Name: Playbook - Hannah Bower - W7/D1 Bridge: Lower Body
Uploaded: 2025-07-08T00:56:35.920Z
Duration: 40 min
Description: W7/D1 Bridge: Lower Body

Ashley

Such a good challenge!! I upped my weight on those iso hamstring curls and could barely walk after that superset lol

Maddie

Great workout! Tough one! 🥵🥵💪💪

Beatrice

Holy moly, Hannah’s workouts always look easier than they are, got to 3 rounds of the finisher and I was done x

Katherine

Sarah

With those planks my whole body cracked lol 😂 great workout! 💪

Eugenia

Never tried the Copenhagen plank before because I didn’t have the bench. You make it look so easy! 👀🥵

Leah

KRYSTAL

I think that’s my favorite workout of the whole app!

Naomi

Amie

Man that was awesome!! Best 90/90 I have done and my booth was on fire by the burnout

Bekah

I absolutely LOVED this!  Hit a new PR on deadlifts and just feeling worked, but in a good way.  Legs haven't been my fave to work lately (which is unusual for me), but this was definitely a fave!

Rebecca

Legs are on fire🔥 love this one! Can’t wait to try it when I get home to my bar! 🏋️‍♀️

Brittney Howell

Maria

Saved to my favorites!!! Took me closer to an hour but I could feel it burnin early on😂🖤

Shelby

Awesome session, I’m sweaty, my legs are jelly and the 90/90s were good warmup!

Karla

Loved this one!! Booty is burrrrrnin’ 🔥🍑

I love a b stance and Copenhagens! Definitely underestimated that finisher 🔥 glutes will be sore tomorrow!

Morgan

It was good to do some traditional deadlifts again!

Rachel T

Paula Kane

Emilia

Awesome work out. I can see that again I’m lifting heavier with my legs. So excited for what’s to come 😃

Elyssa

REMINDER: bridge program is not permanent! So if you fall in love with a workout, be sure to download it to your download folder so that you always have access to it!

Need some additional support, be sure to join the community group to discuss workouts posted and find inspiration: https://www.facebook.com/groups/451724679422276

Recommended reps: 5-8
Recommended sets: 5 (working)

*you must do warmup sets to work up to a heavy weight. DO NOT just jump right into heavy weights.

Take 3-5 sets where you work your way up to whatever weight you choose for your 5x5

Modifications: lower weight and increase reps

Equipment substitutions: dumbbells, kettlebells 

For a more in depth review of form for deadlifts head over to the tutorial highlight.

Forms
- start standing with a barbell or heavy weights at your feet. Place the bar just above your feet, close to your shins 
- hinge over at the hips to grip the bar 
-engage your lats at the same time you appropriately engage your core 
-keep your spin neutral, chin tucked, and your weight distributed towards your heels (not your toes)
- Pull the bar up keeping a neutral spine, shifting your weight back and appropriately bracing core 
- Reach full extension; but do not pushy our hips forward, keep hips under ribs
-lower and repeat

Deadlift (read instruction)

You will need a medium to heavy pair of weights.

Reps are per side 
Recommended reps: 6-8
Recommended weight: medium to heavy 

Modifications: remove weight 

substitutions : Bulgarian split squat, single leg Romanian deadlift 

Form:
-start standing with your core engaged and feet hip width distance apart, like you would a standard squat 
-Take one leg and slightly place your toes tucked a few inches backward 
-keep the majority of your weight on your front leg on the flat of your foot
-you can hold your weight down in front
-perform a deadlift by hinging at the hips (think about pushing your butt back)
-use your back leg for as much or as little support as you need
-press through your front foot to hinge back to standing

B-Stance Romanian Deadlift

Recommended time= 30-45 seconds
Recommended weight: medium to heavy 

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

Substitutions: hamstrung curl with ball or with machine 

Form:
-start laying on your stomach 
-you can lay flat or go up onto your forearms
-place a weight in between your feet or ankles or a band around your ankles 
-keep your core engaged as you activate your glutes and hamstrings 
-curl the weight to your glutes 
-squeeze your hamstrings and Glutes at the the halfway point, and hold for the recommended time
-lower in a slow and controlled manner

ISO Hamstring Curl

B-Stance RDL ss Hamstring Curl ISO hold

You will just need yourself, a bench/box/chair and an optional resistance band for this superset

one of the progressions for standard sissy squat*

Recommended reps: 8-10

Modifications: can use a cable, can use a band or multiple bands to hold onto, limit range of motion 

Substitutions: dumbbell leg extension, leg extension machine if at gym 


Form: 
-optional* station a band or multiple bands, at midline level height while your on your knees, to a steady object
-scoot back so that there is tension. The farther back you are, the more assurance you will get; the closer, the more Bodyweight this becomes 
-in a kneeling position with your chest tall and ribs stacked over pelvis, lean your whole torso backward as far as range of motion and core pressure management will allow
- it is very important to appropriately 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 lift back up to kneeling

Bodyweight Leg Extensions

Reps are per side
Recommended reps: 8-10

Modifications: different knee placements are shown in the video. The closer the bench is to your knee the easier. Bending your lifting leg also makes it easier easier! 

Substitutions: inner thigh machine (adductor), inner thigh leg lifts, seated medicine ball adductor squeezes 

Form:
-start in a side plank with your foot on a bench, elbows or hand laid flat on the ground 
-press into a side plank by appropriately engaging your core to manage pressure
-keep your hips high and stacked on top of each other
-engage your inner thigh of your bottom leg to lift your foot (if leg straight) or knee (if leg bent) as high as you can.
-it’s okay if it’s only a few inches 
-lower your bottom leg
-repeat

Copenhagen Plank

Bodyweight Leg Extension ss Copenhagen Plank

All you will need for this finisher is yourself! This finisher should take about 4.5 minutes.

Try to limit rest as much as possible 

This is a ladder: 
First round you will do a 60 seconds of both exercises
round 2 you will do 45 seconds of both exercises
third round you will do 30 seconds
and if you have time the last round you will do 15 seconds

Recommended seconds: 60, 45, 30, 15
Recommended weight: none 

Modifications/substitutions: squat to chair 

Form:
-starting a standing position with your feet slightly wider than hip width distance apart 
-keep your toes pointing forward or  slightly outward 
-keep your chest tall and ribs stacked over pelvis 
-lower into a squat by shifting your hips back, keeping your core engaged, bend until your knees at 90 degrees or lower as far as range of motion allows
-keep your chest tall as you push through the bottom of your feet back to standing

Bodyweight Squat

Recommended seconds: 60, 45, 30, 15
Recommended weight: none 
Recommended reps within time: 3-5 steps per side before switching over to the other direction 

Modifications/substitutions: remove weight and band, limit range of motion 

Form:
-starting a standing position with your feet slightly wider than hip width distance apart 
-keep your toes pointing forward or  slightly outward 
-keep your chest tall and ribs stacked over pelvis 
-lower into a squat by shifting your hips back, keeping your core engaged, bend until your knees at 90 degrees or lower as far as range of motion allows
-maintaining this 90 degree bend, step your foot out to the side keeping hips low
-perform 3-5 side squat steps in one direction before switching sides 
-keep your chest tall and hips low as you perform your side walks

Banded side walks (Band and Weight OPTIONAL)

Finisher

W7/D1 Bridge: Lower Body

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

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

Summer Burn| Week 9 Day 1| Power + Athleticism

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

This one is one of my all time favorites. It will make ya 
✨ glisten ✨

Jordan

Although I read carefully the instructions as you asked for, I found the videos confusing 😮‍💨

CristinaLS

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

Michelle 

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

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

Dominique

Sheina

The AMRAP + the TABATA will make you sweat. If you’re not sweating by the end of it, you didn’t give it your all. 

This one was fun!

Summer Burn| Week 8 Day 2| Metabolic Conditioning

Andrea

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

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

Summer Burn| Week 7 Day 5: Core + Recovery

Angela

I was fooled and it did kicked my butt. I still did what I can.

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

So perfect for needing a quick effective workout after a long day! 💪

Chelsea

I enjoyed learning new things and got through it.

Perfect little workout, especially when traveling.

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

Kelsey

Stephanie

Summer Burn| Week 7 Day 2l Metabolic Conditioning

Dripping with sweat after those KB swings!

Tiana

Some stuff was new to me and I enjoyed it.

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

Felt it burned in the end and definitely gained. 🔥

Always my favorite day with the cardio core

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

Really enjoy the core emphasis in this one

Just what I needed for first workout of this week. Still behind but I’m doing it at my own pace.

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

Summer Burn| Week 6 Day 1| Power + Athleticism

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

Amber

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 🔥🥵

Summer Burn| Week 1 Day 2l Metabolic Conditioning

NEW! Summer Burn| Week 1 Day 1| Power Athleticm-5.12

Love this one! Still wishing these were a tiny bit shorter time wise but loving the strength + conditioning piece!

MADE myself do this. That mental strength training though

Wk2/Day 3 PHASE 1 |2.20.25 | Quads, Glutes & Adductors

Whew! This went both faster and harder than I expected! I usually think of arm days as being slower and lower heart rates but this had me shaking and sweating! 🥵

The finisher is such a fun challenge! 5 mins for me

Wk2/Day 3 PHASE 1 |2.21.25| Chest, Triceps & Delts

That last drop sequence about took me out! Hamstrings WILL be feeling that tomorrow. Tried to go lighter in some areas as I’m planning a long run tomorrow and don’t wanna be too sore but still kicked my butt!

It was good but I will need to add more to the warm up.

Kass

Wk2/Day 1 PHASE 1 | 2.17.25|  Glutes, Hamstrings & Adductors

Didn't get to the 7 mins amarap but did the rest

Did half the workout coming off the flu but still feeling like a badass! 💪

Wk2/Day 2 PHASE 1 | 2.18.25| Back, Biceps & Delts

🥹🥵🥵🥵🥵🥵
Did this after a 2.5 mile run and whoooooo boy! Had to use more assistance with sissy squats than normal which was slightly disappointing but think that’s just due to fatigue from the run

Single leg squats killed me… but I was giving the full variation of sisy squats a go and succeeded for one round, little wins

W7/D1 Bridge: Lower Body

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