Name: Playbook - Hannah Bower - NEW TRAINING PHASE: Lower Body 7.29.24
Uploaded: 2024-08-21T18:30:24.243Z
Duration: 40 min
Description: NEW TRAINING PHASE: Lower Body 7.29.24

First weighted workout in a while. Did not disappoint 👏🏼

Virginia DelBondio

Margaret 

Easy to do in gym and made me very sweaty haha

Alexandra

Having to slower lately but still love it

Delaney

Those heal push box things are sneaky 😈!  Ouch.

Oh I was hesitant to try a new program after just finishing Ignite because I loved it so much… but I think I’m going to love this new one just as much!

Kathryn

Alexandra 

Great workout! 3 year old weight for the last set of bridges and iso hold 😳

Cristine

Made it back to the gym! 😮‍💨 great Monday kickoff

Paula Kane

LOVED this style, especially the squats! Haven’t squatted heavy(ish) weight on my back in a while!! 💪🏼

Brianna

Did them out of order this week, great lower body work!! 🥵🔥

Anessa

Enjoyed some changes and the workout itself!

Dominique

Loving the first workout of this new cycle! Those goblet squats had my legs on fire 🔥

Sarika

Chelsea

Feels so good to be back on a program. For awhile I went back to my normal training schedule but last two weeks my body has been so off so the gym has been scarce. Today was light and still a struggle but felt nice to movw

Morgan

Had a sick kid yesterday. Lovedddd this. 🫶🏻

Taylor

Got cut short due to time, but still really enjoyed it!

Tenille

Maggie

Rachel S.

It was really challenging... the the background sound is the cutest ☺️

Eugenia

Jennifer

Loved it 😍 thank for the awesome workout!

Katie

The glute bridge SS .... chefs kiss!! Excited about this one!!

Great way to start the week feeling strong!!💪🏼💪🏼

Sarah

Wooohooo! Who’s ready to change things up!? 

I know we are!

This training phase will be the following:

Mondays: Lower Body Strength 
Tuesdays: Full Body Strength
Thursdays: Upper Body Strength 
Fridays: Full Body HIIT
Saturdays: optional cardio 

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

NEW TRAINING PHASE: Lower Body 7.29.24

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

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

Nikyla

Wish I could have gotten my heart rate up more with the EMOM. I added more reps to help with that

Kaitlyn

Lower Body Strength 9.2.24

Ashley

I actually really enjoy this cardio workout.

Courtney

Optional Cardio 8.31.24

Aubrey

🤜🏻🤛🏻 it was really nice! Good sweat

Another great one I’m going to download! Even on day 2 of my period I was able to get into this workout and feel great about what I accomplished this morning. I need to figure out those sissy squats but practice makes perfect!

Full Body HIIT 8.30.24

🔥 love how strong I feel after this one 💪🏼

Lacy

Upper Body Strength 8.29.24

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

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.

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

Arpita

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

Lower Body Strength 8.5.24

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 🙏

Full Body Strength 7.30.24

Optional Cardio/HIIT 7.27.24

Lol what an ending to the guide! My goodness! Definitely noticed an improvement:)

Maddie

Shannon

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

Full Body HIIT 7.26.24

Humbling for sure- ugh great challenge today

Enjoyed it and glad I made it until the end. Also enjoyed the core workout.

Pull 7.25.24

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

Nada Alabbar

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

Lower Body 7.23.23

Great start to a long weekend! Burning 🔥 arms

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

Not very easy! The slow motion push up was challenging but still enjoyed it.

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

mary kate

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

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 🥵

NEW TRAINING PHASE: Lower Body 7.29.24

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