Name: Playbook - Hannah Bower - Lower Body Strength 8.5.24
Uploaded: 2025-05-12T02:56:03.106Z
Duration: 40 min
Description: Lower Body Strength 8.5.24

Arpita

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

Kathryn

Delaney

Alexandra 

Kelsie

Well i wildly underestimated that core finisher when i saw it was only two moves lol 🥵🔥

Maddie

3 mile run and this leg day has me DEAD. 😅😅💪🏼

Brianna

Great leg exercise. Burned in the right places.

Dominique

The Copenhagen dips 🥴💀!  Absolutely brutal.   Great sweat sesh.

Woohoo! I finally beat my max squat!!! 🙌  208lbs...and yes, I did 8 reps. 😁💪

Maggie

Taylor

I only did the squats and the first super set. I didn’t sleep enough last to get it all done decently

Becca

Katie

Hope Jenkins

Welcome to the second week of this new training phase!

Reminder, you are in charge of your own progressive overload for your squats this week, whether that means you’re adding 1-2 reps or adding weight, the choice is yours!

Hope everyone has a wonderful Monday!

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 Warmup: 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 an optional barbell and elevated surface for this superset

Recommended reps: 8-10
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: 6-8
Recommended weight: heavy  

Equipment substitutions: band, kettlebell, bodyweight, barbell 

Modifications: perform without weight, limit range of motion

Substitutions : good mornings

Form:
-start standing with your feet slightly more narrow than hip width distance apart, chest tall with your ribs stacked over pelvis
-hold your weights down by your side 
-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
-pause
-push through your hips keeping a neutral spine to come back to standing

Romanian Deadlift

Romanian Deadlift SS Elevated Curtsy Lunge

You will need an optional bench and ball for this superset

Recommended reps: 8-10 per leg 

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
-begin to lower your hips as far to the ground as you can 
-as you begin to lift your hips back up, engage your inner thigh of your bottom leg to lift your or knee to touch your top leg 
-lower
-repeat

Copenhagen Hip Dips

Recommended reps: 10-12

Equipment modifications; cable machine, hamstring curl machine, laying on your stomach and curling a band, dumbbell, kettlebell 
Substitutions: glute bridge walk outs, can also perform your curl in any direction (laying on your back with a stability ball or foam roller), a seated hamstring curl machine, a prone (laying on stomach) hamstring curl machine, or with a band/dumbbell 
Form: -Start laying on your back and place your feet on your stability ball -Appropriately engage your core and glutes as you drive your heels downward to lift your hips as high as you can -Keep your hips still and stable -From your glute bridge position, curl your heels towards your glutes as far as range of motion allows -Extend your knees back to starting position keeping your hips high -repeat

Stability Ball Hamstring Curls

Copehagen Plank Dips SS Stability Ball Hamstring Curl

Recommended reps: til failure 
Recommended pause: 3-5 seconds 
Recommended drops: 3

Meaning you’ll start with a heavy weight and do as many reps as you can (each rep has a 3-5 second pause), once you hit your limit, drop the weight by 5-10 pounds and repeat the process. Perform as many reps as it takes til failure, then drop the weight one last time 5-10 pounds and repeat until failure.

Modifications: perform without the pause 

Equipment substitution: stability or yoga hall squeezes 

Substitutions: inner thigh lifts 

Form: 
-start seated on the Adduction machine with ribs stacked over pelvis 
-sit with a wide stance so that your knees are wider than your hips
-engage your inner thigh to bring your knees together
-pause and squeeze your knees together for 5 seconds 
-release 
-repeat

Adduction Drop Set

Pick any object of your choosing, small yoga balls work great.

Squeeze 10 seconds, relax 1-2, repeat for 2 minutes or til failure

Adduction Machine Substitution

Recommended reps: 45-60 seconds  

Modifications: limit range of motion 

Substitutions: standard plank hold, standard mountain climbers 

Form:
-start in a plank position with your elbows underneath your shoulders, feet extended, hips square, spine neutral (no arching or rounding), and core appropriately engaged to manage pressure
-from there lift and extend one elbow at a time out in front of your face so that you are in an extended plank position 
-pause for a second 
-then one elbow at a timed, “walk” back to starting potion 
-pick up one of your feet, bend your knees and then drive it laterally to the side to try and touch your knee to your outside elbow
-it is okay to lean into the crunch by shifting your shoulder towards your knee 
-pause at the top of the rep, really mimic the crunch motion 
-then release your leg, and untwist your shoulders back to neutral, and extend your leg back to plank
-repeat on other side

Plank Elbow Walk + Knee Drive

Recommended time: 45-60 sec

Modifications: limit range of motion 

Substitutions: butt lifts, leg lefts 

Form:
-start laying flat on the ground holding onto a stable surface 
-using your core and hip flexors begin to rock your lower body and your hips to begin to draw your knees inward and upward towards your chest and upwards toward the ceiling 
-think about driving your knees and your hips up and over the top of your head 
-lift as high as you can, then slowly use your core to lower your hips back down to the bench as slow as you can 
-repeat

Supported Reverse Crunch

Core Finisher

Lower Body Strength 8.5.24

NEW! Summer Burn| Week 1 Day 1| Power Athleticm-5.12

From 100lb bench press to 118lb. Dang that felt good!

Stephanie

Max Testing Week: Bench Press + Sprint

This. Program. Works! 

I K N E W this one was going to give me a huge confidence boost! 

New Hip thrust max out at 350! 
Run was .05 miles faster!
Pushups increased by 50% and in half the time!

Max Testing Week: Hip Thrust + Push-up

Wow! Went from no chin ups to I can do one and then rest and do another. Did several with rest. Was at 30 for a one rep max shoulder press now I can do 35 for 3. Not the prettiest but I got it done

Wow that was challenging and surprising that I can lift 27.5 dumbbells for the shoulder press.

A little disappointed that I couldn’t do a full chin up unassisted; BUT I got half way up and that’s more than I could do at the start. I also held my chin above the bar for 10 seconds- both are wins! 

Max weight was still 35lbs but feels like I can do more. I have a muscle that is acting up this morning in my arm so I’m going to revisit the press. 

Overall, I see more muscle tone, definition, and strength!

Max Testing Week: Chin Up + Shoulder Press

My 100 percent was 175lbs for the sumo deadlift and my max jump is 7ft. I hope this is good.

Loved this test! I went up 20 pounds for my one rep max! I tried to go up 5 more but I failed even after trying twice. But I’m happy with the progress!

Ok… This Monday started out with happy tears and a 🥹😃

165lb deadlift done 4 times! 12 weeks ago I could barely do 1 rep! 

Jump was consistently 5’9. 12 weeks ago my longest was 5’6 and was not consistent!

Max Testing Week: Sumo Deadlift + Broad Jump

Wk4/Day3 DELOAD! PHASE 3 |5.1.25| Lower Body Explosiveness

Morgan

Ummmm the new timer feature is amazing!!! 🙌🏻

Michelle

The new timer on the circuit will make you sweat even more! That was fun!

Wk3/Day4 DELOAD! PHASE 3 |5.2.25| Power & Athleticism: Upper Body Power

Done yesterday but forgot to finish in the app. Ran out of time so skipped the last set but still felt the burn!

You know it’s good when, even on deload weeks, you get that slight pump feeling! 💪🏻

 Wk4/Day2 DELOAD! PHASE 3 |4.29.25| Power & Athleticism: Upper Body Push

Surprised myself with the hip thrust and put more weight on 🙂‍↔️🙂‍↕️🙂‍↔️

It might be a de-load week but holy sheesh… you still get a good sweat!

Wk4/Day1 DELOAD! PHASE 3 |4.28.25| Power & Athleticism: Lower Body Power

I enjoyed the legs and lower body. I challenged myself to lift heavier in some and am amazed that I got stronger than last week.

Love a good leg day. Those sprints are my favorite !

This one takes me longer to do, just because of all the different equipment (and having to go to different places in the gym), but it never disappoints and always gives me a phenomenal glistening sesh!

Wk3/Day3 PHASE 3 |4.24.25| Lower Body Explosiveness

sarah

Definitely so much stronger this time. I’m loving all of the thought. Editing. Time. You’ve spent so much hard work all while being a wife mom daughter sister. You are Amaaazing. I look up to you in so many ways. Praying to get pregnant soon. Bc you are the reason I have faith it’s possible. Your struggles. Overcoming them. I pray so many blessings over you and your family. ❤️❤️❤️❤️

Alexandra

I enjoyed it and was able to handle it better.

Wk3/Day4 PHASE 3 |4.25.25| Power & Athleticism: Upper Body Power

Always showing me how to do new exercises! You keep workouts fun!!

Chelsi

Took it slow and easy. I did a slight modification for left delt is sensitive by lowering weight in some exercise that involves using delts.

Wk3/Day2 PHASE 3 |4.22.25| Power & Athleticism: Upper Body Push 

Love the explosive jumps every single time 🔥

Lindsay

Martyna

Wow that hammy, booty and lower back engagement 🥵

Julia

Wk3/Day1 PHASE 3 |4.21.25| Power & Athleticism: Lower Body Power

Brittany

I enjoyed legs day and it got easier and I also enjoyed the core.

Wk2/Day3 PHASE 3 |4.17.25| Lower Body Explosiveness

Reliefs that I finished it. Fighting with my tendencies.

That core man. I can only do one round 🥵

Wk2/Day4 PHASE 3 |4.18.25| Power & Athleticism: Upper Body Power

Love the Turkish getups at the end of this one 🔥

I enjoyed it and didn’t take me too long. I sweated it in the end.

Wk2/Day2 PHASE 3 |4.15.25| Power & Athleticism: Upper Body Push

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

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

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!!

Chelsea

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

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

HANNAH THESE WORKOUTS ARE EVERYTHING!!!!!

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.

Kiki

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!

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

Brooke

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!

Paula Kane

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.

Love this one! Such a good spicy challenge against time

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

Lower Body Strength 8.5.24

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