Name: Playbook - Hannah Bower - Lower Body 9.9.24
Uploaded: 2024-10-07T01:24:52.957Z
Duration: 40 min
Description: Lower Body 9.9.24

Enjoyed the legs workout. I upped the weight and completed it.

Dominique

Katie

First day back after a week vacation is always rough. 😅

Cheyenne

Taylor

Reminder! 

This program will follow progressive overload for the main strength movements in each workout. HOWEVER! You will be in charge of progressive overload for the main strength movements (be sure to read the movement descriptions to know how) 

Squat 
Deadlift 
Inverted row

Reminder, these workouts are temporary! So if you like them, save or download them so you always have access to them even after they disappear! 

Let’s do this!

You will need an object to hold onto for this warmup.

Recommended reps: 3-5 per side or however many feel good 

Modifications: perform standard child pose rocks without the internal external rotations 

Form:
-start on your hands and knees with your hands underneath your shoulders and knees underneath your hips 
- take one foot and externally rotate it away from your body keeping your knee on the ground. Only go as far as range of motion allows 
-from there externally rotate your knee off the ground so that it is in line with your foot that has been placed out to the side 
-with your leg in a side lunge position, begin to shift your hips backward into a child’s pose position 
-only go as far as range of motion allows 
-then press your hips back to neutral 
-internally rotate your extended knee to the ground keeping your foot on the ground 
-then internally rotate your foot back to starting position keeping your knee still 
-repeat

Dynamic Child’s Pose

Recommended reps: 3-5 per side 

Modifications: limit range of motion

Form:
- Start in a bent over position with your hands holding onto a stable surface about hip level 
- begin to bend your knee and sit your hips back pulling on the bar 
-toes and knees can point forward or slightly outward, but they cannot fall inward 
- lower as far as range of motion allows, you may feel a stretch in your stretched out leg
- from there, sit your hips back and pull against your bar to create a stretch throughout your back 
-pause for a couple seconds
-repeat on the other side

Supported Cossack Stretch

Recommended reps: 3-5 per side 

Modifications: limit range of motion, can do with or without support 

Form:
- Start in a bent over position with your hands holding onto a stable surface about hip level 
- begin to bend your knee and sit your hips back pulling on the bar 
- lower as far as range of motion allows, you may feel a stretch in your stretched out leg
- from there, internally rotate your knee so that it falls inward toward your midline 
-only internally rotate as far as range of motion allows 
-pause for a couple seconds
-the externally rotate back to neutral, shift your weight forward and come up to a half squat
-lower and repeat 
-repeat on the other side

Internal Rotation Cossack Stretch

Corrective Warm-Up: Lower Body

Recommended reps: 8-10
Recommended weight: heavy 

*choose a weight where the last 2-3 reps are a challenge for set of 8 reps. Once you get strong enough to do 10 reps at that weight, increase your weights so that you drop back down to 8 reps.

* don’t have access to heavy weights? Increase rep range to 12-15, add a pause, slow down tempo, increase range of motion, add half reps, add bands 

Modifications: limit weight, limit range of motion, squat to chair 
Substitutions: dumbbell goblet squat 

Form: (for more in depth see tutorials video) 
- Start standing in front of your bar or weights. - Depending on your hip anatomy, your feet will be anywhere front shoulder width apart or slightly wider than shoulder width.   -Toes are straight ahead or slightly turned out, but never inward -Think about ribcage stacked over pelvis keeping a tall chest.. Knees are aligned over your ankles.  - Begin to squat by hinging at the hips while you bend your knees. - Think about shifting your hips and glutes to the back wall and about shifting your weight into your heals, do not let your weight come forward to your toes. -Continue to press knees away from each other. Think about spreading the ground apart between your feet. -Lower until hips are parallel with the ground or as far as range of motion allows - As you stand, continue to keep your knees from falling inward, you can think about allowing your knees to push outward a bit. -You want to move in one solid flow. Chest + hips raise at the same time!
-Keep chin and head neutral throughout (no tucking or arching your chin), keep upper chest tall and neutral (no rounding)

Squat

You will need a weight and an optional elevated surface for this superset.

Recommended reps: 6-8 per side 
Recommended weight: medium-heavy (last 2-3 reps should be a challenge)

Don’t have access to challenging weights? Increase reps to 8-12, slow down tempo, add pauses, add half reps 

Modifications: remove the elevation, perform with weights on back 

Equipment substitutions: dumbbells, kettlebells, body weight 

Substitutions: static reverse lunge, step ups 

Form:
- Start with the barbell on your back, or dumbbells in a suitcase hold 
- ribs are stacked over your pelvis, feet firmly planted on the ground or your safe surface 
- Step back with the first foot and safely place it on the ground first 
-lower down until knees are 90 degrees
-press through your glute to press to standing rather than pushing off that back leg 
- Repeat on the opposite side

Elevated Reverse Lunge

Recommended reps: 6-8 per side 
Recommended sets: 3-4
Recommended weight: medium (last 2-3 reps should be a challenge)

If you don’t have access to challenging weights: increase reps to 8-12 (slow down tempo, add pause)

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 RDL

Elevated Reverse Lunge ss B-Stance RDL

This superset is meant to have no rest between movements.

Go straight from your glute bridges into your iso glute bridge hold

Recommended reps: 10-12
Recommended weight: medium 

Modifications : place feet flat on the ground or remove Adduction 

Equipment modifications: can squeeze a ball, pillow or rolled up towel, 

Form:  -start laying on the ground with your heels firmly digging into whatever safe surface you have available (steps and low bench work great)
-squeeze the object you have placed between your knees engaging your adductor and inner thigh muscles 
-perform a pelvic tilt, tilt your hips forward (see tutorial highlight for more in depth review) -lift your hips off the ground while pushing your heels down and  maintaining a pelvic tilt and an adductor squeeze  -Appropriately engage your core and your glutes. Feel it in your hamstrings? Tilt your pelvis upwards) -lift as high as you can off the ground, even if it is just an inch or two. Think about driving your feet down to earths core.  -from 
-pause at the top of the rep, and then lower your hips maintaining a pelvic tilt and adductor squeeze 
-repeat

Feet Elevated Glute Bridge Adduction

Recommended breathe length: 5 seconds 
Recommended breathes: 5 

Modifications : place feet flat on the ground 

Form:  -start laying on the ground with your heels firmly digging into whatever safe surface you have available (steps and low bench work great)
-perform a pelvic tilt, tilt your hips forward (see tutorial highlight for more in depth review) -lift your hips off the ground while pushing your heels down and  maintaining a pelvic tilt  -Appropriately engage your core and your glutes. Feel it in your hamstrings? Tilt your pelvis upwards) -lift as high as you can off the ground, even if it is just an inch or two. Think about driving your feet down to earths core.  -perform a full diagrammatic breath for 5 seconds as you drive your heels down 
-briefly relax your engagement before you begin your next breath

ISO Glute Bridge Hold

Adduction Glute Bridge SS ISO Glute Bridge Hold

Recommended time: 1-2 minutes 
Recommended reps to repeat within time frame:
-5 full range of motion 
-5 lower squats (from the bottom of the squat halfway up and back down)
-5 upper squats (from the top of the squat to halfway down and back up)

Perform as many rounds of this as you can in 1-2 minutes.

Modifications: you can perform this flat on the ground, can do Bodyweight 

Form:
-start standing, feet hip width apart, core engaged shoulders retracted, chest tall
-place your heels on an 1-2 inch elevated surface 
-hold a weight by your chest 
-lower into a squat keeping core engaged and chest tall
-do not let your knees fall inward 
-press all the way back to standing
-complete full range of motion reps
-lower down to the bottom of the squat, from here lift up only to the halfway point and lower
-perform lower squat reps
-press all the way to standing
-squat only to the halfway point and back to standing 
-repeat

Full Range, Upper, Lower, Goblet Squat

Lower Body 9.9.24

Lower Body 10.7.24

Catherine

I am in LOVE with these bananas awesome workouts. My favorite so far!!! Honestly…would love some more plyo in the future👀👀👀

Emily

Courtney

Full Body HIIT 10.5.24

Not a fan of rounds 5 & 6…. Didn’t feel like an on fire workout…

Michelle

Upper Body 10/4/24

Explosive knees were hard. I tore my ACL a long time ago and I never regained strength in that leg. I kept trying tho 🤪😁

Jennifer

Lower Body 10.3.24

I’d high five you, but I can’t lift my arms cause they’re jello now 😂

Mela

Jessica

Upper Body 10.1.24

After a couple months of life changes (first time homeowners and a new foster fail pup 😂), I’m at a point where I feel like I can once again handle the intense challenge your workouts bring to my daily routine. This was my first one back, and holy moly, I hadn’t realized how much I missed working out to your sets. Thank you for all the awesome content, and congrats on your pregnancy!

Kayla

Olivia

New Training Phase! Lower Body 9.30.24

Optional Cardio 9.28.24

Great hiit workout. Quick and intense. I enjoyed it.

Pushed it since this is the end. This is my third program I’m finishing and I’m starting to see even MORE body recomp 💪💪💪🙌🙌🙌

I hurt my back 10 days ago. I refuse to stop working out. I have dropped weight in my lifting and make sure my form is correct. I want 52 weeks of exercise this year

Full Body HIIT 9.27.24

Enjoyed the upper body workout and actually felt my arms burn.

⭐️⭐️⭐️⭐️⭐️⭐️ as always!

Upper Body Strength 9.26.24

Elisheva

Full Body Strength 9.24.24

Delaney

Just what I needed to burn and felt it in the right places. I enjoyed it.

Erin

Lower Body Strength 9.23.24

Short intense cardio. I enjoyed it until the end and really sweated it.

Cassie

Optional Cardio 9.21.24

Brianna

Had a sort of sh💩tty day and this was the perfect reset!

Morgan

I was only able to squeeze in 15 minutes but I’m sweating 👏🏼🙌🏼

Lexi Lou Williams

Full Body HIIT 9.20.24

I enjoyed it and it was not easy. My arms and shoulders on fire 🔥

Upper Body Strength 9.19.24

This one always takes me a bit to complete but solid workout! 💪🏼

Lacy

I have to REALLY adjust my expectations on some of these to complete it…but I DID IT 💪💪💪

Full Body Strength 9.17.24

I enjoyed it and I cannot believe I finished it.

The ass beating I absolutely needed 😂😅💪 feeling strong!

Chelsea

Lower Body Strength 9.16.24

Got some me time 🧘🏻‍♀️ with this one. Also noticed significant improvement in my Superman’s since adding Pilates to my routine! 🦹🏻‍♀️

Optional Cardio 9.14.24

Margaret 

Got tired at the end but I enjoyed it and sweated it.

Hit workouts are always ones I avoid but now I’m starting to love them!🙌🏼

Full Body HIIT 9.13.24

Jess

Too some much needed rest and it feels good

Upper Body Strength 9.12.24

I enjoyed the workout and sweated. Full body was simple and intense at the same time.

Full Body Strength 9.10.24

Ashley

Optional Cardio 9.7.24

Stilled sweated but enjoyed the quick intense hiit workout.

Sally

Full Body HIIT 9.6.24

Upper Body Strength 9.5.24

Kiki

💪🏽💪🏽🦵🏽🦵🏽🥵🥵🔥🔥

Enjoyed it from the beginning until the end.

Full Body Strength 9.3.24

All I can say is 🍑🔥🔥!! 
Tbh, I forgot the last 5 min was an EMOM so I started doing the reps continuously and wondering how in the world I was going to make it the whole 5 min 🤣🤣 so I finished the last 2 min as an EMOM 🥵🥵🥵🥵 I’m dead.

Kathryn

Lower Body Strength 9.2.24

So. Sweaty. 🥵 wish I still had my assault bike for this one.

Optional Cardio 8.31.24

Absolutely drenched! 🥵 
Felt good to be back in the gym with minimal weights but still targeting allllll the things

Aubrey

🤜🏻🤛🏻 it was really nice! Good sweat

Eugenia

Full Body HIIT 8.30.24

5 month streak of work outs!! Probably the longest streak I’ve done since having kids (5years). Feeling so much stronger!

🔥 love how strong I feel after this one 💪🏼

Upper Body Strength 8.29.24

Morning workouts are so much harder than afternoon for me 😂💪🏼

This one always gets me. One of my favorite full body workouts.

Full Body Strength 8.27.24

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

Lower Body Strength 8.26.24

Optional Cardio 8.24.24

I could do only 2 rounds…. But it was so good

Arpita

This is killer! Only made it through 2 rounds again, but I’m happy with it!

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

Full Body HIIT 8.23.24

Was tired after vacay but still did it! Even saw improvement from the last time I did this workout. 💪🏼

Upper Body Strength 8.22.24

Lora-lea

Full Body Strength 8.20.24

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

Lower Body 8.19.24

Nice cardio workout day to end my week. Easy yet effective. I love these workouts every once in a while.

Nada Alabbar

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

Optional Cardio 8.17.24

This workout LOOKS easy and it would be if you go for light weights but once you up these weights it becomes quite challenging. 
I enjoyed this workout honestly and the gorilla rows are surprisingly fun. I have never done them before.

Krista

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! 😎

Full Body HIIT 8.16.24

That finisher truly finished me this morning. That assault bike really did a number on me. 10 sets with 10 reps push press 😰😰. I honestly did not think I would be able to finish all 10 sets of the finisher but I did 💃🏻.

It was tiring! especially the 10 lap finale!🥵👊🏻

Upper Body Strength 8.15.24

That leg press superset absolutely KILLED my quads. I loved this full body workout and made me realize I am getting stronger because I kept saying to myself I can go heavier with the weights.

Full Body Strength 8.13.24

That EMOM was a killer. I don’t think I will be able to walk properly tomorrow. Those hops 🥵🥵 just kills the legs. I had fun doing this workout and I was shocking faster than usual.

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!

Full Body HIIT 8.9.24

Upper Body Strength 8.8.24

First let me say that this was one of the best, if not the best full body workout I have ever come across. 
Now… what the hell was that!!! 🥵🥵🥵 this was deceptively BRUTAL. I think I need a nap to recover🤣. But honestly this was a great workout I was shocked that I was able to do the full range renegade row, did not know I had the ability to do that. I highly recommend this work.

Full Body Strength 8.6.24

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

Lower Body Strength 8.5.24

My abs are on fire. Very deceiving 😅. I’m guessing I will have difficulty sneezing and coughing tomorrow🤣

Optional Cardio 8.3.24

Brutal brutal brutal, yet amazing. I am drenched.

Full Body HIIT 8.2.24

Great upper body workout. Did not expect to like it this much and that finisher was woooow, harder than expected and I loved it 😊

Upper Body Strength 8.1.24

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

Nikyla

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 🙏

Lower Body 9.9.24

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