Name: Playbook - Hannah Bower - W3/D1 Legs and Core Get Stronger 3.0
Uploaded: 2023-12-12T00:44:19.566Z
Duration: 50 min
Description: W3/D1 Legs and Core Get Stronger 3.0

The conditioning followed by the core circuit 😮‍💨 🔥.

Cleo

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

Morgan

Sirma

Yay for learning a new way to do back extensions at home!! Thank you! I love all the new home modifications I have learned from you! It is seriously so appreciated! 🔥

Brittney Howell

Lindsey

Late night session but got it done! The abs burner gets me every time! 😆😆

Nikki Ouk

Carina

One of my favorites I always come back too!!

Jaclyn

Britt

That ab burnout is CRAZY 🤪 🔥🔥🔥

Cynthia Contreras

Alona

I’m sweating 😓. Those side planks and squats at the end got me. Great workout though as usual. 🔥

Dedra

Arpita

Getting better at positive self talk and lifting heavy

Delaney

So good! Really broke a sweat on this one

Hannah

I called it quits after doing the conditioning one time LOL! It was a good workout though! I usually hate leg day!

Alex

Conditioning and abs killed me! Another awesome workout!

That ab burner and the conditioning got me real good.
Could do 2 rounds in 10mins
But wow! All the goodness❤️❤️❤️

Sumaiya

Nicole Loewen

Shaking!! 🔥 you don’t realized how strong you gotten until you can do a workout without modification I love that feeling! 🤗🤗

Cassie

Rylee

Woah that was such an awesome workout!!! Sweat is gold baby! 😆💪🏼

Gabi

Really feeling this workout this morning! That conditioning at the end almost knocked me out but I modified the side planks with the knee and it brought more endurance to finish! Wooo🥵

Janine Ducharme

Having the set rest times is really helpful for leg days since I’m more prone to rest longer bc legs are hard 😂

Shannon

Even though I’m getting stronger still have shaky 🦵!!!

Holy moly!!! I forgot about how awesome those back extensions are! And I've never been able to figure out the right equipment to do the hamstring curls at home, but today I did it on the foam roller and it was killer!!! Feeling strong 💪

Maddie

Those sissy squats were a new, tough move - it was a love/hate relationship 😅

Taylor

Mckenna

Great workout!! I had some interruptions with my little but I was able to jump right back in 🤍❤️

Caitlin

That ab burner, to think I almost skipped that 🤣🤣🔥🔥

Ashley 

Evelyn

This is favourited for a reason! Such a damn good workout! 💪🏻

Janine

Loveeeed this one! Killer core at the end there

Brooke

Reagan 

Phew! Back to business after a whole food cleanse and this was definitely the workout to come back to! 🦵🏼

Loved this workout! Very isolated to the legs and core primarily

Kendra Kajer

I love finishing with that ab burnout 💪🏽

Jackie

The conditioning is my absolute fave with this workout

Rebecca Milway

Amanda

Stronger today with the lunges. Used 115 for the slow lunges and upped heavier on the deadlift walks for the last two rounds.

Sheina

Love seeing my improvement on certain exercises!

Alexandria

Holy smokes! This was a tough one. Feels awesome to work hard!

Claire Stack

Only reason I did not give it five is because I could not finish the conditioning or the hour burn out. My back started to spasm in the middle of the third series of exercises so instead of hurting myself I did some light stretching and called it. But those three sets of exercises I did were very nice

Jessica

Workout:
Stationary Reverse Lunge
Walking Romanian Deadlift ss Back Extension
Goblet Squat ss Hamstring Curls

Conditioning:
Track Starters
Sissy Squats
Side Plank Taps
Jump Squats 

Finisher:
Ab Burn Out

Stationary means that all your reps will be done in the split stance before switching sides. 

Equipment modification: barbell, dumbbell, or kettlebells

Reps are per side

Recommended reps:
6-8 barbell
8-10 dumbbell

For an in-depth review of reverse lunge head over to the tutorial highlight.

Form:
- Engage your core, neutral spine, retract your shoulders
- Keep your chest up and place the bar on your upper back
- Step back and bring your knee down until both legs are at 90 degrees
- Press until your both legs are extended. Stay in this position for all your reps before switching to the next side.
- Work both sides

Slow Count Stationary Reverse Lunge

You will need a pair of weights, a stability ball or a bench/steady surface

Reps are per side

If you do not have the space to walk, alternate sides while remaining in the same space

Form:
- Engage your core, retract your shoulders, neutral spine
- Start with weight in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
- As you come to standing step forward onto your back leg and perform an RDL on the other side

Walking Romanian deadlifts

Equipment Modifications: if you are at a gym feel free to use the back extension machine. If you are at home you can use: stability ball, bench, chair, side or edge of a sofa or ottoman

If these still don’t feel great substitute with Superman’s 

Form:
-place your hips on the edge of a surface and wedge your feet against a wall or sofa 
-With an engaged core and neutral spine lower your torso 
- Using your low back muscles, glutes, and hamstrings lift your chest back to upright

Back Extensions

Walking RDL ss Back Extension

You will need a plate/book/surface/edge, a weight, and a stability ball/rag/foam roller/firm medicine ball for this superset

Equipment modification: you can absolutely do these on the ground

Form:
- Elevate heels onto a weight plate, edge of a stair, a stack of books or any steady surface
- Hold a single dumbbell in the goblet position (at your chest/under your chin)
-Engage your core
- Lower into the bottom of a squat
- Stand up to full extension

Heels Elevated Goblet Squat

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

You can do Laying on your back hamstring curls from last week too.

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

Heels Elevated Goblet Squat ss Hamstring Curls

In 10 (or however many minutes you have available) go through this circuit as many times as you can:

10 track starters
10 sissy squats
10 side plank taps
10 jump squats

Modifications: remove the jump

Reps are per side

Try and be as explosive as you can

Form:
-Start in a runners lunge
-Keep your chest tall and back flat
-Drive your back knee up to a 90 degree angle by pressing through the glute on your front leg
-Jump as high as you can
-As you come down, land back into your runners lunge position

Track Starters

These are a challenge! Be kind to yourself before you get frustrated.

Modifications: hold onto a surface as tight as you need, hold onto a band, limit range of motion.

Substation: seated leg extensions (band or dumbbell) Bodyweight leg extensions, sumo squats, front squat  

Form:
-With or without holding onto something for stability lean back with an engaged core 
-as you lean back lower into a squat as far as you can while keeping your balance
-once you hit your depth come back to standing

Sissy Squats

Modifications: drop your bottom leg onto the ground for support, limit range of motion, break the movement up, laying side leg lifts 

Reps are per side

Form:
-Start in a side plank position, either on your hand or elbow
-Engage your core and keep your hips high
-Lower your hips to the ground
-Use your obliques to lift your hips back to side plank

Side Plank Dips + Adduction

Modification: take the jump out and perform air squats

Form:
-Start feet hips width distance apart
-Chest tall, core engaged, shoulders retracted
-Sit your hips back and lower until your hands touch the ground
-Keep your butt low
-From the ground explode through your squat and jump as high as you can
-Land back down into a squat position and touch the floor

Squat Jumps

Conditioning

W3/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

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 💕

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

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!

W2/D1: Legs and Core Get Stronger 3.0

🥵😫. 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!

Kathryn

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!

Keri

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

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.

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

Kiki

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

Leigh-Ann

Love that you talk about balancing progress and boredom. Realizing that sometimes moving our body in a fun way may not be pushing towards a asthetic goal, it could very well still be achieving a mental goal (enjoying moving for moving)

W3/D1 Legs and Core Get Stronger 3.0

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