Name: Playbook - Hannah Bower - W11/D1 Bridge: Lower Body
Uploaded: 2025-07-08T00:56:35.833Z
Duration: 40 min
Description: W11/D1 Bridge: Lower Body

The best for sweating, feeling your heartbeat grow and your muscles burn!! 🦿😅💓

Kiki

Love that your program has taught me so many exercises that I feel confident with each workout to swap some. I feel like im showing up t0 the gym and I actually know what I'm doing.

Melissa

Courtney

Cassie

Beatrice

Aissa Trevino

Those single leg hip thrusts always get me! I love and hate them at the same time. Bit frustrating this time when comparing to prior workouts where they felt easier but trying to give myself grace and be proud of what I was able to bring today.

Morgan

That finisher SHHEEEESHHHH 💪🏻💪🏻💪🏻

Ooooohhh weeee! That was a sweaty one 🥵

Emilia

Bekah

All I can say is thank goodness I did this in the morning with pre-workout 🥵🥵🥵

Anessa

Brittney Howell

Soooo goood!!! Dripping happy sweat 😅😅

Nikki Ouk

Walking out the gym with baby deer legs 😮‍💨

Casey

Freak!  Gonna feel this tomorrow and Wednesday!

Rebecca

Wow I got a good shake today 🤣 single hip thrusts were overly hard today. Modified and worked through it. Sumo squat 45lbs!! Woot woot!!

Paula Kane

Caitlin

Thay finisher...One of these days I will go back up the ladder 🔥

Sarah

REMINDER: Bridge Program is not permanent, if you like a workout, be sure to download or favorite it!

You will need medium to heavy dumbbells, a safe surface (bench, box, chair ect) for this workout. 

As always read descriptions and keep an eye on reps/time!

Reps are per side
Recommended reps for sets 1-4: 4-6
Recommend weight for sets 1-4: medium to heavy 
Recommended reps for final set: 12-15
Recommended weight for final set: light to medium (or bodyweight)

Modifications: lower the box/surface height, remove weight 

Substitutions: B-stance squat, reverse lunge, single leg squat to chair, pistol squat

Form:
- Start with your back foot on top of an elevated surface, it may be helpful to have toes tucked under 
- standing foot is firmly flat on the ground, chest tall, ribs over pelvis, and core is appropriately engaged to manage balance and pressure 
- hold the weight hanging by the inside of your thigh 
- Lower down pushing your hips back 
slightly (this is a hinge motion)
- as you lower twist keep your chest tall, you can hinge forward as long as core is engage 
- pause at the bottom of the rep 
- Push through your front leg to come back up
- Work both sides

Bulgarian Split Squat+ Drop Set

You will need a medium to heavy dumbbell for this superset.

Recommended reps: 6-8
Recommended weight: medium-heavy 

Equipment substitutions: barbell, kettlebell, band 

Modifications: goblet squat (less narrow and feet pointed forward)

Form: 
- Start with feet wider than hip width and toes pointed slightly out
-chest is tall and ribs are stacked over pelvis
-hold your weight(s) up by your shoulders or under your chin 
- Appropriately engage your core as you squat when holding weights in front tacked position 
-maintain an appropriate bracing position as you squat down by hinging your hips back and keeping your weight distributed to your heels
- keep your weights close to you as you lower into your squat
-at the bottom of your squat or as low as range of motion allows pause
- extend your knees while keeping your chest and torso still to come back to standing
-repeat

Front Racked Sumo Squat

Recommended time: 45-60 seconds
Recommended Tempo: 3-5 seconds 

Modifications: hold onto a wall, can perform flat on the ground, bend over at the hips for stability 

Form:
-start with your core engaged, chest tall, and balls of your feet firmly planted on the edge of a safe surface
-drop your heels as far as range of motion will allow
-without swinging your torso, press through the balls of your feet and up onto your toes as far as balance will allow
-lower SLOWLY as far below the surface as you can.
-the key for these are slow and controlled, range of motion

Toe Raises

Front Racked Sumo Squat ss Toe Raises

You will need a safe surface (bench, chair, ottoman), a medium-heavy dumbbell

Reps are per side 
Recommended reps: 8-10
Recommended weight: medium to heavy 

Modifications: reverse lunge, side lunge, 

Want to make this harder? Hold the weight overhead 

Form:
-start standing feet hip width apart, core engaged, chest tall, shoulders retracted
-hold your weights down by your sides or up at your shoulders 
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 back to standing
-switch sides

Curtsy Lunge

Perform time on each side 
Recommended time: 30-45 seconds 
Recommended weight: Bodyweight  

Equipment substitutions: dumbbell, booty band

Modifications: can cross the top foot onto the other in a figure four, can lay on the ground 

Substitutions: ground hip thrusts 

Form: see tutorials for more in depth review 
-start with your shoulders on the edge of a surface, feet firmly planted in the ground a few feet in front 
-perform a pelvic tilt, tilt your hips forward (see tutorial highlight for more in depth review)
-lift one leg off ground by pulling your
Knee to your chest 
-lift your hips off the ground maintaining a pelvic tilt 
-engage your core and your glutes. Feel it
In your hamstrings? Tilt your pelvis)
-lower your hips Halway down, keeping glutes and core engaged 
-press your hips back to starting keeping glutes and core engaged

Single Leg Hip Thrust

Curtsy Lunge ss Single Leg Hip Thrust

This finisher is another ladder varation, but this week we are doing reps instead of time. If you are feeling extra spicy come back up the ladder.

10 suitcase deadlifts immediately (no rest) into explosive squat jumps. 
8 suitcase deadlifts immediately (no rest) into explosive squat jumps. 
6 suitcase deadlifts immediately (no rest) into explosive squat jumps. 
4 suitcase deadlifts immediately (no rest) into explosive squat jumps. 
2 suitcase deadlifts immediately (no rest) into explosive squat jumps.

Reps are per movement
Recommended reps: 10, 8, 6, 4, 2 

Modifications: air squats, squat to toe raise 

Form:
-feet flat on the ground shoulder width apart (can be slightly wider)
-chest tall
-core appropriately engaged weights hanging low by your side 
-lower knees to approximately 90 degrees 
-keep your knees pointing slightly outward or straight ahead, but never falling Inward 
-lower into a squeeze , make sure to keep your glutes and hips low
-press through your feet back to stand 
-perform recommended reps for squat and then IMMEDIATELY ago into your squat jumps 
-lower into a squat same as before, but instead of standing you’ll press through your feet and explode off the ground 
-as you fall toward the ground land with a slight bend in your knees and go right into the next squat

Suitcase Squat + Explosive Squat Jump

Suitcase Deadlift ss Explosive Squat Jumps

W11/D1 Bridge: Lower Body

Summer Burn| Week 9 Day 2| Functional Strength & Core

It may be a de-load week but we’re still getting a sweat in!

Summer Burn| Week 9 Day 1| Power + Athleticism

Love this! Trying to incorporate more mobility.  This def made me crack and pop in the right places where I was tense and tight. 🙌🏻💖🔥

Michelle

Summer Burn| Week 8 Day 5| 40 Min Mobility: Follow Along

This one is one of my all time favorites. It will make ya 
✨ glisten ✨

Jordan

Although I read carefully the instructions as you asked for, I found the videos confusing 😮‍💨

CristinaLS

Summer Burn| Week 8 Day 4| Full Body Conditioning Flow

Michelle 

Summer Burn| Week 8 Day 3| Functional Strength + Core

They were not lying. I did sweated and my legs were burning in the end 🥵 🔥

Dominique

Sheina

The AMRAP + the TABATA will make you sweat. If you’re not sweating by the end of it, you didn’t give it your all. 

This one was fun!

Summer Burn| Week 8 Day 2| Metabolic Conditioning

Andrea

It was intense and I catch my breath and I took it slow. I enjoyed moving around.

Summer Burn| Week 8 Day 1: Power + Athleticism

I am done with week 7. I enjoyed the core.

Summer Burn| Week 7 Day 5: Core + Recovery

Angela

I was fooled and it did kicked my butt. I still did what I can.

Summer Burn: Week 7 Day 4| Full Body Conditioning/Flow

So perfect for needing a quick effective workout after a long day! 💪

Chelsea

I enjoyed learning new things and got through it.

Perfect little workout, especially when traveling.

Summer Burn| Week 7 Day 3| Functional Strength & Core

Kelsey

Stephanie

Summer Burn| Week 7 Day 2l Metabolic Conditioning

Dripping with sweat after those KB swings!

Tiana

Some stuff was new to me and I enjoyed it.

Summer Burn| Week 7 Day 1| Power Athleticm

I’m done with week 6 and I enjoyed it that helped me decompress from work and refreshing.

Summer Burn| Week 6 Day 5| Pelvic Floor  + Cardio

Felt it burned in the end and definitely gained. 🔥

Always my favorite day with the cardio core

Summer Burn| Week 6 Day 4| Functional Strength + Core

Really enjoy the core emphasis in this one

Just what I needed for first workout of this week. Still behind but I’m doing it at my own pace.

Summer Burn| Week 6 Day 3| Power & Athleticism

Upped weight in everything! Surprised myself because I wasn’t feeling particularly strong today. I’m literally stronger than I think 🥰

Summer Burn| Week 6 Day 2| Functional Strength & Core

Lindsay

Modified a lot. Shoulders bugging me and I’m not sure why so mostly did body weight but still got sweaty

Summer Burn| Week 6 Day 1| Power + Athleticism

I enjoyed the stretches and mobility. Just what I needed for the start of my day.

Brooke

Summer Burn| Week 5 Day 5| 40 Min Mobility: Follow Along

Spicy and efficient! Did the 3 min EMOM and had about 30-40 seconds at the end of each round except the last round when I was struggling. Got through the second circuit in about 12min if the rest periods aren’t counted and 15 with 45 sec rest after each set

Summer Burn| Week 5 Day 4| Full Body Conditioning Flow

Will 100000% be feeli by those Supermans tomorrow! 🙇🏻‍♀️

That first circuit is one of my faves. Was dripping sweat by the end. Needed that!

Summer Burn| Week 5 Day 3| Functional Strength + Core

Increased weight and got an additional round in from 4 to 5! Feels good to be moving!

Shawnia

Love this one! Almost 6 sets and am sweatyyyy 🥵

Summer Burn| Week 5 Day 2| Metabolic Conditioning

Reading the comments I was prepared to sweat but HOT DAMN 🥵 🔥 just what my mind and body needed 💪

Summer Burn| Week 5 Day 1: Power + Athleticism

Just what I needed at the start of the day.

Felt good to stretch out the aches and pains

Summer Burn| Week 4 Day 5: Core + Recovery

Loved this! Upped weight for just about everything and felt good!

Summer Burn: Week 4 Day 4| Full Body Conditioning/Flow

Definitely started to lose grip strength in the second circuit at the 3rd set. Had to give up on the hanging tuck ups because I could literally not hold on! 🥹

Shoulder hurt with the hanging core work so I changed that to leg lifts

Summer Burn| Week 4 Day 3| Functional Strength & Core

Dying! Love these workouts. I can’t finish within the minute most of the time, but I’ll get there!

Hannah Sanchez

Summer Burn| Week 4 Day 2l Metabolic Conditioning

Amber

Cassidy

Summer Burn| Week 4 Day 1| Power Athleticm

Always love mobility at the end of the week. 😍

Summer Burn| Week 3 Day 5| Pelvic Floor  + Cardio

I have not been motivated at all these last couple weeks with illness and just tired of working night shift. I feel like I’m going backwards on my progression.  One day at a time.

Started the night before then finished after midnight. Just what I needed.

Summer Burn| Week 3 Day 4| Functional Strength + Core

I loved this! The bi weekly Pilates really served me for this and it was nice to feel rather than see the work I’ve been doing!!!

This was a good deload week workout that still challenges!

Summer Burn| Week 3 Day 3| Power & Athleticism

Running on low fumes today so this one didn’t hit as much since I didn’t push myself as hard but I’m glad I got some movement in either way

Really enjoy this one for the simplicity!!

Definitely upped my weights and felt great to see the progression in a few weeks!

Summer Burn| Week 3 Day 2| Functional Strength & Core

Completed this Thursday but forgot to finish in app!

Might be low impact but not low on sweat 🥵 loved it!

Loved the break from all the plyo but no less of a sweaty mess than normal. 🥵 😂

Janessa Orwig

Summer Burn| Week 3 Day 1| Power + Athleticism

Loved this! Had both of my sons join in; they play club soccer and wrestle and they both struggled through the mobility. Trying to teach them to be intentional with their breaths and movements! We will be returning to this!

Krista

Dina

It was good. As a former dancer, it was interesting to see how mobile I still am in some areas even while being SO tight in other areas from being postpartum. I really appreciated it. Thank you!

KaLinda

Summer Burn| Week 2 Day 5| 40 Min Mobility: Follow Along

Love all the mobility exercises that you have in place….

Arpita

Think I could have gone from 4 min to 3 which was surprising because I really thought I’d be dragging today due to soreness but I had about 1:35 at the end of each EMOM. Got through circuit b in about 14 min with round 3 being the fastest after I found the flow.

Loved the 3 or 4 min EMOM!! Sooo good! 🔥

Summer Burn| Week 2 Day 4| Full Body Conditioning Flow

Slow burn! 🔥 
Those Superman’s about had me dead and I usually love a Superman! Humbling

My legs were quivering at the end of that. 3 mile run before probably didn’t help. But man those Superman’s burn it all out

Summer Burn| Week 2 Day 3| Functional Strength + Core

Loved this one! Burpees are a love/hate. Love because they work so well, hate because they work so well 🤣

Brianna

Julia

Summer Burn| Week 2 Day 1: Power + Athleticism

I always forget how impactful and good it feels to slow down and do some mobility. Some great work in there

Summer Burn| Week 1 Day 5: Core + Recovery

chio

Steph

Summer Burn: Week 1 Day 4| Full Body Conditioning/Flow

been such a busy couple weeks but finally a solid lift in! this felt amazing!!!!

Summer Burn| Week 1 Day 3| Functional Strength & Core

Brittany

Love the EMOM! The single leg hops were WILD 🔥🥵

Summer Burn| Week 1 Day 2l Metabolic Conditioning

NEW! Summer Burn| Week 1 Day 1| Power Athleticm-5.12

Love this one! Still wishing these were a tiny bit shorter time wise but loving the strength + conditioning piece!

MADE myself do this. That mental strength training though

Wk2/Day 3 PHASE 1 |2.20.25 | Quads, Glutes & Adductors

Whew! This went both faster and harder than I expected! I usually think of arm days as being slower and lower heart rates but this had me shaking and sweating! 🥵

The finisher is such a fun challenge! 5 mins for me

Wk2/Day 3 PHASE 1 |2.21.25| Chest, Triceps & Delts

That last drop sequence about took me out! Hamstrings WILL be feeling that tomorrow. Tried to go lighter in some areas as I’m planning a long run tomorrow and don’t wanna be too sore but still kicked my butt!

It was good but I will need to add more to the warm up.

Kass

Wk2/Day 1 PHASE 1 | 2.17.25|  Glutes, Hamstrings & Adductors

Didn't get to the 7 mins amarap but did the rest

KRYSTAL

Did half the workout coming off the flu but still feeling like a badass! 💪

Wk2/Day 2 PHASE 1 | 2.18.25| Back, Biceps & Delts

🥹🥵🥵🥵🥵🥵
Did this after a 2.5 mile run and whoooooo boy! Had to use more assistance with sissy squats than normal which was slightly disappointing but think that’s just due to fatigue from the run

Single leg squats killed me… but I was giving the full variation of sisy squats a go and succeeded for one round, little wins

Janine

Amanda

Wk 4 1.30.25 Quads, Glutes & Adductors   

Great workout! My shoulders and chest are shaking!

Shiloh

This series was fun! Looking forward to revisiting these exercises in the future!

Wk 4 |1.31.25| Triceps & Delts 

Fantastic workout! Didn’t mind doing legs tonight, kept my weights the same and see how my recovery feels.

WK 4| 1.27.25| Glutes, Hamstrings & Adductors

Great workout! Enjoyed this upper body one!

got it done with a 2 mile recovery run!!🏃🏼‍♀️‍➡️

W11/D1 Bridge: Lower Body

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