Name: Playbook - Hannah Bower - Lower Body Strength 9.23.24
Uploaded: 2025-11-18T02:19:57.085Z
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

Mindset 3: Motivation

Don’t let the “small” increase deceive you… they are sneaky good!

Great upper body especially the burnout at the end and sprints!

Tamara

Couldn’t do it all cause I prioritized a little extra sleep. But some is better than none! Felt good

Stephanie

Wrapped| Week 2 Day 2| Upper Body

Wrapped| Week 2 Day 3| Deep Core + Mobility

Rachel T

It's been a major struggle to get myself in the gym to get these done. I love that once I get here I can just shut off my brain and follow along. Feels nice to not miss a Monday!!!

Brooke

Great heart pumping, leg shaking workout.

Margaret

NEW! Wrapped| Week 2 Day 1| Lower Body

Loved it!!  Upper body will be sore today 🥰🥰

Michelle 

Had to catch up one day from last week but biceps are DEAD.

Brianna

Andrea

Wrapped| Week 1 Day 4| Upperbody

Felt good today and didn’t feel guilty about getting in extra cardio. Legs like jello 😊

Simone Fisher

Wrapped| Week 1 Day 5| Lowerbody

Love really
Focused mobility, breath and core work! I definitely need to more of this!!

Brook

Wrapped| Week 1 Day 3| Deep Core + Mobility

Zarah

NEW! Wrapped| Week 1 Day 1| Lower Body

Lexi Lou Williams

Wrapped| Week 1 Day 2| Upper Body

Increased hip thrust from 240 to 275! And got 25 push-ups (on toes) in 45 seconds - up from 20. 💪🏻

Janessa Orwig

Max Testing Week: Hip Thrust + Push-up

I enjoyed the test and gotten more gain definitely in both since last time.

I don’t have leg press at home so tested with suitcase deadlifts and that increased from 155 to 165.

And for pull-ups. I have not yet conquered a full unassisted pull-up but when I first tested 12 weeks ago I could barely hold my chin above the bar for 3 seconds. Today I held it for a full 10 seconds and felt super strong right up to the end! HUGE progress!

Leg Press stayed at 425 but I wasn’t struggling as much as I was at the start. That equals a win!

Chin ups: 3 full pretty ones and 2 eccentric. 
Thats a slight increase of 200% 😎

Max Testing Week: Chin Up + Leg Press

A great refresher videos before doing them.

Traditional Deadlift: 170 lbs - 14% increase 

Bench Press: 160 lbs. - 7% increase

Max Testing Week: Bench Press + Deadlift

I enjoyed being challenged in the end. I really pushed myself through.

I’m always amazed when I do these! I know I’ve put on muscle and feel stronger but testing it is so eye opening to how much my body has changed in 12 weeks. 

Squat increased from 170 to 190.
Military press increased from 80 to 100.

Max Squat: 165 lbs. - 10% increase 
Max Military Press: 65 lbs. - 8.33% increase

LETS. GOOOOOO!!

Max Testing Week: Squat + Overhead Military Press

11/10/25: Single Arm Row- 50 lbs 11% increase from the start

I did good for getting back into it after being off and on sick last month.

Max Testing Week:  Row + 1 Mile Run

Phase 3 Athleticism| Week 4 Day 5| Upper Body + Sprints

Added a couple sets on some bc I was feeling good!

Hannah….we have to talk. I almost cursed you out on the split lunge box jump superwoman move. I’m not there yet. I cannot do that move at all LOL. I did try tho 🥲
However, the rest was really good 😛

Chelsi

This one felt hard today, but I did it anyway!

Phase 3 Athleticism| Wk 4 D4| Glutes, Hamstrings & Adductors

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

Gabi

It may be “shorter” but it’s still 🔥 🔥 🔥

Phase 3 Athleticism| Week 4 Day 2| Chest, Back & Core

Phase 3 Athleticism| Week 4 Day 1| Glutes, Quads & Abductors

I love the finisher for this one! I was able to recruit my back way more with the Superman rainbows this week. So much so that I had to drop the weight a bit for the last round 😅

😲 
👆🏻
the face I made when I did 5 full, unassisted pull ups! 😎🥹🎉

Phase 3 Athleticism| Week 3 Day 5| Upper Body + Sprints

Kelsey

Whew this was hard today. Felt unfocused and a lil negative so those split squat jumps had me saying some bad words but the finisher cheered me up ☺️

Morgan

Phase 3 Athleticism| Wk 3 D4| Glutes, Hamstrings & Adductors

Whew!! Thought I might die but I didn’t and I did the sprints at 11 mph which still doesn’t seem real to me but I didn’t that!!!!!!

Bruh…. This will give you the best sweat sesh and making you feel like you can do ALLLL the things! Great start to the day!

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

Increased weights in just about everything, 1000% sure I’ll be feeling that tomorrow 🤪

Slow and steady makes ya sweat and the muscles B U R N

Phase 3 Athleticism| Week 3 Day 2| Chest, Back & Core

😮‍💨😮‍💨😮‍💨
First 30min I was feeling pretty good and confident… and then I got the accessories and got my butt kicked!! Felt good tho and hit some prs on the dead stop squat 💃🏻💃🏻💃🏻

This one has quickly become one of my all time favorites! It’s such a good workout and will make you ✨ glisten ✨ like Glenda!

Phase 3 Athleticism| Week 3 Day 1| Glutes, Quads & Abductors

Phase 3 Athleticism| Week 2 Day 5| Upper Body + Sprints

Arpita

Beast mode activated. 🥵 this phase is my FAVORITE.

Jordan

Phase 3 Athleticism| Wk 2 D4| Glutes, Hamstrings & Adductors

Ariana

This may be a silly question, but how many reps are we doing for the first 2 rounds of ab work?

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

I already know I’m gonna be sore from those plyo pushups again 😅

Got more done than I thought I would! Increased weights in just about everything and kept it pushing! Feeling good, know I’ll feel like mellow tomorrow 😮‍💨

Emily

Phase 3 Athleticism| Week 2 Day 2| Chest, Back & Core

Upped weights and got my butt kicked but think I could still go a bit heavier for some. Very cool to see and feel the strength built from phases 1&2

Had to cut it short for baby and chatting on the gym floor (oops). But I really love these moves!

Phase 3 Athleticism| Week 2 Day 1| Glutes, Quads & Abductors

Anna

Birthday workout today!! Those Superman’s were the death of me.  Def something to improve on.

Phase 3 Athleticism| Week 1 Day 5| Upper Body + Sprints

Had a lot of people watching the split jump ups! Never knew I had that much power in each leg until today!!💪🏼🫶🏽

Madison

Awesome workout. I had to modify the jumps due to my bad hips. But overall I got a great sweat and feel great

Phase 3 Athleticism| Wk 1 D4| Glutes, Hamstrings & Adductors

Omg this hurt so good!! Loved it, I didn’t know I could run that fast!!

Perfect Saturday workout after night shift 🤩🤩🤩

Sally

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

This was an awesome upper body. Love this new program ❤️❤️

Kara

Phase 3 Athleticism| Week 1 Day 2| Chest, Back & Core

Got to finish it all but the core! Next time!

Sweaty mess. First workout in 2 weeks because of life.  I feel like I lost all my progress. Extremely frustrating. But I showed up for myself.

Phase 3 Athleticism| Week 1 Day 1| Glutes, Quads & Abductors

Phase 2 FORGE| Week 4 Day 5| Glutes, Hamstrings & Abductors

Phase 2 | DELOAD Forge| Week 4 Day 4| Upper Body + Core

I won’t lie I do this workout at least once or twice a week now. I know it’s a series but it’s so fun to do this full body workout!

Really enjoyed the run today and didn’t have to take any breaks! This deload week has been nice to feel the progress I’ve made in the prior phases with lower weights or reps and it feeling easier

Phase 2|DELOAD FORGE| Week 4 Day 3| FullBody Strength

Just what I needed today. Really have loved the running on upper body days

Phase 2|DELOAD FORGE| Week 4 Day 2| Chest, Back & Core

Spent the last half of last week moving so this deload was very nice for both the familiar routine and the ability to take it a bit easier and loosen up

Phase 2| DELOAD FORGE| Week 4Day1| Glutes, Quads & Adductors

So good! Don’t want to see this series go away 🙏🏼

I enjoyed it and felt the intensity. I added more weight in the end.

Phase 2 FORGE| Week 3 Day 4| Upper Body + Core

Courtney

Phase 2 |FORGE| Week 3 Day 5| Glutes, Hamstrings & Abductors

Increased weight on almost everything while maintaining highest reps. 🥵 I’m a sweaty mess but feeling so strong!

Phase 2|PEAK FORGE| Week 3Day 3| FullBody Strength

Completed yesterday forgot to complete in the app! That run felt good even though I thought I’d hate it!

Phase 2| PEAK FORGE| Week 3 Day 2| Chest, Back & Core

22 months post hip replacement and i squated 114 x 3!

Molly

Phase 2 | PEAK FORGE| Week 3 Day1| Glutes, Quads & Adductors

Got a little behind as I went on a small vacation! Back at it and love the booty burn. Thank you!!

Veronica

Phase 2 FORGE| Week 2 Day 5| Glutes, Hamstrings & Abductors

I enjoyed it and lifting is definitely a gain.

Pretty sure my biceps are gonna scream tomorrow!

Phase 2 FORGE| Week 2 Day 4| Upper Body + Core

Slowed the run down a bit and took a few breaks due to drowning in mucus but it felt good to go fast!!!

Lower Body Strength 9.23.24

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