Name: Playbook - Hannah Bower - W12/D1 Bridge: Lower Body
Uploaded: 2026-06-14T19:47:01.548Z
Duration: 40 min
Description: W12/D1 Bridge: Lower Body

Beatrice

Great workout… hamstrings will be sore tomorrow 😳

Cassie

I normally hate leg day.. this was very challenging… left my legs like wobbly. Loved it!!

Millie

Amanda

Michelle

Jordan

Kimberly

I swap last two exercises with some others because I couldn't find rubber band in my gym 🙃

Maria

🔥 Such an awesome workout! Leg day is my fave!! Just couldn't finish the finisher...completed 6 minutes. My legs are dead 💀

Maggie

Rachel T

Even "taking it easy" today felt hard!  I feel accomplished and my body is warmed up and ready for the day!

Rebecca

Ashley

Been off for 5 days this workout kicked my butt!! 🍑🔥🔥

Nikki Ouk

Caroline

So sad the bridge program is almost over! Have seriously loved watching myself grow🖤 thanks Hannah and Michal!

Shelby

Not sure I’ll walk tomorrow ☠️ 
Got 50lbs in the front squat!! AND I got through SIX!!! Rounds of the finisher

Paula Kane

Fire leg day to start the week...🔥🙃

Sarah

FINAL WEEK!

You will need medium to heavy weights for this workout.

Reps are per side/ perform one side first
Recommended reps for sets 1-4: 4-6
Recommended reps for final set: 10-12
Recommended weight for sets 1-4: heavy
Recommended weight for final set: light to medium

can always use a barbell on your back as well

Don't have heavy weights: increase reps, slow down tempo, add a pause at the bottom

Modifications: Don't have space? You can always do one or two steps and then turn around, stationary forward lunge

Substitutions: reverse lunge

Form:
-Start in a standing position with your chest over your pelvis, feet firmly planted on the ground and your weights hanging down by your side (can use a barbell on shoulders)
-Engage your lats and retract your shoulders so that you do not have forward rounded shoulders, chest is tall by stacking ribs over pelvis 
-Appropriately engage core to manage presure
-Place one foot firmly on the ground a few inches forward 
-Hinge forward at the hips slightly as you bend both knees to 90 degrees or however range of motion allows
-Do not let your k

Walking Lunges + Drop Set

You will need medium-heavy weights and an optional band

Recommended reps: 8-10
Recommended weight: medium to heavy 

Equipment substitutions: dumbbells, kettlebell, band 

Modifications: standard deadlift, goblet squat 

Form: for more in depth review, see tutorial highlight 

- Start with feet wider than hip width and toes pointed slightly out
-hinge forward at the hips to have a forward lean (this will help target glutes)
-squat down to grab your weights, keep your glute and hips low 
- maintaining your hinge position, extend your knees as you push through your squat 
-appropriately manage core pressure while in the hinge position 
- Reach full extension with your legs 
- Keeping a flat back lower weights to the ground

Hinged Dumbbell Sumo Squat

Recommended reps: 5-8
Recommended weight: medium to heavy 
Recommended elevation: 1-3 inches 

Equipment Substitution: barbell, kettlebell, band, can use a stack of books or handles of dumbbells 

Modifications: can perform without weight, can hold weight by shoulders, can perform flat on the ground 

Substitutions: goblet squat 

Form:
-starting a standing position with your feet wider than hip width distance apart 
-turn your toes slightly outward, and stack your heels on a safe elevated surface 
-keep your chest tall, shoulders retracted and core engaged as you hold your weights either by your shoulders or just under your chin by your chest 
-lower into a squat keeping your core engaged, the weight will pull you forward, you should feel your quads and core engaged 
-lower as far as range of motion allows
-keep your chest tall as you push through the bottom of your feet back to standing

Heels Elevated Front Squat

Hinged Dumbbell Sumo Squat ss Heels Elevated Goblet Squat

You will need a medium to heavy pair of weights and an optional band for this Triset.

If you can, go right from your hamstring curls into your iso hamstring hold

Reps are per side 
Recommended reps: 6-8
Recommended weight: medium -heavy 

Modifications/substitutions : Bulgarian split squat, single leg Romanian deadlift 

Form:
-start standing with your core engaged and feet hip width distance apart, like you would a standard squat 
-Take one leg and slightly place it backwards a few inches
-keep the majority of your weight on your front leg
-you can hold your weight down in front
-perform a deadlift by hinging at the hips (think about pushing your butt back)
-use your back leg for as much or as little support as you need

B Stance Romanian Deadlift

Recommended reps: 12-15
Recommended weight: medium to heavy 

Equipment modifications; cable, machine, band, kettlebell, (supine) stability ball, foam roller (supine)

Form:
-start laying on your stomach 
-place a weight in between your feet or ankles or a band around your ankles 
-keep your core appropriately engaged to manage pressure as you activate your glutes and hamstrings 
-curl the weight to your glutes 
-squeeze your hamstrings and Glutes at the top of the rep
-lower in a slow and controlled manner

Hamstring Curl

Recommended time= 20-30 seconds
Recommended weight: medium to heavy 

Equipment modifications; cable, machine, band, kettlebell, (supine) stability ball, foam roller (supine)

Form:
-start laying on your stomach 
-you can lay flat or go up onto your forearms
-place a weight in between your feet or ankles or a band around your ankles 
-keep your core engaged as you activate your glutes and hamstrings 
-curl the weight to your glutes 
-squeeze your hamstrings and Glutes at the the halfway point, and hold for the recommended time
-lower in a slow and controlled manner

ISO Hamstring Curl

B-Stance Deadlift ss Hamstring Curl into ISO hold

This finisher is an EMOM (every minute on the minute), which means you'll start a timer. You will start performing the recommended amount of reps for the movements listed. The amount of time you have left BEFORE the minute is up is your REST time. Once the timer hits the next minute you start the movmentes again. 

As the the minutes go by you may find yourself getting more tired, which means you slow down, which means the rest gets less and less. This type of workout is a workout against the clock, enjoy!

Recommended reps: 3-5 per side
Recommended weight: heavy bands for assistance

Modifications: single leg squat to chair or box (can use both feet to help stand), place the band higher up on a safe surface, increase bands for increased support, can hold onto a stairway railing or ledge with both hands

Substitutions: single leg box squat

Form:
-tie a band or series of bands to a stable surface. Can tie the bands in a knot, and place the knot on the other side of a shut door
-hold on to the end of the band
-stand tall with ribs stacked over pelvis and feet firmly planted in the ground
-lift one foot of the ground 1-3 inches
-with your bodyweight on your planted foot
-shift your hips backward to lower into a single leg squat
-lower as far as range of motion allows
-use resistance against the bands to help you stand back up
-switch sides

Banded Single Leg Squat

Reps are per side
Recommended reps: 3-5

Modifications: limit range of motion, increase bands

Substitutions: side lunge 

Form:
tie a band or series of bands to a stable surface. Can tie the bands in a knot, and place the knot on the other side of a shut door
-Start in a standing position
-stack your shoulders over your ribs and your ribs over your chest
-grab into your hands 
-shift your weight onto one foot lower into a side lunge until you hit depth
-from there you can either press through your foot back to standing to perform on the other side, or you can lower your glutes below your knee to the floor.
-read through to standing 
-repeat on other side

Banded Cossack Squat

Finisher

W12/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

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

Morgan

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

Courtney

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😅

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 😌

W12/D1 Bridge: Lower Body

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