Name: Playbook - Hannah Bower - W9/D1 Bridge: Lower Body
Uploaded: 2025-07-08T00:56:35.880Z
Duration: 40 min
Description: W9/D1 Bridge: Lower Body

Gayla

Ashley

Beatrice

Whitney Wampner

This felt way harder than other lower body days. 🤷🏻‍♀️ maybe it was the tempo or more of the single sided exercises or both. Feel accomplished either way!

Leah

Bekah

Love and hate the tempo moves 😂😂😂 but a great workout!!

Nicole

This was a solid leg workout! I felt the burn!

Brittney

I had to skip the finisher because I ran out of time, but man!  Such a good burn!

Rebecca

Love the pace of the eccentric movements!

Sarah

The cues you provide change the dynamic of the workout. Whoever may be reading this- take the time to learn the moves and master form over weight- don't let your ego get to you!

Chelsey

Brittney Howell

Nikki Ouk

Karla

Wow. I’m dead😂 took my time and focused on really exhausting those muscles!

Shelby

Only had 40min today and so i stopped 3min into the EMOM which was fine because im not sure I could have finished. That third round was almost failure to get up haha great burn 🔥

Paula Kane

You will need medium to heavy weights for this workout.

Today, we’re working Bilaterally!

Reps are per side
Recommended reps: 6-8
Perform reps on one side first
Recommended weight: medium 

Modifications: can perform Bodyweight,
Lower height 

Substitutions: reverse lunge 

Form:
-start standing a few inches in front of a box, bench, or safe surface 
-stand tall with core engaged, shoulders retracted and a weight in one hand
-place the foot opposite to the hand with the weight firmly on the surface
-lean and hinge forward at the hips so that your Bodyweight is hovering over your foot
-without jumping or pressing off your back foot, press through your glute to come to standing
-lower down slow and controlled 
-perform all reps on one side before moving to the other

Step-Ups

Recommended reps: 8-10
Recommended sets: 3-4
Recommended tempo: 3 seconds on the eccentric squat, standard tempo on the extension 

Modifications: remove tempo

Form:
- Start in a standing position with your core engaged, chest tall, and shoulders retracted 
-hold your weight in the center of your chest just under your chin 
-feet are slightly wider than hip width and toes point outward 
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Eccentric Tempo Goblet Squat

Reps are side 
Recommended time: 8-10 reps 
Recommended weight: medium to heavy 

Modifications: perform as Bodyweight, limit range of motion, can place foot up on elevation 

Substitutions: single leg squat to chair 

Form:
- Start in a standing position. chest tall, ribs stacked over pelvis and shins  firmly planted on the ground in a wider stance than normal 
- Keep your chest up and hold dumbbell(s) at your down in front by your inner thigh 
- Place one of your feet 45 degrees out to the side  by firmly planting your foot on the ground 
-begin to lean over that angled foot by driving your knee over your toes 
- it is okay to lean forward in a hinge motion if you would like 
-toes and knees can point forward or slightly outward, but they cannot fall inward 
- Press through your quads and keep your torso still as you push back to standing 
- Complete desired reps then repeat on the opposite side

Tempo Side Lunge

Eccentric Goblet Squat ss Tempo Side Lunge

You will need medium-heavy weights and a steady surface

Reps are per side
Perform all reps on one side first 
1 rep= 1 reverse lunge, 1 curtsey lunge, 1 reverse lunge pulse 
Recommended reps: 4-6
Recommended weight: medium 

Modifications: remove weight 

Form:
- Start standing with your core engaged, shoulders retracted, chest tall, and feet in a shoulder width stance
- Step back with one foot directly behind you into a reverse lunge
-lower down until your knees are 90 degrees
-maintaining a low lunge lunge position, take your back let and cross your body and place your foot on the ground
- Bring your knee down until your front leg reaches 90 degrees 
- Staying in a low lunge position place uncross your foot and place it directly behind you again, perform a pulse 
- Push through your front leg to come up

Reverse Lunge to Curtsey

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

Reverse Lunge to Curtsey ss Copenhagen Plank

This finisher is an EMOM (every minute on the minute), which means you'll start a timer. You will start performing the recommended amount of reps for the movements listed. The amount of time you have left BEFORE the minute is up is your REST time. Once the timer hits the next minute you start the movmentes again. 

As the the minutes go by you may find yourself getting more tired, which means you slow down, which means the rest gets less and less. This type of workout is a workout against the clock, enjoy!

Recommended reps: 3-5 per side
Recommended weight: heavy bands for assistance

Modifications: single leg squat to chair or box (can use both feet to help stand), place the band higher up on a safe surface, increase bands for increased support, can hold onto a stairway railing or ledge with both hands

Substitutions: single leg box squat

Form:
-tie a band or series of bands to a stable surface. Can tie the bands in a knot, and place the knot on the other side of a shut door
-hold on to the end of the band
-stand tall with ribs stacked over pelvis and feet firmly planted in the ground
-lift one foot of the ground 1-3 inches
-with your bodyweight on your planted foot
-shift your hips backward to lower into a single leg squat
-lower as far as range of motion allows
-use resistance against the bands to help you stand back up
-switch sides

Banded Single Leg Squat

*one of the progressions for standard sissy squat*

Recommended reps: 3-5 

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

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 shoulders retracted, lean your whole torso backward 
- it is very important to 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

Banded Bodyweight Leg Extensions

Finisher

W9/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 🥰

Morgan

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

Emilia

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

KRYSTAL

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

Janine

Amanda

Wk 4 1.30.25 Quads, Glutes & Adductors   

Great workout! My shoulders and chest are shaking!

Shiloh

This series was fun! Looking forward to revisiting these exercises in the future!

Wk 4 |1.31.25| Triceps & Delts 

Fantastic workout! Didn’t mind doing legs tonight, kept my weights the same and see how my recovery feels.

W9/D1 Bridge: Lower Body

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