Name: Playbook - Hannah Bower - W11/D1 Bridge: Lower Body
Uploaded: 2026-06-14T19:47:01.568Z
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 💪🏻💪🏻💪🏻

Kimberly

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

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 Sizzle| Week 3 Day 5| Pelvic Floor  + Cardio

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

Summer Sizzle| Week 3 Day 3| Power & Athleticism

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

Summer Sizzle| Week 3 Day 1| Power + Athleticism

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

This is a challenging workout for gym users and doesn’t relocate a realistic gym set up. I had to skip the treadmill intervals because the treadmill location is not near a location where I could complete the other exercises.

Jessica

Dead and dying but happy about it 🥵 The sweat is pouring down my face

Rachel T

Erin

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

I love the combination of strength training with core!!!

Hannah

jessica

Taylor

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

Veronica

I had to take a 2 day break after the week 2 day 1 workout because I was sooo sore! This was so challenging today.. those jump squats at the end wowwww

Alexandra

Summer sizzle| Week 2 Day 2l Metabolic Conditioning

Eugenia

Laura

Summer Sizzle| Week 2 Day 1: Power + Athleticism

Did this over the lifting since I’m having muscle fatigue

Summer Sizzle| Week 1 Day 5: Core + Recovery

Felt easy but I’m very sweaty so I know I pushed it! Quite pleasing to have it feel easy but still get some good work done

I thought this was gonna be easy peasy but boy I was wrong!  Talk about a sweaty mess! 🥵 ♥️

This was sooo fun and wow dripping sweat yet again!

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

Killer! Even got a dude fist bump in the middle!

Kelsey

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

Loved this workout! Can’t wait to increase weight on those db thrusters 😈

My favorite!!! I loooove a HIIT workout and this checked all the boxes 🤩

Sweaty mess. I told myself “maybe 8 rounds”, but once I got there I knew I could push through. I modified the box jumps and push-ups on the 5h round so I think that helped give me a bit more stamina. But boy, by those last 2 rounds I was getting gassed. Surprised myself by getting Tabata done pretty easily too. Gonna be sore tomorrow!

Summer sizzle| Week 1 Day 2l Metabolic Conditioning

Took a week off for deload and the first actual week of summer and this was such a good welcome back! Looking forward to this program

A week behind and loved this one!! Great way to start the week!💪

Rose

Ended the week with this workout and it was the perfect start to the weekend 🙌🏼

NEW! Summer Sizzle| Week 1 Day 1| Power Athleticm

Glad to get this one done on the earlier side today!! Can’t believe I finished this program even with all the set backs! Can’t wait to start Enough tomorrow!!

Kathryn

RECLAIM| Phase 3| Week 4 Day 5| Upperbody DELOAD

Feeling good! Can’t wait to start Enough!!

RECLAIM Phase3| Week 4 Day 4| Lower Body| Deload

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

So glad this deload week is lining up with my period 😊 makes it easier to convince myself to do a workout when I don’t it won’t be too hard.

Love those Z sits both challenging and provide lots of feedback

RECLAIM Phase 3| Week 4 Day 2| Upper Body DELOAD

A great deload day! Very sweaty, but felt good!

Hit a PR on the single leg press! Not too bad for a deload day!

Reclaim Phase 3| Week 4 Day 1| Lowerbody DELOAD

Felt stronger than I thought I would today! Was on vacay so didn’t do any of these workouts, but still did 2 rucks and 2 walks while away. Feels good to get back in to it!

Dedra

RECLAIM| Phase 3| Week 3 Day 5| Upperbody Athletic + Power

Felt good to crush this workout before vacay! This week lined up perfectly with my cycle so feeling extra strong 💪🏼💪🏼

Did nooooot want to move today but turned my brain off and got after it. Feeling better than when I started for sure

Pleasantly surprised with my increase and weight and performance all around 🤩

RECLAIM Phase3| Week 3 Day 4| Lower Body Athleticism + Power

I did the warm up, 8k + 9 min sprints and the core exercises. I'm exhausted and happy for it!. 🤜🏻🤛🏻

Completed last night but forgot to finish in app. 12mph is VERY fast for my little legs to go but I DID do it 🏃🏻‍♀️💨

lol she said, “sorry if these rolling V-ups give you ptsd” 😂

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

Upper body is never my fave but I love this workout!

Deja

RECLAIM Phase 3| Week 3 Day 2| Upper Body Strength + Power

Upped my weights in most of the exercises and still felt like I could’ve gone heavier! Feeling goooooddd today!!

🔥 🔥🔥🔥🔥🔥
Opted for Spanish squats. My quads are on fire!!

Michelle 

Sweaty 😓 great one for the middle of the week

Reclaim Phase 3| Week 3 Day 1| Lowerbody Strength + Power

I am getting better at it and upping the weight in some including landmine ones.

Dominique

The around the world lateral shuffle I find fun to do 😁

RECLAIM| Phase 3| Week 2 Day 5| Upperbody Athletic + Power

I enjoyed it. Intense and simple at the same time.

Didn’t increase weight as much as I feel like I could’ve because my knee was bothering me today but still felt good to get this one done!

RECLAIM Phase3| Week 2 Day 4| Lower Body Athleticism + Power

Couldn’t push myself as hard until the last 20 seconds since I had my 3yr old riding his strider and he wasn’t going that fast 🤣 but did what I could!! I loved it still!

Kayla 

I enjoyed core and cardio. Enjoyed most of it.

Julia

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

I am enjoying it and learning about getting more comfortable and confident in the movements while being stacked.

My push presses are feeling so much better 💪🏽🔥

RECLAIM Phase 3| Week 2 Day 2| Upper Body Strength + Power

I just got done with reclaim you march challenge and was wanting more workouts from Hannah! It was great!! I loved it. Although I have bands at home, my gym doesn’t have the bands like in her videos so I’ll have to bring mine from home next time! I did everything without bands at a slower tempo and I just love love loved it!! Soo good!! 10/10 recommend!

It’s been really hard mentally to stay consistent recently. I’m so glad I convinced myself to just do it today! Felt so good!

I definitely feel it in the glutes and certain areas. I took my time in the exercise. I enjoyed it until the end.

Reclaim Phase 3| Week 2 Day 1| Lowerbody Strength + Power

I enjoyed learning new things and took my time on this one.

Whew! Always a little rough doing new exercises, the workout doesn’t feel as smooth but I’m excited to keep going and improving on everything! Felt good to move today, listened to my body and had an unplanned rest day yesterday.

Reclaim Phase 3| Week 1 Day 1| Lowerbody Strength + Power

Loving the little changes in phase 3! Felt really good today!

I enjoyed the upper body and things changed up. I also enjoy the stretches and cool down.

One of the best upper body workouts! 🤜🏻🤛🏻

RECLAIM| Phase 3| Week 1 Day 5| Upperbody Athletic + Power

Did not want to workout today but so glad I did!!

I enjoy lower body and I find it helpful.

RECLAIM Phase3| Week 1 Day 4| Lower Body Athleticism + Power

What a great workout, I also did the running twice! Inspired 🫶🏻

Wow that was good! Did 2 rounds of the treadmill work 👌🏻

Okay those rolling v ups did piss me off at first but once I got in motion no one could tell me shhhhh 🤪🤘🏻
I did struggle to roll from Superman back to my right side without a little finger push but I’ll work on it

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

Felt good to get this done today! Definitely didn’t get as many workouts in this week as I had hoped, but next week is a new week!

I'm seeing some muscles 😱😍 I'm feeling so strong girls!!!

So loved every second of that. Feel so powerful!!!

RECLAIM Phase 3| Week 1 Day 2| Upper Body Strength + Power

We just did a little bit of errry thang today. Finally got connected with me PF which was really cool and strange at the same time.

Optional| HIIT & Mobility/Recovery

Some are challenging but I really enjoyed it.

Much needed core workout after week I had

Ooohh weee.  First time doing this and it has some really sneaky tough moves!  May be a new fave workout.

Reclaim| Bonus Advanced Deep Core (optional)

Reclaim phase 2| Week 4 Day 3| Deep Core + Cardio

My kids were screaming the entire workout but I still feel better getting it done! Here’s to a quick and easy bedtime😅

Shelby

Kept it about the same as last week as I found I had a bit more in the tank than I thought I did coming into my workout today so I increased sets and reps where I felt it and got a god sweat in!

Thank goodness it’s de load on spring break! Working out with 4 under 6 isn’t not easy 😅

Zarah

Reclaim phase 2| Week 4 Day 1| Lower Body Strength| Deload

Hey I finally tried the deficit with the box, instead of grabbing my leg and hey it felt so good. I was able to do it with great balance and form. 🤜🏻🤛🏻

Got it done and feeling great! This might be my favorite routine of this phase

Lowered the weights and heights but it all still felt good!

RECLAIM Phase2| Week 4 Day 4| Lower Body Athleticism| Deload

RECLAIM| Phase 2| Week 4 Day 5| Athletic Upperbody| deload

Might be lower weights and less reps, but she still will make ya sweat!

Decreased sets but kept weights and reps about the same and am already shaky 🤪

RECLAIM Phase 2| Week 4 Day 2| Upper Body Strength| Deload

These kinds of workouts make me feel like a professional athlete 🤜🏻🤛🏻 I love it.

RECLAIM| Phase 2| Week 3 Day 5| Athletic Upperbody

I enjoyed it and it makes sense to take it slow instead is rushing to maintain posture. I find it to be helpful is what I need.

Did not have time for the cool down today! But holy moly I’m dead 💀💀💀 woke up early and did a ruck with the hubby too. Great lower body day today!

That post period strength man 😂💪🏻😅

RECLAIM Phase2| Week 3 Day 4| Lower Body Athleticism

Completed yesterday but forgot to finish in app. Good day to switch things up because my body was hurting

This was a nicely timed workout as I needed to give my body a break from lifting.

Reclaim phase 2| Week 3 Day 3| Deep Core + Cardio

Added weight to my OH presses! Was a struggle at the end but felt good! My arms are dead 🩵

Lauren

Overhead press has always been so hard for me to progress but I’m finally noticing improvements here!

RECLAIM Phase 2| Week 3 Day 2| Upper Body Strength

Whew! That was a good one! Was able to increase my weight a little in the DL and hip thrusts! 💪🏼

BECKY

Today was hard! I felt like everything was just a little bit off today but that’s okay. I still got it done and am proud I didn’t quit

Reclaim phase 2| Week 3 Day 1| Lower Body Strength

Loving the landmine rotational clean and press!! Feels so good to do.

Loved this upper body. Love the athletic days 🔥 💪🏽 Starting to do more cardio again. Feels great 😌

RECLAIM| Phase 2| Week 2 Day 5| Athletic Upperbody

Ran out of time and didn’t get to do the cool down BUT! This workout felt so good! Definitely feel stronger in most of the exercises today.

W11/D1 Bridge: Lower Body

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