Name: Playbook - Hannah Bower - Lower Body Strength 8.5.24
Uploaded: 2024-08-21T18:30:24.222Z
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

Cheyenne

I really love the opening stretches! And my arms were shaking at the end! Great workout!

Tiffani

Full Body Strength 9.10.24

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

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

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

Full Body Strength 9.3.24

Really sweated it and legs are on fire 🔥 Enjoyed the jump exercise especially the emom one.

Eugenia

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

Nikyla

Lower Body Strength 9.2.24

Ashley

I actually really enjoy this cardio workout.

Courtney

Optional Cardio 8.31.24

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

Morgan

Aubrey

🤜🏻🤛🏻 it was really nice! Good sweat

Full Body HIIT 8.30.24

🔥 love how strong I feel after this one 💪🏼

Lacy

Upper Body Strength 8.29.24

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

Margaret 

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

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

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!

Full Body HIIT 8.9.24

Upper Body Strength 8.8.24

Imani

Full Body Strength 8.6.24

Optional Cardio 8.3.24

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 🙏

Paula Kane

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:)

Shannon

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

Full Body HIIT 7.26.24

That hamstring curl is a killer. Great morning session to start my day

Nada Alabbar

Humbling for sure- ugh great challenge today

Pull 7.25.24

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

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

Lower Body 7.23.23

I almost didn’t do this today. But it felt pretty good!

mary kate

Great start to a long weekend! Burning 🔥 arms

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

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

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

Anessa

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 🥵

Lower Body Strength 8.5.24

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