Name: Playbook - Hannah Bower - W10/D3 Lower Body
Uploaded: 2023-12-12T00:44:19.976Z
Duration: 45 min
Description: W10/D3 Lower Body

Variety pack, yay!
A. 13x120.  13x150. 12x175.

A. 12x 40. 12x50. SS. Form for back.
B. 12x50. 12xt70. SS, form with 3 sec hold

A. 12x35. 10x42,5. 10x50.
B. 10x25. 10x25. 8x30.
C. 8x25. 12x30. 8x35. Watch core 360.

A. 75t, started 190 to 110. 75t, started 210 to 90. Dead.

A. 10 with int rotation & pigeon.  Ss

Leigh-Ann

Kayla Lennon

Ludim

Brittany

OMG the gym is BUSY. It was a day of modifications, didn’t get to use a lot of the equipment I needed so did lighter weights and more reps.

Andree

Alona

That felt great!! My legs and glutes are still sore from Monday W10D1 lol, once my muscles warmed up I felt like I could move around better.

Janine Ducharme

Pr’d on everything! Feeling so strong. Great start to Sunday! 😄🍑

Sarah

Got it done! Again had to get creative with the hamstring curls and leg extensions but this felt good. ⭐💛💪

Caitlin

Typo superset B : says abduction wañks not walks 

This one is definitely a burner !!

Keeley

Holly

Amazing! Love this program and that it changes up the excercises from week to week

Magdalena Jacas Franzoy

Great leg day! I gotta tell you your programs are one of the few that I’ve been able to stay consistent with, not only from the results I’m seeing but from the ability to be challenged and know I’m getting stronger. Hoping to have some good before and after pics to send in to you at the end! 😊

Jenna

Heavy hip thrusts

Superset A
Ham curl
Leg extension

Superset B
Abduction

Superset C
Wide stance sumo cable front squat
Adduction walks 

Corrective exercise 
90 90 swivel

- 5 minutes of walking or jump rope 
- Alligator chops/tornado twists
- Squat/duck hold
- Lunge to stand
- Lunge sequence
- Rear delt pull to dislocations

- Keep your arms at shoulder height
- Slow controlled movements

Alligator chops/tornando twists

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

Squat/duck hold

- Keep your chest up
- Bring your back leg up pushing through your front leg

Lunge to stand

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

Lunge sequence

- Focus on warming up your shoulders with controlled movements 
- Keep your arms fully extended

Rear delt pull dislocations

Warmup

Equipment Substitution: Dumbbells or Kettlebells. If access to heavy weights is not available, feel free to add reps or a booty band around your thighs for additional resistance. 

- Place the bar at about hip height
- Push through your heels raising the barbell 
- Come up and squeeze your glutes 
- Make sure you don’t hyperextend your back

Heavy hip thrusts

Equipment replacement: foam roller, medicine ball, can also use a rag on a smooth surface and slide in similar form. If you have a stability ball you can do hamstring curls there.

Again, video demonstrates form. Make sure to do both legs with 4 sec count on the way down!

4 count Hamstring curl

Equipment Substitution: seated on the edge of a bench, chair, sofa or sturdy object place a dumbbell or kettlebell between your ankles, perform the leg extension with the same form.


- Increase sec held from week 8!

Raise your legs 
- As you come up engage your quads 
- Come down in a controlled motion 
- Keep your back on the pad

Leg extension 3 sec squeeze

Superset A

Equipment Substitution: kettlebell, dumbbell, or barbell

Feet wider than shoulder width

Make sure your close enough to the tower so the angle is close to vertical.

Chest stays upright 

Slow down the eccentric phase.

Use hips to initiate movement to stand up!

Exhale as you stand!

Cable Sumo Front Squat

Equipment Substitution: resistance band or booty band

- Place the handle around your ankle
- Step sideways keeping a slight bend at the knee
- Make sure you have the same distance between both feet

Adduction wañks

Superset B

Equipment Substitution: bodyweight clamshells 1 minute per side. You can also do hands and knees fire-hydrants 1 minute per side. If you have a booty band, you can sit on the edge of chair and place the band around your thighs and perform the movement above for 2 minutes.

- Remember start heavy, so as many reps as you can until burnout, drop the weight and continue until 2 min is up! Around 50-60 reps!

-Hold on to the machine
- Lift your glutes off the pad
- Push the pads out engaging your abductor and glutes

Abductions drop set

-Sit on the ground with both legs bent at 90 degrees.One leg should be in front of you and the other to the side.
-Lean over leg out front to stretch.
-Lift foot of leg out to side off the ground and pulse causing activation and stretch.
-Swivel and repeat for opposite leg

90/90 swivels

Corrective exercises

W10/D3 Lower Body

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

Trista

Alexi

Need more strength for the pull ups haha. I tried tho

Monica

W1/D1 Get Stronger

Catherine

Talesha Swainston

W1/D2 Get Stronger

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

So good! My entire body felt worked hard!!

Lindsey

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!

W10/D3 Lower Body

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