Name: Playbook - Hannah Bower - W6/D1 Bridge: Lower Body
Uploaded: 2025-07-14T19:26:49.591Z
Duration: 40 min
Description: W6/D1 Bridge: Lower Body

Kayla Lennon

Leigh-Ann

One of my faves! That hinged sumo squat into leg extensions is so spicy 🥵 and the EMOM finisher is the perfect cherry on top

Morgan

Ashley

Birgitta

Beatrice

Chelsea

Caroline

A week off and let’s just say this exercise busted my butt I wanted to stop so bad I felt so weak but I didn’t.

Brittney

Taylor Agee

Adding more weight! It was very challenging! 😊👌

Eugenia

I can't believe how much easier the EMOM was this time around! Had to up my game a bit!!

Maddie

Whew that was amazing! 
Let’s not talk about how humbling it was on that last round of single leg squats and Cossack squats 😂

Sara

Karla

Robin

I really love this one and it's so challenging!

Rebecca

Bekah

The finisher absolutely killed me last time it was programmed and I did so much better this time! Hooray

Shelby

Rachel T

Loved this one! That finisher is tough!!!

Nicole

Oh man… I loved it until the finisher. I could only do 4 rounds… I had almost no time left after each move 3x in one min ☠️…  I then just had to take a longer break in between and throw the EMOM format out to finish 
Also holding the band on those was torture on my hands 😱 definitely not something I’m used to gaga

Paula Kane

Wow that finisher was easy but hard at the same time! How is that possible? Lol 😆😆

Nikki Ouk

You will need medium to heavy weights for this workout.

You will need a banister or pole, bench or couch, plates or books for this warmup.

Recommended time: as needed
Tempo Slow

Form:
-Grab onto a poll, rack, or stair railing
-stand a few steps away from the poll
-tuck your chin to your chest round your back and pull away from the poll as much as you can
-walk your hands down the poll/rack as you pull away to feel a stretch in your back, ribs, and lats
-walk your hands down to a deep squat and press your knees away from each other
-rock side to side for a full side body stretch

Pole Walks

Recommended time: as needed
Tempo slow

Form:
-place your elbow on a bench, chair, or sofa and kick your feet out into a side plank
-place your top leg over your bottom leg to firmly plant your foot on the ground in from of your bottom quad
-from here, lower your hips down to the ground as far as range of motion allows
-you will feel this in your ribs, obliques, hips flexor, IT band

Side Body Stretch

Recommended repetitions: as many as desired
Recommended directions: front, side, back
Recommended tempo: slow

Form:
-start standing on a safe elevated surface (books, stairs, plates, stool)
-place your weight onto one foot keeping your chest tall and ribs stacked over pelvis
-lift your other foot in the air and a few inches in front of your surface
-with your standing leg, bend your knee as far as range of motion allows
-be sure there are no wiggles in your knee.
-knee does not fall inward or wobble
-extend back to standing
-before with your foot to the side, and backwards

Knee Stability

Optional Corrective Exercise Warmup

Reps are per side/ perform one side first
Recommended reps for sets 1-4: 4-6
Recommended reps for final set: 10-12
Recommended weight for sets 1-4: heavy
Recommended weight for final set: light to medium

can always use a barbell on your back as well

Don't have heavy weights: increase reps, slow down tempo, add a pause at the bottom

Modifications: Don't have space? You can always do one or two steps and then turn around, stationary forward lunge

Substitutions: reverse lunge

Form:
-Start in a standing position with your chest over your pelvis, feet firmly planted on the ground and your weights hanging down by your side (can use a barbell on shoulders)
-Engage your lats and retract your shoulders so that you do not have forward rounded shoulders, chest is tall by stacking ribs over pelvis 
-Appropriately engage core to manage presure
-Place one foot firmly on the ground a few inches forward 
-Hinge forward at the hips slightly as you bend both knees to 90 degrees or however range of motion allows
-Do not let your k

Walking Lunges + Drop Set

You will need medium-heavy weights and an optional band

Recommended reps: 8-10
Recommended weight: medium to heavy 

Equipment substitutions: dumbbells, kettlebell, band 

Modifications: standard deadlift, goblet squat 

Form: for more in depth review, see tutorial highlight 

- Start with feet wider than hip width and toes pointed slightly out
-hinge forward at the hips to have a forward lean (this will help target glutes)
-squat down to grab your weights, keep your glute and hips low 
- maintaining your hinge position, extend your knees as you push through your squat 
-appropriately manage core pressure while in the hinge position 
- Reach full extension with your legs 
- Keeping a flat back lower weights to the ground

Hinged Dumbbell Sumo Squat

Recommended reps: 10-12
Pause at the top: 3-5 seconds 

You can also hold the weight between your ankles as well.

Modifications: leg extension machine, can also use bands or cables, can do single leg as well 

Form:
- Seated on a bench with a dumbbell held between your feet, or on top of your ankles keep your chest tall and core appropriately engaged to manage pressure as you extend your shins 
-You may need to grip the chair with your hands and lean slightly backward
- Extend your knees to lift the dumbbell by engaging your core and your quads
- Lower the dumbbell back down by bending your knees

Dumbbell leg extensions + pause

Hinged Dumbbell Sumo Squat ss Leg Extension

You will need a medium to heavy pair of weights and an optional band for this superset

Recommended reps: 10-12
Recommended weight: medium to heavy 

Equipment substitutions: dumbbells , kettlebells, band 

Substitutions: banded good mornings, Romanian deadlift, standard deadlift 

Form: for more in depth, see tutorial highlight 
- Start with bar or weight of choice in your hands as opposed to the floor
-feet firmly planted on the ground, no wider than hip width apart 
-core is appropriately engaged to manage pressure and scapula will be engaged as you hinge your hips 
- Slowly lower the weight with a slight bend in your knees, 
- hinge at the hips and keep your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- the weight only goes to mid-shin level (do not lower weights to the ground )
- Drive your hips forward and use your hamstrings to power back to standing

Stiff Dead

Recommended reps: 12-15
Recommended weight: medium to heavy 

Equipment modifications; cable, machine, band, kettlebell, (supine) stability ball, foam roller (supine)

Form:
-start laying on your stomach 
-place a weight in between your feet or ankles or a band around your ankles 
-keep your core appropriately engaged to manage pressure as you activate your glutes and hamstrings 
-curl the weight to your glutes 
-squeeze your hamstrings and Glutes at the top of the rep
-lower in a slow and controlled manner

Hamstring Curl

Stiff Leg Deadlift ss Hamstring Curl

This finisher is an EMOM (every minute on the minute), which means you'll start a timer. You will start performing the recommended amount of reps for the movements listed. The amount of time you have left BEFORE the minute is up is your REST time. Once the timer hits the next minute you start the movmentes again. 

As the the minutes go by you may find yourself getting more tired, which means you slow down, which means the rest gets less and less. This type of workout is a workout against the clock, enjoy!

Recommended reps: 3-5 per side
Recommended weight: heavy bands for assistance

Modifications: single leg squat to chair or box (can use both feet to help stand), place the band higher up on a safe surface, increase bands for increased support, can hold onto a stairway railing or ledge with both hands

Substitutions: single leg box squat

Form:
-tie a band or series of bands to a stable surface. Can tie the bands in a knot, and place the knot on the other side of a shut door
-hold on to the end of the band
-stand tall with ribs stacked over pelvis and feet firmly planted in the ground
-lift one foot of the ground 1-3 inches
-with your bodyweight on your planted foot
-shift your hips backward to lower into a single leg squat
-lower as far as range of motion allows
-use resistance against the bands to help you stand back up
-switch sides

Banded Single Leg Squat

Reps are per side
Recommended reps: 3-5

Modifications: limit range of motion, increase bands

Substitutions: side lunge 

Form:
tie a band or series of bands to a stable surface. Can tie the bands in a knot, and place the knot on the other side of a shut door
-Start in a standing position
-stack your shoulders over your ribs and your ribs over your chest
-grab into your hands 
-shift your weight onto one foot lower into a side lunge until you hit depth
-from there you can either press through your foot back to standing to perform on the other side, or you can lower your glutes below your knee to the floor.
-read through to standing 
-repeat on other side

Banded Cossack Squat

Finisher

W6/D1 Bridge: Lower Body

Summer Burn| Week 10 Day 2l Metabolic Conditioning

Glad to be back with functional training. Switched to hiit for a while and needed something different ❤️

Caitlin

Jennifer

Summer Burn| Week 10 Day 1| Power Athleticm

My favorite lower intensity running workout!

Summer Burn| Week 9 Day 5| Pelvic Floor  + Cardio

Good start to the week with this one 🤘🏻

Summer Burn| Week 9 Day 4| Functional Strength + Core

This one always gives me a good glow sesh 😎

Jordan

Summer Burn| Week 9 Day 3| Power & Athleticism

Great sweat and did extra set lifted a little heavier to burn off this anxiety and stress

Michelle 

Aissa Trevino

Lexi Lou Williams

Summer Burn| Week 9 Day 2| Functional Strength & Core

It went well with the other one I did today. My legs still burned in Bulgarian squat.

Dominique

It may be a de-load week but we’re still getting a sweat in!

Summer Burn| Week 9 Day 1| Power + Athleticism

I was extremely anxious this morning. Body is tight, mind is tired and I didn’t want to go to gym. This was perfect. ❤️

Love this! Trying to incorporate more mobility.  This def made me crack and pop in the right places where I was tense and tight. 🙌🏻💖🔥

Michelle

Summer Burn| Week 8 Day 5| 40 Min Mobility: Follow Along

I took a break from this app to just go back to basic lift spilt. This year has been the hardest year and my gym motivation started to lack again so decided to revisit the app. This workout was just what I needed today

It was good but confusing. Instead of seeing it as options it looks like double exercises with auto timer and longer than 4 minutes. I chose the week 5 since that one I enjoyed and still sweated.

Summer Burn| Week 8 Day 4| Full Body Conditioning Flow

Feel great and I know that I am going to be sore later.

Summer Burn| Week 8 Day 3| Functional Strength + Core

Andrea

They were not lying. I did sweated and my legs were burning in the end 🥵 🔥

Sheina

Summer Burn| Week 8 Day 2| Metabolic Conditioning

It was intense and I catch my breath and I took it slow. I enjoyed moving around.

Summer Burn| Week 8 Day 1: Power + Athleticism

Kelsey

I am done with week 7. I enjoyed the core.

Summer Burn| Week 7 Day 5: Core + Recovery

Amber

Angela

Summer Burn: Week 7 Day 4| Full Body Conditioning/Flow

Found a new fav exercise in Copenhagen drives! Felt good to try some new but somewhat familiar movements

Just finished Grit 1 and 2 so this was a fun change!

Lisa

Loved the new moves. Feeling tired but STRONG! 💪🏼🔥

Summer Burn| Week 7 Day 3| Functional Strength & Core

I love this one! Sweaty and hard!
The skater with MB finisher definitely finished me 😂😂

Martyna

Summer Burn| Week 7 Day 2l Metabolic Conditioning

Dripping with sweat after those KB swings!

Tiana

Summer Burn| Week 7 Day 1| Power Athleticm

I’m done with week 6 and I enjoyed it that helped me decompress from work and refreshing.

Summer Burn| Week 6 Day 5| Pelvic Floor  + Cardio

Increased weights but modified a bit at the end because I was so wiped 🥵 looking forward to the three days hamstring soreness 😂

Summer Burn| Week 6 Day 4| Functional Strength + Core

Completed yesterday, killed my legs and core but in a good way. It’s been cool to see the progress

Summer Burn| Week 6 Day 3| Power & Athleticism

Upped weight in everything! Surprised myself because I wasn’t feeling particularly strong today. I’m literally stronger than I think 🥰

Summer Burn| Week 6 Day 2| Functional Strength & Core

Lindsay

Modified a lot. Shoulders bugging me and I’m not sure why so mostly did body weight but still got sweaty

Stephanie

Summer Burn| Week 6 Day 1| Power + Athleticism

Emilia

I enjoyed the stretches and mobility. Just what I needed for the start of my day.

Brooke

Summer Burn| Week 5 Day 5| 40 Min Mobility: Follow Along

Spicy and efficient! Did the 3 min EMOM and had about 30-40 seconds at the end of each round except the last round when I was struggling. Got through the second circuit in about 12min if the rest periods aren’t counted and 15 with 45 sec rest after each set

Summer Burn| Week 5 Day 4| Full Body Conditioning Flow

Will 100000% be feeli by those Supermans tomorrow! 🙇🏻‍♀️

That first circuit is one of my faves. Was dripping sweat by the end. Needed that!

Summer Burn| Week 5 Day 3| Functional Strength + Core

Increased weight and got an additional round in from 4 to 5! Feels good to be moving!

Shawnia

Love this one! Almost 6 sets and am sweatyyyy 🥵

Summer Burn| Week 5 Day 2| Metabolic Conditioning

Reading the comments I was prepared to sweat but HOT DAMN 🥵 🔥 just what my mind and body needed 💪

Summer Burn| Week 5 Day 1: Power + Athleticism

Just what I needed at the start of the day.

Felt good to stretch out the aches and pains

Summer Burn| Week 4 Day 5: Core + Recovery

Loved this! Upped weight for just about everything and felt good!

Summer Burn: Week 4 Day 4| Full Body Conditioning/Flow

Definitely started to lose grip strength in the second circuit at the 3rd set. Had to give up on the hanging tuck ups because I could literally not hold on! 🥹

Shoulder hurt with the hanging core work so I changed that to leg lifts

Summer Burn| Week 4 Day 3| Functional Strength & Core

Dying! Love these workouts. I can’t finish within the minute most of the time, but I’ll get there!

Hannah Sanchez

Summer Burn| Week 4 Day 2l Metabolic Conditioning

Cassidy

Summer Burn| Week 4 Day 1| Power Athleticm

Courtney

Always love mobility at the end of the week. 😍

Summer Burn| Week 3 Day 5| Pelvic Floor  + Cardio

I have not been motivated at all these last couple weeks with illness and just tired of working night shift. I feel like I’m going backwards on my progression.  One day at a time.

Started the night before then finished after midnight. Just what I needed.

Summer Burn| Week 3 Day 4| Functional Strength + Core

I loved this! The bi weekly Pilates really served me for this and it was nice to feel rather than see the work I’ve been doing!!!

This was a good deload week workout that still challenges!

Summer Burn| Week 3 Day 3| Power & Athleticism

Running on low fumes today so this one didn’t hit as much since I didn’t push myself as hard but I’m glad I got some movement in either way

Really enjoy this one for the simplicity!!

Definitely upped my weights and felt great to see the progression in a few weeks!

Summer Burn| Week 3 Day 2| Functional Strength & Core

Completed this Thursday but forgot to finish in app!

Might be low impact but not low on sweat 🥵 loved it!

Loved the break from all the plyo but no less of a sweaty mess than normal. 🥵 😂

Janessa Orwig

Summer Burn| Week 3 Day 1| Power + Athleticism

Loved this! Had both of my sons join in; they play club soccer and wrestle and they both struggled through the mobility. Trying to teach them to be intentional with their breaths and movements! We will be returning to this!

Krista

Dina

It was good. As a former dancer, it was interesting to see how mobile I still am in some areas even while being SO tight in other areas from being postpartum. I really appreciated it. Thank you!

KaLinda

Summer Burn| Week 2 Day 5| 40 Min Mobility: Follow Along

Love all the mobility exercises that you have in place….

Arpita

Think I could have gone from 4 min to 3 which was surprising because I really thought I’d be dragging today due to soreness but I had about 1:35 at the end of each EMOM. Got through circuit b in about 14 min with round 3 being the fastest after I found the flow.

Loved the 3 or 4 min EMOM!! Sooo good! 🔥

Summer Burn| Week 2 Day 4| Full Body Conditioning Flow

Slow burn! 🔥 
Those Superman’s about had me dead and I usually love a Superman! Humbling

My legs were quivering at the end of that. 3 mile run before probably didn’t help. But man those Superman’s burn it all out

Summer Burn| Week 2 Day 3| Functional Strength + Core

Loved this one! Burpees are a love/hate. Love because they work so well, hate because they work so well 🤣

Brianna

Julia

Summer Burn| Week 2 Day 1: Power + Athleticism

I always forget how impactful and good it feels to slow down and do some mobility. Some great work in there

Summer Burn| Week 1 Day 5: Core + Recovery

chio

Steph

Summer Burn: Week 1 Day 4| Full Body Conditioning/Flow

been such a busy couple weeks but finally a solid lift in! this felt amazing!!!!

Summer Burn| Week 1 Day 3| Functional Strength & Core

Brittany

Love the EMOM! The single leg hops were WILD 🔥🥵

W6/D1 Bridge: Lower Body

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