Name: Playbook - Hannah Bower - W7/D1 Legs and Core Get Stronger 3.0
Uploaded: 2023-12-12T00:44:19.977Z
Duration: 50 min
Description: W7/D1 Legs and Core Get Stronger 3.0

Did a hike today and had a very long week so wasn’t able to do the conditioning part. Had to listen to what was best

Morgan

Tried the leg curls with barbell for the first time and it was hellllllll

Sirma

Brittney Howell

Awesome workout got it done early today 😁😁

Nikki Ouk

Good one! All my favs are starting to repeat love it

Britt

Even more sweaty than the first time
#sweatisgold 🔥🔥🔥

Cynthia Contreras

Delaney

Killer workout again. I was sweating after the conditioning and my abs are burning at the end. 🔥

Dedra

Melissa

Kate

Cassie

Tried to do this workout yesterday and my knees weren’t having it. So i tried again today with modifications and I’m proud of myself for listening to my body. Wasn’t able to do the conditioning part but moved my body in a way that felt good and safe! Love the core finisher!

Rylee

That was super intense at the end of the conditioning. I did do all the movements with minimal breaks and modifications, which means I feel like I’m finally building endurance and stamina in my conditioning workouts, although I felt like I was going to have an asthma attack on the third round at the end, I managed to complete it!

Janine Ducharme

Post COVID effects are real and man they are hitting me hard!! Finished it!

Woah!! that abs burner at the end gets me every time! 😆😆

Got off my schedule last week but I'm not beating myself up over it:) just getting back on the horse this week and picking up where I left off!

Maddie

Shelby

I didn’t think I could push myself to work out after a 12-hr shift but it really helped me relax and not think about work for an hour 😌

Averee

This workout was brutal! Really had to push myself but I loved having that ab burner on the end.

Taylor

I have no words for all of my air is trying to make its way back into my lungs 🤣

Caitlin

Chelsea

Janine

Anonymous

Perfect workout to get out of my funk!! 🦵🏼❤️🔥

Sweat was coming, then pouring after ab burnout!! Loved this workout!

Sonnie

Courtney

Molly Grace

Aissa Trevino

Sara

You know that feeling when you feel like you’re walking out on the court in a Nike ad? Or like a sport motivational video? 
That’s post Hannah workout lol 💪🏽

Jillian

I completed the conditioning and ab burnout! What I’m most proud about is my husband and I stayed committed to our word to workout tonight… 11 pm.. while our toddler is sleeping. Win!

Keri

I just had enough time to complete the strength portion. Still got me swearing! The goal is to complete the conditioning and ab burnout tomorrow!

Love the legs,  died in the ab burner 😀

Leigh-Ann

Alona

Track starts are always humbling. An awesome workout to start the week

Rebecca Milway

Great time and felt good to get my heart rate up

Bridgid

I so bummed that I wasn’t able to finish on time but I know that I tired my best. We all were sick with the flu bug twice while doing this challenge so I know I put a lot into it to get this far. I will continue to do the workouts and finish the challenge if though I have fallen behind. Thank you for everything

Nichy

Lauren

Love love love the addition of the ab burnout!

Karlee

It's late and I didn't want to workout but you know what... you never regret a workout you actually do!!! I love these workouts so much 😊❤

Aerin

Great variety of movements! Feeling strong ND holding my own in the weight room, woot!! 💪

Tiffany

I felt really strong and proud of myself today! Did more weight in everything!

Ashley

Ciara

Kristen

I missed last week. So I eased back into it today - and boy do I feel good. The track starters and the ab workout was killer but such a great sweat and burn!

Kelly

Ugh I cannot get those walking deadlifts for the life of me!! Other than that awesome workout!

Alexandria

First workout back after a week off for vacation and it was very rough... but trying not to beat myself up! Good workout!

Tess Creatura

Workout:
Stationary Reverse Lunge
Walking Romanian Deadlift ss Back Extension
Goblet Squat ss Hamstring Curls

Conditioning:
Track Starters
Sissy Squats
Side Plank Taps
Jump Squats 

Finisher:
Ab Burn Out

Stationary means that all your reps will be done in the split stance before switching sides. 

Equipment modification: barbell, dumbbell, or kettlebells

Reps are per side

Recommended reps:
6-8 barbell
8-10 dumbbell

For an in-depth review of reverse lunge head over to the tutorial highlight.

Form:
- Engage your core, neutral spine, retract your shoulders
- Keep your chest up and place the bar on your upper back
- Step back and bring your knee down until both legs are at 90 degrees
- Press until your both legs are extended. Stay in this position for all your reps before switching to the next side.
- Work both sides

Slow Count Stationary Reverse Lunge

You will need a pair of weights, a stability ball or a bench/steady surface

Reps are per side

If you do not have the space to walk, alternate sides while remaining in the same space

Form:
- Engage your core, retract your shoulders, neutral spine
- Start with weight in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
- As you come to standing step forward onto your back leg and perform an RDL on the other side

Walking Romanian deadlifts

Equipment Modifications: if you are at a gym feel free to use the back extension machine. If you are at home you can use: stability ball, bench, chair, side or edge of a sofa or ottoman

If these still don’t feel great substitute with Superman’s 

Form:
-place your hips on the edge of a surface and wedge your feet against a wall or sofa 
-With an engaged core and neutral spine lower your torso 
- Using your low back muscles, glutes, and hamstrings lift your chest back to upright

Back Extensions

Walking RDL ss Back Extension

You will need a plate/book/surface/edge, a weight, and a stability ball/rag/foam roller/firm medicine ball for this superset

Equipment modification: you can absolutely do these on the ground

Form:
- Elevate heels onto a weight plate, edge of a stair, a stack of books or any steady surface
- Hold a single dumbbell in the goblet position (at your chest/under your chin)
-Engage your core
- Lower into the bottom of a squat
- Stand up to full extension

Heels Elevated Goblet Squat

Equipment Substitutions: gym leg curl machine, bands, dumbbells, nordic hamstring curls

You can do Laying on your back hamstring curls from last week too.

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

Heels Elevated Goblet Squat ss Hamstring Curls

In 10 (or however many minutes you have available) go through this circuit as many times as you can:

10 track starters
10 sissy squats
10 side plank taps
10 jump squats

Modifications: remove the jump

Reps are per side

Try and be as explosive as you can

Form:
-Start in a runners lunge
-Keep your chest tall and back flat
-Drive your back knee up to a 90 degree angle by pressing through the glute on your front leg
-Jump as high as you can
-As you come down, land back into your runners lunge position

Track Starters

These are a challenge! Be kind to yourself before you get frustrated.

Modifications: hold onto a surface as tight as you need, hold onto a band, limit range of motion.

Substation: seated leg extensions (band or dumbbell) Bodyweight leg extensions, sumo squats, front squat  

Form:
-With or without holding onto something for stability lean back with an engaged core 
-as you lean back lower into a squat as far as you can while keeping your balance
-once you hit your depth come back to standing

Sissy Squats

Modifications: drop your bottom leg onto the ground for support, limit range of motion, break the movement up, laying side leg lifts 

Reps are per side

Form:
-Start in a side plank position, either on your hand or elbow
-Engage your core and keep your hips high
-Lower your hips to the ground
-Use your obliques to lift your hips back to side plank

Side Plank Dips + Adduction

Modification: take the jump out and perform air squats

Form:
-Start feet hips width distance apart
-Chest tall, core engaged, shoulders retracted
-Sit your hips back and lower until your hands touch the ground
-Keep your butt low
-From the ground explode through your squat and jump as high as you can
-Land back down into a squat position and touch the floor

Squat Jumps

Conditioning

W7/D1 Legs and Core Get Stronger 3.0

Tammy

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

Andrea

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

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

Cleo

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. ❤️

W7/D1 Legs and Core Get Stronger 3.0

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