Name: Playbook - Hannah Bower - W2/D1: Lower Body Foundational Fitness
Uploaded: 2024-01-18T19:28:17.861Z
Duration: 55 min
Description: W2/D1: Lower Body Foundational Fitness

First day back after a cruise, lots of food, and a terrible cold! Thankful for a guided program to get me back into routine

Morgan

I’m finding a lot of weak points in myself. I LOVE THIS PROGRAM. Getting so strong!

Elise

Taylor

Today I hit my previous 1 rep max for 5 TWICE and I am PUMPED

Another deceptive workout, in the best possible way 🥵😍💪🏻

Leah

Wow I think I died between each rest and was resuscitated by the timer going off 😭🥵🥵🥵🥵

Brenna

Tracy

The bstance squats into Bulgarians were dreadful but great, ya know?

cozette

Did this by choice today and am now questioning my life decisions

Courtney

Helena

I might not ever walk again. Like seriously. B-stance squat and then 25 bulgarians/bss pulses trisets? Hannah come on! What were you thinking? I am dead lol.

Sirma

Carina

Megan

Maddie Sublette

Did not want to work out today, but I pushed through and got it done!! That did NOT disappoint 🦵🏼🔥❤️‍🔥

RIP to my legs… feeling more like my old athletic self every lift!!

Emily Cox

Just about couldn’t make it through some of those after killing my lower body in full body yesterday 😂 but modified, dropped weights for the last set, etc. and got done! 💪🏼🔥

Krista

It looks easy, but it's spicy🔥🔥🔥 feeling good

Melissa

🔥🔥🔥 it looks easy, but it's spicy

Tiari

Those Bulgarian twists and pulses!! 🥵🥵💪🏼

Roslyn

Holy cow.  This was so hard in the best way!

Michelle

Bulgarian split squats 😮‍💨😮‍💨😮‍💨

Casey

Jaime

Brandi

Elisheva

Hannah, I love you! This was incredible. The more workouts I do on here, the more respect I have for you. And the more I love my own body and it’s strength 🙏🏻❤️

Elizabeth

This was a killer, heavy breather and just pouring sweat. So good.

Erin

Beatrice

I love weight training…. Thanks for your guidance

Arpita

Great way to start Saturday! I felt that burn the entire time!

Emilia

I love you but 🤬🤬🤬🤬🤬🤬
💀⚰️

Leigh-Ann

Feels so good to get back at it after a week of travel!

Jessica

Kelsey

Wow that was tough one but good, love these types of workouts

Katherine

Sarah

Nicole Loewen

A week behind but not giving up! Let's see if I can walk tomorrow after all those squats🥵

Anessa

Now Hannah, you’re wrong for the B-stance squat + Bulgarian squat + pulses triset 🥹🥹🥹. My legs absolutely HATE me right now 😂.

Cleo

My legs are shaky but we made it back to the car from the gym 😂

alejandra

That Bulgarian series has me in tears.  Legs are trembling after today

Caroline

Almost had me in tears.  This was a mind game after a really rough day of work-and really challenging.  Just what I needed to get in a better head space!!

Kristen Barber

Lauren

I thought the Bulgarian split squats might have been the end of me but alas I survived. Great workout!

Emily Pokrywka

Glad I have a home gym because I think I made have shout some curse words during this. 🔥🔥🔥🔥

Meghan

I was excited for the Bulgarian set  and it did not disappoint 🔥

Felt amazing! Push hard! Can’t wait for W2/D2

Kayla Stock

Week 2! So proud of you all! It’s Monday which means we’re squatting.

The progressive overload for our squat is we are adding an additional working set! Woop woop! 

If you can, increase your weights. You’ve got this!

This is a warmup to help get our posterior chain mobile and ready to squat.

Reps are up to YOU. Perform each movement for however long you feel your body needs it!

Recommended time; 30-45 seconds OR for however long feels good 

Modifications: limit range of motion, remove the circles and perform forward and backward rocks 

Form:
-Start in a kneeling lunge with your ribs stacked over your pelvis
-tilt your hips forward and gently begin to push your weight into your front foot. 
-once you hit a forward leaning lunge position that feels good to you, place your hand on your knee
-begin to circle your knee forward with your hips
-you will feel this in your ankle, knee, and hip flexors
-as your knee circles towards you, sit your hips back
-play around with alternating which way you circle your knee.

Forward Leaning Knee, Ankle, Hip Circles

Recommended time: 30-45 seconds OR however long feels good.  
Equipment modifications: can hold onto a band, ledge, pole, or table leg.  
Modifications: can perform without holding onto a ledge, limit range of motion, limit depth 
Substitutions: seated butterfly stretch 
Form:  - Start in a deep frog squat in front of a stable surface - Glutes are low, feet are flat on the ground, toes pointed forward, knees pointing outward, chest is tall with your ribs stacked over your pelvis - Grab onto your surface and begin to rock your weight from one foot to the the next - As you rock lean your weight into your side-body and lat muscles creating a big stretch from your armpit to your hip - Rock for as long as feels good

Frog Rocks

Recommended reps: 30
Can add booty band, or light weights 

Modifications: limit range of motion, squat to chair 
Form: 
-Start standing in front of your bar or weights. - Depending on your hip anatomy, your feet will be anywhere front shoulder width apart or slightly wider than shoulder width.   - Toes are straight ahead or slightly turned out, but never inward - Think about ribcage stacked over pelvis keeping a tall chest.. Knees are aligned over your ankles. 
- Begin to squat by hinging at the hips while you bend your knees. - Think about shifting your hips and glutes to the back wall and about shifting your weight into your heals, do not let your weight come forward to your toes. - Continue to press knees away from each other. Think about spreading the ground apart between your feet. - Lower until hips are parallel with the ground or as far as range of motion allows - As you stand, continue to keep your knees from falling inward, you can think about allowing your knees to push outward a bit. - You want to move in one solid flow. Chest + hips raise at the same time!
- Keep chin and head neutral throughout (no tucking or arching your chin), keep upper chest tall and neutral (no rounding)

Bodyweight Squat

Squat Warmup

*weights Hannah use are for demonstration purposes, please appropriately challenge yourself* 

Warmup sets: 2 (8-10 reps)
Active sets: 4 sets of 3-5 reps 
Progressive overload: adding a set. Can you increase weight?

Modifications: limit weight, limit range of motion, squat to chair 
Substitutions: dumbbell goblet squat 

Form: (for more in depth see tutorials video) 
- Start standing in front of your bar or weights. - Depending on your hip anatomy, your feet will be anywhere front shoulder width apart or slightly wider than shoulder width.   -Toes are straight ahead or slightly turned out, but never inward -Think about ribcage stacked over pelvis keeping a tall chest.. Knees are aligned over your ankles.  - Begin to squat by hinging at the hips while you bend your knees. - Think about shifting your hips and glutes to the back wall and about shifting your weight into your heals, do not let your weight come forward to your toes. -Continue to press knees away from each other. Think about spreading the ground apart between your feet. -Lower until hips are parallel with the ground or as far as range of motion allows - As you stand, continue to keep your knees from falling inward, you can think about allowing your knees to push outward a bit. -You want to move in one solid flow. Chest + hips raise at the same time!
-Keep chin and head neutral throughout (no tucking or arching your chin), keep upper chest tall and neutral (no rounding)

Squat

This Triset is meant to flow from one movement to the next. Try and rest minimally between movements.

Take your rest after each set.

*reminder* weight Hannah uses is for demonstration purposes, please choose appropriately challenging weights. 

Recommended reps: 6-8
Recommended weight: medium to heavy
Recommended tempo: slow ( 3 second count on the way down, 5 second hold)

Equipment substitutions: dumbbell, kettlebell, booty band, bodyweight 
Modifications: perform without the weight, without feet elevation 
Substitutions: hip thrusts (shoulders elevated) 

Form:  -start laying on the ground with your feet firmly planted in the ground (or on some light elevation)  -perform a pelvic tilt, tilt your hips forward (see tutorial highlight for more in depth review) -lift your hips off the ground maintaining a pelvic tilt  -Appropriately engage your core and your glutes. Feel it in your hamstrings? Tilt your pelvis upwards) -lift as high as you can off the ground, even if it is just an inch or two. Think about driving your feet down to earths core.  -at the highest you can bridge, pause for 5 seconds -lower down on a slow tempo count of 3  -Repeat until reps are complete

Eccentric Glute Bridge + Hold

Recommended reps: 8-10
Reps are per side
Recommended weight: bodyweight- light

modifications: increase the elevation

Substitutions: single leg hip thrusts (shoulders elevated) 
Form:  -start laying on the ground with your feet firmly planted in the ground (or on some light elevation) 
-lift one leg straight in the air so that your weight is pressing into the remaining planted foot -perform a pelvic tilt, tilt your hips forward (see tutorial highlight for more in depth review) -lift your hips off the ground maintaining a pelvic tilt  -lift as high as you can off the ground, even if it is just an inch or two. Think about driving your foot down to earths core.  -at the highest you can bridge, pause for a second or two -lower down slow and controlled -Repeat until reps are complete and then switch sides

Single Leg Glute Bridge

Recommended reps: 8-10
Recommended weight: bodyweight

Modifications: perform on an elevated surface (edge of bench, couch, bed)

Substitutions: Superman’s, back extensions, hip thrust, bodyweight glute bridge

Form:
-start laying on your stomach with your hands planted on the ground beside yours shoulders
-bend your knees at a 90 degree so that your feet are in the air, bottom of your feet are pointed towards the ceiling
-spread your knees out at a 45 degree angle so that your knees are facing away from each other and your feet fall inward towards each other, like a diamond 
-from there, engage your glutes and hamstrings to see how high you can lift your knees and thighs
-it may only be an inch or two, that’s okay. 
-lift as high as you can, then lower down to the ground
-repeat

Frog Pumps

Ecc. Glute Bridge ss Single Leg Glute Bridge ss Frog Pumps

Another Triset! Read the reps for Bulgarian it includes the weighted full range as well as the pulses 

The Bulgarian split squat and pulses are shown in the same video. The goal is to drop your weight and immediately go into the pulses.

Reps are per side 
Recommended reps: 8-10
Recommended weight: medium 

Modifications: limit weight used

substitutions: single leg squat to chair, Cossack squat, forward leaning lunge 

Form:
-start standing with your chest tall, ribs stacked over pelvis and feet hip width distance apart, like you would a standard squat 
-Take one leg and step it backwards out at a 45 degree angle so you have a staggered stance
-hold one of your weights on the outside of your front leg and one of your weights on the inside of your front leg
-keep the majority of your weight on your front leg
-begin to hinge forward as you lower into a squat by bending both knees
-use your back leg for as much or as little support as you need
-lower as far as range of motion allows or until knees are around 90 degrees.
-press through your front foot to come to standing.
-repeat

B-Stance Squat

Recommended weighted reps: 8-10
Recommended pulses: 10-15
Reps are per side
Perform weighted + Pulses on one side first then the other

Equipment substitutions: bench, sofa, ottoman, stacked plates, chair, stair 
Modifications: lower height of your surface, limit range of motion, remove weight and perform bodyweight 
Movement Substitutions: b-stance squat, stationary forward lunge, single leg squat (to chair) 
Form: -Start standing in front of your steady and safe surface. -Pick up one of your feet and place the foot on top of an elevated surface, it may be helpful to have toes tucked under. Can be helpful to hold onto a bench, wall, or rack during this part -Think about standing tall with your ribs stacked over your pelvis, and your grounded foot is firmly planted with toes pointing forward or even slightly outward, but never inward -Hold your weight(s) down by your side -Begin the split squat by hinging your hips and glutes to the back wall at the same time you bend your standing leg.  -Chest remains tall, chin and spine neutral, you can hinge forward at the chest. -Core is properly engaged at this time to manage any abdominal pressure you may have -Lower until knees are 90 degrees or as far as range of motion allows -Do not let your knee fall inward on the way down, bottom of the rep, or as you press to standing. Knee can push slightly outward as you stand -Push through your front leg to come back up -THEN you will drop your weights and lower halfway down to perform your pulses
-with your knees bent pulses up and down in small miniature reps for 10-12 reps

(Read rep count) Bulgarian Split Squat into Bulgarian Pulses

B-Stance Squat ss Bulgarian Split Squat ss Bulgarian Pulses

You will need a bench or steady surface for this finisher.

Recommended time: 20-30 seconds 
Per side 

Modifications: play around different knee placements. The closer the bench/surface is to your knee the easier. Bending your lifting leg also makes it easier !  
-Substitutions: inner thigh machine (adductor), inner thigh leg lifts, seated medicine (or yoga) ball adductor squeezes  
Form: -tart in a side plank with your foot(harder) or knee (easier) on a bench, elbows or hand laid flat on the ground depending on bench height -press into a side plank by appropriately engaging your core and driving your hips upward -keep your hips high and stacked on top of each other -engage your inner thigh of your bottom leg to lift your foot (if leg straight) or knee (if leg bent) as high as you can. -it’s okay if it’s only a few inches  -hold for the recommended time -repeat

Copenhagen Plank Hold

Recommend time: 30 seconds

substations: belly bumps (relaxing and drawing rather than cinching)

Form:
-start on your hands and knees, with your hands underneath your shoulders and your knees underneath your hips
-engage your deep core, pelvic floor, deep core as you perform a deep exhale
-continue to breathe, with each breathe draw in your tva tighter and higher
-on your inhales, maintain your cinch rather than relaxing it

Core Cinches

Finisher

W2/D1: Lower Body Foundational Fitness

Tylar

Dani

Excited to start! I have been wanting something like this for awhile but didn’t know how excited I really was intil it was offered!

Mandatory Viewing, Please Watch All Videos

Hi Hannah, how do I join your foundational challenge Facebook page ?

Holly

Sooo excited to learn more about why and how to do these movements! I think it's going to be a fun twist to mindset mondays and can't wait to learn more!

Excited to learn pull-ups too! Didn’t know that was part of this. Tried to learn those on my own for 8wks and made barely any progress

Foundational Fitness Coming May 15th

Very helpful. I appreciate the explanation of increasing weight and why. 
Thank you.

Jenny

Great info!! I can’t wait to get started. Hopefully I don’t max out my weights otherwise I’ll be upgrading the home gym

Cristine

What If I Don’t Have A Barbell/Pull-Up Bar

Brittanee

Anything will be overload for me! Been like a month since I’ve been in the gym due to injury so … lightweight! And not Ronnie Coleman lightweight 😂

Dani Pasano

Progressive Overload

Yes! This is helping so much and is exactly what I'm needing.

Nargis

Andrea

Squat Tutorials + Equipment Substitution

Jade

Great to really get the technique correct, I’ve always been worried about injuries with deadlifts and hence avoided with any weights

Kayhlia

I legit wanted to “like” that multiple times haha

Deadlift Tutorial + Equipment Substitution

Your lovely to really explain all these things everyone else Ive come across DOES NOT they automatically assume you know all these different things

Uff tough stuff, but great for the core engagement

Briana

Pull-Up Tutorials + Equipment Substitution

Amazing modifications when standard workouts just expect you to do the full push up 🙄🤯 thank you!!

That was sooo helpful with all the ideas & variations! Makes this seem so much more attainable!

Push-up Tutorial

Before: 
Squat, 84
Deadlift, 84
Pull-up/row, a couple at level 7 on bar rack
Pushup, eccentric from hight box at gym
After
Squat, 94
Deadlift, 144
Pull-up/row, 7 reps at level 11 on bar rack (4 levels lower!)
Pushup, 8 on the floor, not to the floor yet, bit didn't need my knee!

I cannot believe how much progress I've made! Tbc

I didn’t get to finish the program in the 6 weeks but wanted to do my buy out anyway! Definitely improvements! Next time I do this I’m hoping to be in a gym because I’d love to see how much progress I could make with the right weights and equipment!

Optional Buy-In

So amazing! Love how well you walk through every movement and the mobility exercises at the beginning. As a newbie, this is all so helpful 🫶

Keara

giraffe legs at an all time high right now 😅😅💪🏼

Brianna

W1/D1: Lower Body Foundational Fitness

I always underestimate slowing things down!

Brittney Howell

W1/D2: Upper Body Foundational Fitness

Had to skip a few exercises because my chest isn’t ready ! But felt good to lift heavier today

Made this a little more hitt like today with reducing weight and rest times! Loved it!

W1/D3 Full Body Foundational Fitness

Excited to get back to running! Loved this part last time!

Run before weights this session. Cooked! 🥵

Simone Fisher

This is always a mental battle on the way back up for me. BUT my paces increased 😈 my fav kind of progress!

Katie

W1/D4 Optional Cardio Foundational Fitness

Another great one …. Loving the variety in this program

Cynthia Contreras

W2/D2: Upper Body Foundational Fitness

Still recovering after vacation and illness. Had to add extra rests in this one. Hopefully can redo when feeling back to normal

All I have to say is WOW…. If I don’t have a six pack tomorrow after that core finisher I’ll be shocked 😂😂😂

W2/D3 Full Body Foundational Fitness

Would love slightly further but great workout 😊 thanks 🙏

W2/D4 Optional Cardio Foundational Fitness

I have been lifting for a couple years and this is the first time I have ever heard of progressive overload as something other than increasing weight. This changed my entire perspective. Thank you guys for sharing this. I feel a lot better about my workouts now.

I really needed to hear these. Thank you.

That was me the other way wanting to go harder at the glute bridge and didn't go my way 🤣🤣🤣 ate the humble pie and went back to usual weights

Sumaiya

Progressive Overload: How to challenge yourself & get better

Still recovering from sickness. But besides that I still highly underestimated this workout.

Audrey

Dayna

W3/D1 Lower Body Foundational Fitness

Boy oh boy did this prove much harder than I expected …. Still struggling with my eccentric pull ups…. But I was able to do the first set on the bar without having to move down to the ground

W3/D2 Upper Body Foundational Fitness

Aaarrrgggghhh, those push presses, that finisher 🥵 I'm so dead.

Thought my arms were going to give out at the end 😂

W3/D3 Full Body Foundational Fitness

I impressed myself with this one! Loved the circuit style. Kept my mind engaged and focused.

Not a runner so these are tough but a great challenge!

W3/D4 Optional Cardio Functional Fitness

HOLY QUADS. I hope Hannah is ready to pay for my wheelchair for the next 5days. So painful and so rewarding

Jennifer

I love how flexible this program is. I make the main exercises my mandatory exercise and then add whatever I want! Today I did clamshells and kneeling hip rotations instead of the plyos because my pelvic floor wasn’t feeling it, and it still was an excellent workout!

This is the sweatiest I have been the entire program!!! Hit a PR too!

W4/D1: Lower Body Foundational Fitness

a good way to start another week. been feeling stronger than I ever have 💪🏼

Loved the burn out at the end and the core!! 🔥

Jessi

I did NOT want to workout today…. I tried 3 different times today before I finally committed and did the workout! But I completed it and I’m happy I did

W4/D2: Upper Body Foundational Fitness

Took a small break because of an injury… but felt so good to get back at it!

I feel getting stronger and this is priceless.

Just as enjoyable this week as week 1
Enjoying the feeling of having better form and muscle control little by little

W2/D1: Lower Body Foundational Fitness

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