Name: Playbook - Hannah Bower - W4/D1 Legs and Core Get Stronger 3.0
Uploaded: 2023-12-12T00:44:19.732Z
Duration: 45 min
Description: W4/D1 Legs and Core Get Stronger 3.0

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

Alexandra

Morgan

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

Brittney Howell

Wow that was intense! I could only get 3 sets of the conditioning but it was a doozy!!

Lindsey

Get Stronger 3.0 is one of your best programs! Maybe you‘re thinking about a 4.0?! 💪🏼😃 Would be sooo nice!! The conditioning always shows me where I‘m standing at least!

Carina

Dang that conditioning gets me every freakin time!!!! 😵😵😵

Nikki Ouk

First one back from vacation 🥵 I forget the killer burn she provides!! Looks simple, but a brutal and well worth it burn 🔥

Britt

Sumaiya

Alona

Great leg and core workout to start my week. Loved the slides and other workouts that are new for me. 🔥

Dedra

Delaney

Brittany

Love hate relationship with the Bulgarian super set😂

Taylor

That condition at the end is always so tough I always say that I can’t do 5 rounds then I keep telling myself to just keep going just keep going 😆😆

Just another reason to be grateful for working out, my body, and that leg day feeling 💪🏼💪🏼💪🏼

Jillian

No matter how many times I do Bulgarian Split Squats, they still kick my butt!!! Such a great workout!!

Nicole

This week is so good, I’m repeating it and going heavier

Justine

The conditioning for this was fire 🔥 LOVED the bear plank banded abduction.

Omg loved this one!! I know I’m gonna be sore the next couple days. Thanks!

Amanda

Round 5 had my legs on fire 🔥 Managed to push through 😅

Lexi Lou Williams

5 rounds of conditioning 😈 I’m loving these workouts!

Cassie

Kate

What do you eat before the gym? Some days I feel like I’m too full, others I’m dying to eat mid workout!

The RDL supersets really took me by surprise! Definitely tougher than they look 😅

Lynda

Ahhhh!!! That condition was brutal!!! I almost gave up but I pushed myself to get all 5 rounds in!! Yeah baby!! 😆💪🏼

Gabi

Shannon

That was great! It required a lot of mind muscle coordination but a nice challenge! I only did two rounds of the conditioning and will try to finish the other 3 rounds later today! Thank you!

Janine Ducharme

Maddie

I won't be walking for the foreseeable future 😂🤪

Caitlin

Best one yet!  I say that with every workout but seriously my favorite

Duke1234!bow12

Fifteen pep talks later and my legs are shaking…

Courtney

Love this workout! the conditioning gets me every time! 😝😝

One of my favorite workouts. Keep coming back to this one

Imani

I could only get through 2 conditioning rounds before I lost all ability to have good form despite modifications. 
This was a burner 🥵

Renee B

Jessica

I hated the conditioning…but loved it at the same time lol. Slowly getting to lift heavier weights without my back hurting 👍🏼

Reagan 

Oooo 🔥🔥🔥🤩🤩🤩😍😍😍 absolutely killer and one of the best workouts I’ve had in weeks! Thanks Hannah!

Laura

Stacey Carroll

Favorite leg day so far! Sadly the foot slide workout was not feasible as the weight kept falling off my foot every time I moved it. Might try ankle weights next time.

Jackie

My legs and glutes are on fire!  Love it!  The conditioning, as always, is the kicker!

Jen B

Let's couldn't survive the whole conditioning lol

Alleah

Went up to 40s on Bulgarian lunges and felt strong! One day at a time. Working on leaning out now

Sheina

5 rounds is so hard mentally but so satisfying to finish 💪

Nicole Loewen

Workout:

Pause Deadlifts
Close Bulgarian Split Squat ss Far Bulgarian Split Squat
Deficit Sumo Squat ss Plate Slides

Conditioning:
glute Kickbacks
bear plank abductors
kneeling ISO adductor hold
bee stance squat

Equipment Substitution: kettlebell or dumbbells

Modifications: remove the pause

For more in-depth review of deadlifting form head over to the tutorials highlight

Recommended reps:
barbel 6-8
dumbbell 8-10

Pick a weight where the final 2-3 reps of the set are very challenging.

Form:
- Place the bar just above your feet
- Engage your core, neutralize your spine, engage your lats
- Pull the bar up with neutral spine 
- Shift your weight into the middle/heel of your foot
- Keep the bar close to your shins as possible
- Reach full extension keeping your upper body tight

Pause Deadlift

If you can, have zero to no rest between your close stance and far stance. 

The closer your leg to the bench the more you will feel it in your glute and quad. The farther away from the bench the more you will feel it in your hamstring and IT band. We want to work both!

You will do between 6-8 close and 6-8 far

Equipment Substitution: can add a barbell, KB, or DB

Modifications: static lunge on the ground, or hold onto a bar/shelf for balance

Form:
- Begin with a dumbbell in each hand, engage your core, retract your shoulders stand tall
- 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

Close and Far Bulgarian Split Squats

You will need stacked plates (books, or bench work) and a plate/rag for this superset.

Equipment Substitutions: plates or books that are stacked against a wall

Modifications: remove the deficit and perform on the ground

Recommended reps: 10-12

Form:
- Stand in a wide toed out stance 
- Engage your core, retract your shoulders, keep your chest tall
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground or as far as you can
- Stand up to full extension

Deficit Sumo Squat

Equipment Substitutions: dumbbell/kettlebells. You can also place them on a rag/piece of cardboard and perform on a smooth surface

Movement substitutions: Inner thigh lifts, copenhagen plank, cossack squat, side lunge

Form:
-Engage your core, retract your shoulders, neutral spine
-Hinge at the hips and slide the weight using your inner foot over across your body
-Do NOT let your knee cave inward
-Repeat on the other side

Plate Slides

Deficit Sumo Squat ss Plate Slides

You will need a cable machine or band, and a knee high surface (bench or chair) for this superset

Equipment Substitutions: you can do these with a resistance band or with body weight or even a booty band

Modifications: limit resistance, go onto your hands and knees

Recommend reps: 10 kick backs + 10 circles per side 

Form:
-Engage your core and hinge at the hips if standing, if on hands and knees neutralize your spine
-Without moving your chest or torso use only your glutes to kick back your leg to extension
-Lower to starting
-Finish with circles

Cable Kickback + Circles

Equipment Substitutions: you can do these with a resistance band or with body weight or even a booty band

Modifications: limit resistance, go onto your hands and knees

Reps= 10 per side

Form:

Bear Plank Abductors

Equipment Substitution: kettlebell dumbbell 

Modification: remove the weight, or do standard lunges 

Form:
-start in a staggered stance where your back foot is near the back of your front foot.
-most of your weight will be on your front leg while your back leg is used for support and balance 
-this is a great way to prep for single leg squats and Bulgarian split squats

Bee Stance Squat

Conditioning

W4/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

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!

Cynthia Contreras

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

Great burn 🔥 good thing I washed my hair yesterday 🤣

Kaitlyn

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

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

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

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)

Burgundy

When Boredom Strikes

Only could do 5 minutes of the conditioning but still showed up!

Wow my legs are dead!! So good and so intense!!

W5/D1: Legs and Core Get Stronger 3.0

Woot woot! 
Got this done! The conditioning got me real good 🙌🙌🙌

W5/D2 Chest and Back Get Stronger 3.0

Reduced weights and getting back to a routine! 
Felt so good after a while🙌...those bicep curls in conditioning got me real good 🥹🥹

W4/D1 Legs and Core Get Stronger 3.0

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