Name: Playbook - Hannah Bower - W8/D1 Legs and Core Get Stronger 3.0
Uploaded: 2022-08-02T14:37:46.095Z
Duration: 50 min
Description: W8/D1 Legs and Core Get Stronger 3.0

Positive vibes once I finish. It’s all about telling myself I got this!!

Delaney

Anonymous

Emilia

165lbs for the pause DL & 80 lbs for the deficit sumo squats! 🔥

Cleo

Sara

Autumn

Single leg work wiping me out as usual…

Courtney

Great but going to work on completing the last two rounds next time

Upped weight on all of it and felt less fatigued by the end of the conditioning but still felt gassed at the end🥵. Loved the workout!

Sarah

⚰️⚰️⚰️⚰️⚰️💓💗
Love it... red faced 🥵👍🏻

Leigh-Ann

Kayla Lennon

This was a leg burner! Felt freaking amazing

Rebecca Milway

Erika

Lily

So many times I wanted to stop during this workout. But then I remembered growth comes from being uncomfortable!

Kaylie A

That one didn’t lookouts at first glance but the conditioning at the end got me!

Andree

Cassandra

Do you ever feel more irritated or snappy on days you don't workout? I pray today after this workout will be a better day mentally for myself and my 3 kiddos. Dads out of town, 2 out of 3 had croup pop up while he was gone. If I could figure out sleep while dealing with them doing steam showers at 3a and then standing outside so they can breathe and get my mental health in check, it be a great day. :-D

Bridgid

Great workout! Pouring sweat never felt so good! 🤣

Tiffany

Wasn’t able to finish week 8 last week. Feels great to be on the last week

Victoria Leon

Preworkout got me through this one 😅. Tired but pushed through!!

Ashley

Great leg workout. Even worked out with my 1 year old on my back.

Kelly

I know the challenge is over but I'm still getting after these awesome workouts!! Might even start the whole challenge over! Loved it that much! 😍👍

Aerin

Did this on Monday! Forgot to “complete”

Tess Creatura

Sam Schlaud

Behind a week from falling on my shoulder but in all honesty I’m really not behind when this is my lifestyle working out and eating right. If there are bumps in the road we just continue we’re we left off and keep chugging forward!! 💛💚💛

Michelle Eisenberg

Whoo! That last circuit!!🤪 Leg and booty burner!!

Dead! I’ve never done those slide things before! Love doing new things!

Melissa

Rachael

What legit burn! Leg workouts are by far my favourite ❤️

Not sure if this is part of my improvement (I believe it is because I know your joints are supported by the surrounding muscles, more strength means better operation hopefully) but the last time I did this workout, one of my knees popped during the Bulgarian Splits and made it difficult to complete the rest of the workout. Today my knees did great and I was even able to do a few rounds of conditioning (couldn’t do it all because I ran out of time).

Cristine

Jojo

Lexi Williams

Maddie

love this workout!!! i only did 1 round of the conditioning today but i’ve done all 4 workouts for the 8 weeks so my body needed to end there 😇

Ashly

The conditioning was mentally challenging! Single leg work + 5 rounds= 💦💪🏼🥵

Leah

Jenny Winderbaum

Do you know what would cause sacrum discomfort in the pause deadlifts? I could do a regular deadlift and it was fine but when I added the pause it felt off.

Whitney

This was such a good workout. I’m feeling strong again and it makes me sooo happy. The conditioning was killer!

Mariana

Bluann

Hannahhhhhh you got me over here in the gym on all 4 🤣🤣🤣 but I’m not mad about it 😂 The results speak for themselves 💪🏾💪🏾🦵🏾🦵🏾

Élise

So, so hard to convince myself to do all 5 conditioning rounds...but it's done🙌

Nicole Loewen

Love and hate this workout!!! I was able to increased weights on my deadlift though yay! but the condition part still killed me! Had to keep telling myself almost done almost done 😆😆

Nikki Ouk

That conditioning had my booty on fire! Loved this workout both times I’ve done it. I was also able to go up in weight!

Taylor

I'm sure I would have had a good sweat if I could have gone straight through but son kept wanting to help haha

Samantha Slenbaker

Love hate relationship most leg days. Only did two round of the ending circuit. But that was enough for me 💪

Rhiannon

I think that’s my favorite leg workout! Week 7 and 8 day 1 ✔️ catching up!!

Alexandria

Whew, feeling that burn 🔥 
Great way to start off the week!

Mandy G

Workout:

Pause Deadlifts
Close Bulgarian Split Squat ss Far Bulgarian Split Squat
Deficit Sumo Squat ss Plate Slides

Conditioning:
glute Kickbacks
bear plank abductors
kneeling ISO adductor hold
bee stance squat

Equipment Substitution: kettlebell or dumbbells

Modifications: remove the pause

For more in-depth review of deadlifting form head over to the tutorials highlight

Recommended reps:
barbel 6-8
dumbbell 8-10

Pick a weight where the final 2-3 reps of the set are very challenging.

Form:
- Place the bar just above your feet
- Engage your core, neutralize your spine, engage your lats
- Pull the bar up with neutral spine 
- Shift your weight into the middle/heel of your foot
- Keep the bar close to your shins as possible
- Reach full extension keeping your upper body tight

Pause Deadlift

Reps are lower see if you can increase your weight.

If you can, have zero to no rest between your close stance and far stance. 

The closer your leg to the bench the more you will feel it in your glute and quad. The farther away from the bench the more you will feel it in your hamstring and IT band. We want to work both!

You will do between 4-6 close and 4-6 far

Equipment Substitution: can add a barbell, KB, or DB

Modifications: static lunge on the ground, or hold onto a bar/shelf for balance

Form:
- Begin with a dumbbell in each hand, engage your core, retract your shoulders stand tall
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Close and Far Bulgarian Split Squats

You will need stacked plates (books, or bench work) and a plate/rag for this superset.

Reps are lower, see if you can increase weight.

Equipment Substitutions: plates or books that are stacked against a wall

Modifications: remove the deficit and perform on the ground

Recommended reps: 10-12

Form:
- Stand in a wide toed out stance 
- Engage your core, retract your shoulders, keep your chest tall
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground or as far as you can
- Stand up to full extension

Deficit Sumo Squat

Equipment Substitutions: dumbbell/kettlebells. You can also place them on a rag/piece of cardboard and perform on a smooth surface

Movement substitutions: Inner thigh lifts, copenhagen plank, cossack squat, side lunge

Form:
-Engage your core, retract your shoulders, neutral spine
-Hinge at the hips and slide the weight using your inner foot over across your body
-Do NOT let your knee cave inward
-Repeat on the other side

Plate Slides

Deficit Sumo Squat ss Plate Slides

You will need a cable machine or band, and a knee high surface (bench or chair) for this superset

Equipment Substitutions: you can do these with a resistance band or with body weight or even a booty band

Modifications: limit resistance, go onto your hands and knees

Recommend reps: 10 kick backs + 10 circles per side 

Form:
-Engage your core and hinge at the hips if standing, if on hands and knees neutralize your spine
-Without moving your chest or torso use only your glutes to kick back your leg to extension
-Lower to starting
-Finish with circles

Cable Kickback + Circles

Equipment Substitutions: you can do these with a resistance band or with body weight or even a booty band

Modifications: limit resistance, go onto your hands and knees

Reps= 10 per side

Form:

Bear Plank Abductors

Equipment Substitution: kettlebell dumbbell 

Modification: remove the weight, or do standard lunges 

Form:
-start in a staggered stance where your back foot is near the back of your front foot.
-most of your weight will be on your front leg while your back leg is used for support and balance 
-this is a great way to prep for single leg squats and Bulgarian split squats

W8/D1 Legs and Core Get Stronger 3.0

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W8/D1 Legs and Core Get Stronger 3.0

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