tutorial highlight 

- Start with feet wider than hip width and toes pointed slightly out
-hinge forward at the hips to have a forward lean (this will help target glutes)
-squat down to grab your weights, keep your glute and hips low 
- maintaining your hinge position, extend your knees as you push through your squat 
-appropriately manage core pressure while in the hinge position 
- Reach full extension with your legs 
- Keeping a flat back lower weights to the ground

Hinged Dumbbell Sumo Squat

Recommended reps: 10-12
Recommended weight: medium to heavy 

Equipment substitutions: barbell, kettlebell, booty band 

Modifications: perform without the weight 

Substitutions: hip thrusts 

Form: see tutorials for more in depth review 
-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 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 Halway down, keeping glutes and core engaged 
-press your hips back to starting keeping glutes and core engaged

Cass Glute Bridge

Hinged Sumo Squat SS Cass Glute Bridge

You will need a pair of dumbbells and an optional elevated surface.

Recommended reps: 8-10
Recommended sets: 3-4
Recommended weight: medium to heavy (last 2-3 reps should be a challenge)

Don’t have access to challenging weights? Increase reps 10-12, add pauses, slow down tempo.

Modifications: bodyweight, remove elevation 

Substitutions: reverse lunge, side lunge, 

Form:
-start standing feet hip width apart, ribs stacked over pelvis 
-hold your weights down by your sides or up at your shoulders 
-step backwards and 45 degrees to the side to laterally cross your back leg across your body 
-lower into a curtsy lunge by shifting your hips back and hinging at your waist
-keeping a forward lean with an engaged core to activate your glutes, press back to standing
-switch sides

Elevated Curtsy Lunge

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

Modifications: perform as Bodyweight, limit range of motion, stand and place a foot onto a bench or chair 

Substitutions: walking lunges, step-ups 

Form:
- Start in a kneeling position. Core is engaged, chest tall, shoulders retracted, shins  firmly planted on the ground 
- Keep your chest up and hold dumbbell(s) at your shoulders (front racked) or down in front by your inner thigh 
- Place one of your feet a few inches in front by firmly planting your foot on the ground 
-begin to lean forward by driving your knee over your toes 
- it is okay to lean forward in a hinge motion if you would like 
-toes and knees can point forward or slightly outward, but they cannot fall inward 
- Press through your quads and keep your torso still as you push back to kneeling
- Complete desired reps then repeat on the opposite side

Kneeling Forward Lunge

Elevated Curtsy Lunge SS Kneeling Forward Lunge

You will need a wall and an optional booty band for this superset.

The goal is to have little to no rest between your wall sit and your banded walks.

Recommended time: 30 seconds
Recommended weight: booty band

Modifications: have your hips higher than your knees, hold onto a band or ledge for support

Substitutions: air squat

Form:
-Start with your back against a wall and lower until your knees are 90 degrees
- Place a band around your thighs (optional) and think about driving your knees away from each other
- Once you are in your seated position, hold static for the recommended time.

Wall Sit

Recommended time: 30 seconds
Recommended weight: booty band
Recommended steps: however many you have room for, jus make sure you keep the steps even per side

Modifications: remove the band, limit range of motion/depth of squat

Form:
-start in a deep squat position, with your hips low, ribs stacked over pelvis and feet hip width apart
-keeping your hips low and knees bent step to the side for however many steps you have room for (think 3-5)
-then you will reverse directions by stepping the other direction
-the goal is to keep your glutes and hips low, chest tall, and steps big
-always keep your knees driving outward and never inward

Banded Side Walk

Finisher

Lower Body 7.23.23

Lower Body 9.9.24

Optional Cardio 9.7.24

Great workout to start the week! Thanks so much!

Intan

Love this one.  Def a new fave. 👊🏼🙌🏻💪🏼

Michelle

Hannah

Full Body HIIT 9.6.24

That finisher was brutal! Decided to do the bike because I haven’t done a bike for 10 years lol! Not my fave! But it was a good burn!

Olivia

Upper Body Strength 9.5.24

Awesome, quick full body after a road trip vacation!

Kelsey

Maggie

longer runs 3 days a week prepping for my half marathon means full body lifting days! 💪🏼

Full Body Strength 9.3.24

Didn’t have time to fit in all rounds but I’m still shaking. This was deceptively tough!

Nikyla

Wish I could have gotten my heart rate up more with the EMOM. I added more reps to help with that

Kaitlyn

Paula Kane

Lower Body Strength 9.2.24

Ashley

I actually really enjoy this cardio workout.

Courtney

Optional Cardio 8.31.24

Aubrey

🤜🏻🤛🏻 it was really nice! Good sweat

Eugenia

Another great one I’m going to download! Even on day 2 of my period I was able to get into this workout and feel great about what I accomplished this morning. I need to figure out those sissy squats but practice makes perfect!

Cristine

Full Body HIIT 8.30.24

🔥 love how strong I feel after this one 💪🏼

Lacy

Upper Body Strength 8.29.24

Full Body Strength 8.27.24

I cannot believe I completed it. Legs and core burning.

My core is burning 🥵! Great workout 💪🏻

Lower Body Strength 8.26.24

Jennifer

Katie

Optional Cardio 8.24.24

Great way to start a day! Love it 🤜🏻🤛🏻

The sweat is REAL 😅 such a tough one. I’ve only been able to complete 2 rounds.

Chelsea

Full Body HIIT 8.23.24

perfect upper body day to feel a good pump 💗

Upper Body Strength 8.22.24

Kathryn

Lora-lea

Full Body Strength 8.20.24

Wasn’t going to workout today but so glad I did!! 💪🏼🔥

Lower Body 8.19.24

Enjoyed the cardio and booty burn out! Just what I needed after letting my left arm fully heal.

Optional Cardio 8.17.24

It's inconvenient not to have the break timer already set to 20 seconds...I thought it would be harder but instead I did 4 rounds! 😎

Kiki

Loved this one!! Also love the new format of showing previous weights and reps!

Great workout. Just what I needed and enjoyed it a lot.

Full Body HIIT 8.16.24

My shoulders are on fire! I have a goal of being able to do an unassisted pull up some day, but for now I’m glad I can even do them with bands. 🙌🏼

Enjoyed the cardio at the end and the regaining strength in upper body.

Upper Body Strength 8.15.24

2 mile recovery run and some full body strength to finish the week!

Full Body Strength 8.13.24

Krista

Lower Body Strength 8.12.24

Whoa dignity! 90 seconds on the assault bike brought my heart rate to 169 😮‍💨😮‍💨😮‍💨

Hung on to the treadmill for dear life on that one 😂😂

Optional Cardio 8.10.24

Perfect workout to do on vacation when you want to get a little something in but don’t have a ton of equipment. I substituted the devils press for burpees. 4 rounds in 20 minutes and I feel great!

Amanda

this was my first workout after coming back from holiday… It was really hard!! I did 4 laps in 26 minutes but then I had to stop because I couldn't do it anymore! Anyway, pretty satisfied.. I'll get back to my strength and endurance!

Morgan

Full Body HIIT 8.9.24

Upper Body Strength 8.8.24

Imani

Full Body Strength 8.6.24

Arpita

Loving seeing little improvements of things I wasn’t able to do 2 years ago. 🙏🏼🙌🏼

Lower Body Strength 8.5.24

Optional Cardio 8.3.24

Margaret 

Oh my!! That was WAY harder than I had anticipated. Only did 2 rounds because of heat and time. 🔥🥵

Full Body HIIT 8.2.24

did this one again today! it was a great pump after my 3 mile run💪🏼

Upper Body Strength 8.1.24

Super excited about the new training phase. Great start after vacation to hit a bit of everything!

Uber modified and not finished- my body is cranky! Listening to it and going for life long habits over “crushing” every workout. This was enough for today 🙏

Full Body Strength 7.30.24

First weighted workout in a while. Did not disappoint 👏🏼

Virginia DelBondio

Easy to do in gym and made me very sweaty haha

Alexandra

NEW TRAINING PHASE: Lower Body 7.29.24

Optional Cardio/HIIT 7.27.24

Lol what an ending to the guide! My goodness! Definitely noticed an improvement:)

Maddie

The perfect mix of strength, mobility and cardio! Absolutely dead but also SO ALIVE!!

Full Body HIIT 7.26.24

Humbling for sure- ugh great challenge today

Enjoyed it and glad I made it until the end. Also enjoyed the core workout.

Pull 7.25.24

Great start to a long weekend! Burning 🔥 arms

Loci no the condition. It should be called sweaty condition during the summer

Not very easy! The slow motion push up was challenging but still enjoyed it.

Push 7.21.24

This was an awesome 5am workout session before work. I love these cardio/HIIT days. Simply great for ending the workout week.

Jojo

Optional Cardio/HIIT 7.20.24

mary kate

Such a great workout. Excellent full body combos.

This was a killer! I took my time and focused on using my core for all workouts and boy!!! Spicy!! Them duck walks though 🥵 #killerworkout

Deylin

Full Body 7.19.24

I loved this upper body workout. I am getting stronger which makes upper body days more enjoyable.

Got as much done as I had time for today!

wow am I sore! No heavy lifting for a week and a half has me FEELING this week. 💪🏼

Pull 7.18.24

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

Lower Body 7.16.24

This was great!! Excellent start for the week. I am also noticing that I am getting slightly stronger which is awesome because my upper body is really weak.

quick one before work, but still a burner!!!💪🏼

Push 7.15.24

I absolutely love love love this HIIT workout. It is so much fun, I get to move my whole body, and work on my stamina. I also make sure not to use light weights to up the difficulty a little.

Optional Cardio/HIIT 7.13.24

Been off my normal consistent routine - so to fit in a nice HIT felt great!

Christine

Full Body 7.12.24

Jessica

Enjoyed it and sweated off the condition part!

Pull Day 7.11.24

One of my favorite leg days. I love supersets and this workout has the best supersets. I’m a little worried I won’t be able to go up and down the stairs tomorrow 🤪.

I watched my legs shake in the mirror during those RDLs😅

It’s been a minute since getting a good lift in. Sickness, vacations, summer, and just life. But finding other ways to be active through it all, even if it’s not lifting 💗

Lower Body 7.9.24

Emilia

Can’t wait to feel this for the next 3 days 🫠🤪🤪

Megan

Push Day 7.8.24

I absolutely loved this workout. My endurance in running is improving and I am so happy about it because I am not a runner but always wanted to be.

Optional Cardio/HIIT 7.6.24

I really like this circuit. I’m out of breath, dying and drenched in sweat and that is exactly the type of workouts I enjoy 😂.

It’s been a while since I’ve done HIIT 😮‍💨💦

Took a few weeks off to dedicate to Pilates practice and this kicked my butt! Thought I went light in weights but by round 3 I could already feel my hamstrings getting sore 🥵

Full Body HIIT 7.5.24

Tiffany

Feeling strong on this sleepy post-holiday morning!

I really liked the core finisher…feeling tight!!

Lauren Aimee

Pull 7.4.24

I just love this lower body workout. It is a killer but sooo much fun and I can see I am getting stronger.

🥵 this one’s gonna require an ice bath!

Lower Body 7.23.23

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