Name: Playbook - Hannah Bower - W11/D1 Lower Body
Uploaded: 2023-12-12T00:44:19.996Z
Duration: 60 min
Description: W11/D1 Lower Body

Carina

Jessica

Romanian dead lifts 
45kg x 6

Box step ups
25 kg x 8 per leg 

Cable sumo squats 
21 kg x 10 

Cable single leg Adduction 
10 kg x 5 out 5 in

Hip thrusts 
69 kg x 10

Glute bridge 
25 kg plus medium band x 10

Kel Hunt

This is definitely my favorite day in the entire program! I love ending with the last superset and I’m getting stronger with straight leg Copenhagens! 💪🏼

Lauren

Fav fav fav
A. 8x114. 8x124. 6x134.
B. 10x10. 8x10high. 10x10high.

A. 12x134. 10x144. 12x144form.
B. 10x70. 12x90. 12x90.

A. 12x43. 11x46. 7pulse x 47,5.
B. 10x15. 10x15. 10x20.

A. 10, left side stronger. 
B. 30 secs.ss.
C. Slow bridges

A.  Slow form.ss. 
B.  10x3. 10x6.

Leigh-Ann

Hurts so good😍 back at it after a weekend of wedding parties! Wahoo those corrective exercises are hard after a hard workout

🔥 leg day
135,175,and somehow managed 205# ht last set. Felt good.

Ludim

Honestly, today just wasn’t my day. Energy and moral was super low.
My 1 yr old slept TERRIBLE last night, so I barely slept. I was able to get through the majority of the workout. I tapped out after the sumo squats and slides. Today was just BLAH. But most importantly, I got movement in.♥️

Cleo

Got a compliment from someone in the gym on my technique for high box step ups!!

Jackie

20 mins of cardio followed by this doozy! Great workout!

Alexandra

Great workout! Same issue again where I couldn’t use barbells, they were either being used or people didn’t put their plates away and they were heavy plates I couldn’t remove one my own, but I used heavy dumbbells got a great workout in ❤️

Andree

Janine Ducharme

Alona

Week 11 only two more to go!! Today felt pretty good. I focused on a little bit lighter weight but more resistance/pulses/ negatives.

Caitlin

Feel the perfect combo of exhausted and heckin’ strong after that one!

Tessa

A weeks holiday enjoying all the good things in life made today mentally & physically bloody hard 🤣
Worth it no regrets 💁🏼‍♀️💁🏼‍♀️💁🏼‍♀️💁🏼‍♀️💁🏼‍♀️

Lisa

Hip thrust/glute bridge gets me EVERY time 🥵

Jena

Arpita

Today was my first day back in 3.5 weeks after having covid. I really struggled with less than half the weight I was using before but I know to give myself some grace and to take it one day at a time

Amanda Pickles

This one is a favorite.  It’s hard to find on the list though. Is there a way to flag favorite workouts so I can find them easier? I love how this burns the legs out!

Michelle

H o l y crap!!! Great way to start out week 11. This one was a 470 calorie burner. Added more weight and did more reps for certain exercises. So unbelievably happy with the progress I’ve made!

Jenna

Tamar

This was a great leg day 🏋🏻‍♀️
Love dead bugs! But man those copenhagen planks are killer!!! Working my way to straight leg for sure.

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

Superset A
Romanian deadlift
High box step up

Superset B
Hip trust with pulses
Glute bridge 

Superset C
Banded db sumo squat 
Adduction plate slides

Superset D
Copenhagen plank
Dead bugs 

Corrective exercise
Bowler sldl 
Banded knee internal rotation

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

- Reps dropped so increase weight and add 4 sec eccentric count!


Start with a shoulder with stance 
- Keep your legs completely straight
- Come down keeping the bar close to your body
- Come down until your reach shin height
- Pull the bar back up engaging your hamstrings

Romanian Deadlifts- 4 sec eccentric

Any sturdy/safe elevated surface with dumbbells or kettlebells will work

8 reps each! 

Use a box, bench or chair!

Because this weight is lighter I will only be engaging the core on exertion! So as I stand I engage my core to match the intensity of the energy put in.

Don’t allow knees to cave in as you stand.

Don’t jump off the bottom foot or use momentum.

High box step ups

Superset A

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

- Place your upper back on the bench
- Push through your heels to come up
- Squeeze your glutes at the top

Hip trusts w. 10 pulses

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

- Press through your heels raising your hips off the ground
- Pause at the top squeezing your glutes
- Come down with a controlled motion

Glute bridge + adduction

Superset B

- Start with a wide stance with your toes pointing out
- Hold the top of the dumbbell with both hands at chest height 
- Come down by flexing at the knees pushing your glutes back
- Come down until you reach parallel
- Push through your heels extending your legs to come up

Banded db sumo squat with pulse

Equipment Substitution: kettlebell or dumbbell, it is helpful to place the weight on top of a rag (make sure the surface is smooth) so that it slides easily.

- Step side ways 
- Hinge at the knee and come down
- Pull the plate towards you as you come up

Adduction plate slides

Superset C

- or as many reps as possible!

Place your knee on a bench and your forearm on the floor
- Raise your hips off the floor
- Extend the leg you have on top
- Keep your core tight
- Bring your knee up and down

Compenhagen plank

- Add light weight in hand

Keep your lower back on the floor and core engaged throughout the movement 
- Extend your leg and your opposite arm
- Repeat on the opposite side

Deadbugs

Superset D

- Start with one foot of the ground
- Reach across your foot with your hand
- Raise your leg as you come down

Bowler sldl

- Place a band above your knee
- Rotate your knee internally and externally 
- Make sure your foot is on the floor

Banded kneeling internal rotation

Corrective exercise

W11/D1 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!

W11/D1 Lower Body

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