Name: Playbook - Hannah Bower - W6/D1 Lower Body Foundational Fitness
Uploaded: 2024-01-18T19:28:17.950Z
Duration: 60 min
Description: W6/D1 Lower Body Foundational Fitness

Emily Storm

Is it just me or are you supposed to be leg dead in all these lower body days? 🙈

Sirma

Last week of back squats and this mama of five hit a pr! 115!! Cheeee hooooo!!!! Felt so good!!

Tiari

So good! I’m so glad I stuck with finishing this program. Very excited to start on the summer bridge series after this.

Jenna

It’s hot out which made this workout hot!

Beatrice

Chelsea

Leigh-Ann

Another great lower body.
I think reverse lunge is harder than Bulgarian

I couldn’t finish the finisher but refuse to beat myself up over it. Happy I moved and I got a great sweat!

Great leg workout for the last week of the challenge 🔥

Dedra

Feeling pretty good. My hips and knees felt a little wonky but I made some modifications to get everything done and still lift as heavy as I could.

Becca

Diane Male

Really liked this workout second time around! Booty cramp during finisher was the best end to the workout 💪🏼

Jacee

Beauty! I increased my weight in every set! 🙌 Thanks so much for the great program guys ❤️

Nicole Loewen

Brooke

Week 1, day 1: second to lightest dumbbell—week 6, day 1: Had to go up to my heaviest. Thanks Hannah!!

Nikki

Becky

New PR on squats!!! So close to my pre pregnancy strength!

Lauren

Great workout! I’m feeling it for sure!

Brittney

Felt SO STRONG!! hit 165X5 and then 165x 4 on my final 2 sets of squat 🎉👏🔥🍰

Kayla Stock

Kaitlyn

First workout in my trip to Colorado, and the altitude really added a whole new layer of 🥵😮‍💨 Love how your workouts allow for a dynamic range of modifications that can be tailored depending on each individual’s circumstances!

Mela

Booty Burn ❤️‍🔥❤️‍🔥❤️‍🔥

Simone Fisher

Love the finisher! Had a regular from my gym tell me that I’m looking strong today so that felt good!!!

Morgan

This was such a great way to challenge myself today! Wasn’t feeling myself through the whole thing but so glad I did it!

Emily Pokrywka

Those banded walks about took me out today. Especially cause my hips are already tight 🤣

What a great workout and booty burn! That finisher had my butt on fire🔥🔥

Shanele

So sad this program is ending! Though, the growth has been amazing to see 🖤

Shelby

🥹🤩🤗🥳Squat PR!! 155x5 🔥Sad this program is in the last week but jacked for the summer bridge program!!

Stephanie S

Delaney

Worked my way up to 165lbs x5 🥹. Feeling super strong! Cannot wait for the summer bridge program. This is the first time in a LONG time I have felt this confident and comfortable with squatting.

Cleo

Everything was good until that last set and finisher 😂😂😂🥵🥵

Taylor

Woah… went up in almost all my weights. Added 10lbs to the squat for ws 1-2 and lowered for the last set. 
Got 3/5 sets of the finisher done 
I am spent

Paula Kane

Feeling stronger and can see such a difference in my body. Can’t wait to compare progress pics!

Brianna

8 month old needed held the whole finisher 😅

Christine

This is one of my favourites days. 
Not too many different exercises. Just intentional training 👌👌

Ashley

Helena

Oooh baby 🔥🥵 my legs were visibly SHAKING by the finisher.

Katie

Brittney Howell

Caitlin

Feeling strong and proud of my consistency. Great workout today!

Margaret 

I cannot believe we are starting the final week of this challenge!

Everyone’s growth and progress has blown me away.

If you haven’t heard already from the Facebook group after this challenge we will be immediately going into a summer bridge program! 

Progressive overload for this week: we are dropping the volume to focus on increasing our weight!

This is a warmup to help get our posterior chain mobile and ready to squat.

Reps are up to YOU. Perform each movement for however long you feel your body needs it!

Recommended time; 30-45 seconds OR for however long feels good 

Modifications: limit range of motion, remove the circles and perform forward and backward rocks 

Form:
-Start in a kneeling lunge with your ribs stacked over your pelvis
-tilt your hips forward and gently begin to push your weight into your front foot. 
-once you hit a forward leaning lunge position that feels good to you, place your hand on your knee
-begin to circle your knee forward with your hips
-you will feel this in your ankle, knee, and hip flexors
-as your knee circles towards you, sit your hips back
-play around with alternating which way you circle your knee.

Forward Leaning Knee, Ankle, Hip Circles

Recommended time: 30-45 seconds OR however long feels good.  
Equipment modifications: can hold onto a band, ledge, pole, or table leg.  
Modifications: can perform without holding onto a ledge, limit range of motion, limit depth 
Substitutions: seated butterfly stretch 
Form:  - Start in a deep frog squat in front of a stable surface - Glutes are low, feet are flat on the ground, toes pointed forward, knees pointing outward, chest is tall with your ribs stacked over your pelvis - Grab onto your surface and begin to rock your weight from one foot to the the next - As you rock lean your weight into your side-body and lat muscles creating a big stretch from your armpit to your hip - Rock for as long as feels good

Frog Rocks

Recommended reps: 30
Can add booty band, or light weights 

Modifications: limit range of motion, squat to chair 
Form: 
-Start standing in front of your bar or weights. - Depending on your hip anatomy, your feet will be anywhere front shoulder width apart or slightly wider than shoulder width.   - Toes are straight ahead or slightly turned out, but never inward - Think about ribcage stacked over pelvis keeping a tall chest.. Knees are aligned over your ankles. 
- Begin to squat by hinging at the hips while you bend your knees. - Think about shifting your hips and glutes to the back wall and about shifting your weight into your heals, do not let your weight come forward to your toes. - Continue to press knees away from each other. Think about spreading the ground apart between your feet. - Lower until hips are parallel with the ground or as far as range of motion allows - As you stand, continue to keep your knees from falling inward, you can think about allowing your knees to push outward a bit. - You want to move in one solid flow. Chest + hips raise at the same time!
- Keep chin and head neutral throughout (no tucking or arching your chin), keep upper chest tall and neutral (no rounding)

Bodyweight Squat

Squat Warmup

*weights Hannah use are for demonstration purposes, please appropriately challenge yourself* 

Warmup sets: 2 (8-10 reps)
Active sets: 3 ( 4-6 )

Progressive overload: increasing weight since we are decreasing volume 


Modifications: limit weight, limit range of motion, squat to chair 
Substitutions: dumbbell goblet squat 

Form: (for more in depth see tutorials video) 
- Start standing in front of your bar or weights. - Depending on your hip anatomy, your feet will be anywhere front shoulder width apart or slightly wider than shoulder width.   -Toes are straight ahead or slightly turned out, but never inward -Think about ribcage stacked over pelvis keeping a tall chest.. Knees are aligned over your ankles.  - Begin to squat by hinging at the hips while you bend your knees. - Think about shifting your hips and glutes to the back wall and about shifting your weight into your heals, do not let your weight come forward to your toes. -Continue to press knees away from each other. Think about spreading the ground apart between your feet. -Lower until hips are parallel with the ground or as far as range of motion allows - As you stand, continue to keep your knees from falling inward, you can think about allowing your knees to push outward a bit. -You want to move in one solid flow. Chest + hips raise at the same time!
-Keep chin and head neutral throughout (no tucking or arching your chin), keep upper chest tall and neutral (no rounding)

Squat

You will need a bench, a pair of weights, an optional support rack, and optional plates for elevation.

Recommended weight: heavy
Recommended reps: 6-8
Reps are Per side
Tempo: 3-5 seconds on the way down

Equipment modifications: fair, ottoman, any safe stable surface

Modifications: Remove the hand supports lower the weight you choose and perform slow eccentric step downs. can also perform Bodyweight, Lower height, lower weights  
Substitutions: walking lunge 
Form: -start standing a few inches in front of a box, bench, or safe surface  -stand tall with ribs stacked over pelvis, and a weight in one hand
-place your other hand on a safe steady surface such as a barbell rack -place the foot opposite to the hand (if holding one) with the weight firmly on the surface -lean and hinge forward at the hips so that your bodyweight is hovering over your foot -without jumping or pressing off your back foot, press through your glute to come to standing -lower down slow and controlled by hinging and shifting your glutes back while keeping your chest over your toes  -perform all reps on one side before moving to the other

Supported Heavy Step-Up

Reps are per side
Recommended reps: 8-10
Recommended weight: medium

Equipment substations: barbell, kettlebell, bands, bodyweight

Modifications: remove elevation, perform as Bodyweight, limit range of motion, hold onto a stable surface  
Substitutions: walking lunges, step-ups, B stance squat 
Form: - Start in a standing position. chest tall, ribs stacked over pelvis, and feet firmly planted on the ground  -Keep your chest tall and hold dumbbells at your shoulders (front racked) or by your sides (suitcase) -Step a few inches back by firmly planting your foot on the ground first and then begin to bend your knees down until both are at 90 degrees -it is okay to lean forward in a hinge motion, this will isolate your glute -toes and knees can point forward or slightly outward, but they cannot fall inward  -Press through your glutes and keep your torso tall as you push back to standing -Complete desired reps then repeat on the opposite side

Reverse Lunge

Heavy Supported Step-Up ss Reverse Lunge

You will need a weight and optional elevation/bands.

The Bodyweight leg extension will demonstrate all the ways to modify this movement.

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

Modifications: remove elevation, lighter weights, suitcase hold

Substations: standard squat,  
Equipment substitutions: barbell, kettlebell, band, cables 
Form: Start standing with your heels elevated on a safe surface (can use dumbbell handles) and feet as wide as your surface will allow -chest tall with ribs stacked over pelvis -core is appropriately engaged to manage any pressure -Hold your weight with both hands underneath your chin in a front racked position -Begin to lower into a goblet squat by hinging your hips back and bending your knees -keep your knees pointing slightly outward or straight ahead, but never falling Inward  -lower into a deep squat make sure to keep your glutes and hips low
-continue to keep your chest tall especially as your weight is pushed into your toes because of the elevation, this will target your quads -press through your feet back to standing position

Heels Elevated Goblet Squat

Hannah will demonstrate all the forms/modifications of this movement in this video. This is the first time we are programming the full range of motion bodyweight leg extension.

If you’ve been participating in the past few challenges and bridge programs go ahead and try standing. 

If this is a new movement, perform on your knees (shown in video)

Recommended reps: 10-12
Recommended weight: as much or as little support as you need

Modifications: shown in the video. Standing with hands high, standing with hands at hip level, no hands, bodyweight on knees without support, banded on knees, banded glutes to heels, limited range of motion glutes to heels

Form: 
-optional* station a band or multiple bands, at midline level height while your on your knees, to a steady object
-in a standing position with your chest tall and shoulders retracted, lean your whole torso backward at the same time you will bend your knees forward, you will want to feel like you are folding yourself
- it is very important to engage your core and keep your torso stable as you lower down 
-go as far as range of motion allows
-engaging your core, hip flexors, and quads keep your torso straight as you extend back up to standing

Full Range Bodyweight Leg Extension

Heels Elevated Goblet Squat ss Bodyweight Leg Extensions

You will need a wall and an optional booty band for this superset.

The goal is to have little to no rest between your wall sit and your banded walks.

Recommended time: 30 seconds
Recommended weight: booty band

Modifications: have your hips higher than your knees, hold onto a band or ledge for support

Substitutions: air squat

Form:
-Start with your back against a wall and lower until your knees are 90 degrees
- Place a band around your thighs (optional) and think about driving your knees away from each other
- Once you are in your seated position, hold static for the recommended time.

Wall Sit

Recommended time: 30 seconds
Recommended weight: booty band
Recommended steps per side: however many you have room for, jus make sure you keep the steps even per side

Modifications: remove the band, limit range of motion/depth of squat

Form:
-start in a deep squat position, with your hips low, ribs stacked over pelvis and feet hip width apart
-keeping your hips low and knees bent step to the side for however many steps you have room for (think 3-5)
-then you will reverse directions by stepping the other direction
-the goal is to keep your glutes and hips low, chest tall, and steps big
-always keep your knees driving outward and never inward

Banded Side Walk

Finisher

W6/D1 Lower Body Foundational Fitness

Tylar

Dani

Excited to start! I have been wanting something like this for awhile but didn’t know how excited I really was intil it was offered!

Mandatory Viewing, Please Watch All Videos

Hi Hannah, how do I join your foundational challenge Facebook page ?

Holly

Sooo excited to learn more about why and how to do these movements! I think it's going to be a fun twist to mindset mondays and can't wait to learn more!

Courtney

Excited to learn pull-ups too! Didn’t know that was part of this. Tried to learn those on my own for 8wks and made barely any progress

Foundational Fitness Coming May 15th

Very helpful. I appreciate the explanation of increasing weight and why. 
Thank you.

Jenny

Great info!! I can’t wait to get started. Hopefully I don’t max out my weights otherwise I’ll be upgrading the home gym

Cristine

What If I Don’t Have A Barbell/Pull-Up Bar

Brittanee

Anything will be overload for me! Been like a month since I’ve been in the gym due to injury so … lightweight! And not Ronnie Coleman lightweight 😂

Dani Pasano

Progressive Overload

Yes! This is helping so much and is exactly what I'm needing.

Nargis

Andrea

Squat Tutorials + Equipment Substitution

Jade

Great to really get the technique correct, I’ve always been worried about injuries with deadlifts and hence avoided with any weights

Kayhlia

I legit wanted to “like” that multiple times haha

Deadlift Tutorial + Equipment Substitution

Your lovely to really explain all these things everyone else Ive come across DOES NOT they automatically assume you know all these different things

Uff tough stuff, but great for the core engagement

Briana

Pull-Up Tutorials + Equipment Substitution

Amazing modifications when standard workouts just expect you to do the full push up 🙄🤯 thank you!!

Roslyn

That was sooo helpful with all the ideas & variations! Makes this seem so much more attainable!

Push-up Tutorial

Before: 
Squat, 84
Deadlift, 84
Pull-up/row, a couple at level 7 on bar rack
Pushup, eccentric from hight box at gym
After
Squat, 94
Deadlift, 144
Pull-up/row, 7 reps at level 11 on bar rack (4 levels lower!)
Pushup, 8 on the floor, not to the floor yet, bit didn't need my knee!

I cannot believe how much progress I've made! Tbc

I didn’t get to finish the program in the 6 weeks but wanted to do my buy out anyway! Definitely improvements! Next time I do this I’m hoping to be in a gym because I’d love to see how much progress I could make with the right weights and equipment!

Optional Buy-In

So amazing! Love how well you walk through every movement and the mobility exercises at the beginning. As a newbie, this is all so helpful 🫶

Keara

giraffe legs at an all time high right now 😅😅💪🏼

Elise

W1/D1: Lower Body Foundational Fitness

I always underestimate slowing things down!

Carina

W1/D2: Upper Body Foundational Fitness

Had to skip a few exercises because my chest isn’t ready ! But felt good to lift heavier today

Made this a little more hitt like today with reducing weight and rest times! Loved it!

W1/D3 Full Body Foundational Fitness

Excited to get back to running! Loved this part last time!

Run before weights this session. Cooked! 🥵

This is always a mental battle on the way back up for me. BUT my paces increased 😈 my fav kind of progress!

W1/D4 Optional Cardio Foundational Fitness

First day back after a cruise, lots of food, and a terrible cold! Thankful for a guided program to get me back into routine

I’m finding a lot of weak points in myself. I LOVE THIS PROGRAM. Getting so strong!

W2/D1: Lower Body Foundational Fitness

Another great one …. Loving the variety in this program

Cynthia Contreras

W2/D2: Upper Body Foundational Fitness

Still recovering after vacation and illness. Had to add extra rests in this one. Hopefully can redo when feeling back to normal

All I have to say is WOW…. If I don’t have a six pack tomorrow after that core finisher I’ll be shocked 😂😂😂

W2/D3 Full Body Foundational Fitness

Would love slightly further but great workout 😊 thanks 🙏

W2/D4 Optional Cardio Foundational Fitness

I have been lifting for a couple years and this is the first time I have ever heard of progressive overload as something other than increasing weight. This changed my entire perspective. Thank you guys for sharing this. I feel a lot better about my workouts now.

I really needed to hear these. Thank you.

That was me the other way wanting to go harder at the glute bridge and didn't go my way 🤣🤣🤣 ate the humble pie and went back to usual weights

Sumaiya

Progressive Overload: How to challenge yourself & get better

Still recovering from sickness. But besides that I still highly underestimated this workout.

Audrey

Dayna

W3/D1 Lower Body Foundational Fitness

Boy oh boy did this prove much harder than I expected …. Still struggling with my eccentric pull ups…. But I was able to do the first set on the bar without having to move down to the ground

W3/D2 Upper Body Foundational Fitness

Aaarrrgggghhh, those push presses, that finisher 🥵 I'm so dead.

Thought my arms were going to give out at the end 😂

W3/D3 Full Body Foundational Fitness

I impressed myself with this one! Loved the circuit style. Kept my mind engaged and focused.

Not a runner so these are tough but a great challenge!

W3/D4 Optional Cardio Functional Fitness

HOLY QUADS. I hope Hannah is ready to pay for my wheelchair for the next 5days. So painful and so rewarding

Jennifer

I love how flexible this program is. I make the main exercises my mandatory exercise and then add whatever I want! Today I did clamshells and kneeling hip rotations instead of the plyos because my pelvic floor wasn’t feeling it, and it still was an excellent workout!

Brenna

This is the sweatiest I have been the entire program!!! Hit a PR too!

W4/D1: Lower Body Foundational Fitness

a good way to start another week. been feeling stronger than I ever have 💪🏼

Loved the burn out at the end and the core!! 🔥

Jessi

I did NOT want to workout today…. I tried 3 different times today before I finally committed and did the workout! But I completed it and I’m happy I did

W4/D2: Upper Body Foundational Fitness

Took a small break because of an injury… but felt so good to get back at it!

I feel getting stronger and this is priceless.

Just as enjoyable this week as week 1
Enjoying the feeling of having better form and muscle control little by little

W4/D3 Full Body Foundational Fitness

I love seeing myself increase my easy-hard speeds!

Still tough but I could hold a higher intensity each round for the whole thing?

W4/D4 Optional Cardio Foundational Fitness

This was brutal after so long! Was legit a kick in the rear 🔥🔥🔥🔥🙌🙌🙌
The b-stance and Bulgarian split squat killed me! 🫠🫠🫠 Could have dropped weights but what's the fun in that 🫠🫠

Didn’t have time to finish but I did most of it and also went for a PR on my squat again and got 165lbs 👏🏼

W6/D1 Lower Body Foundational Fitness

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