Name: Playbook - Hannah Bower - W7/D1 Lower Body
Uploaded: 2023-12-12T00:44:19.769Z
Duration: 45 min
Description: W7/D1 Lower Body

Really enjoyed this full lower body workout which left me sweaty. The hip thrusts/glute bridge set was a killer. I also loved to discover new exercises like the adduction plate slides…wow

Jola

Fantastic workout! My kids joined me and helped. I felt like such a great role model and so strong.
Thanks!

Kara

Love hate relationship with hip thrusters 😶‍🌫️

Chelsey

Holy legs but HANNAH!!! I was able to do the Copenhagens!!! My knees were bent with all the mods but I FREAKING DID THEM!!!! I almost cried haha 💪🏻

Paula Kane

Great workout! I did a mile run at the start and that made all my muscles feel looser and ready to go for it.

Elizabeth

Me before I started this workout reading it: 😥😰
Me after this workout: 😈😀
Loved this way more than I expected to! Was able to stay in the same spot for the whole workout which is great in a busy gym and really liked the corrective exercises

Lauren

core core 
A. 13x61. 13x81. 10x111
B. 12, 8x7,5. 9x10.

A. 12x91.12x111. 12x131
B. 12x60 w/ball. 12x70 ball. Same

A. 10x42,5. 10x45. 10x50.
B. 6x10. 6x10. 6x15

A. At knee 10.  At ankle 10.  
B. 30sec 2,5. 5#. 

A. 10.
B. 10.

Leigh-Ann

Jackie

Kayla Lennon

Loved it!! Worked up a great sweat and feeling good! Love building my muscles and creating a more functional body 💪 😍

Tiffany

My inner thighs and booty are going to be sore tomorrow!

Rachel S.

115# Romanian dl
20# db's step ups
145#ht and glute bridge
50#db front squat

Im saving the progress here. 🤷‍♀️

Ludim

Thankful for the availability and variety of programs available. Times have been tough, but these workouts are my happy place. (Especially liking the focused workouts as of week 7 in the Strength Program!)

Ashley

This is definitely one of my fav workouts!!!!

Megan

Do you have any recommendations for strengthening the ankles?

Taylor

Loved it. I actually do the bowler SLDL move in PT often.

Michelle Eisenberg

The corrective exercises are helping me identify and address imbalances within my body!

Michelle Stephens

Jordan

Definitely a step up from the first six weeks 💪🏽

This was a GREAT workout. Since the reps were increased, I made sure to focus on form and really firing the correct muscles. Therefore, I decreased the weight! Whew, I really felt the burn 🔥 😮‍💨.

Cleo

Andree

Really loved the add. plate slides, Copenhagen Plank, Bowlers SLRDL, etc. 
GREAT session! Thanks 😊

Alona

When starting this program over, would it be more beneficial to start when the program begins to have focused area workouts (week 7) or would it be more beneficial start from the top?

Tessa

Phew!! Glute work kicked my hiney!!!! Guess that’s the point haha…but man!! Good stuff

I love that the workout is crazy but super effective.

Brittany

Really enjoyed this workout because it was different exercises than any of the previous weeks. Having something different was nice!! ⭐💛

Caitlin

Erin

Jacqueline

Hi! I have almost finished this program and then went back and deleted some of the finished ones because I don’t want it to end, lol.
I’m wondering if you have any suggestions on what to do after this 12 weeks is up? Do you offer  any 1:1 for further training?
Thanks!
Sara

Sara

Amazing!! Leg day is always a good one! It was a nice change to do a different warm up that my mind wasn’t expecting to do.

Janine Ducharme

Frogger2319

Jessica Mccauley 

Ouch - this one is a killer, especially after doing the splits for 6 weeks!

Keeley

Loving this round of new exercises and pairings! It was a great workout! My last 3 deadlifts felt a little sloppy so I slowed them down on that last set and focused more on my hips and core. The adductor plate slides were something different that I’ve never seen done before. Definitely took me a good minute to figure out how to do them properly 😅 but ultimately I loved that movement!

Serena

Pretty good LB WO! I was worried at first but enjoy the ease at the end. Just bought some supplies from your line! Pre-workout & rooted energy! Looking forward to trying them! Thank you, as always!

Week 3 of my 5a workouts and its SO MUCH BETTER not having the stress of getting it in with little rug rats running around me and asking me for things!

Bridgid

Nothing kicks menstural blues like a good leg day!!!💦

Loved the new exercises this week. It was nice for a change!!!

Kayla Oakley

This workout was a tough one, but  I felt so accomplished after I finished!

Aubrie

Oooof 🥵😝 
Leg day... that was rough hahah!! Now I remember why, when I first started working out, legs was always avoided 😂 
I will say though, I used to hate working out in front of a mirror but now I can’t get in front of one sooner! I love working out in unique ways, and these exercises totally kicked my 🍑!! 
Cannot wait for upper body 💪🏻 
💕

I had a csection a little over 7 months ago. I haven’t had any issues until today. The Copenhagen planks were impossible for me. Is there an alternative or easier way to learn them?! Thank you so much!

Lucy

Enjoyed starting the second half of this 12 week block

Lisa

I couldn't believe I could do the copenhangen plank with just my ankle!!! Had a bilateral fasciotomy for compartment syndrome bc of college soccer so i was like no way my calves can even stand being on the bench but i braced my core and controlled my IAP!!!

Grace

Arpita

Love the second half of this program! Only issue was my knees hurting on Copenhagen planks but I guess I’m not engaging my core correctly?

Jai Aja

The Copenhagen planks I can only do with my knee on the bench and bent so my foot is supporting too. Is that okay?

Ngl I missed full leg days 😂 soooo good and challenging

Natalie

5 min walk or jumprope 
Squat duck hold 
Gate swings
Lunge stretch to stand
Lunge sequence

Superset A
Romanian deadlift
High box step up

Superset B
Hip trust with pulses
Glute bridge 

Superset C
Banded db sumo squat 
Adduction plate slides

Superset D
Copenhagen plank
Dead bugs 

Corrective exercise
Bowler sldl 
Banded knee internal rotation

New leg day warmup! This will be your new warm up for each leg day!

Squat duck hold 
Gate swings
Lunge stretch to stand
Lunge sequence

- Transfer your weight from side to side 
- Focus in warming up your legs

Squat/duck hold

- Keep your chest up
- Hop landing softly in a wide position 
- Hop bringing your feet in

Gate swing

- Reach as far as you can feeling the stretch in your lat
- Keep you chest up

Lunge stretch to stand

- Focus on the range of motion
- Keep your chest up

Lunge sequence

Warmup

Equipment Substitution: Dumbbells or Kettlebells. If access to heavy weights is not available, feel free to add reps.

- Start with a shoulder with stance 
- Keep your legs semi bent 
- Come down keeping the bar close to your body
- Come down until your reach shin height
- Pull the bar back up engaging your hamstrings

Romanian Deadlifts

Increase weight! Can lower box and increase weight more if you want!

High box step ups

Superset A

Equipment Substitution: Dumbbells or Kettlebells. If access to heavy weights is not available, feel free to add reps or a booty band around your thighs for additional resistance.

- Place your upper back on the bench
- Push through your heels to come up
- Squeeze your glutes at the top
- You can pulse at the end of each rep or do 10 small pulses on the last rep

Hip trusts w. 10 pulses

Equipment Substitution: Dumbbells or Kettlebells. Feel free to a booty band for additional resistance.

- Video shows glute bridge variations. Can use any of these as long as you add progressive overload the next 6 weeks and get to Adduction squeezes if possible!


Push through your heel raising your hips of the floor
- As you raise squeeze your glutes
- At the top of the bridge squeeze medball or dumbbell for 5 seconds!

Glute bridge + Adduction

Superset B

- Start with a wide stance with your toes pointing out
- Hold the top of the dumbbell with both hands at chest height 
- Come down by flexing at the knees pushing your glutes back
- Come down until you reach parallel
- Push through your heels extending your legs to come up

Banded db sumo squat

Equipment Substitution: Dumbbells or Kettlebells. Will help to place the weight on a rag or t-shirt on a smooth surface so that it easily slides.

- 6 slides each side

-Step side ways 
- Hinge at the knee and come down
- Pull the plate towards you as you come up

Adduction plate slides

Superset C

Modification: Laying inner thigh lifts

- Do as  many reps as possible on each side! Goal is at least 10

Place your knee on a bench and your forearm on the floor
- Raise your hips off the floor
- Extend the leg you have on top
- Keep your core tight
- Bring your knee up and down

Compenhagen plank

- Keep your lower back on the floor and core engaged throughout the movement 
- Extend your leg and your opposite arm
- Repeat on the opposite side

Deadbugs

Superset D

- Start with one foot of the ground
- Reach across your foot with your hand
- Raise your leg as you come down

Bowler SLDL

- Place a band above your knee
- Rotate your knee internally and externally 
- Make sure your foot is on the floor

Banded kneeling internal rotation

Corrective exercise

W7/D1 Lower Body

The yoga ball leg curls right have SLRD was madness!

This is my third program and I love the heavy lifting!

Trista

Alexi

W1/D1 Get Stronger

Catherine

Talesha Swainston

W1/D2 Get Stronger

Monica

So good! Picked up the right weights for the reps and every exercise and set was super effective.

Nice workout again. My legs are killing me this week. Just what I need to change

W1/D3 Get Stronger

Thorough explanations, great workouts! Thanks Hannah!

Courtney

Woah the butterfly swimmers were tough. I tried but don’t think my position is right.

W1/D4 Get Stronger

That kicked my butt! Sweating like crazy and 100% got to VO2 max.

Jazmine

W1/D5 Optional HIIT to add in

Struggled to do the incline box weights and Superman with weight, I tried tho!

I’m recovering from Covid for the second time. This was a really great combo to get back into moving my body. Thank you for all of your attention to corrective measures and form.

Kirsten

W2/D1 Get Stronger

Keeps getting harder haha I’m showing up so that’s good!

Love love these full body workouts 💪🏽

Jillian

W2/D2 Get Stronger

Laura

My first box squats. It was so good. Not having to go all the way down and feeling comfortable knowing the bench was there to support me. I guess you can always go heavier than your full squats, right?

Sirma

So good! My entire body felt worked hard!!

Lindsey

W2/D3 Get Stronger

Having to modify a little my gym doesn’t have a box but I did it!👏🏻

Hard but fun to try new moves I hadn’t worked on before.

Maggie

Hannah Campbell

W2/D4 Get Stronger

Would be nice to incorporate some upper body in the hit sessions. Maybe some low weight high rep stuff

Jenn

Woooeeee!  🔥!  Haven’t done a HIIT in a good minute and this definitely left me with zero in the tank!  Feel like a beast. Thanks!!!

Hard but very diverse so super good and challenging!

W7/D1 Lower Body

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