Name: Playbook - Hannah Bower - W10/D1 Lower Body
Uploaded: 2023-12-12T00:44:19.956Z
Duration: 45 min
Description: W10/D1 Lower Body

A. 8x44 en leg elevated. 10x59 ele. 8x64.

Nice variety, almost felt like a full body. Aha!

A. 13x94. 10x124. 8x134.
B. 30. 50. 35.

A. 10b. 10s. 10s.
B. 10x20. 8x25. 7x30.

A.  4x10,8x30. 4x40,8x50. SS.
B. 6x130. 6x150. 6x170.
B. 8 copen @ankle w/ bent knee.

A. Single & b. 10 ea. SS.
B. 20 ea way. SS.

Leigh-Ann

Molly Grace

Real question, HOW AM I EVER SUPPOSED TO DO THE SINGLE LEG JUMPS!!!!! Ahhhhh

Ludim

Kristen

Taylor

That was awesome! I pushed myself so hard that I wasn’t sure I’d make the last two reps of some exercises but I feel great now that it’s done!! Thank you!

Janine Ducharme

Oh my goodness I hate Bulgarian Split Squats - 🥵 😂 

Great sesh :)

Alona

So I've been pretty quiet lately but I've been working. Life hit hard and this hurts to say but I lost a pregnancy so I've been diving into humor, work, and working out to get through because that's probably the hardest thing I've gone through to date. And without you, your posts, stories, this app and these workouts that you've created, I couldn't have gotten through with a smile on my face. So Thank you. For being you. For being here even tho you had no idea. You are truly a light in this industry 💚

Rebecca Milway

I’m loving this program. As a personal trainer I love being able to have my workout all planned out and not have to do it myself. I was finding myself just throwing together a random workout out of lack of time and planning which was what made me seek out your program. I have always loved the workouts you show on Instagram and this program doesn’t disappoint. I’m looking forward to continuing into get stronger 2 once this is done

Sarah

My legs are jello. This workout is so humbling. My body was tired today. I struggled through some stuff that I might not have before. As always, love the content 💛⭐

Caitlin

I don’t have the adductor machine or hamstring machine, so I had to skip those

Kelly

Today for some reason was hard. Some exercises my numbers went up and others it went down. All that it matters is that I got it done even though I wasn’t feeling it today

Heba

Had such a stressful day with one patient that I just felt like I failed with. This got my mind and body back on track. Thank you so much for these wonderful workouts. Nothing like a leg day when you’re frustrated!

Tessa

Happy Wednesday. It’s been a couple days since I’ve gotten the chance to work out. We had our first day of school yesterday so that meant my first day teaching! I was exhausted! 😅 back at it tonight and it felt AMAZING!

Serena

This one definitely challenged me! The same RDLs need some serious form work, but we will get there. I also had knee surgery (ACL) about 10 years ago and I feel like my split squat falls more into my hip than my quad on the surgery side. When I try to up my weight, I can seriously feel it in my hip. Other side is perfectly fine. Any suggestions?

Rachael S. Olinger

Love the workouts. Do you have some alternatives for the adduction machine? That’s the one machine my gym doesn’t have.

Teal

I wish I could send you a picture to see the sweat pouring from my body 😂🥵

Natalie

Lily

Best FLIPPING workout EVER!!! This one is a top favorite! LOVE it!!!

Kayla Oakley

I love these workouts! My body comp has changed so much! More than any other program before!

Yay week 10!! I may or may not be high on endorphins at the moment. 😄 Great way to start out the week. 🔥🔥🔥

Jenna

5 min walk or jumprope 
Squat duck hold 
Gate swings
Lunge stretch to stand
Lunge sequence

Stationary lunge

Superset A
Sumo rdl 
Mt. climber twists

Superset B
Single leg jump
Bulgarian split squat 

Leg curl

Adductions

Corrective exercises 
Toe taps
Toe raises

Squat duck hold 
Gate swings
Lunge stretch to stand
Lunge sequence

- Transfer your weight from side to side 
- Focus in warming up your legs

Squat/duck hold

- Keep your chest up
- Hop landing softly in a wide position 
- Hop bringing your feet in

Gate swing

- Reach as far as you can feeling the stretch in your lat
- Keep you chest up

Lunge stretch to stand

- Focus on the range of motion
- Keep your chest up

Lunge sequence

Warmup

Equipment Substitution: Dumbbells or Kettlebells (hold by shoulders or down by your thighs). If access to heavy weights is not available, feel free to add reps

- add elevation this week if you haven’t already! If you have, change tempo or weight!


Place your foot on an elevated surface 
- Bring your back knee down
- Come down until both legs are at 90 degrees 
- Push through your front leg to come up
- Engage your quad and glutes

Stationary lunge

Equipment Substitution: Dumbbells or Kettlebells. If access to heavy weights is not available, feel free to add reps

- Start with a wide stance and your toes pointed out
- Hold the bar with your palms facing you
- Come down hinging at the hips and flexing at the knees
- Come down until you reach shin height
- Pull the bar back up keeping a neutral aoine

Sumo RDL

- Place your hands on the ball with your arms extended
- Bring your knee towards the outside of your elbow
- Return to the initial position and repeat

Mt. climber twists

Superset A

- Sit on a bench
- As soon as you stand jump up
- Land softly
- Make sure your knee is in line with your foot

Single leg jump

- Start in a wide stance with your back foot in the bench
- Bring your knee down 
- Come down until both legs are at 90
- Push through your front leg to come up

Bulgarian split squat- 4 sec eccentric count

Superset B

Equipment replacement: foam roller, medicine ball, can also use a rag on a smooth surface and slide in similar form. Can also use a stability ball if you have one.


- 4 single, 8 together reps

Lay face down
- Bring your heel towards your  Glutes as hips press down
- Engage your hamstrings as you come up

Hamstring curl

Equipment Modifications: Squeeze a ball, folded towel, or pillow between your knees. You can also do laying on your side inner thigh lifts, or copenhagen planks. Feel free to increase reps with these.

- Bring the pads 
- Engage your adductors as you come in
- Keep your chest up

Adductions

Superset C

- Push through your toe 
- Raise your heel
- Squeeze your calf 
- Make sure your knee is inline with your toe

Toe raises all 3 ways

Toe taps

Corrective exercise

W10/D1 Lower Body

The yoga ball leg curls right have SLRD was madness!

Ashley

This is my third program and I love the heavy lifting!

Trista

Alexi

W1/D1 Get Stronger

Catherine

Talesha Swainston

W1/D2 Get Stronger

Monica

So good! Picked up the right weights for the reps and every exercise and set was super effective.

Nice workout again. My legs are killing me this week. Just what I need to change

W1/D3 Get Stronger

Thorough explanations, great workouts! Thanks Hannah!

Courtney

Woah the butterfly swimmers were tough. I tried but don’t think my position is right.

W1/D4 Get Stronger

That kicked my butt! Sweating like crazy and 100% got to VO2 max.

Jazmine

W1/D5 Optional HIIT to add in

Struggled to do the incline box weights and Superman with weight, I tried tho!

I’m recovering from Covid for the second time. This was a really great combo to get back into moving my body. Thank you for all of your attention to corrective measures and form.

Kirsten

W2/D1 Get Stronger

Keeps getting harder haha I’m showing up so that’s good!

Love love these full body workouts 💪🏽

Jillian

W2/D2 Get Stronger

Laura

My first box squats. It was so good. Not having to go all the way down and feeling comfortable knowing the bench was there to support me. I guess you can always go heavier than your full squats, right?

Sirma

W2/D3 Get Stronger

Having to modify a little my gym doesn’t have a box but I did it!👏🏻

Hard but fun to try new moves I hadn’t worked on before.

Maggie

Hannah Campbell

W2/D4 Get Stronger

Would be nice to incorporate some upper body in the hit sessions. Maybe some low weight high rep stuff

Jenn

Woooeeee!  🔥!  Haven’t done a HIIT in a good minute and this definitely left me with zero in the tank!  Feel like a beast. Thanks!!!

Hard but very diverse so super good and challenging!

Rochelle Rosenblatt

W2/D5 Optional HIIT to add in

Felt good! Made some substitutions for what worked at my gym but felt more doable compared to week 1!

Lindsey

W3/D1 Get Stronger

Is it me or sumo deadlifts are harder than conventionals? I mean how can people call them cheating? They are hard AF.

So good! Was able to the knee drives this week!

Jenny

W3/D2 Get Stronger

I think I do better with dumbbells but definitely seeing results

Alexandra

Loving seeing improvements from week 1! These workouts are helping me in my strength AND mobility!! Thank you Hannah!!

W3/D3 Get Stronger

My glutes are destroyed in the best way possible

Tiffany

Sooo good! I can definitely tell I’m starting to feel stronger!

Maddie

W3/D4 Get Stronger

I got my fiance to join me on the kettlebell run! 😍

Rachel S.

This whooped my butt! Had to do what I could but am looking forward to seeing some major improvement as I go through the program.

W3/D5 Optional HIIT to add in

Nicki

Simone Fisher

The Kettlebell/Run workout 😍 So quick but brutal!

Every time I do your workouts I‘m gessing: YOURS ARE THE BEST! Really like your natural appearance, it‘so motivating!! ☺️🙏🏼

Carina

Those extensions are still a killer 🫣!!

Loved this🙌🏻focused on form in every set

Ana Grace

W4/D1 Get stronger

Still struggling with dead lifts but did 40 pounds!

OMG I was sore from yesterday, but I upped my deadlift weight and I did one set of the Bulgarians jumps. I said nooo way 🤣 but then did it! Wow so tired and so sore. Thank you Hannah!

W4/D2 Get stronger

This is such an intense workout! Love it!

So good... I needed to just sweat and work all this anxiousness out.

Tori

W4/D3 Get stronger

Surprisingly .. my back feels like I just had a massage .. thanks for that!

Kara

Y’all. Not going to lie. I had to mentally prepare myself for this one. But, killed it. You got this 🙌

Ashton

Mackenzie

W4/D4 Get stronger

Christina

I love the kettlebell run! Just did that part to end my weight lift sesh 🥴💪

Beautiful end to this week! 💪🏾🦵🏾❤️

Élise

W4/D5 Optional HIIT to add in

Did this one at home. Used my porch stairs and 10# db for American swings. Tough as heck in the heat. But much needed sweat session 🙌

I have been struggling to workout consistently, friggin laziness, weather, blah blah.

I feel so much better 🙏🏽💪🏽🤎😊

Tried my best with the push ups still modifying but feeling great.

I got stronger in squats and hip thrusts. Can do them back to back without any problem. Will go heavier in both next time.

Angelique

W5/D1 Get Stronger

Def had me sweating I always try to do incline on the treadmill after too.

Haylie

W5/D2 Get Stronger

So good! Feeling more comfortable in the exercises and upping some weight!

Crunch time for wedding day- this one felt great!

Absolutely love this app!Well worth the money. I am a fitness instructor. I usually don't watch videos or use apps for my workouts. I have a wealth of workouts in my head. I wanted to switch things up. Have someone think for me during my workout every once in a while. I did the 7 day trial and was hooked! I use Hannah's app a couple times a week to add variety to my week of workouts. She has so much good stuff on this app it is definitely worth it!! I would highly recommend this app to anyone. It has many levels of difficulty to it.

Shalana Brinkman

W5/D3 Get Stronger

Loved it!! 😍 love when cardio is incorporated!

W5/D4 Get Stronger

Been consistent with doing stairMONSTER and starting at level 15 struggling on all 5 sets and just finished all.5 sets at level 16 - a struggle, but completed not holding onto the machine.

Chelsey

With the heat on and a sweat suit on, killed it in the living room. 🥵
*Side note: couldn't do the stair master, don't have the equipment and ran in place for the sprint. 🤷‍♀️ Just making it work!

Wow..  killer, but amazing on a day where I didn’t get to the gym!

W5/D5 Optional HIIT to add in

Intense! Box step up has always been difficult for me but did what I could and Superman added weight.

50lb lunges, 25lb skull crushers, 12lb flys?!?! Upping weight allll over the place 🔥 🔥 🔥

Paula Kane

5 am workout before work while the kiddos are asleep. I’ll say it again and again - THANK YOU for making this so realistic and doable for busy moms like me!

W6/D1 Get stronger

Split jumps were tough, but modified a little !

Amylynn.allforhim@gmail.com

W6/D2 Get stronger

That was a killer and I loved it! The sumo/hip circles/palof circuit almost killed me. Literally. Still in love though.

A. 12x20. 12x20. 12x25

A. 8x51. 8x61. 7x111 

A. 15x35. 15x37,5.  13x42,5
B. 10x17,5. 11x22,5. 10x27,5
C. 15x12,5. 12x22,5. 15x17,5

A. 13x41. 13x41. 8x51
B. 8x20. 8x27,5. 7x35

A. 10x15. 12x20. 10x25.
B. 10x15. 9x20. 8x22.

Core

Was finally able to move up to 20lbs for my bicep curls!! I've been stuck with the 15s for forever. Core finisher was definitely a finisher 🥴

W6/D3 Get stronger

I did not want to workout today… this workout changed my mindset for the day. It was good. But man I’m tired. 😂

Nick

Love this program if definitely is when I feel the cardio to it as well as getting more mobility

Umm those rolling jump things are still the worst haha but this was 🔥 for Christmas Eve 💋

W6/D4 Get stronger

Wow, that was hard. Was away last weekend, got one short treadmill run in only, then was not feeling well, took some downtime from my stressful job.
Back at it today 🥵 💪🏽 🫁 👍🏽

Recovery times are getting shorter with these hiit workouts! 🤩😁

W10/D1 Lower Body

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