Name: Playbook - Hannah Bower - W6/D1: Legs and Core Get Stronger 3.0
Uploaded: 2023-12-12T00:44:19.912Z
Duration: 60 min
Description: W6/D1: Legs and Core Get Stronger 3.0

Alexandra

That was a GOOD session!!! Second half of a challenge is always fun when you start seeing and feeling progressing your form and capacity!!!!

Cynthia Contreras

Alona

Today felt like a whole new day with a full ⛽️!!! Loved the entire 🔥

Delaney

Arpita

Much needed workout after the Monday I had 🥵

Dedra

Andrea

Kate

Got one round done but feeling stronger each day.

Awesome! Increased my weight which felt really good!

Janine Ducharme

Woah!! My legs and butt are on fire!!! 🔥🔥🔥 great workout! Thank you!!!

Nikki Ouk

This totally kicked my a$$! Holy leg burn out. Thank you! 💪🏼🙌🏻💗

Michelle

Jamie Sturgeon

Shelby

Loved the conditioning!! Did a PR of 155lbs squat 🤘🏻

Taylor

Were you trying to make me passout? 😂😂

Caitlin

Victoria

Got through the entire workout and conditioning this morning! Great way to start the day! 🔥

Victoria Leon

I aM dying!!! 💀💀 such a great workout!

Finding I’m getting better at positions and watching Hannah for direction. I used to be worried about racing through to finish!!!

Sheww today was hard. I was on Week 6 last week and got super sick since Wednesday; so I restarted Week 6 today.  My legs are sore already!! Lol

Katie

Becca

Gave myself no rest day in between day 5 last week and todays day 1… my legs are noodles

Jackie

That one was a doozy🥲. I am DRENCHED. Great workout.

Cleo

This one was a KILLER in the best way possible!

chelsah skaggs

Loved it. That conditioning was a good variety working lots of different muscles keeping me from getting too fatigued too quickly. 🔥🔥🔥

I see we now why it takes an hour for this one... Haha going slow and focusing on form as I increase weights.  Thank you!

Leigh-Ann

Rebecca Milway

Wow what a way to start the week! This was a good one my legs are shaking

Andree

I completed this yesterday and my legs were on fire!! But, I finally was able to do the plank with no pain and with one break! That felt pretty amazing.

Keri

So grateful to have Hannah as a coach. I'm really seeing changes whenever I do these workouts in the morning

Cassandra

Larissa

Kayla Lennon

Going up in weight and feeling strong! Those lunges at the end though. 🔥

Malorie

I had to take a few days off due to a sinus infection (can't get a break from precious stomach bug) but I listened to my body & came back strong today. If I've learned anything from this detox challenge is that I've been making lifestyle changes that are helping me understand that a few missed workouts wont ruin my progress- I just come back stronger!!! 💪❤💪

Aerin

This one was great!  I’m nursing a knee injury so I did slow and a lot of the exercises I did one-legged.  All in all really great though!  Thanks!!

My mind always trues to talk me out of the conditioning, but I'm always happy when I complete it & proud of myself. Really rounds out the workout!!

Tiffany

Got one more exercise in on the last round! And squared 140, which is the highest I’ve gone since starting to work back up after injuries. Was not feeling motivated at all, but proud of my successes still.

Ashley

Well the conditioning got me
Once again 🔥

Ciara

On a cruise but still got through must with limited equip

Laura

Was able to squat 65 pounds without loosing form which is my record so far ! Split squats with 24 pounds which was killer

Loren

Tess Creatura

Jojo

This week was the very practice of getting moving even though motivation and joy were NOT present. It was though! Thankful for the movement.

Killer leg workout & very challenging. Definitely best to go slow and focus on form, with a lot of these rather than weight, which is what my focus was throughout.

Hannah

Bekah

Struggling this week! I’ve had to stop and go with this workout and the last workout of week 5 all week! Felt so good to get this done, today!

Alexandria

Loved it! The circuit at the end got me!😅

Morgan

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

Reps are lower, so if you can, increase and challenge yourself with higher weight. Be sure to BRACE your core!

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

4-6 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

Reps are lower, so if you can, increase and challenge yourself with higher weight. Be sure to BRACE your core!

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: 6-8 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: 6-8 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 

Modifications: leg extensions, heels elevated front squat, sissy squats 


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

W6/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?

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

Brandon

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

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

Great workout and just what I needed.  Never disappointed 🫶🏻

Kaitlyn

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

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 💕

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. ❤️

W6/D1: Legs and Core Get Stronger 3.0

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