Name: Playbook - Hannah Bower - W10/D1 Bridge: Lower Body
Uploaded: 2025-12-03T15:39:09.485Z
Duration: 45 min
Description: W10/D1 Bridge: Lower Body

Beatrice

Aissa Trevino

This workout was for the mind 💦 I wanna thank myself for making the time to do it. Feeling ready for the day 💪

Chelsea

Maggie

Wow such a good one and man I PR’d dead’s today 🤩

Bekah

Caroline

Did the 20 Mammoth March Hike this past Saturday! This was the perfect first day back for legs🙌

Melissa

Haley

Maria

Soooo good!!!! my quads are on 🔥🔥🔥

Nikki Ouk

Bethany

Completely done after those wall sits 😬

Rachel T

Good way to start Monday. I remember this workout and I really enjoy it!!!

Caitlin

Great workout! My calves are feelin it today!

Emilia

Brittney Howell

Great way to start the week....😮‍💨🔥

Sarah

REMINDER: Bridge Program is not permanent! If you like a workout, be sure to download it so you always have access to it.

All you need for this workout is a barbell or medium heavy dumbbells or kettlebells (can use barbells if you have a rack or use a gym). 

Workouts will be around 45 minutes give or take.

Need some additional support, be sure to join the community group to discuss workouts posted and find inspiration: https://www.facebook.com/groups/451724679422276

Recommended sets: 4-5
Recommended reps: 4-6
Recommended weight: heavy
Final set recommended rep: 12-15
final set recommended weight medium

*if you do not have heavy weights to challenge 4-6 reps: increase reps, add pause, tempo, resistance, or deficit.

Equipment substitutions: dumbbells , kettlebells, band 

Substitutions: wide stance goblet squat, sumo squat 

Form:
-start standing with your Feet wider than shoulder width, chest is tall, and ribs stacked over pelvis 
-Toes and knees pointed out 
-As you pull your bar or weight off the ground, keep lats packed and tension on the bar
-Armpits stay behind bar. So the direct line of pull is vertical. You don’t want your chest leaning over the bar.
-Imagine being right in front of a wall as you stand up
-Spread the ground away and push the ground away from you. 

Breath mechanics: this is going to vary person to person. Some of you may need to brace for support, some of you might find inhaling as you pack your lats and then exhaling as you stand is optimal for pelvic floor. Some of you may find a modified brace + exhale is best for you core.

Especially if you are postpartum dealing with prolapse, incontinence or DR doing the valsalva breath technique isn’t the best strategy.

Sumo Dead + Drop Set

You will need a dumbbell (or band), and a steady safe surface for this superset

Recommended reps: 5-8
Recommended weight: medium to heavy 
Recommended elevation: 1-3 inches 

Equipment Substitution: barbell, kettlebell, band, can use a stack of books or handles of dumbbells 

Modifications: can perform without weight, can hold weight by shoulders, can perform flat on the ground 

Substitutions: goblet squat 

Form:
-starting a standing position with your feet wider than hip width distance apart 
-turn your toes slightly outward, and stack your heels on a safe elevated surface 
-keep your chest tall, shoulders retracted and core engaged as you hold your weights either by your shoulders or just under your chin by your chest 
-lower into a squat keeping your core engaged, the weight will pull you forward, you should feel your quads and core engaged 
-lower as far as range of motion allows
-keep your chest tall as you push through the bottom of your feet back to standing

Heels Elevated Front Squat

Reps are per side 
Recommended reps: 4-6
Recommended weight: medium to heavy 

Modifications: lower height, perform on the ground, perform as Bodyweight, limit range of motion

Substitutions: curtsy lunge 
Form:
- Start in a standing position. chest tall, ribs stacked over pelvis, and feet firmly planted on the ground 
- Keep your chest up and hold dumbbell(s) at your shoulders (front racked) or down in front by your inner thigh 
- Place one of your feet onto a safe surface by pressing your heel down 
-begin to lower into a single leg lunge by hinging at the hips and pressing your glutes back 
-it is okay to lean slightly forward 
-toes and knees can point forward or slightly outward, but they cannot fall inward 
-lower as far as range of motion allows 
- Press through your glute, adductor; and quads and keep your torso still as you push back to standing 
- Complete desired reps then repeat on the opposite side

Elevated Side Lunge

Heels Elevated Front Squat ss Elevated Side Lunge

Reps are per side 
Recommended reps: 4-6
Recommended weight: medium 

Modifications/substitutions: B-stance deadlift, Bulgarian split squat, single leg Romanian deadlift 

Form:
-start standing with your chest tall, ribs stacked over pelvis, and feet hip width distance apart, like you would a standard squat 
-step forward like you’re about to go into a lunge 
-keep the majority of your weight on your front leg
-hold your weight down in front
-instead of a lunge perform a Romanian deadlift by hinging at the hips (think about pushing your butt back) and slightly bend in your knee until your weight is mid shin level 
-use your back leg for as much or as little support as you need
-lower until midshin or as far as range of motion allows
-keep a neutral spine and the weight close as you come back to standing
-step forward with your back leg, repeat on the other side

Walking RDLs

Recommended time= 30-45 seconds
Recommended weight: medium to heavy 

Equipment modifications; cable, machine, band, kettlebell, (supine) stability ball, foam roller (supine)

Form:
-start laying on your stomach 
-you can lay flat or go up onto your forearms
-place a weight in between your feet or ankles or a band around your ankles 
-keep your core engaged as you activate your glutes and hamstrings 
-curl the weight to your glutes 
-squeeze your hamstrings and Glutes at the the halfway point, and hold for the recommended time
-lower in a slow and controlled manner

ISO Hamstring Curl

Walking RDL ss ISO Hamstring Curl

All you will need for this finisher is yourself! This finisher should take about 6 minutes.

You can do it!

*Michal is substituting while Hannah is on a work trip, will update movement video when she gets back*

Recommended time: 45-60 seconds 

Modifications: toe raise one foot at a time, wall sit without toe raises, perform them separately, limit range of motion (above 90 degrees)

Form:
-lay your back against a wall
-engage your core and try to keep your hands off your thighs, keep your back touching the wall
-lower your knees until they are at a 90 degree level 
-from there, perform toe raises by rolling your weight onto your top toes 
-lower back down

Wallsit Toe Raise

Recommended time: 60sec
Recommended weight: none 

Modifications: reverse lunge knee drive, side lunge knee drive, track starts, squat jumps

Want to make this harder? Add a booty band 

Form:
-start standing feet hip width apart, core engaged, chest tall, shoulders retracted
-step backwards and 45 degrees to the side to laterally cross your back leg across your body 
-lower into a curtsy lunge by shifting your hips back and hinging at your waist
-keeping a forward lean with an engaged core to activate your glutes, press through your glutes to jump off the ground 
-instead of jumping forward you will jump laterally to the side
-land on your back foot, and then cross your previous front foot back and to the side 45 degrees into a curtesy lunge 
-continue to switch sides

Skaters

Finisher

W10/D1 Bridge: Lower Body

This workout feels humongous!!! Super high volume. It might be just me though 😂 if I push the weight in back squats and sumos, I don't much left in the tank for the single leg high volume stuff, WOOF!

Miranda

Taylor

I so wish I had more time for this one today… I’ll be coming back to it!

Wrapped| Week 4 Day 5| Lowerbody

I took my time and did all of it. I enjoyed the stretches, mobility core and also running at the beginning.

Dominique

Wrapped| Week 4 Day 3| Deep Core + Mobility

Will definitely go heavier on the finisher next time. Still felt it though 🙌🏻

The workout is bomb, but let’s be real…. that thoracic stretch is always clutch!

Wrapped| Week 4 Day 4| Upperbody

Rose

Wrapped| Week 4 Day 2| Upper Body

Woo always get nervous about leg workouts!! But love getting them done!

Andrea

I know my quads hate to see this workout coming

Wrapped| Week 4 Day 1| Lower Body

Those drop set Bulgarians got the glutes burning! Loved it!

I loved this. I didn’t get to finish due to some hip discomfort but overall it was a challenging workout!

Jaime

Those depth drops are harder than they look. And the med ball twists are harder too only because you’re trying to keep your balance at the same time. I really enjoyed the mobility at the end. One side was definitely tighter than the other. Killer workout. - I’ll be doing this one again!

Chelsi

Wrapped| Week 3 Day 5| Lowerbody

Love the incremental pause lifts! Very effective!

Wrapped| Week 3 Day 4| Upperbody

I enjoyed it and did all of it through even the optionals this time. I find it very helpful and informative.

This is always a welcome stretching session each week!

Wrapped| Week 3 Day 3| Deep Core + Mobility

I enjoyed it and I did felt my body fighting against it especially the shoulder press trying not to arch my back.

Christy

Hannah’s alter ego should be Hanz and Franz because she’s here to pump 👏 you up!

Wrapped| Week 3 Day 2| Upper Body

I enjoyed it and it got easier but I still do feel it.

Zarah

Wrapped| Week 3 Day 1| Lower Body

Whew! Loved the last set with the bridges and copenhagens!! 
I was/am in a funk today and was hoping this would help and it did! Not as much as I wanted but now I’m too tired to be ambiently annoyed so calling it a win 🏆

Morgan

I enjoyed it and finished after midnight! My legs definitely are on fire 🔥

I’m love a good lift! Jello legs are the best!

Stephanie

Wrapped| Week 2 Day 5| Lowerbody

Kelsey

I enjoyed it and I did felt my arms burned in the end. I am glad I had it saved in my favorites to be able to complete it.

Wrapped| Week 2 Day 4| Upperbody

Mindset 3: Motivation

Completed yesterday but forgot to finish in app. Did stairs rather than run and was short on time so had to rush a bit but still enjoyed it!

This workout included such beautiful ranges of motion! Really felt like self care 💕

Sally

Just focused on the hip mobility. It’s 🔥

Michelle 

Wrapped| Week 2 Day 3| Deep Core + Mobility

I think I’ve been converted to liking running??? I did the sprints and then just kept going? Never saw myself as a runner but I’m here for it honestly 🏃🏻‍♀️💨

I got it done and really enjoyed it! Upper body soar and tired.

Wrapped| Week 2 Day 2| Upper Body

Increased weights, feeling sluggish after the holiday so this felt good to be intentional about. Did both the knee CARs and 90/90 swivels bc I’m not quite sure I’m doing the CARs right 😅

Thank you Hannah for this post turkey day sweat! (Yes I know I’m behind on days 🙃)

Fabulous!!  Had to modify the curtsy lunges by decreasing the height and body weight, same
With the step ups. There darn joust won’t cooperate.  But amazing workout. Lifted heavier and added a set.  ❤️❤️❤️

Wrapped| Week 2 Day 1| Lower Body

Lisa

Brittany Carteaux

Wrapped| Week 1 Day 5| Lowerbody

I enjoyed it and learned some new things and my arms did burned in the end.

Loved it!!  Upper body will be sore today 🥰🥰

Wrapped| Week 1 Day 4| Upperbody

I loved this! The pvc pipe mobility definitely was surprising how well I felt things given a little extra feedback! Excited to continue to grow

Erin

Love really
Focused mobility, breath and core work! I definitely need to more of this!!

Brook

Wrapped| Week 1 Day 3| Deep Core + Mobility

Very impressed with myself on those sprints!! Wasn’t sure I still had the 10mph sprints in me post vacay but I did!! Also really needed that thoracic mobility at the end after some 10hour flights. Feeing much more limber but expecting to be sore tomorrow 🤪

The timer on the AMRAP - I wish there was a way to hear the minute cues on the timer

Noelle

Wrapped| Week 1 Day 2| Upper Body

Jaci Jo Krogman

This felt so good! Just got back from a 3 week vacation and came back with a cold but really wanted to get back in the gym and back on routine so I told myself I’d try, took it easy and felt so good!! Definitely could go heavier but didn’t wanna push too hard first day back

NEW! Wrapped| Week 1 Day 1| Lower Body

Increased hip thrust from 240 to 275! And got 25 push-ups (on toes) in 45 seconds - up from 20. 💪🏻

Janessa Orwig

Max Testing Week: Hip Thrust + Push-up

I enjoyed the test and gotten more gain definitely in both since last time.

I don’t have leg press at home so tested with suitcase deadlifts and that increased from 155 to 165.

And for pull-ups. I have not yet conquered a full unassisted pull-up but when I first tested 12 weeks ago I could barely hold my chin above the bar for 3 seconds. Today I held it for a full 10 seconds and felt super strong right up to the end! HUGE progress!

Leg Press stayed at 425 but I wasn’t struggling as much as I was at the start. That equals a win!

Chin ups: 3 full pretty ones and 2 eccentric. 
Thats a slight increase of 200% 😎

Max Testing Week: Chin Up + Leg Press

A great refresher videos before doing them.

Traditional Deadlift: 170 lbs - 14% increase 

Bench Press: 160 lbs. - 7% increase

Max Testing Week: Bench Press + Deadlift

I enjoyed being challenged in the end. I really pushed myself through.

I’m always amazed when I do these! I know I’ve put on muscle and feel stronger but testing it is so eye opening to how much my body has changed in 12 weeks. 

Squat increased from 170 to 190.
Military press increased from 80 to 100.

Max Squat: 165 lbs. - 10% increase 
Max Military Press: 65 lbs. - 8.33% increase

LETS. GOOOOOO!!

Max Testing Week: Squat + Overhead Military Press

11/10/25: Single Arm Row- 50 lbs 11% increase from the start

I did good for getting back into it after being off and on sick last month.

Max Testing Week:  Row + 1 Mile Run

Phase 3 Athleticism| Week 4 Day 5| Upper Body + Sprints

Added a couple sets on some bc I was feeling good!

Hannah….we have to talk. I almost cursed you out on the split lunge box jump superwoman move. I’m not there yet. I cannot do that move at all LOL. I did try tho 🥲
However, the rest was really good 😛

This one felt hard today, but I did it anyway!

Phase 3 Athleticism| Wk 4 D4| Glutes, Hamstrings & Adductors

Great range of motion. I need to work on my balance !

Phase 3 Athleticism| Week 4 Day 3| Sprints + Core

Kara

Gabi

It may be “shorter” but it’s still 🔥 🔥 🔥

Phase 3 Athleticism| Week 4 Day 2| Chest, Back & Core

Lexi Lou Williams

Phase 3 Athleticism| Week 4 Day 1| Glutes, Quads & Abductors

I love the finisher for this one! I was able to recruit my back way more with the Superman rainbows this week. So much so that I had to drop the weight a bit for the last round 😅

😲 
👆🏻
the face I made when I did 5 full, unassisted pull ups! 😎🥹🎉

Phase 3 Athleticism| Week 3 Day 5| Upper Body + Sprints

Whew this was hard today. Felt unfocused and a lil negative so those split squat jumps had me saying some bad words but the finisher cheered me up ☺️

Phase 3 Athleticism| Wk 3 D4| Glutes, Hamstrings & Adductors

Whew!! Thought I might die but I didn’t and I did the sprints at 11 mph which still doesn’t seem real to me but I didn’t that!!!!!!

Bruh…. This will give you the best sweat sesh and making you feel like you can do ALLLL the things! Great start to the day!

Phase 3 Athleticism| Week 3 Day 3| Sprints + Core

Increased weights in just about everything, 1000% sure I’ll be feeling that tomorrow 🤪

Slow and steady makes ya sweat and the muscles B U R N

Phase 3 Athleticism| Week 3 Day 2| Chest, Back & Core

😮‍💨😮‍💨😮‍💨
First 30min I was feeling pretty good and confident… and then I got the accessories and got my butt kicked!! Felt good tho and hit some prs on the dead stop squat 💃🏻💃🏻💃🏻

This one has quickly become one of my all time favorites! It’s such a good workout and will make you ✨ glisten ✨ like Glenda!

Phase 3 Athleticism| Week 3 Day 1| Glutes, Quads & Abductors

Delaney

Phase 3 Athleticism| Week 2 Day 5| Upper Body + Sprints

Arpita Malhotra

Beast mode activated. 🥵 this phase is my FAVORITE.

Jordan

Phase 3 Athleticism| Wk 2 D4| Glutes, Hamstrings & Adductors

Courtney

Ariana

Phase 3 Athleticism| Week 2 Day 3| Sprints + Core

I already know I’m gonna be sore from those plyo pushups again 😅

Got more done than I thought I would! Increased weights in just about everything and kept it pushing! Feeling good, know I’ll feel like mellow tomorrow 😮‍💨

Emily

Phase 3 Athleticism| Week 2 Day 2| Chest, Back & Core

I always leave the gym looking like I don’t know what hit me after your workouts 😆

Upped weights and got my butt kicked but think I could still go a bit heavier for some. Very cool to see and feel the strength built from phases 1&2

Phase 3 Athleticism| Week 2 Day 1| Glutes, Quads & Abductors

I’m over here fighting for my life with these workouts and the grandpas at the gym keep coming up to me telling me I’m kicking butt 😆

Anna

Birthday workout today!! Those Superman’s were the death of me.  Def something to improve on.

Phase 3 Athleticism| Week 1 Day 5| Upper Body + Sprints

Had a lot of people watching the split jump ups! Never knew I had that much power in each leg until today!!💪🏼🫶🏽

Madison

Awesome workout. I had to modify the jumps due to my bad hips. But overall I got a great sweat and feel great

Phase 3 Athleticism| Wk 1 D4| Glutes, Hamstrings & Adductors

Those sprints! Fast and flat felt so much more doable after phase 2 with the 8 percent incline

Omg this hurt so good!! Loved it, I didn’t know I could run that fast!!

Perfect Saturday workout after night shift 🤩🤩🤩

Phase 3 Athleticism| Week 1 Day 3| Sprints + Core

This was an awesome upper body. Love this new program ❤️❤️

Phase 3 Athleticism| Week 1 Day 2| Chest, Back & Core

Got to finish it all but the core! Next time!

Sweaty mess. First workout in 2 weeks because of life.  I feel like I lost all my progress. Extremely frustrating. But I showed up for myself.

Phase 3 Athleticism| Week 1 Day 1| Glutes, Quads & Abductors

Phase 2 FORGE| Week 4 Day 5| Glutes, Hamstrings & Abductors

Phase 2 | DELOAD Forge| Week 4 Day 4| Upper Body + Core

I won’t lie I do this workout at least once or twice a week now. I know it’s a series but it’s so fun to do this full body workout!

W10/D1 Bridge: Lower Body

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