Name: Playbook - Hannah Bower - RECLAIM DELOAD| Week 7 Day 4| Athletic Lower Body
Uploaded: 2026-06-14T19:46:58.965Z
Duration: 50 min
Description: RECLAIM DELOAD| Week 7 Day 4| Athletic Lower Body

ANGELA

Andrea

Those stretches at the end were EVERYTHING! Can we incorporate more of those for the next challenge… pleeeeeeeeeeeeeeeeaaase?!

I can’t wait for my cycle to start. I feel so weak 😂

Taylor

Hey friends 👋 This week is a DELOAD WEEK.
This is a suggested deload, but I want you to make it your own. Your body deserves rest. Your body deserves care in whatever way that feels good to YOU.

Your nervous system needs a reset too, so that next week we can come back strong, hit it hard with more strength work, and dive into Phase 2 of Reclaim.

Rest is part of the process. Trust it. 💛

New to plyometrics? Skip the pogos after the tibial walks until your body adapts. This type of training can overwhelm the neuromuscular system if you’re not conditioned for it, so we want to progress gradually.

This work goes beyond athleticism. It trains deceleration and builds ligament resilience, so if you trip or stumble, your joints can absorb that force. It’s also an approachable way to improve bone density.

Everything starts from the ground up, and your ankles and feet play a critical role in how your entire body functions

Modifications: 
Heels elevated, Without weight, smaller range of motion

Alternative 
Cossack rocks, adductor rocks 

Muscles
Quadriceps, glutes, hamstrings, hip adductors, core, calves

Benefits
Builds hip mobility and posterior chain strength through loaded holds and dynamic movement. The rocking motion improves squat depth and flexibility while the pulses activate glutes and hamstrings, making hips stronger and more flexible.

Form
Hold weight at chest (goblet position) or front-loaded position. Stand with feet hip to shoulder-width apart. Ribs stacked over pelvis, neutral spine. Keep core engaged and breathe into lateral rib cage. Lower into a deep squat position. Hold at the bottom and rock forward and back, shifting weight between heels and toes. After rocking, pulse up slightly (partial rise) then return back down to bottom position. Continue rocking and pulsing. The loaded position challenges mobility while the pulses activate the posterior chain.
Cues
	•	Weight at chest, front-loaded
	•	Feet hip to shoulder-width
	•	Ribs stacked over pelvis, neutral spine
	•	Core engaged, breathe into lateral rib cage
	•	Lower into deep squat
	•	Rock forward and back at bottom
	•	Shift weight between heels and toes
	•	Pulse up slightly, return to bottom
	•	Continue rocking and pulsing
	•	Loaded mobility and posterior chain activation

Loaded Duck Squat

Reps: each side 

Modifications
reduced hop speed, lower surface

Alternatives
Two leg hops for quickness on ground back and forth

Muscles
Calves, ankle stabilizers, foot intrinsic muscles, hip flexors, glutes, core

Benefits
Builds explosive ankle stability and reactive strength through progressive plyometric challenges. Improves quick ground contact time, ankle control, and proprioception while developing balance in multiple planes of motion. Particularly effective for developing ankle strength, preventing ankle rolling, and building reactive power essential for athletic movements.


Stage 1: Vertical Bouncing
Place one foot elevated on a bench or box while the bottom foot does all the work. On the ball of your bottom foot, bounce up and down as quickly as possible with minimal ground contact time. Focus on ankle stability, keeping your ankle strong and aligned without rolling in or out. The elevated foot stays on the bench throughout. Master this vertical bouncing before progressing.

Stage 2: Back Extension with Bounce
While maintaining rapid bouncing on the bottom foot, extend your elevated leg back behind you, then return it to the bench. The bouncing foot keeps quick ground contact and ankle stability throughout the entire movement.

Stage 3: Lateral Side to Side
While maintaining rapid bouncing on the bottom foot, move your elevated leg laterally side to side. Focus on ankle control to prevent rolling during the dynamic lateral movement.

Cues
- Bottom foot stays on ball of foot
- Bounce as quickly as possible
- Minimal ground contact time
- Ankle stays strong, doesn’t roll
- Ribs stay stacked over pelvis
- Maintain bouncing speed when adding leg movements

**Mistakes**
Ankle rolling inward or outward, insufficient bouncing speed, too much ground contact time, heel touching the ground, losing balance during leg extensions, elevated foot coming off bench, not mastering earlier stages before progressing, or slowing bouncing speed when adding leg movements.

Single Leg Ankle Stability Hops

Modifications
Without backwards movement, slower tempo, just stand in place holding toes off ground (hold onto something for balance)

Alternatives
calf raises
Muscles
Tibialis anterior, calves, hip flexors, core, feet stabilizers

Benefits
Builds tibialis anterior strength through heel walks which improves ankle stability and prevents shin splints. The backwards pogo hops develop calf power and quick ground contact. Progress to side-to-side single leg hops to improve lateral power and faster ground reaction time.

Form
Walk on your heels with toes lifted off the ground, engaging the front of your shins (tibialis anterior). After heel walks, transition to pogo hops backwards - small quick bounces moving backwards on the balls of your feet. As you progress, work on side-to-side single leg pogo hops, focusing on being quicker and faster off the ground with minimal ground contact time.

Cues
	•	Walk on heels, toes lifted
	•	Engage front of shins (tibialis)
	•	Transition to pogo hops backwards
	•	Small quick bounces on balls of feet
	•	Move backwards with control
	•	Progress to side-to-side single leg
	•	Quick and fast off the ground
	•	Minimal ground contact time

Mistakes
Toes touching ground during heel walks, excessive ground contact time on pogos, losing balance, insufficient shin engagement, or progressing to single leg before mastering bilateral movement.

Tibialis Walks + Pogos

Reps: each side 

Modifications
Without band, slower tempo, holding wall for balance, reduced range of motion

Alternatives
High knees, mountain climbers, standing marches, sprinter drives (lean at angle
Against the wall) 

Muscles
Hip flexors, core, quads, glutes (standing leg)
Benefits

Builds hip flexor strength and power through resisted drives. Improves balance, single-leg stability, and develops explosive hip flexion essential for running and athletic movements. Helps pelvic stability 

Form
Stand on one leg with resistance band around opposite foot. Ribs stacked over pelvis, neutral spine. Keep core engaged and breathe into lateral rib cage. Start slow by pulling the banded knee up toward chest against resistance, hold briefly at top, then lower with control. As you get stronger and more comfortable with balance, progress to fast explosive drives with quick rebounds - drive knee up powerfully, quickly return and immediately drive again.

Cues
	•	Stand on one leg, band around opposite foot
	•	Ribs stacked over pelvis, neutral spine
	•	Core engaged, breathe into lateral rib cage
	•	Start slow: pull knee up, hold briefly, lower
	•	Progress to fast: explosive drives with rebounds
	•	Drive knee up powerfully
	•	Quick return and immediate repeat
	•	Build speed as balance improves
	•	Complete reps, then switch legs
Mistakes
Losing balance on standing leg, insufficient knee drive height, leaning back excessively, rushing to fast tempo before mastering control, or not holding briefly when starting slow.

Banded Hip Flexor A Skips

Stability Warmup

Modifications
Lighter weight, goblet squat, front squat, reduced range of motion
Alternatives
Goblet squats, front squats, barbell squats, safety bar squats
Muscles
Quadriceps, glutes, hamstrings, core, upper back, biceps
Benefits
Builds lower body strength with unique front-loaded position that emphasizes upright torso and core engagement. Improves squat mechanics and develops upper back strength.
Form
Hold dumbbell in the hands with elbows bent. Stand with feet hip to shoulder-width apart. Ribs stacked over pelvis, neutral spine. Keep core engaged and breathe into lateral rib cage. Lower into squat by sitting hips back and down, maintaining upright torso. The front-loaded position naturally keeps chest tall. Squat as deep as comfortable. Drive through heels to stand. Complete all reps.
Cues
	•	DB in front of body with bent elbows
	•	Arms bent, front-loaded position
	•	Feet hip to shoulder-width
	•	Ribs stacked over pelvis, neutral spine
	•	Core engaged, breathe into lateral rib cage
	•	Sit hips back and down
	•	Maintain upright torso
	•	Squat to comfortable depth
	•	Drive through heels to stand

Mistakes
Losing upright torso position, insufficient depth, knees caving inward, excessive forward lean, dropping barbell from elbows, or not engaging

DB Zercher Squat

The curtsy lunge loads your glute med in a crossover position while the knee drive demands single-leg stability and hip control. The B-stance RDL immediately follows with a hinge pattern that targets your glute max and hamstrings. Back to back on the same leg means serious fatigue and focused muscular tension before you switch sides.

Reps: each side 


Modifications
Bodyweight curtsy lunge to knee drive, dumbbell curtsy lunge to knee drive, static curtsy lunge (no knee drive)

Alternatives
Standard curtsy lunge, reverse lunge to knee drive, cable curtsy lunge, Bulgarian split squat

Muscles
Glutes (especially glute medius), quadriceps, hamstrings, hip flexors, adductors, core stabilizers, obliques

Benefits
Builds single-leg strength and hip stability through multiple planes of motion. Improves balance, coordination, and glute activation while training hip flexor strength through the knee drive.

Form
Stand holding the end of a landmine barbell at chest height with both hands. Step one leg diagonally back and across your body into a curtsy lunge position, lowering until front thigh is parallel to ground and back knee hovers above floor. Keep chest tall and core braced with ribs stacked over pelvis. Drive through front heel to stand while simultaneously driving the back knee up toward chest into a high knee position. Balance on the standing leg briefly at the top. Return to curtsy lunge position with control. Complete all reps on one leg before switching sides.

Cues
	•	Step back diagonally and across the body
	•	Keep chest up and ribs stacked over pelvis
	•	Front knee tracks over toes
	•	Drive through front heel to stand
	•	Drive back knee up powerfully to chest height
	•	Balance at the top of knee drive
	•	Keep hips square, control rotation
	•	Maintain tension in landmine throughout

Mistakes
Front knee caving inward, excessive torso rotation, losing balance during knee drive, not driving knee high enough, stepping too narrow in curtsy position, leaning too far forward, or allowing the landmine to pull you off balance.

Landmine Curtsy Lunge + Knee Drive

Modifications
lighter weight, reduced range of motion, both feet down. 

Alternatives
Romanian deadlifts, single leg glute bridge, single leg hip thrust 

Muscles
Hamstrings, glutes, lower back, core

Benefits
Builds hamstring and glute strength with added stability from staggered stance. The landmine creates a natural arc path that’s easier on the lower back while developing posterior chain strength.

Form
Stand facing a landmine barbell holding the end at hip level. One foot slightly behind and to the side in B-stance. Front foot flat, back foot on toes for light support. Weight primarily on front leg. Ribs stacked over pelvis, neutral spine. Keep core engaged and breathe into lateral rib cage. Hinge at hips, push hips back, lower the landmine bar with flat back. Slight bend in front knee. Lower until hamstring stretch. Drive through front heel, squeeze glutes to return to standing. Complete all reps, then switch legs.

Cues
	•	Face landmine, hold bar at hip level
	•	B-stance, front foot flat, back on toes
	•	Weight primarily on front leg
	•	Ribs stacked over pelvis, neutral spine
	•	Core engaged, breathe into lateral rib cage
	•	Hinge at hips, push hips back
	•	Lower bar with flat back
	•	Slight bend in front knee
	•	Feel hamstring stretch
	•	Drive through front heel, squeeze glutes
	•	Complete reps, then switch legs

Mistakes
Too much weight on back foot, rounding back, insufficient hip hinge, front knee bending too much, or not feeling stretch in front leg hamstring.

Landmine RDL

Superset 2: Strength & Stability

RECLAIM DELOAD| Week 7 Day 4| Athletic Lower Body

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.

Jessica

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

Rachel T

Erin

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!!

Kathryn

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.

Dominique

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.

RECLAIM DELOAD| Week 7 Day 4| Athletic Lower Body

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