Name: Playbook - Hannah Bower - W2/D1: Legs and Core Get Stronger 3.0
Uploaded: 2023-12-12T00:44:19.108Z
Duration: 50 min
Description: W2/D1: Legs and Core Get Stronger 3.0

Michelle

That conditioning circuit snuck up on me again 🥵🔥

This just had everything shaking. I’m keeping this ARAMP for days I’m not feeling motivated and either need quick workout or just to get myself started!

Morgan

This one kicked my butt BUT in a good way 👏🏼👏🏼

Molly

Brittney Howell

Loved the different exercise variations! So good!

Lindsey

Sophia

Whew!! The copenhagen planks hurt my knee some. I put my entire calf on the bench but still hurt a little. So I only did one set for now, and I'll practice more in between. I did more ab exercises for my 10 minute conditioning because I wanted to work those more than my legs today. Burned about 250 calories but feeling amazing!!! 🍑🦵🔥👊🥵💪

Lindsay

Kathryn

Carina

Kicks my ass every time. Knees are weak after this one. 🔥🔥🔥

Christa

Savana

Cynthia Contreras

Maggie

Was limited on time, but was able to knock out the conditioning, the squats, and another SS. LOVED the conditioning circuit!! It’s been my absolute favorite by far of all the workouts I’ve done of yours 🔥🔥🔥

Jessica

🥵my legs are feeling it. Killer workout

Dedra

Alona

Delaney

difficult!  I loaded with weights as much as I could and I must say I sweat a lot!  😅Very good!!!😃🦿

Kiki

Love this one!! Came back to it again and will in the future!

Jaclyn

Love all your workouts and finishing with the conditioning! I feel so strong💪

Erin

This was a Christmas day workout, legs are wrecked !!!

Sumaiya

Well that butt kicking was a good way to start the week 🥴

Samantha

Definitely going to feel this tomorrow 🤣 legs are on 🔥🔥

Nikki Ouk

Great leg day! I’m so happy you put modifications on here. The gym was crowded so I was able to use the modifications you recommended since a lot of things weren’t available.

Keri

I absolutely love the conditioning after strength! Your workouts are amazing 💜

Jessalyn

Cori

I need to know what your shoes are with the feet print on the bottom! Looking for a more foot shaped shoe.

Jordan

Catherine

Tried some new moves tonight! Loved it - thanks!

Amanda

Janine Ducharme

Great! I really liked the idea of the banded hamstring exercise but it rekd my knees so I switched to a DB stiff legged deadlift pulse. Hope that was an okay sub!

Shannon

Still working on form while upping my weight!

My legs are JELLO this morning! Hurts so good!

Caitlin

I was so confident about doing 15# on the lunges at the end… oh that was painful lol

Sarah

Those front and back lunges kill me every time!

Nicole Loewen

I had to cut down the conditioning to 7 minutes because of time but it was a great workout!!! It was very challenging and made me have a good sweat!

Added a drop set to the Bulgarians…. Legs are dead!

Amazing workout!! I feel and saw so much progress this time around it’s so crazy!!!! Thank you Hannah for this amazing workout and bringing my body to where it is at today!! 💪🏼💪🏼😆😆

The ab burnout near the end was INTENSE and it sent me into an alternate dimension of pain and suffering 💀 but I made it through! 🎉

Brenna

Great workout! I finally was able to coordinate the squat kettlebell swings...lol, I'm so uncoordinated 🤷‍♀️
Didn't get to do the back squats because the gym was so packed, but I'll make those up tomorrow.

Feeling stronger but it’s still a challenge

Doing this for the second time and I’m so much stronger than the first- it’s so nice to feel the results!

Mandy Gloyeske

Great! I really like the Copenhagen plank! And will be sore.

Reagan 

Definitely stronger the second time around!!

Meaghan

Workout:

Back squat
Single Leg Elevated Side Squat ss Bulgarian Split Squat
Leg extension ss Hamstring curl
Copenhagen Plank ss Bodyweight leg extensions 

Conditioning: 5-10 minute (you choose) AMRAP
Thrusters
KB squat swings
Walking Lunges
Bicycles
Butterfly Crunches

For more in-depth review of form for squatting, head over to the tutorials highlight

Equipment Substitution: can use dumbbells or kettlebells 

Weight recommendation: choose a weight where your final 2-3 reps feel like a challenge and any more reps would be impossible

6-8 reps for barbell
8-10 reps for dumbbell

Form:
- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up
- Do not let your knees fall inward as you lower or as you stand

Back Squat

You will need a box, bench, ottoman, chair or steady surface and a pair of dumbbells/kettlebells. 

This superset will target your inner thighs, quads, and glutes as well as coordination and balance.

Equipment Substitution: can do these body weight or with DB or KB

Modifications: standing side lunge

Reps: 8-10 per side

Form:
- Place the inside of your foot on your surface
- Keep your chest tall, core engaged and hold the weight either at your shoulder or down in front of your pelvis
-Shift your hips back, bend your standing knee, and lower the weights close to the ground or as far as flexibility will allow
- Press through your heel and glute to standing

Elevated Single Leg Side Squat

Equipment Substitutions: can do these body weight or with DB or KB

Modifications: Static lunge

Reps: 8-10 per side

Form:
- Begin with a dumbbell in each hand, engage your core, retract your shoulders
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Bulgarian Split Squats

Elevated Single Leg Side Squat ss Bulgarian Split Squat

You’ll need a chair/bench/sofa or surface for this superset

Be patient with yourself, these are tough. They may take some time to get used to. Also; place more of your shin/calf on the bench to protect your knee 

Modifications: Inner thigh lifts, adduction machine

Reps: 8-10 per side

Form:
-Place your foot or shin on a bench or chair
-It may help to place your entire inner calf to take pressure off your knee
-Place either your hand or forearm on the ground in a side plank position
-Lift your inner leg to the box and lower

Copenhagen Plank

To make these harder perform without a band or add a weight 

Form:
- Tie a band to something sturdy 
-On your knees with a tall chest and engaged core, hold the band and lower down with a flat back 
-Only go down as far as you can with good core control

Bodyweight Leg Extension

Copenhagen Plank SS Bodyweight Leg Extension

If you are at a gym, please feel free to use the gym machines for leg curl and leg extension.

You’ll need a band or a weight if you are at a home.

Equipment Substitutions: gym leg extension machine, bands, dumbbells, bodyweight leg extensions

Form:
-Seated on the edge of a surface place either a band, or weight between your ankles or on your shins
-Sit tall, core engaged, shoulders retracted
-Without swinging your torso, keep it still, engage your quads to lift your ankles to parallel with your quads

Leg Extension

Equipment Substitutions: gym leg curl machine, bands, dumbbells, nordic hamstring curls

You can also use a foam roller, medicine ball, or stability ball. Place your feet on the ball, shoulders on the ground, roll the ball away until your legs are straight, and then curl the ball back to your butt

Form:
- Lay on your stomach on a bench or a floor
- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Hamstring Curls

Leg Extension ss. Hamstring Curl

This is a 10 minute ( or less whatever time you have) AMRAP. 

You'll do as many rounds as possible of the following:
8 thrusters
10 KB squat swings
12 ( 6 pe side) forward and back lunges
14 per side bicycles
16 crunches

Equipment Substitutions: barbell, dumbbell, or kettlebell

Modifications: split up the movements squats or push press 

Form:
- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Thruster

Be PATIENT with yourself on these. These take time, practice, and a little coordination. The more you do these, the more familiar you’ll get.

Equipment Substitutions: can use a dumbbell or kettlebell

Modifications: standard swings

Form:
- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down as you bend your knees into a squat position
- Catch the weight in your squat position, allow it to swing under your hips
- Use your hips to snap the weight forward as the weight is swinging up stand up
- Moving immediately into the next rep

KB Squat Swing

Reps: 6 per side, 12 total

Equipment Substitution: can use barbell, dumbbell, kettlebell

Form:
- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up and place that foot behind you into a reverse lunge 
- Work both sides

Forward and Backward Lunge

Reps: 14 per side (do all your reps on one side first)

Form:
- Start laying on your back, engage your core
- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Modifications: knees together 

To make more challenging: lift legs and chest together 

Form:
- Lay on your back, engage your core
- Place your feet together and let your knees fall outward
- Crunch by lifting your chest up towards the ceiling
- Lower with a slow controlled movement

Butterfly Crunches

Conditioning

W2/D1: Legs and Core Get Stronger 3.0

Tammy

It was great! Exited to start the challenge/workouts :)

Andrea

Valinda

Releasing January 3rd for the Diet Culture Detox Challenge!

Great explanation and demos of the movements! Lots of useful information.

Kellie Rongey

Amazing explanation. Youre a great teacher

Emily

The Basics Of Modifying

Jillian

Ashley Powell

I really appreciate the “just get movement in” because I do not go to the gym, but I stress myself out with the equipment I have and not being able to meet the exercise requirement

Common Questions: How Do I Modify Gym Workouts For Home?

Felt so good (but hated the EMOM) haha 
Squat 150
Dead 185
Press 30
Push up 14 (with mod)
EMOM- 8min 10year each

Paula Kane

Decided to run this program back! I had an itch to lift heavy and thought this would be the PERFECT program. Cannot wait to see my #’s at the end of these 8 weeks🙌🏽🔥. 

Starting Stats:
- Squat: 155lbs x3
-DL: 185lbs x3, 225lbs x1
-Shoulder Press: 40lbs x3
-push ups: 21 reps
-EMOM: 16reps

Cleo

Paige

Buy-In Workout

I love these videos. You both are so pure and make these challenges way easier.

Excited to start this challenge again! It was definitely life changing for me the first time around!

That was excellent and informative feedback and preparation for this challenge ❤️

Week 1 Mindset: Setting the stage and managing expectations

So sore after the buy in but lightened weight and only did 2 rounds on the finisher. I need to be able to walk tomorrow!

You rock. There are so many programs out there that I think breed exercise obsession and over working your body. I appreciate you and your ability to bridge movement, and self respect ♥️

The body weight conditioning circuit is something SERIOUS. The ultimate burner! 🔥 🔥 🔥

W1/D1: Legs and Core Get Stronger 3.0

Loved everything but the finisher. Too much on my wrists back to back! Modified where I could but was only able to one full
Set in the time allotted 😏

Opted for regular bench instead of DB chest press. I was just playing around with weight and ended up surprising myself! I was able to hit 125 lbs x 1 🥹🙌🏽. My max is 135, so I’m super pleased.

Never in my life would I have thought I would row 50lb DB X10, so safe to say this mama if feeling pretty strong.💪🏽

Caroline

W1/D2 Chest and Back Get Stronger 3.0

Kaitlyn

Veronique

W1/D3 Bicep and Tricep Get Stronger 3.0

The conditioning circuit was brutal but amazing!  🥵

The circuit was so much fun! 

I was able to DL 195 x 4reps! 🥹🙌🏽
Feeling strong already. Perfect way to end the first week.

The conditioning portion made me feel so good. Great ending to the workout

W1/D4 Shoulders Glutes and Core Get Stronger 3.0

Full of good information! Thank you for taking time to share 💕

Britt

That was very informative and a lot to take in but excellent information to reflect on

Consistency has been my huge hurdle; putting myself down because I did 3 workouts instead of 4 for the week for example, and feeling like I was lazy in doing so when life threw me curve balls that week. Thank you for this, for reminding us all of finding the why and to persevere. ❤️

Sofia

Mindset 2: Cultivating Consistency

🥵😫. Had to push today. Not feeling 💯.  But I made it allll the way.  Everything counts.  No effort is wasted. 💪🏼 #itsmybirthday #45andcounting

W2/D2 Chest and Back Get Stronger 3.0

That was a finisher from hell🥹, respectfully lol.

Wow that was quick and efficient! Love the ladders!

W2/D3 Bicep and Triceps Get Stronger 3.0

W2/D4 Shoulder, Glutes, Core Get Stronger 3.0

Reminded me of my CrossFit days. Had me sweating. Got 6 rounds on the clock. Did have to drop the weight down round 5 because my form was suffering but finished strong

great workouts! 14 days in your workouts and I can tell a difference in my body 💪🏻

Courtney Stewart

Didn’t have as much time or energy today so I did 25 min and it still killed me. Loving this program so far!

W2/D5 Optional Full Body Get Stronger 3.0

Perfect for days like this week when life is so busy and chaotic and that motivational or goal starts to feel far away or further away.

I absolutely love how you both incorporate more than just speaking about motivation, but speak about other important topics - putting in effort, baby steps, comparing, etc. love this!

Always get emotional during these mindset talks. It is a big weight off of my shoulders to know that perfection is not required during this challenge. Grateful for this community 💕

Lily

When Motivation Dwindles

The conditioning followed by the core circuit 😮‍💨 🔥.

Definitely need some work on core engagement and endurance after completing this. The side abductions need lots of work!

Sirma

W3/D1 Legs and Core Get Stronger 3.0

Why did I so highly underestimate the plate complex. Dead.

W3/D2 Chest and Back Get Stronger 3.0

This was not my day! At all. But finished it and was still happy got a workout in.

W3/D3 Biceps and Triceps Get Strongr 3.0

That one had me loving leg day again!! 🙌🏻

So many good isolation moves, and that conditioner was a rep burner! Added in shoulder presses in with a couple of the leg exercises for added shoulder burn and wooh I feel it!

W3/D4 Shoulders Glutes and Core Get Stronger 3.0

Alexandra

Got 5 rounds in and almost died!!! 😵😆

W3/D5 Optional Full Body Workout

Such a hard lesson to teach yourself but probably the most beneficial overall!!

Great insights, as I reflect on the information discussed, I do notice my body operates at a more optimal level with more sleep/rest in the bank, than on 5  hours of sleep. 
Thank you for sharing great content!💚

I loved this chit chat! This has been something that I feel like I’ve grown in so much over these past few challenges. I notice the times when I’m using its as an excuse rather than as a need.

Taylor

To Rest or Not To Rest

Loved it!!!! Pushed me till the very end! Glad to do it!

🔥That was a good one! Note to self…If you think your bands might snap…they are probably going to snap 😬😅

W4/D1 Legs and Core Get Stronger 3.0

W4/D2 Back and Chest Get Stronger 3.0

Chris Lwanga

W4/D3 Bicep and Tricep Get Stronger 3.0

I know I am going to be sore tomorrow! Great one!

I sound like a broken record, but I love this one too!! 🔥

W4/D4 Shoulder, Glute, and Core Get Stronger 3.0

Had to improvise since the gym was crowded, but I got it done!

Oh boy did this workout humble me! I've been out of the gym for awhile due to every excuse and just not feeling weights right now. I pretty much only want to work on my running and that's what I've done. I've lost almost 20 pounds since August and now I know...it was all my muscles. I knew I've lost my butt but I didn't realize how much muscle I've lost. Whew. But I knew I loved this workout from when I did the program so  I went back to what I loved!

Brandi

Perfect full bod movement after a flight 💜

Allie

W4/D5 Optional Full Body Get Stronger 3.0

That was great information, I like the excitement of different sets, or exercises, perhaps that’s why I’ve been inconsistent but it makes sense that to achieve something such as strength or a goal, it needs to be quite repetitive even on the ‘boring’ days. 

Thanks for sharing good content

Totally agree with the random fun workout thing for no reason, haha but to find motivation to keep going

W2/D1: Legs and Core Get Stronger 3.0

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