Name: Playbook - Hannah Bower - Lower Body 7.9.24
Uploaded: 2025-03-21T14:42:47.486Z
Duration: 30 min
Description: Lower Body 7.9.24

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 🤪.

Nada Alabbar

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

Courtney

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 💗

Brianna

Jennifer

Another great burn sesh! I don’t know why I always underestimate leg day 😂

Lacy

I wasn’t ready for the elevated reverse lunges. I don’t think my legs work

Becca

Great leg workout. Was challenged to do more reps than last time and ending up doing it.

Dominique

Rachel S.

Deadly!!! But so good! Hope I can walk later.😁

Rose

You know it’s good when you’re not sure if you’ll be able to walk up the stairs afterwards. 🫠

Cheyenne

Taylor

Good workout as always,but just could not get into it today, ended early and will go for a run later😩

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: 10-12  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: 10-12 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: 10-12
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: 10-12
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 7.9.24

Went up in weight for both squats and hip thrusts. Felt gooood this morning

Stephanie

Was able to go up a bit in weight on most Moves. What a killer workout!!! Loved it!!!

Brooke

Wk3/Day1 PHASE 2 |3.24.25| Glutes, Hamstrings & Adductors  

My delta were screaming!!!! In a good way. 💪

Sneak attack on the shoulders! 😈😏😈

This one is super deceptive! 
😎🔥😎

Wk3/Day2 PHASE 2 |3.25.25| Back & Biceps & Delts 

No words. Each week keeps getting better and better 💪🔥

Didn’t have as heavy of weights cause I’m away for the weekend. But wow that felt good

bss= 80 today!!!! 💪🏻 and finally starting to be able to DL after my injury. It’s light but it’s moving without pain!

Paula Kane

Wk2/Day3 PHASE 2 |3.20.25| Quads, Glutes & Adductors 

Turkish sit-ups killed me. I’ve had some knee work done. I did what I could

Not as easy as I thought but still did it.

Wk2/Day 4 PHASE 2 |3.21.25| Chest, Triceps & Delts 

Great workout! Is there any way to have the EMOM beep to indicate the next minute is about to start? Just being picky here and don’t wanna stare at my phone.

TiOnna

Wk2/Day1 PHASE 2 |3.17.25| Glutes, Hamstrings & Adductors 

Seemed like a short workout but got me sweating!

Are con-ups withe overhead press supposed be in the warm up? Just double checking as this one is pretty short in general!

Martyna

I can’t believe that it went by fast but still intense.

Wk2/Day 2 PHASE 2 |3.18.25| Back & Biceps & Delts

I got it done! The finisher was something else.

I enjoyed that more than I thought I would! 😂 but man I’m tired!

mary kate

Wk1/Day4 PHASE 2 |3.14.25| Chest, Triceps & Delts

Lauren

Anna

Relief that I finished. I definitely felt gain and enjoyed it!

Wk1/Day3 PHASE 2 |3.13.25| Quads, Glutes & Adductors

Killer arm workout!! 💪💪Finished off with sprints on the treadmill

This felt great! Backs all better! Lifted lighter than I normally would.

Wk1/Day2 PHASE 2 |3.11.25| Back & Biceps & Delts

Feeling strong!! 💪 a great workout for sure!

Chelsea

Really great.  I used to be in incredible shape but had a cryptogenic stroke January 2024. I’m just now returning to fitness.  This is exactly the pace I need to follow.  Love this app.  I’m excited about the gym again.  So thank you for that ♥️

Wk1/Day1 PHASE 2 |3.10.25| Glutes, Hamstrings & Adductors

Kiki

Wk3/ Day 4 PHASE 1 |2.28.25| Chest, Triceps & Delts

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

Lindsay

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

Strong! I just got back from a week of flu. It's tough! 🥵

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!!

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

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!

Morgan

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!!!!!

Brittany

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!

Katie

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

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!

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.

Alexandra

Love this one! Such a good spicy challenge against time

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

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!

Full Body Conditioning: 12.27.24

Lexi Lou Williams

felt so good with all the holiday food 😂😂

Felt good- single rdls are still very hard for some reason, but keeping weight light there and really focusing on form

Full Body Strength: 12.26.24

Loveddd this. Went up and back down the ladder. Was dying. Knew workouts were going to be tough to fit in this week so this carried me through.

Probably my favorite workout ever!!! So fun yet I was sweating on the 9th day lol

Lower Body 7.9.24

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