Name: Playbook - Hannah Bower - W5/D1: Legs and Core Get Stronger 3.0
Uploaded: 2023-12-12T00:44:19.836Z
Duration: 45 min
Description: W5/D1: Legs and Core Get Stronger 3.0

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

Morgan

Brittney Howell

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

Lindsey

Woah!! Dripping that sweet sweet sweat! 😅😅

Nikki Ouk

A great workout after taking 2 weeks off! 🔥🔥

Kathryn

Jaclyn

This workout is my favorite lower body!! Love it

Britt

Skipped the conditioning but did bump up weights on all the rest....💪💪

Sumaiya

Major improvements from the first time around!! Form felt way better and use heavier weight for RDLs

Cynthia Contreras

Did the workout last night, but was so💀I forgot to swipe complete 😅 But I slept like a baby!

Maggie

Great workout! Tips how to keep Romanian deadliest from causing mid/lower back pain?

Paid my sweaty dues today!! 🥵 but mood lifter as always

Delaney

Even the second time around it burns 🔥

Dedra

Maria

Andrea

Woah!! My legs are on fire!! 🔥🔥🔥

I did this workout last week and then I had some major stuff happen in my work life and didn’t workout again all week. So repeating last week! 💪

Cassie

Kate

Week 1 DL - 80# 
Week 5 DL - 150# 
😈😈😈😈

Diane Male

Time ran short so couldn’t do conditioning but this was a great workout even 2nd time around! Happy Labor Day 💪🏽

Rylee

That felt soooo good! Went up in weight, I’m interested to see how my recovery will going up with my weights. If recovery is longer, does that mean I’m going too heavy?

Janine Ducharme

My legs are on fire!!! After 4 rounds of that condition daaang!! 🔥🔥🔥🥵🥵

Shannon

That conditioning was killer but awesome 💪🏻

Taylor

Shelby

SAVING THIS TO MY FAVORITES. I loved this one Hannah. So fun,different and challenging 🥰

Caitlin

Looking a little like a new born giraffe walking out of the gym but it’s all good

Christa

Woohoo! Deadlifts at 205lbs...not my PR but it's been awhile since I've pushed myself past 200.💪

Jennifer

Holy moly 😅 this was a fantastic workout and I’m drenched. Sweat is gold!

Kelly OConnor

My legs are hello and I'm sweating profusely. Definitely getting stronger though and I love it!

Jen B

I misread the first exercise and thought it was regular deadlift😂. Anyways, I was able to do 165x6! That was my max for the buy in workout. And as always, the conditioning had my legs on fire.

Cleo

Great leg workout! On my last set of deadlifts I went up to 185 pounds and didn’t make all six reps but I am so proud of myself for picking up that weight!

Sheina

Nicole Loewen

Nikki

Love leg days! Goal is to grow glutes and quads 💪🏼🍑

Stephanie

Aissa Trevino

Camille

Another great one!! They keep getting better

Geesh, hard today!! Glad that’s done!!!

Alona

Andree

This was a great workout for a snow day at home. The modifications were easy to make and this workout left me drenched in sweat!

Haley DelGreco

Danielle

This one killed (in a good way)! I could only do three rounds of conditioning because the last two were done with an upset 24lbs 1 year old in my arms 🤣💙

Cassandra

Melisa

Have a 15k in 3 weeks so  trading conditioning for runs at the moment but I moved up in weight on squats and step ups today! 💪💪💪🏃‍♀️🏃‍♀️🏃‍♀️

Welcome to your first workout! Remember to modify to your needs and your equipment, you’ve got this. This is just the first workout out of many, the first step out of a lifetime of growth, no need for pressure or perfection, you’ve won the workout just by starting it💛

Workout:

Romanian Deadlift
Overhead Single Arm Reverse Lunge ss Box Step Ups
Feet Elevated Glute Bridge ss Tuckouts
Dumbbell Front Squat ss windshield wipers

Conditioning: 7 min AMRAP
Squat Pulses
Lungejump + squat jump
Toe Raises

Reps are lower, so increase the weight!

Equipment Substitution: KB or DB, increase repetitions 

Weight recommendations: pick a weight heavy enough where 3-5 more reps would be impossible.

For More in-depth review of Romanian deadlifts, head over to the tutorials highlight. 


Barbell rep recommendation: 6-8
Dumbbell kettlebell: 10-12 

Form:
- Start with bar in your hands as opposed to the floor
-shoulders pulled back, stand tall.
- Slowly lower the weight with a slight bend in your knees, bending/hinging at the hips and keeping your back straight/neutral.
-Your head shouldn’t be pulling up but looking out 10ft in front of you in alignment with your spine.
- Lower weight until you feel a slight stretch in your hamstrings/glutes. Think hips push back as far as they can go while keeping form.
- Drive your hips forward and use your hamstrings/glutes to power back to standing by squeezing your glutes. This will help with form and creating tension within the posterior chain.

Romanian Deadlifts

Reps are lower, challenge yourself to increase the weight

Reps are per side

Modifications: keep the weight down by your side or at shoulder level (both are shown)

Form:
- Holding a kettlebell or dumbbell in one hand and extended overhead keeping ribs tucked down.
- Take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position pushing through heel and hips.
-Don’t let knee cave in as you stand

Single Arm Overhead Reverse Lunge

Reps are lower, challenge yourself to increase the weight

Equipment Modification: sofa, ottoman, chair, or any stable surface. 

Reps are per side.

- Stand in front of a box
- Core engaged
- Step up to full extension as you exhale
- Keep your chest up or slightly leaning forward.
- Lower to ground and repeat with other leg
- Don’t bounce or jump off your bottom foot to step up. This is a controlled movement.

Step-Up

Single Arm Overhead Reverse Lunge ss. Step-Ups

Equipment Substitution: dumbbells or kettlebells (increase reps)

Modifications: perform flat on the ground or elevate your shoulders 

Option to add a resistance band for additional difficulty.

Form:
-Lay on the ground and place your feet on an elevated surface
-Engage your core, tilt your hips forward (posterior tilt)
- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Feet Elevated Glute Bridge

Modification: just hold the tuck position, limit range of motion, or do one leg at a time (bicycles) 

Form:
-engage inner core and maintain
- tuck knees into chest as you lean inward 
- as you extend chest back, extend feet as far as you can go while maintaining core engagement.
-limit range of motion if you need to have proper form:
-exhale and engage deeper as you drive your knees in

Tuck outs

Elevated Glute Bridge ss. Tuckouts

Modification: hold weight at shoulder or down by your side

Option to add a booty band for additional resistance

Form:
- Hold dumbbell(s) at shoulder height
- Engage your core
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Front Squat

Modifications: limit range of motion, side crunches, Russian twists, or perform one leg at a time as opposite to both together 

Reps are per side 

Form:
-lay flat on the ground and engage your core 
-bring your knees to 90 degrees 
-keeping your upper back/shoulders as flat on the ground as you can, lower your knees to one side, then to the next.

Windshield Wipers

Dumbbell Front Squat ss. Windshield wipers

Set your timer for 10 minutes and go through the following exercises back to back as many times as you can.

30sec each
Squat Pulses
Lunge To Squat Jump 
Toe Raises

Rest no more than 30 seconds after circuit before repeating.

Can add booty band or weights for additional challenge

Form:
-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat Pulses

Modifications: remove the jumps, just do air squats or lunges, break down the movements

Can add a booty band or weight to make harder 

Form:
- Start in a plank position, engage your core, hips square to the ground
- Hands directly underneath shoulders
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Lunge to Squat Jump

Can add weight or long resistance bands for additional challenge

Form:
- On the edge of a bench, stair, step, or plate, stand tall, and using only your calves and ankles lift and lower. Don’t bounce up and down.
- Do not swing your chest, keep your torso still
- Go slow and full range of motion

Calf Raises

Bodyweight Conditioning

W5/D1: Legs and Core Get Stronger 3.0

Tammy

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

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

Jessica

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

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

Kaitlyn

W1/D2 Chest and Back Get Stronger 3.0

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. ❤️

W5/D1: Legs and Core Get Stronger 3.0

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