Name: Playbook - Hannah Bower - W8/D3 Lower body
Uploaded: 2023-12-12T00:44:19.869Z
Duration: 45 min
Description: W8/D3 Lower body

Lindsey

Ever underestimate a workout?  I have.  This one.  😫🥵.  Soooo good!

The abductors drop set ☠️ but good ☠️

Maddie

Heavy hip thrusts (140 lbs 63.5kg)
12 x 3
Arm delts (3kg each arm)
10x 3

Cable sumo front squat (21 kg)
10x 3
Addiction walks cable (10kg)
8 x 3 each leg 

Seated leg curl (27.5kg)
16 x 3
Leg extensions (27.5 kg)
12 x 3

Kel Hunt

A. 15x134.  15x114.  15x134


Love it! 
A. 12x40. 13x40. 12x50.
B. 12x50. 14x50. 13x70.

A. 12x35. 12x42,5. 13x42,5.
B. 8x25. 10x25. 10x30.
C. 8x20. 8x25. 12x30.

A. 70t started 170# to 110.  95t started 190# to 90.

A. 15. 10 with pigeon

Leigh-Ann

That dropset omg, but booty will be sore tomorrow 😅

Molly Grace

Loved this one 😍 my abductors are going to be dead tomorrow

Rachel S.

Ludim

Love this section of the program, the mix of barbells, machines and cable machines adds variety and keeps from getting bored

Loved loved this workout!! Definitely adding it to favorites!

Michelle Eisenberg

Can’t walk out of the gym but it’s okay the workout was killer

Taylor Groom

Abduction drop sets were BRUTAL 😵‍💫

Brittany

Great workout! Had to get a little creative using home gym equipment :)

Christine

Hello Saturday!! 
Had to modify a few things for adductions. 
Great sesh!!

Alona

It was really good, I’m just getting over a cold, I didn’t go as hard as I would normally but I felt good with that, everything felt great at the pace and weight I was at. 
When would be a good time to workout after a head cold? When it’s completely cleared? Or when I start feeling better and no fever/aches?

Thanks!

Janine Ducharme

I workout from home and I have a squat rack and bench but when these leg exercises come in sometimes I get intimidated. BUT I found alternatives. I used DBS for both the hamstring curl and leg extension. And then for the abductions I just did them laying down. I've learned how to accommodate the workouts to what I have at home! 💛⭐ Great workout as always

Caitlin

The walking adductor walk, 8 steps each way 8 times? Or 8 times back and forth?

Alyson

Cynthia Contreras

Nothing like a good leg burn on a Sunday morning. Starts the day off perfectly!

Tessa

This seems deceivingly short but wooooooo does it burn and does it feel good!!!

Heba

Another awesome time working on machines. I dont think I will be able to walk tomorrow:-) -Bridgid

Bridgid

Such a good leg workout! I wasn’t completely looking forward to a leg workout today for some reason but once I started I was totally into it and wanted to crush it! Mindset is everything!

Serena

Love your workouts!! What type of diet plan do you follow? Nutrition seems to be my biggest challenge. Any advice is welcome :)

Ashley

Katelynn

Awesome workout. Pls suggest alternative for abductions... my gym does not have that machine. 
Thanks

Arpita

I Hit a hip thrust PR 😭 385 for two reps and a hold 😭😭😭

Natalie

Ughhhh! I COULD SCREAM!!!! I went in the sauna after my workout yesterday and forgot to swipe again! Why. Do. I. Do. This. To. Myself!!!?! 😫

Brooke

Lily

Holy booty! 2 minutes has never felt so long

Kassandra Soto

Absolutely killer!!! Honestly can’t say enough good things about this program. The workout today was just what I needed, hard enough to keep me focused but at a good enough level where I keep coming back for more. 😃

Jenna

Addiction walks:
The video shows you stepping away from the machine 3-4 steps..
Does that equal 1 rep or is ever step 1 rep

4 steps away from machine = 1
Rep

Or

1 step = 1 rep

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

Heavy hip thrusts

Superset A
4 count Ham curl
Leg extension

Superset B
Abduction

Superset C
Wide stance sumo cable front squat
Adduction walks 

Corrective exercise 
90 90 swivel

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 or a booty band around your thighs for additional resistance.

- Place the bar at about hip height
- Push through your heels raising the barbell 
- Come up and squeeze your glutes 
- Make sure you don’t hyperextend your back

Heavy hip thrusts

Equipment replacement: foam roller, medicine ball, can also use a rag on a smooth surface and slide in similar form. If you have a stability ball, then stability ball hamstring curls.

- Do both legs together even though video shows single leg and proper form 


- Lay face down
- Bring your heel towards your glute
- As you lower count to 4
- Engage your hamstrings as you come up

4 count hamstring curl

Equipment Substitution: seated on the edge of a bench, chair, sofa or sturdy object place a dumbbell or kettlebell between your ankles, perform the leg extension with the same form.

- video says 3-5, we will get there in later weeks!

- Raise your legs 
- As you come up engage your quads 
- Come down in a controlled motion 
- Keep your back on the pad

Leg extension 2-3 sec squeeze

Superset A

Equipment Substitution: Dumbbells or Kettlebells or a barbell.

Feet wider than shoulder width

Make sure your close enough to the tower so the angle is close to vertical.

Chest stays upright 

Slow down the eccentric phase.

Use hips to initiate movement to stand up!

Exhale as you stand!

Cable Sumo Front Squat

Equipment Substitution: resistance band or booty band around the thighs.

- Place the handle around your ankle
- Step sideways keeping a slight bend at the knee
- Make sure you have the same distance between both feet

Adduction walks

Superset B

Equipment Substitution: bodyweight clamshells 1 minute per side. You can also do hands and knees fire-hydrants 1 minute per side. If you have a booty band, you can sit on the edge of chair and place the band around your thighs and perform the movement above for 2 minutes.

- Will be around 50-60 reps. Start as a heavy weight and go until failure. Drop weight and continue until failure. Repeat this until 2 minutes is up!

Abductions drop set

-Sit on the ground with both legs bent at 90 degrees.One leg should be in front of you and the other to the side.
-Lean over leg out front to stretch.
-Lift foot of leg out to side off the ground and pulse causing activation and stretch.
-Swivel and repeat for opposite leg

90/90 swivels

Corrective exercises

W8/D3 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

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!

Rochelle Rosenblatt

W2/D5 Optional HIIT to add in

Felt good! Made some substitutions for what worked at my gym but felt more doable compared to week 1!

W3/D1 Get Stronger

Is it me or sumo deadlifts are harder than conventionals? I mean how can people call them cheating? They are hard AF.

So good! Was able to the knee drives this week!

Jenny

W3/D2 Get Stronger

I think I do better with dumbbells but definitely seeing results

Alexandra

Loving seeing improvements from week 1! These workouts are helping me in my strength AND mobility!! Thank you Hannah!!

W3/D3 Get Stronger

My glutes are destroyed in the best way possible

Tiffany

Sooo good! I can definitely tell I’m starting to feel stronger!

W3/D4 Get Stronger

I got my fiance to join me on the kettlebell run! 😍

This whooped my butt! Had to do what I could but am looking forward to seeing some major improvement as I go through the program.

W3/D5 Optional HIIT to add in

Nicki

Simone Fisher

The Kettlebell/Run workout 😍 So quick but brutal!

Every time I do your workouts I‘m gessing: YOURS ARE THE BEST! Really like your natural appearance, it‘so motivating!! ☺️🙏🏼

Carina

Those extensions are still a killer 🫣!!

Loved this🙌🏻focused on form in every set

Ana Grace

W4/D1 Get stronger

Still struggling with dead lifts but did 40 pounds!

OMG I was sore from yesterday, but I upped my deadlift weight and I did one set of the Bulgarians jumps. I said nooo way 🤣 but then did it! Wow so tired and so sore. Thank you Hannah!

W4/D2 Get stronger

This is such an intense workout! Love it!

So good... I needed to just sweat and work all this anxiousness out.

Tori

W4/D3 Get stronger

Surprisingly .. my back feels like I just had a massage .. thanks for that!

Kara

Y’all. Not going to lie. I had to mentally prepare myself for this one. But, killed it. You got this 🙌

Ashton

Mackenzie

W4/D4 Get stronger

Christina

I love the kettlebell run! Just did that part to end my weight lift sesh 🥴💪

Beautiful end to this week! 💪🏾🦵🏾❤️

Élise

W4/D5 Optional HIIT to add in

Did this one at home. Used my porch stairs and 10# db for American swings. Tough as heck in the heat. But much needed sweat session 🙌

I have been struggling to workout consistently, friggin laziness, weather, blah blah.

I feel so much better 🙏🏽💪🏽🤎😊

Tried my best with the push ups still modifying but feeling great.

I got stronger in squats and hip thrusts. Can do them back to back without any problem. Will go heavier in both next time.

Angelique

W5/D1 Get Stronger

Def had me sweating I always try to do incline on the treadmill after too.

Haylie

W5/D2 Get Stronger

So good! Feeling more comfortable in the exercises and upping some weight!

Crunch time for wedding day- this one felt great!

Absolutely love this app!Well worth the money. I am a fitness instructor. I usually don't watch videos or use apps for my workouts. I have a wealth of workouts in my head. I wanted to switch things up. Have someone think for me during my workout every once in a while. I did the 7 day trial and was hooked! I use Hannah's app a couple times a week to add variety to my week of workouts. She has so much good stuff on this app it is definitely worth it!! I would highly recommend this app to anyone. It has many levels of difficulty to it.

Shalana Brinkman

W5/D3 Get Stronger

Loved it!! 😍 love when cardio is incorporated!

W5/D4 Get Stronger

Been consistent with doing stairMONSTER and starting at level 15 struggling on all 5 sets and just finished all.5 sets at level 16 - a struggle, but completed not holding onto the machine.

Chelsey

With the heat on and a sweat suit on, killed it in the living room. 🥵
*Side note: couldn't do the stair master, don't have the equipment and ran in place for the sprint. 🤷‍♀️ Just making it work!

Wow..  killer, but amazing on a day where I didn’t get to the gym!

W5/D5 Optional HIIT to add in

Intense! Box step up has always been difficult for me but did what I could and Superman added weight.

50lb lunges, 25lb skull crushers, 12lb flys?!?! Upping weight allll over the place 🔥 🔥 🔥

Paula Kane

5 am workout before work while the kiddos are asleep. I’ll say it again and again - THANK YOU for making this so realistic and doable for busy moms like me!

W6/D1 Get stronger

Split jumps were tough, but modified a little !

Amylynn.allforhim@gmail.com

W6/D2 Get stronger

That was a killer and I loved it! The sumo/hip circles/palof circuit almost killed me. Literally. Still in love though.

A. 12x20. 12x20. 12x25

A. 8x51. 8x61. 7x111 

A. 15x35. 15x37,5.  13x42,5
B. 10x17,5. 11x22,5. 10x27,5
C. 15x12,5. 12x22,5. 15x17,5

A. 13x41. 13x41. 8x51
B. 8x20. 8x27,5. 7x35

A. 10x15. 12x20. 10x25.
B. 10x15. 9x20. 8x22.

Core

Was finally able to move up to 20lbs for my bicep curls!! I've been stuck with the 15s for forever. Core finisher was definitely a finisher 🥴

W8/D3 Lower body

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