Name: Playbook - Hannah Bower - W11/D3 Lower Body
Uploaded: 2023-12-12T00:44:20.012Z
Duration: 45 min
Description: W11/D3 Lower Body

I couldn't do the core finisher on the belly. Obviously I lack the coordination. I even hit my forehead on the ground trying to rock lol.

Sirma

oOoOO my butt!

A. 10x114. 10x117. 8x124. 8x137.

A. 10x94. SS. 10x104.
B. 12x30. SS but slower. 12x32,5.

A. 8 med box. SS, left stronger. SS, strength more equal.
B. 12 both legs. 8 single ugh. 8 total 2 ea mix.

A. Single leg hip thrust on ground 20ea then breathing bridges. SS.
B. 20 bodyweight. 30x10.

A. Modification..Dr core combined with suggested

Leigh-Ann

Kayla Lennon

Cannot believe how hard I pushed myself today. Proud of this one!!

Wow this was 🔥 
PRd Hip thrust 225# last set
Squats 145# felt good.

Ludim

This day killed me! Have had a really busy week and this was my first day back from a 3 day rest and it kicked my butt. Loved it but I’m happy it’s behind me 😂

Taylor

Today just wasn’t it. I felt as though I was starting from ground zero. Everything felt heavy, I felt tight. Squats felt TERRIBLE. I lowered weight all the way down to 65 just to focus on my form. I think I’m going to start from the beginning and restart get stronger 3.0. I’m hoping I can go back to feeling more confident in my lifts.

Cleo

It was really good. I didn’t want to workout and procrastinated for a few hours but once I got started it felt great. I let off on the weighted squats at the bar to 70lbs less than I normally do, I wanted to get my form correct before increasing since my last weighted squats I didn’t feel in my glutes but in my quads, that was a few weeks ago though, it felt a lot better going lighter with proper form!

Janine Ducharme

Alona

This has helped me to improve my pistols squats!! I can get deeper and slowly break away from the assistance 😌

Rebecca Milway

Sarah

Good!!!! I still have an enemy with the pistol squats 😂 💪 really excited to be finishing up this program!

Caitlin

Did NOT want to go to the gym at all, have been working night shifts in the hospital but told myself i'll feel better after! Went and got 300 pounds with the hip thrusts, and my 4 sec eccentric squats FELT INCREDIBLE!! my form finally felt like it was clicking and the weight moved way more easily!! Plus i tried for 4 chin ups at the very end and got it!!! Before this program (11 weeks ago!!) I could barely get 1 unassisted chin up! 🤩🤩

Grace

I love your workouts! But some of the movements are not doable for people who aren’t as flexible as you (specifically the side elevated lunge) and end up hurting my knees! I’d love alternative options to be included 😊

Kelsey

Ok so I’ll admit today was challenging and I wasn’t able to be at the level I wanted for the pistol squats and single leg hamstring curls but I have to keep telling myself that it leaves lots of room for progress lol.  😁

Jenna

Hip thrust + pulse

Superset A
Squat
Elevated side lunge

Superset B
Assisted pistol squat
Stability ball curls

Superset C
2 min leg press
Rounded back extensions

- 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. 

- increase weight last 2 sets! 

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

Hip thrust + pulse

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

- Start with a shoulder width stance
- Flex at the hips and knees to come down
- Come down until your break parallel 
- Push through your heels to come up
- Keep your chest up and core tight

Squat (4 sec eccentric)

- Place one leg on a bench 
- Keep that leg fully extended 
- Flex at the other knee and push your hips back to come down
- Bring the dumbbell down to the floor
- Push through your heels extending your leg to come up

Elevated side lunge

Superset A

Modification: Single leg squat to chair or box, use both feet to stand up.

- Do as many as you can unassisted, finish with assisted
- Raise one foot off the ground and extend it in front of you
- Flex at the knee and push your hips back to come down
- Come down until you break parallel
- Push through your heel extending your leg to come ip

Assisted pistol squats

Equipment replacement: foam roller, medicine ball, can also use a rag on a smooth surface and slide in similar form.

- Lay on the floor with your heels on the ball
- Raise your hips as high as possible
- Curl the ball in
- As you come in engage your hamstrings and glutes

Stability ball curls ( single leg )

Superset B

Equipment Substitution: Banded air squats as fast as you can for 2 minutes, or weighted squat for 2 minutes

- Place your feet just outside shoulder width on the platform
- Make sure your lower back is on the pad
- Let the platform come down flexing at the knees
- Push through your heels to come up

2 min leg press

Equipment Substitutions: if you have a bench, you can hook your feet on the bottom side of the bench, hips hang off the end. You can also do laying on the ground supermans, banded good mornings, or resistance band deadlifts.

- Initiate the movement in your glutes
- Start coming up with a rounded back
- Come back down with a controlled movement

Rounds back extensions

Superset C

Laying on stomach3
10 lifts
10 alternating lifts
10 rocks

Do the same on each side

Core finisher

W11/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?

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/D3 Lower Body

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