Name: Playbook - Hannah Bower - W12/D1 Lower Body
Uploaded: 2023-12-12T00:44:20.093Z
Duration: 55 min
Description: W12/D1 Lower Body

Arpita

Didn’t have the energy today :/ it’s not you it’s me

Bailey

This may be tied for my all time favorite for the legs, it really hits the entire leg! Top to bottom!

Leigh-Ann

Love hitting the whole leg like this!
A. 10x44e. SS. 10x64e.

A. 8slowx94. 9x114. 10x114.
B. 40. 40. SS.

A. Practice pistol from bench x8. Jump with kickstand.ss.
B. 8x20eglute. 8x20eleg. 8x22,5 not ec.

A. 18x30. 18x30&40. 18x40&50.
B. 8x130. 8x150. 8x170.

A. 10all ways twice.
B. All the taps hahah ouch.

Cynthia Contreras

Kayla Lennon

Ludim

Awesome workout!! I redid this workout as I had to take the week off last week due to neck injury affecting my upper back. 
Feels good to come back and slowly progress! Hamstring curls are so hard to do balanced, my knee down to my foot wants to go everywhere if I don’t focus hard on controlling in low motion

Janine Ducharme

Amazing burn! I have to get slightly creative with the last superset without a full gym set at home, but still feeling good and getting stronger

Christine

Pretty good! I went a little lighter than I normally would push myself to, as I’m recovering some injuries in the IT band/groin and glute. It was a nice balance though, worked up a good sweat and heart rate up but not completely out of breath and panting.

Great sesh. Lots of challenges today!! 😅♥️💪🏽

Alona

Another great leg day! Continuing to feel stronger and stronger. Getting excited to be coming to the end of get stronger and to start get stronger her 2 January 1st 🤗

Sarah

This workout felt so good! I felt strong! My rdls were at 135lbs! 💛💪⭐

Caitlin

Kelly

Swapped some exercises for others but this journey of the past couple months has taught me to really enjoy the ride! I am cherishing every moment I get to move my body and be appreciative of what I am going through. It is ok to fluctuate in weight and in measurements it’s normal and it’s a ride that I hope only teaches me to grow rather than crumble me down.

Heba

So wish I was perfectly timing the end of this program with the start of the diet culture detox program, but oh well! Can’t wait to see what get stronger 2.0 holds!

Tessa

Wooooo eeeeeeh! Just crushing my goals with your guidance!!!! Rooted energy pre workout, black cherry electrolytes during workout and chocolate vanilla swirl post work out!! My favorite supplements to get through my workouts! I pump you and your products up to all my friends ❤️

Rachel

Omg set 3 was surprisingly hard! For the one legged hills I’m so much stronger on one side!   It’s okay to tap your toe down as a modification right? 🙌🏻💗👊🏼

Michelle

Holly

Wooooo!! I am really pushing myself and realizing how strong I have gotten over the last twelve weeks! Thank you so much for this amazing guide :)

Maddie

I love it. Can’t believe I’ve made if this far. Longest program I’ve ever done but the changes keep it fun and exciting.

Laura

So good!! Took a bit of a break due to work and getting the COVID shot (🙌). This workout certainly kicked my butt but looking forward to finishing this program and starting on one of the home programs again. 🤩

Jenna

Tried to take into account what you said earlier about having a positive workout mindset. Whenever I noticed myself getting discouraged I reminded myself that I AM strong enough and that the goal is to move my body, not to get every exercise perfect or to look perfect. It improved my workout and I had a strong start to week 12! 😃

Loved this one!  The one legged squat jump is a great way for me to get better at one legged squats!!  I felt like it was realistic for me to do Bc I was sitting down and didn’t feel unstable. Awesome workout!

Chelcie

Prob my fave combo of lower body exercises!

Jai Aja

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

Stationary lunge

Superset A
Sumo rdl 
Mt. climber twists

Superset B
Single leg jump
Bulgarian split squat 

Leg curl

Adductions

Corrective exercises 
Toe taps
Toe raises

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

- Place your foot on an elevated surface 
- Bring your back knee down
- Come down until both legs are at 90 degrees 
- Push through your front leg to come up
- Engage your quad and glutes

Stationary lunge

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

- Add 4 sec eccentric count 


Start with a wide stance and your toes pointed out
- Hold the bar with your palms facing you
- Come down hinging at the hips and flexing at the knees
- Come down until you reach shin height
- Pull the bar back up keeping a neutral aoine

Sumo RDL

- Place your hands on the ball with your arms extended
- Bring your knee towards the outside of your elbow
- Return to the initial position and repeat

Mt. climber twists

Superset A

- Sit on a bench
- As soon as you stand jump up
- Land softly
- Make sure your knee is in line with your foot

Single leg jump

- Start in a wide stance with your back foot in the bench
- Bring your knee down 
- Come down until both legs are at 90
- Push through your front leg to come up

Bulgarian split squat- 4 sec eccentric

Superset B

Equipment replacement: foam roller, medicine ball, can also use a rag on a smooth surface and slide in similar form. Or you can do stability ball hamstring curls.

- 5 single, 8 together

Lay face down
- Bring your heel towards your glute
- Engage your hamstrings as you come up

Hamstring curl

Equipment Modifications: Squeeze a ball, folded towel, or pillow between your knees. You can also do laying on your side inner thigh lifts, or copenhagen planks. Feel free to increase reps with these.

Increased reps!

Adductions

Superset C

- Push through your toe 
- Raise your heel
- Squeeze your calf 
- Make sure your knee is inline with your toe

Toe raises all 3 ways

Toe taps

Corrective exercise

W12/D1 Lower Body

The yoga ball leg curls right have SLRD was madness!

Ashley

This is my third program and I love the heavy lifting!

Trista

Alexi

W1/D1 Get Stronger

Catherine

Talesha Swainston

W1/D2 Get Stronger

Monica

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

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

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!

Rochelle Rosenblatt

W2/D5 Optional HIIT to add in

Felt good! Made some substitutions for what worked at my gym but felt more doable compared to week 1!

Lindsey

W3/D1 Get Stronger

Is it me or sumo deadlifts are harder than conventionals? I mean how can people call them cheating? They are hard AF.

So good! Was able to the knee drives this week!

Jenny

W3/D2 Get Stronger

I think I do better with dumbbells but definitely seeing results

Alexandra

Loving seeing improvements from week 1! These workouts are helping me in my strength AND mobility!! Thank you Hannah!!

W3/D3 Get Stronger

My glutes are destroyed in the best way possible

Tiffany

Sooo good! I can definitely tell I’m starting to feel stronger!

W3/D4 Get Stronger

I got my fiance to join me on the kettlebell run! 😍

Rachel S.

Molly Grace

This whooped my butt! Had to do what I could but am looking forward to seeing some major improvement as I go through the program.

W3/D5 Optional HIIT to add in

Nicki

Simone Fisher

The Kettlebell/Run workout 😍 So quick but brutal!

Every time I do your workouts I‘m gessing: YOURS ARE THE BEST! Really like your natural appearance, it‘so motivating!! ☺️🙏🏼

Carina

Those extensions are still a killer 🫣!!

Loved this🙌🏻focused on form in every set

Ana Grace

W4/D1 Get stronger

Still struggling with dead lifts but did 40 pounds!

OMG I was sore from yesterday, but I upped my deadlift weight and I did one set of the Bulgarians jumps. I said nooo way 🤣 but then did it! Wow so tired and so sore. Thank you Hannah!

W4/D2 Get stronger

This is such an intense workout! Love it!

So good... I needed to just sweat and work all this anxiousness out.

Tori

W4/D3 Get stronger

Surprisingly .. my back feels like I just had a massage .. thanks for that!

Kara

Y’all. Not going to lie. I had to mentally prepare myself for this one. But, killed it. You got this 🙌

Ashton

Mackenzie

W4/D4 Get stronger

Christina

I love the kettlebell run! Just did that part to end my weight lift sesh 🥴💪

Beautiful end to this week! 💪🏾🦵🏾❤️

Élise

W4/D5 Optional HIIT to add in

Did this one at home. Used my porch stairs and 10# db for American swings. Tough as heck in the heat. But much needed sweat session 🙌

I have been struggling to workout consistently, friggin laziness, weather, blah blah.

I feel so much better 🙏🏽💪🏽🤎😊

Tried my best with the push ups still modifying but feeling great.

I got stronger in squats and hip thrusts. Can do them back to back without any problem. Will go heavier in both next time.

Angelique

W5/D1 Get Stronger

Def had me sweating I always try to do incline on the treadmill after too.

Haylie

W5/D2 Get Stronger

So good! Feeling more comfortable in the exercises and upping some weight!

Crunch time for wedding day- this one felt great!

Absolutely love this app!Well worth the money. I am a fitness instructor. I usually don't watch videos or use apps for my workouts. I have a wealth of workouts in my head. I wanted to switch things up. Have someone think for me during my workout every once in a while. I did the 7 day trial and was hooked! I use Hannah's app a couple times a week to add variety to my week of workouts. She has so much good stuff on this app it is definitely worth it!! I would highly recommend this app to anyone. It has many levels of difficulty to it.

Shalana Brinkman

W5/D3 Get Stronger

Loved it!! 😍 love when cardio is incorporated!

W5/D4 Get Stronger

Been consistent with doing stairMONSTER and starting at level 15 struggling on all 5 sets and just finished all.5 sets at level 16 - a struggle, but completed not holding onto the machine.

Chelsey

With the heat on and a sweat suit on, killed it in the living room. 🥵
*Side note: couldn't do the stair master, don't have the equipment and ran in place for the sprint. 🤷‍♀️ Just making it work!

Wow..  killer, but amazing on a day where I didn’t get to the gym!

W5/D5 Optional HIIT to add in

Intense! Box step up has always been difficult for me but did what I could and Superman added weight.

50lb lunges, 25lb skull crushers, 12lb flys?!?! Upping weight allll over the place 🔥 🔥 🔥

Paula Kane

5 am workout before work while the kiddos are asleep. I’ll say it again and again - THANK YOU for making this so realistic and doable for busy moms like me!

W6/D1 Get stronger

Split jumps were tough, but modified a little !

Amylynn.allforhim@gmail.com

W6/D2 Get stronger

That was a killer and I loved it! The sumo/hip circles/palof circuit almost killed me. Literally. Still in love though.

A. 12x20. 12x20. 12x25

A. 8x51. 8x61. 7x111 

A. 15x35. 15x37,5.  13x42,5
B. 10x17,5. 11x22,5. 10x27,5
C. 15x12,5. 12x22,5. 15x17,5

A. 13x41. 13x41. 8x51
B. 8x20. 8x27,5. 7x35

A. 10x15. 12x20. 10x25.
B. 10x15. 9x20. 8x22.

Core

Was finally able to move up to 20lbs for my bicep curls!! I've been stuck with the 15s for forever. Core finisher was definitely a finisher 🥴

W6/D3 Get stronger

I did not want to workout today… this workout changed my mindset for the day. It was good. But man I’m tired. 😂

Nick

Love this program if definitely is when I feel the cardio to it as well as getting more mobility

Umm those rolling jump things are still the worst haha but this was 🔥 for Christmas Eve 💋

W12/D1 Lower Body

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