Name: Playbook - Hannah Bower - W1/D1: Legs and Core Get Stronger 3.0
Uploaded: 2022-02-22T15:40:40.015Z
Duration: 45 min
Description: W1/D1: Legs and Core Get Stronger 3.0

Tamara

I’m restarting this program and, with the help of your pre workout, had a phenomenal start!! Thanks for creating realistic and challenging workouts that really push me to the work I know I can do!

Day 1 in the books!  Loved it!  It was nice not having to create my own workout.

Kailey

Shelby

Irene Vassallo

11 weeks PP and first day back in the gym. Wasn’t able to finish because I felt my body asking me to slow down! but looking forward to working hard and getting stronger! What I was able to do kicked butt! 🥰

Jordyn

Been in such a mental dark place and this was absolutely perfect

Ashley

Christa

I seem to keep coming back to square one after a week off. Do you remind starting over or just keep going where you left off? Great workout either way though ❤

Aerin

Jenny

Loren

Kennedy

As a newbie, I wasn’t sure how much weight to use and I think I overdid it. I feel like I won’t be able to move tomorrow and like I wasn’t able to fully do the conditioning part because my legs were dead. Any chance there could be any more guidelines on weight amounts for individual people/statuses?

Britni Shrader

Loved it. Going round 2 with this program and ready pushing to
do the cardio each day.

Bekah

Victoria Leon

Evelyn

Gotta get back to it, as much as I don’t want to… lol 
Excellent workout! 😊

Jacki

I’m dying and drenched but such a good burner!

Erin Yundt

Freaking killer but omg what a good sweat.

Corey

Great morning birthday workout! 🎉 🎊 🎈

Woah!!! Just started get strong 3 again!! So good!!! 🤗🤗

Nikki Ouk

Does anyone else feel like if they can't get it all done in 45min to 1 hr completely then why start? That's the tough spot I've been in lately. But I'll get better & always doing my best! Love this workout! Keep coming back to it! 💪❤

Post hand surgery 3M ago and I can use my hands, starting this 3.0 program. I felt so defeated after today knowing where I used to be in terms of fitness but so excited for the rest, we have to pick back up somewhere! Thank you Hannah ❤️

Sofia

The booty pump after that one 🥵😮‍💨

Kathryn

Eiggam84

Holy cow that conditioning was freaking killer 😂 It looks harmless until you’re doing your first set of jumping lunge/squats and then you just die.

I’m starting my second round of the this challenge!!!

Delaney

Starting this challenge for the second time! 💪 🔥

Mandy G

Jessica

Sally

Lina

Empowering! The exercises make you feel powerful and energetic. I am getting back to working out after a few months off and this is perfect! I love the number of exercises, I tend to get bored sometimes when there are too many. Thank you!!

Reagan 

Did this for the first time today! Amazing!!

Courtney

Decided to start this program again! Forgot how much I love leg day!! 🍑🍑

Nicole

Victoria

Starting the 8 week Get Strong 💪🏼 3.0 again!

Meaghan

Had to cut the conditioning short as my legs were numb… definitely shouldn’t have done this after 18 holes of golf 😅🥵

Jackie

Kendra Kajer

🦵🏼🔥❤️ awesome set! I’ll be feeling it tomorrow!

Robin

Amber

Starting all over again today🙌🏼

Burns sooo good! 🔥🔥

Katie

Had to take a mental break but excited to start this one again! I just love these workouts!! I'm not gonna lie, the baby weight sure has been hard to get rid of after my 2nd. Alot of mom guilt for taking personal time both physically & mentally. But your workouts are a huge part of taking time back for me. ❤❤❤

Imani

Oh man this one burned More this time because I increased my weights 💪

Rebecca Milway

Just as brutal the second go around!🥹😭😂

Cleo

I am doing this challenge again because I absolutely loved it the first time! My legs are jello 🙌🏼

Lexi Williams

Gina

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

W1/D1: Legs and Core Get Stronger 3.0

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W1/D1: Legs and Core Get Stronger 3.0

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