Name: Playbook - Hannah Bower - W1/D1: Legs and Core Get Stronger 3.0
Uploaded: 2022-09-28T01:33:01.311Z
Duration: 45 min
Description: W1/D1: Legs and Core Get Stronger 3.0

love it!! excited to start this journey w you!!

Gabrielle Rick

I didn't get to do this challenge in January and now I'm determined. I'm gonna be sorrrreee tomorrow.

Kara

Jody

Starting this one over again haha took 2 weeks off and dang I feel it I am dying!!! 😵😵

Nikki Ouk

Decided to start this program again! Love leg day! Such a great workout!

Nicole

Chiara

Gonna start this one again! I can’t get enough this challenge! Ahhh love it!!! 😆😆

Jaclyn

Kirrie

KILLER!!! Felt so good to come in bust my but and sweat!!

Jocelyn

wow!  some exercises are strong for me!  especially the last round !!

I really enjoyed the complexity of this workout and the modifications

Rita

Alisha

My absolute go to leg & core workout! I absolutely love it!

Angela Brenner

Starting this program all over again! My legs are loving it.

Keri

First day back after having Covid and this was exactly what my body needed to feel normal again!

Katie

I am sweating may ass off. Love it working on becoming a better me. For me and my family

Catherine

Sharlene

Excited to start another round of this 8 week challenge !

Meaghan

Restarting this program not being pregnant this time lol

Tamara

Finally something that pushed me! Love this!

Kerri

Amazing first workout 🙌🏻🙌🏻👏🏻

Paige Brayton

Jessica

Kate

Allison

That finisher!! Owwwwiiieeeeee! Great workout - I’m wiped!

Amanda

So much fun! The leg burner at the end 🥵

McKenna

This was good workout coming off a broken foot!

Starting this program over. Just the progress from last time I completed this program to now is insane! My endurance is  so much better. Swapped the conditioning for 10 minutes on the treadmill to get some running in.

Excited to see my progress throughout this program!

Rylee

Starting this one over again hopefully this time I finish it strong like the first time. Woah!! That was tough after 3 weeks off of working out I am dying!!! 😵😵😵

That was fantastic!!! I’m so excited to be starting the Stronger 3.0!! It’s my one year anniversary having this app and I’m so grateful for your content you create, it’s been a life saver and I learn so much. Everything is laid out so well.

Janine Ducharme

It was great. Didn’t get to the cardio circuit but the rest of the workout out was cardio enough for me! Excellent first work out getting back into a routine ❤️

Shannon

Britton

Woo! First day of new program and I am pumped!

Taylor

Delaney

Etta

I was on the struggle bus today.  This made me feel productive, getting through the rounds as best as I could! 🙌🏻💪🏼

Michelle

Third time around. Love the challenge. And the intensity.

Christa

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

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

So excited to be a part of this challenge!

Kayla

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

Andrea

Releasing January 3rd for the Diet Culture Detox Challenge!

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

Kellie Rongey

Amazing explanation. Youre a great teacher

Emily

The Basics Of Modifying

Jillian

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?

Starting this program again, and from last time I’m starting the same weight for some movements and stronger for others. Man am I sweating after that EMOM!😅😂

Autumn

Loved this! Excited to go through this plan 🙌🏼

Squat - 145
Deadlift - 165
Barbell press - 85 
Knee push ups - 15
EMOM- got through the 8’s and was 2 reps shy of finishing the 9’s

21w + 5 days

Gina

Buy-In Workout

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

This was the best thing to listen to ever. ❤️🙏🏻

This is mostly what’s missing in the fitness industry 🙏🏼🙏🏼

Week 1 Mindset: Setting the stage and managing expectations

even in a hotel gym, this workout slapped !!! so good !!

Such a well rounded workout! Love that it wears out my muscles and then gets my heart rate UP!!

W1/D2 Chest and Back Get Stronger 3.0

Alexandra

It’s so amazing to see that I can lift a bit more than the last time.

Maria

W1/D3 Bicep and Tricep Get Stronger 3.0

Paige

Love these workouts with the conditioning at the end.

Margaret

Always get a really good sweat with this one especially after the conditioning 🔥🔥

W1/D4 Shoulders Glutes and Core Get Stronger 3.0

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

I started crying listening to this as consistency has been my largest struggle. I used to be a personal trainer and drove my self hard and after I changed my career I have struggled to find my self within health and fitness again. It used to be my largest passion and I thrived in it but now I can't seem to find where I fit in it anymore.

Alleah

Mindset 2: Cultivating Consistency

Definitely going to feel this tomorrow 🤣 legs are on 🔥🔥

Great leg day! I’m so happy you put modifications on here. The gym was crowded so I was able to use the modifications you recommended since a lot of things weren’t available.

I absolutely love the conditioning after strength! Your workouts are amazing 💜

Jessalyn

W2/D1: Legs and Core Get Stronger 3.0

Cathy

W2/D2 Chest and Back Get Stronger 3.0

Love the variation of workouts! ♥️ By far my favorite program I’ve ever done to date

Mindy

W2/D3 Bicep and Triceps Get Stronger 3.0

Ahhh!!!this workout is always so intense!! I love it!!! 🔥🔥🔥

Great lift and conditioning workout. 💪

W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

I love full body days since I can move quickly through from set to set since the muscle group is always changing!

That felt great! I’m going going back on the optional workouts that I missed earlier in the program to complete this program fully! 
I got through 4 rounds in 30 mins. I probably could of made one more round but ran short of time. Glad I did it!

5 rounds and I'm dead (good dead 😃)
Love this workout can be as hard/easy as I'd like depending on the weight used.

Hana

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!

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

Shaking!! 🔥 you don’t realized how strong you gotten until you can do a workout without modification I love that feeling! 🤗🤗

Cassie

W3/D1 Legs and Core Get Stronger 3.0

The plank complex is a sneaky little bugger!!

W3/D2 Chest and Back Get Stronger 3.0

Had to modify due to gym availability and ability. I was a bit disappointed about that... but still walking away with jello arms and that gym high!

Conditioning was so hard! Modified almost everything but my arms are still shaking 💪

Some of the move were very advanced… thank goodness for modifications 😅

W3/D3 Biceps and Triceps Get Strongr 3.0

Hands down best program I’ve ever done. The variation keeps it interesting and fun!

Tracy

Great workout, reminded me why I love weight training ❤ Thanks!

Nicole Loewen

W3/D4 Shoulders Glutes and Core Get Stronger 3.0

Great workout! These whole body workouts are great, I really like how they are laid out! Thanks!

Woah!! Love this one!!  Only 35 mins, 6 rounds and I am soaked!! Sweat is gold! 🙌🏼🙌🏼💪🏼

W3/D5 Optional Full Body Workout

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.

Loved this. I have had some days that I know I needed discipline over rest 😂. It's hard! I feel like it's definitely something you learn about yourself overtime. Thank you 💛

Caitlin

To Rest or Not To Rest

Just another reason to be grateful for working out, my body, and that leg day feeling 💪🏼💪🏼💪🏼

No matter how many times I do Bulgarian Split Squats, they still kick my butt!!! Such a great workout!!

This week is so good, I’m repeating it and going heavier

Justine

W4/D1 Legs and Core Get Stronger 3.0

Bekah

The Y movement is so challenging, is there anything I can do to help improve on that?  Or just more of these exercises?  I guess what I’m trying to ask is, is it a specific muscle that is weaker, causing those to be so hard for me?  Sorry if this is a dumb question.

Wow. Seemed like a simple workout, but the burn and was real in that conditioning!!!!!

W4/D2 Back and Chest Get Stronger 3.0

My arms are shakingggg. I could barely complete the crab toe touches!!

W4/D3 Bicep and Tricep Get Stronger 3.0

Love this one! Short and sweet and sweaty! 🥵😆💪🏼

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

Such a great workout! Instead of going for rounds I went for time! 8 rounds in 20 min with the heaviest dumbbells I have!! 🔥💪🏼

W1/D1: Legs and Core Get Stronger 3.0

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