Name: Playbook - Hannah Bower - W1/D1: Legs and Core Get Stronger 3.0
Uploaded: 2023-12-12T00:44:18.768Z
Duration: 45 min
Description: W1/D1: Legs and Core Get Stronger 3.0

So sore after the buy in but lightened weight and only did 2 rounds on the finisher. I need to be able to walk tomorrow!

Paula Kane

You rock. There are so many programs out there that I think breed exercise obsession and over working your body. I appreciate you and your ability to bridge movement, and self respect ♥️

Jillian

The body weight conditioning circuit is something SERIOUS. The ultimate burner! 🔥 🔥 🔥

Cleo

Great workout and just what I needed.  Never disappointed 🫶🏻

Kaitlyn

Morgan

Back at it!! Been almost a month since I did movement like this…had to make some modifications, but still nice to feel the burn ❤️‍🔥
Love Hannah’s circuits for that reason

Jessica

I had some difficulty being able to view the specific workouts when I clicked on them (being able to see the notes with each workout as well as see the video of the movements). Would someone be able to help me troubleshoot that?

Claire

Alexandra

Chelsea

Bodyweight conditioning is such a good burner 🔥

Carina

Shalana Brinkman

Molly

Not only do I feel strong, but I feel functional and healthy! Thanks Hannah! 🫶🏼

Brittney Howell

Just the mix up to my workouts I needed 🙌🏻

Hannah

May not be able to walk tomorrow, in the best possible way!

Wowza that conditioning at the end is no joke!!

Lindsey

Casey

Starting this one over again. It is still tough! My legs and butt are on 🔥🔥🔥 😆😆

Nikki Ouk

🦵 and 🍑 for days haha!!! Great workout today! My step ups are challenging for my knees so I was only able to finish two sets, but with 15lb dumbbells so I still count that as a win because I made my best effort!!! 🔥👊🥵😍💪

Lindsay

Hard but easy because I used dumbbells for everything!!

Kari

Whew this was a doozy in the best way. Hannah you are amazing!!!

Kinsey

First workout done and loved it! Can’t wait to explore the programs and app more.

Julie

romitagar

definitely going to feel this one tomorrow!! got some sharp pain in my knee and going to ice, but was able to finish strong!!

Rachel Macias

Sharyl

Feeling alive! It was challenging in all the best ways. Thankful for the example of variations and suggestions on how to better challenge myself with each rep! Thank you Hannah for all your hard work to put this together!

Britney Dudley

Did this workout for my first time being back in the actual gym since having my son almost a year ago. It felt AMAZING

Katie

Awesome first day!!!! Went moderate on the weights today and felt really good so I know I can push it a little more 🔥🔥🔥🦵🦵🏋‍♀️🏋‍♀️

Cynthia Contreras

Ran out of time for the conditions portion! 

Love doing this workout again :)

Sally

This was my first true workout in about a month and my legs are done!! Felt so great

Brandi

Catherine

Back on the wagon and this was the best jump start I could’ve asked for.

Courtney

🔥 new to your workouts after strictly weight lifting for building purposes and holy moly this was challenging in a new way for me. Absolutely love this. Thank you!

Samantha

Day 1 hybrid plan after finishing get stronger gym plan. Great workout. Perfect start to post vacation.

Today very strong for me!!!🔥🔥🔥😅

Kiki

Back from holidays and starting Week 1/ Day 1 was U.G.L.Y!!!! Thanks for the great sesh!!!

Alona

My legs are burning. 🔥Excited to see what this program is about.

Dedra

Excited to be back at a new challenge. Let’s go round four!!

Delaney

Such a great work out! The combo of strength and cardio I was looking for!

Trica

Perfect after a long break! Thank you, Hannah! ❤️

Anya

Enjoy the cardio/endurance burst at the end!

Krista Keil

Maria

First real day back after; flu, pneumonia and COVID. LETS GOOOOO 🙌🏻💪🏻🥵

Brittany

Andrea

Selma

It was a good start to getting myself back in shape. Hard enough but not terrible where I couldnt finish it.

Rachel

Welcome to your first workout! Remember to modify to your needs and your equipment, you’ve got this. This is just the first workout out of many, the first step out of a lifetime of growth, no need for pressure or perfection, you’ve won the workout just by starting it💛

Workout:

Romanian Deadlift
Overhead Single Arm Reverse Lunge ss Box Step Ups
Feet Elevated Glute Bridge ss Tuckouts
Dumbbell Front Squat ss windshield wipers

Conditioning: 7 min AMRAP
Squat Pulses
Lungejump + squat jump
Toe Raises

Equipment Substitution: KB or DB, increase repetitions 

Weight recommendations: pick a weight heavy enough where 3-5 more reps would be impossible.

For More in-depth review of Romanian deadlifts, head over to the tutorials highlight. 


Barbell rep recommendation: 8-10 
Dumbbell kettlebell: 10-12 

Form:
- Start with bar in your hands as opposed to the floor
-shoulders pulled back, stand tall.
- Slowly lower the weight with a slight bend in your knees, bending/hinging at the hips and keeping your back straight/neutral.
-Your head shouldn’t be pulling up but looking out 10ft in front of you in alignment with your spine.
- Lower weight until you feel a slight stretch in your hamstrings/glutes. Think hips push back as far as they can go while keeping form.
- Drive your hips forward and use your hamstrings/glutes to power back to standing by squeezing your glutes. This will help with form and creating tension within the posterior chain.

Romanian Deadlifts

Reps are per side

Modifications: keep the weight down by your side or at shoulder level (both are shown)

Form:
- Holding a kettlebell or dumbbell in one hand and extended overhead keeping ribs tucked down.
- Take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position pushing through heel and hips.
-Don’t let knee cave in as you stand

Single Arm Overhead Reverse Lunge

Equipment Modification: sofa, ottoman, chair, or any sturdy surface.

Reps are per side.

- Stand in front of a box
- Core engaged
- Step up to full extension as you exhale
- Keep your chest up or slightly leaning forward.
- Lower to ground and repeat with other leg
- Don’t bounce or jump off your bottom foot to step up. This is a controlled movement.

Step-Up

Single Arm Overhead Reverse Lunge ss. Step-Ups

Equipment Substitution: dumbbells or kettlebells (increase reps)

Modifications: perform flat on the ground or elevate your shoulders 

Option to add a resistance band for additional difficulty.

Form:
-Lay on the ground and place your feet on an elevated surface
-Engage your core, tilt your hips forward (posterior tilt)
- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Feet Elevated Glute Bridge

Modification: just hold the tuck position, limit range of motion, or do one leg at a time (bicycles) 

Form:
-engage inner core and maintain
- tuck knees into chest as you lean inward 
- as you extend chest back, extend feet as far as you can go while maintaining core engagement.
-limit range of motion if you need to have proper form:
-exhale and engage deeper as you drive your knees in

Tuck outs

Elevated Glute Bridge ss. Tuckouts

Modification: hold weight at shoulder or down by your side

Option to add a booty band for additional resistance

Form:
- Hold dumbbell(s) at shoulder height
- Engage your core
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Front Squat

Modifications: limit range of motion, side crunches, Russian twists, or perform one leg at a time as opposite to both together 

Form:
-lay flat on the ground and engage your core 
-bring your knees to 90 degrees 
-keeping your upper back/shoulders as flat on the ground as you can, lower your knees to one side, then to the next.

Windshield Wipers

Dumbbell Front Squat ss. Windshield wipers

Set your timer for 7 minutes and go through the following exercises back to back as many times as you can.

30sec each
Squat Pulses
Lunge To Squat Jump 
Toe Raises

Rest no more than 30 seconds after circuit before repeating.

Can add booty band or weights for additional challenge

Form:
-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat Pulses

Modifications: remove the jumps, just do air squats or lunges, break down the movements

Can add a booty band or weight to make harder 

Form:
- Start in a plank position, engage your core, hips square to the ground
- Hands directly underneath shoulders
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Lunge to Squat Jump

Can add weight or long resistance bands for additional challenge

Form:
- On the edge of a bench, stair, step, or plate, stand tall, and using only your calves and ankles lift and lower. Don’t bounce up and down.
- Do not swing your chest, keep your torso still
- Go slow and full range of motion

Calf Raises

Bodyweight Conditioning

W1/D1: Legs and Core Get Stronger 3.0

Tammy

It was great! Exited to start the challenge/workouts :)

Valinda

Releasing January 3rd for the Diet Culture Detox Challenge!

Great explanation and demos of the movements! Lots of useful information.

Janine Ducharme

Kellie Rongey

Amazing explanation. Youre a great teacher

Emily

The Basics Of Modifying

Ashley Powell

I really appreciate the “just get movement in” because I do not go to the gym, but I stress myself out with the equipment I have and not being able to meet the exercise requirement

Common Questions: How Do I Modify Gym Workouts For Home?

Felt so good (but hated the EMOM) haha 
Squat 150
Dead 185
Press 30
Push up 14 (with mod)
EMOM- 8min 10year each

Decided to run this program back! I had an itch to lift heavy and thought this would be the PERFECT program. Cannot wait to see my #’s at the end of these 8 weeks🙌🏽🔥. 

Starting Stats:
- Squat: 155lbs x3
-DL: 185lbs x3, 225lbs x1
-Shoulder Press: 40lbs x3
-push ups: 21 reps
-EMOM: 16reps

Paige

Buy-In Workout

I love these videos. You both are so pure and make these challenges way easier.

Excited to start this challenge again! It was definitely life changing for me the first time around!

That was excellent and informative feedback and preparation for this challenge ❤️

Week 1 Mindset: Setting the stage and managing expectations

Loved everything but the finisher. Too much on my wrists back to back! Modified where I could but was only able to one full
Set in the time allotted 😏

Opted for regular bench instead of DB chest press. I was just playing around with weight and ended up surprising myself! I was able to hit 125 lbs x 1 🥹🙌🏽. My max is 135, so I’m super pleased.

Never in my life would I have thought I would row 50lb DB X10, so safe to say this mama if feeling pretty strong.💪🏽

Caroline

W1/D2 Chest and Back Get Stronger 3.0

Veronique

W1/D3 Bicep and Tricep Get Stronger 3.0

The conditioning circuit was brutal but amazing!  🥵

The circuit was so much fun! 

I was able to DL 195 x 4reps! 🥹🙌🏽
Feeling strong already. Perfect way to end the first week.

The conditioning portion made me feel so good. Great ending to the workout

W1/D4 Shoulders Glutes and Core Get Stronger 3.0

Full of good information! Thank you for taking time to share 💕

Britt

That was very informative and a lot to take in but excellent information to reflect on

Consistency has been my huge hurdle; putting myself down because I did 3 workouts instead of 4 for the week for example, and feeling like I was lazy in doing so when life threw me curve balls that week. Thank you for this, for reminding us all of finding the why and to persevere. ❤️

Sofia

Mindset 2: Cultivating Consistency

Michelle

That conditioning circuit snuck up on me again 🥵🔥

This just had everything shaking. I’m keeping this ARAMP for days I’m not feeling motivated and either need quick workout or just to get myself started!

W2/D1: Legs and Core Get Stronger 3.0

🥵😫. Had to push today. Not feeling 💯.  But I made it allll the way.  Everything counts.  No effort is wasted. 💪🏼 #itsmybirthday #45andcounting

W2/D2 Chest and Back Get Stronger 3.0

That was a finisher from hell🥹, respectfully lol.

Wow that was quick and efficient! Love the ladders!

W2/D3 Bicep and Triceps Get Stronger 3.0

Amanda

W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

Reminded me of my CrossFit days. Had me sweating. Got 6 rounds on the clock. Did have to drop the weight down round 5 because my form was suffering but finished strong

great workouts! 14 days in your workouts and I can tell a difference in my body 💪🏻

Courtney Stewart

Didn’t have as much time or energy today so I did 25 min and it still killed me. Loving this program so far!

Kathryn

W2/D5 Optional Full Body Get Stronger 3.0

Perfect for days like this week when life is so busy and chaotic and that motivational or goal starts to feel far away or further away.

I absolutely love how you both incorporate more than just speaking about motivation, but speak about other important topics - putting in effort, baby steps, comparing, etc. love this!

Keri

Always get emotional during these mindset talks. It is a big weight off of my shoulders to know that perfection is not required during this challenge. Grateful for this community 💕

Lily

When Motivation Dwindles

The conditioning followed by the core circuit 😮‍💨 🔥.

Definitely need some work on core engagement and endurance after completing this. The side abductions need lots of work!

Sirma

W3/D1 Legs and Core Get Stronger 3.0

Why did I so highly underestimate the plate complex. Dead.

W3/D2 Chest and Back Get Stronger 3.0

This was not my day! At all. But finished it and was still happy got a workout in.

W3/D3 Biceps and Triceps Get Strongr 3.0

That one had me loving leg day again!! 🙌🏻

So many good isolation moves, and that conditioner was a rep burner! Added in shoulder presses in with a couple of the leg exercises for added shoulder burn and wooh I feel it!

W3/D4 Shoulders Glutes and Core Get Stronger 3.0

Got 5 rounds in and almost died!!! 😵😆

W3/D5 Optional Full Body Workout

Such a hard lesson to teach yourself but probably the most beneficial overall!!

Great insights, as I reflect on the information discussed, I do notice my body operates at a more optimal level with more sleep/rest in the bank, than on 5  hours of sleep. 
Thank you for sharing great content!💚

I loved this chit chat! This has been something that I feel like I’ve grown in so much over these past few challenges. I notice the times when I’m using its as an excuse rather than as a need.

Taylor

To Rest or Not To Rest

Loved it!!!! Pushed me till the very end! Glad to do it!

🔥That was a good one! Note to self…If you think your bands might snap…they are probably going to snap 😬😅

W4/D1 Legs and Core Get Stronger 3.0

W4/D2 Back and Chest Get Stronger 3.0

Chris Lwanga

W4/D3 Bicep and Tricep Get Stronger 3.0

I know I am going to be sore tomorrow! Great one!

I sound like a broken record, but I love this one too!! 🔥

W4/D4 Shoulder, Glute, and Core Get Stronger 3.0

Had to improvise since the gym was crowded, but I got it done!

Oh boy did this workout humble me! I've been out of the gym for awhile due to every excuse and just not feeling weights right now. I pretty much only want to work on my running and that's what I've done. I've lost almost 20 pounds since August and now I know...it was all my muscles. I knew I've lost my butt but I didn't realize how much muscle I've lost. Whew. But I knew I loved this workout from when I did the program so  I went back to what I loved!

Perfect full bod movement after a flight 💜

Allie

W4/D5 Optional Full Body Get Stronger 3.0

That was great information, I like the excitement of different sets, or exercises, perhaps that’s why I’ve been inconsistent but it makes sense that to achieve something such as strength or a goal, it needs to be quite repetitive even on the ‘boring’ days. 

Thanks for sharing good content

Totally agree with the random fun workout thing for no reason, haha but to find motivation to keep going

Leigh-Ann

Love that you talk about balancing progress and boredom. Realizing that sometimes moving our body in a fun way may not be pushing towards a asthetic goal, it could very well still be achieving a mental goal (enjoying moving for moving)

W1/D1: Legs and Core Get Stronger 3.0

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