Name: Playbook - Hannah Bower - Lower Body Strength 9.23.24
Uploaded: 2026-06-14T19:47:00.599Z
Duration: 40 min
Description: Lower Body Strength 9.23.24

Kathryn

Killer!!! Legs are jello 🥵🥵in a good way

Nada Alabbar

Delaney

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

Dominique

Erin

I’m drenched. I can’t say enough good things about the weekly workouts!

Jessica

Taylor

Your last week of this training phrase!

Reminder you are responsible for your own progressive overload on your main strength movement.

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

Reps are per side 
Recommended reps with weight: 6-8
Recommended hops: 5
Recommended Bodyweight: 8-10


Modifications; lower the box height, remove weight and perform whole movement Bodyweight, remove hop, hold onto a steady surface 

Substitutions: B-stance squat, reverse lunge, single leg squat to chair 

Form:
- Start with your back foot on top of an elevated surface, it may be helpful to have toes tucked under 
- standing foot is firmly flat on the ground, core engaged, and chest tall
- hold the weight hanging by the inside of your thigh if you have one weight, if you have two weights hold on either side of your knee 
- Lower down pushing your hips back 
slightly (this is a hinge motion)
- as you lower keep your chest tall, you can hinge forward as long as core is appropriately engage 
- pause at the bottom of the rep 
- Push through your front leg to come back up
- perform reps 
-drop your weights and then perform the movement and instead of coming to a stand you’ll continue to press through your foot and jump as far off the ground keeping your back foot on the box 
-land and immediately go into your next rep

Bulgarian Split Squat Drop Set (weight, hop, Bodyweight)

You will need a stable surface for this superset and dumbbell

Recommended reps: 8-10
Recommended hops: 8-10
Recommended weight: Bodyweight  

Equipment substitutions: chair, ottoman, sofa, box

Modifications: can cross the top foot onto the other in a figure four

Substitutions: single leg glute bridge ( laying on the ground) single leg cass glute bridge (only go halfway down)

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 one leg off ground by pulling your
Knee to your chest 
-lift your hips off the ground maintaining a pelvic tilt 
- appropriately engage your core and your glutes. Feel it In your hamstrings? Tilt your pelvis)
-lower your hips all the way down to the ground keeping glutes and core engaged 
-press your hips back to starting keeping glutes and core engaged

Single Leg Glute Bridge + Hop

Recommended reps: 8-10 per side 

Modifications: remove weight and allow leg to remain as is 

Substitutions: bicycles, sit ups 

Form:
-start seated on the bench or flat surface with one bent foot trapped under a dumbbell
-have your other leg extended out in front of you 
-sit straight up 
-begin to lower your chest keeping your spine neutral 
-lower as far as you can 
-then perform a sit-up by leading with your chest as if a string is pulling your thoracic cavity 
-sit up back to upright and repeat

Hip Flexor Sit-Up

Recommended reps: 8-10 per side
Recommended weight: light to medium 

Modifications: remove weight 

Substitutions: side leg lifts

Form:
-start in a lizard pose where your elbow is planted flat on a safe surface 
-one knee is bent out in front, your bottom leg extended out 
-put as much weight as you can in your bent planted foot 
-lower your hips as far down as range of motion allows
-pause at the bottom of your rep
-then you’ll press through your front foot and use your glutes and abductor muscles to lift your hips back to neutral 
-repeat

Lizard Lunge Dips

Single Leg Glute Bridge + Hop SS Single Leg Crunch

Recommended reps: 8-10 reps (4-5 per side) to perform in each minute
Recommended emom: 5 min 
Rest time: however long you have left before your minute is up 

Modifications:, limit plyometrics, hold onto a stable surface  
Substitutions: walking lunges, step-ups, reverse lunge 
Form: - Start in a standing position laterally to a stable surface 
-chest tall, ribs stacked over pelvis, and feet firmly planted on the ground  -take the leg closest to the box and step it back and then diagonal 45 degrees across your body to perform a curtsy lunge  -it is okay to lean forward in a hinge motion, this will isolate your glute -toes and knees can point forward or slightly outward, but they cannot fall inward  -Press through your glutes and keep your torso tall as you push back to standing 
-before your foot is planted on the ground bend your knee and drive it up to your safe surface to plant it on the box laterally 
-once your foot is safely planted, lean forward for press through your foot and perform a step up
-continue to press through your foot and perform a bench hop 
-land back on the bench with a slight bend to your knee 
-then you will lower your bent knee and place it safely on the ground so that you can go immediately into your next curtsy lunge

EMOM Curtsy Lunge To Side Bench Hop

Lower Body Strength 9.23.24

Summer Sizzle| Week 3 Day 5| Pelvic Floor  + Cardio

Summer Sizzle| Week 3 Day 4| Functional Strength + Core

Summer Sizzle| Week 3 Day 3| Power & Athleticism

Summer Sizzle| Week 3 Day 2| Functional Strength & Core

Summer Sizzle| Week 3 Day 1| Power + Athleticism

Summer Sizzle| Week 2 Day 5| 40 Min Mobility: Follow Along

This is a challenging workout for gym users and doesn’t relocate a realistic gym set up. I had to skip the treadmill intervals because the treadmill location is not near a location where I could complete the other exercises.

Dead and dying but happy about it 🥵 The sweat is pouring down my face

Rachel T

Summer Sizzle| Week 2 Day 4| Full Body Conditioning Flow

I love the combination of strength training with core!!!

Hannah

jessica

Summer Sizzle| Week 2 Day 3| Functional Strength + Core

Veronica

I had to take a 2 day break after the week 2 day 1 workout because I was sooo sore! This was so challenging today.. those jump squats at the end wowwww

Alexandra

Summer sizzle| Week 2 Day 2l Metabolic Conditioning

Eugenia

Laura

Summer Sizzle| Week 2 Day 1: Power + Athleticism

Did this over the lifting since I’m having muscle fatigue

Summer Sizzle| Week 1 Day 5: Core + Recovery

Felt easy but I’m very sweaty so I know I pushed it! Quite pleasing to have it feel easy but still get some good work done

Morgan

I thought this was gonna be easy peasy but boy I was wrong!  Talk about a sweaty mess! 🥵 ♥️

This was sooo fun and wow dripping sweat yet again!

Summer Sizzle: Week 1 Day 4| Full Body Conditioning/Flow

Killer! Even got a dude fist bump in the middle!

Kelsey

Summer Sizzle| Week 1 Day 3| Functional Strength & Core

Loved this workout! Can’t wait to increase weight on those db thrusters 😈

My favorite!!! I loooove a HIIT workout and this checked all the boxes 🤩

Sweaty mess. I told myself “maybe 8 rounds”, but once I got there I knew I could push through. I modified the box jumps and push-ups on the 5h round so I think that helped give me a bit more stamina. But boy, by those last 2 rounds I was getting gassed. Surprised myself by getting Tabata done pretty easily too. Gonna be sore tomorrow!

Summer sizzle| Week 1 Day 2l Metabolic Conditioning

Took a week off for deload and the first actual week of summer and this was such a good welcome back! Looking forward to this program

A week behind and loved this one!! Great way to start the week!💪

Rose

Ended the week with this workout and it was the perfect start to the weekend 🙌🏼

NEW! Summer Sizzle| Week 1 Day 1| Power Athleticm

Glad to get this one done on the earlier side today!! Can’t believe I finished this program even with all the set backs! Can’t wait to start Enough tomorrow!!

RECLAIM| Phase 3| Week 4 Day 5| Upperbody DELOAD

Feeling good! Can’t wait to start Enough!!

RECLAIM Phase3| Week 4 Day 4| Lower Body| Deload

Reclaim Phase 3| Week  4 Day 3| Sprints + Core

So glad this deload week is lining up with my period 😊 makes it easier to convince myself to do a workout when I don’t it won’t be too hard.

Love those Z sits both challenging and provide lots of feedback

RECLAIM Phase 3| Week 4 Day 2| Upper Body DELOAD

A great deload day! Very sweaty, but felt good!

Hit a PR on the single leg press! Not too bad for a deload day!

Reclaim Phase 3| Week 4 Day 1| Lowerbody DELOAD

Felt stronger than I thought I would today! Was on vacay so didn’t do any of these workouts, but still did 2 rucks and 2 walks while away. Feels good to get back in to it!

Dedra

RECLAIM| Phase 3| Week 3 Day 5| Upperbody Athletic + Power

Felt good to crush this workout before vacay! This week lined up perfectly with my cycle so feeling extra strong 💪🏼💪🏼

Did nooooot want to move today but turned my brain off and got after it. Feeling better than when I started for sure

Pleasantly surprised with my increase and weight and performance all around 🤩

RECLAIM Phase3| Week 3 Day 4| Lower Body Athleticism + Power

I did the warm up, 8k + 9 min sprints and the core exercises. I'm exhausted and happy for it!. 🤜🏻🤛🏻

Completed last night but forgot to finish in app. 12mph is VERY fast for my little legs to go but I DID do it 🏃🏻‍♀️💨

lol she said, “sorry if these rolling V-ups give you ptsd” 😂

Reclaim Phase 3| Week 3 Day 3| Sprints + Core

Upper body is never my fave but I love this workout!

Deja

RECLAIM Phase 3| Week 3 Day 2| Upper Body Strength + Power

Upped my weights in most of the exercises and still felt like I could’ve gone heavier! Feeling goooooddd today!!

🔥 🔥🔥🔥🔥🔥
Opted for Spanish squats. My quads are on fire!!

Michelle 

Sweaty 😓 great one for the middle of the week

Reclaim Phase 3| Week 3 Day 1| Lowerbody Strength + Power

I am getting better at it and upping the weight in some including landmine ones.

The around the world lateral shuffle I find fun to do 😁

RECLAIM| Phase 3| Week 2 Day 5| Upperbody Athletic + Power

I enjoyed it. Intense and simple at the same time.

Didn’t increase weight as much as I feel like I could’ve because my knee was bothering me today but still felt good to get this one done!

RECLAIM Phase3| Week 2 Day 4| Lower Body Athleticism + Power

Couldn’t push myself as hard until the last 20 seconds since I had my 3yr old riding his strider and he wasn’t going that fast 🤣 but did what I could!! I loved it still!

Kayla 

I enjoyed core and cardio. Enjoyed most of it.

Julia

Reclaim Phase 3| Week 2 Day 3| Sprints + Core

I am enjoying it and learning about getting more comfortable and confident in the movements while being stacked.

My push presses are feeling so much better 💪🏽🔥

RECLAIM Phase 3| Week 2 Day 2| Upper Body Strength + Power

I just got done with reclaim you march challenge and was wanting more workouts from Hannah! It was great!! I loved it. Although I have bands at home, my gym doesn’t have the bands like in her videos so I’ll have to bring mine from home next time! I did everything without bands at a slower tempo and I just love love loved it!! Soo good!! 10/10 recommend!

It’s been really hard mentally to stay consistent recently. I’m so glad I convinced myself to just do it today! Felt so good!

I definitely feel it in the glutes and certain areas. I took my time in the exercise. I enjoyed it until the end.

Reclaim Phase 3| Week 2 Day 1| Lowerbody Strength + Power

Courtney

I enjoyed learning new things and took my time on this one.

Whew! Always a little rough doing new exercises, the workout doesn’t feel as smooth but I’m excited to keep going and improving on everything! Felt good to move today, listened to my body and had an unplanned rest day yesterday.

Reclaim Phase 3| Week 1 Day 1| Lowerbody Strength + Power

Loving the little changes in phase 3! Felt really good today!

I enjoyed the upper body and things changed up. I also enjoy the stretches and cool down.

One of the best upper body workouts! 🤜🏻🤛🏻

RECLAIM| Phase 3| Week 1 Day 5| Upperbody Athletic + Power

Did not want to workout today but so glad I did!!

I enjoy lower body and I find it helpful.

RECLAIM Phase3| Week 1 Day 4| Lower Body Athleticism + Power

What a great workout, I also did the running twice! Inspired 🫶🏻

Wow that was good! Did 2 rounds of the treadmill work 👌🏻

Okay those rolling v ups did piss me off at first but once I got in motion no one could tell me shhhhh 🤪🤘🏻
I did struggle to roll from Superman back to my right side without a little finger push but I’ll work on it

Reclaim Phase 3| Week 1 Day 3| Sprints + Core

Felt good to get this done today! Definitely didn’t get as many workouts in this week as I had hoped, but next week is a new week!

I'm seeing some muscles 😱😍 I'm feeling so strong girls!!!

So loved every second of that. Feel so powerful!!!

RECLAIM Phase 3| Week 1 Day 2| Upper Body Strength + Power

We just did a little bit of errry thang today. Finally got connected with me PF which was really cool and strange at the same time.

Optional| HIIT & Mobility/Recovery

Some are challenging but I really enjoyed it.

Much needed core workout after week I had

Ooohh weee.  First time doing this and it has some really sneaky tough moves!  May be a new fave workout.

Reclaim| Bonus Advanced Deep Core (optional)

Reclaim phase 2| Week 4 Day 3| Deep Core + Cardio

My kids were screaming the entire workout but I still feel better getting it done! Here’s to a quick and easy bedtime😅

Shelby

Kept it about the same as last week as I found I had a bit more in the tank than I thought I did coming into my workout today so I increased sets and reps where I felt it and got a god sweat in!

Thank goodness it’s de load on spring break! Working out with 4 under 6 isn’t not easy 😅

Zarah

Reclaim phase 2| Week 4 Day 1| Lower Body Strength| Deload

Hey I finally tried the deficit with the box, instead of grabbing my leg and hey it felt so good. I was able to do it with great balance and form. 🤜🏻🤛🏻

Got it done and feeling great! This might be my favorite routine of this phase

Lowered the weights and heights but it all still felt good!

RECLAIM Phase2| Week 4 Day 4| Lower Body Athleticism| Deload

RECLAIM| Phase 2| Week 4 Day 5| Athletic Upperbody| deload

Might be lower weights and less reps, but she still will make ya sweat!

Decreased sets but kept weights and reps about the same and am already shaky 🤪

RECLAIM Phase 2| Week 4 Day 2| Upper Body Strength| Deload

These kinds of workouts make me feel like a professional athlete 🤜🏻🤛🏻 I love it.

RECLAIM| Phase 2| Week 3 Day 5| Athletic Upperbody

I enjoyed it and it makes sense to take it slow instead is rushing to maintain posture. I find it to be helpful is what I need.

Did not have time for the cool down today! But holy moly I’m dead 💀💀💀 woke up early and did a ruck with the hubby too. Great lower body day today!

That post period strength man 😂💪🏻😅

RECLAIM Phase2| Week 3 Day 4| Lower Body Athleticism

Completed yesterday but forgot to finish in app. Good day to switch things up because my body was hurting

This was a nicely timed workout as I needed to give my body a break from lifting.

Reclaim phase 2| Week 3 Day 3| Deep Core + Cardio

Added weight to my OH presses! Was a struggle at the end but felt good! My arms are dead 🩵

Lauren

Overhead press has always been so hard for me to progress but I’m finally noticing improvements here!

RECLAIM Phase 2| Week 3 Day 2| Upper Body Strength

Whew! That was a good one! Was able to increase my weight a little in the DL and hip thrusts! 💪🏼

BECKY

Today was hard! I felt like everything was just a little bit off today but that’s okay. I still got it done and am proud I didn’t quit

Reclaim phase 2| Week 3 Day 1| Lower Body Strength

Loving the landmine rotational clean and press!! Feels so good to do.

Loved this upper body. Love the athletic days 🔥 💪🏽 Starting to do more cardio again. Feels great 😌

RECLAIM| Phase 2| Week 2 Day 5| Athletic Upperbody

Ran out of time and didn’t get to do the cool down BUT! This workout felt so good! Definitely feel stronger in most of the exercises today.

Jennifer

RECLAIM Phase2| Week 2 Day 4| Lower Body Athleticism

I enjoyed it from the beginning to the end and helpful especially after legs day the previous day.

Lower Body Strength 9.23.24

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