Name: Playbook - Hannah Bower - W9/D3 Lower Body
Uploaded: 2023-12-12T00:44:19.920Z
Duration: 45 min
Description: W9/D3 Lower Body

As I don't have a leg press machine, I put a 35 kg resistance band on my shoulders and did squats for 2 minutes and MAN it was hard. My glutes have grown in one session you should see the pump. 😂

Sirma

So tough and so good! My calves are really tight today so my legs did too, but pushed through!

Lindsey

Selma

Had to split this over two days due to a time constraint but I loved it!

Can I ask for help with the elevated side lunge?? No worries if you’re too busy!❤️ I have a short torso/scoliosis so I’m not sure if it’s that or lack of flexibility but I’m not sure if the stretch I feel in the elevated leg is normal and I’m not sure I’m getting good depth hahah. Thanks!!🫶🏼

Lauren

Had to sub out the leg press for single leg hip thrusts on the ground due to injuries
A. 8x110. 8x134. SS. 10x154.

A. 10x84. 10x84. 11x94.
B. 12x30. 11x35. 12x40.

A. 10. 10. SS with attempts at 5 blocks
B. 12xmed.ss. SS.

A. L25. R35...30
B. 25. 35.

A. 10.ss.

Leigh-Ann

You tryna kill me? Lmao 🤣 that was AMAZING!

Kayla Lennon

Maegan

Haven’t done pistol squats in a while (just purely due to not working out during my move!) so I could only push to four on each leg! I’m seriously improving at hamstring curls, though. Goodbye to my legs again because they’re dead lol

Ludim

Michelle Eisenberg

Kayla

Sarah

Now that the challenge is over, I want to really focus on perfecting my squat form!  Today, I performed pause squats (pausing at the bottom). I absolutely LOVED it. I could really feel my muscles firing. I’m excited to go on this journey.

Cleo

The 2 minute leg press has my legs and butt on fire🔥🔥🔥

Autumn

Wow! I did a 2 mile speed workout right before and that last set was a killer in the best way possible!

Christine

I wish there was a place to put workout notes

Love this workout! The last set is killer in a good way. Took a spin class last night so my legs were a little fatigued this morning but still got a great workout in. Went the heaviest I ever have on hip thrusts 🙌🏻

Andree

Wow, all sets were challenging but great. Went heavier with BS. Loved side lunges. 
Pistols - struggle is real. Used both hands on barbell/squat rack and only got to above 90 degrees, definitely a weakness!! 
My quads are on fire after 2 min of banded air squats 🔥 
Happy Hump Day 😊

Alona

That was very challenging but I made it! I was super wobbly in my squats and notice my forms favours to my right and is wobbly in my round back extensions. 
I don’t feel my squats in my glutes when I squat 100lbs, I feel it in my obliques and mid back when coming up and my quads. I purposely push in heals but I still feel like I’m not doing them right, or should I go my weight?

Janine Ducharme

Was able to up my weight on everything today and pistol squats were done with less assistance! 🤩🙌🏻 another great workout and amazing way to start the week!

This workout was not good for me mentally haha. It's okay it'll get better, not all workouts are great but I did it. ⭐💛

Caitlin

Samantha French

Got my pistol squats back with no assistance.. which I was doing all day pre babies. Huge accomplishment for me. This program truly works!! 🙏🏼

Alyson

Killer lower body! Going to stretch extra after this one! I definitely challenged myself to go a little heavier and glad I did. 😊

Sabrina

Tessa

It was a busy day in the gym today so I was kind of limited. Still pushed hard on the exercises I was able to complete! Got a good leg pump and broke a sweat 💦.

Serena

Rachael S. Olinger

Felling very confident today.... My stability and strength is increasing slowly.

Arpita

What’s a good at home alternative for the back extensions?

Megan

Those 2 min leg presses got me wobbling 😂😂🔥🔥

Lily

Nice way to wake my body up this morning!

Avery

Switched out the leg press for sissy squats using a band and my quads are a-burnin! Thanks for the suggestion! Burned over 400 calories in this workout. 👍

Jenna

Love this one.  Pistol squats- super challenging ROM for me. How do you go so low?? Should I just stay in my own ROM?  I don’t have any injuries.

Michelle

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

Hip thrust+ pulse

Superset A
Squat
Elevated side lunge

Superset B
Assisted pistol squat
Stability ball curls

Superset C
2 min leg press
Rounded back extensions

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

Hip thrust+ pulse

Equipment Substitution: Dumbbells or Kettlebells (hold by shoulders or down by your thighs). If access to heavy weights is not available, feel free to add reps.

- Start with a shoulder width stance
- Flex at the hips and knees to come down
- Come down until your break parallel 
- Push through your heels to come up
- Keep your chest up and core tight

Squat

- Place one leg on a bench 
- Keep that leg fully extended 
- Flex at the other knee and push your hips back to come down
- Bring the dumbbell down to the floor
- Push through your heels extending your leg to come up

Elevated side lunge

Superset A

Modification: Single leg squat to chair or box, use both feet to stand up.

- Do as many as you can unassisted, finish with assisted
- Raise one foot off the ground and extend it in front of you
- Flex at the knee and push your hips back to come down
- Come down until you break parallel
- Push through your heel extending your leg to come ip

Assisted pistol squats

Equipment replacement: foam roller, medicine ball, can also use a rag on a smooth surface and slide in similar form

- Lay on the floor with your heels on the ball
- Raise your hips as high as possible
- Curl the ball in
- As you come in engage your hamstrings and glutes

Stability ball curls

Superset B

Equipment Substitution: Banded air squats as fast as you can for 2 minutes, or weighted squat for 2 minutes

- Place your feet just outside shoulder width on the platform
- Make sure your lower back is on the pad
- Let the platform come down flexing at the knees
- Push through your heels to come up

2 min leg press

Equipment Substitutions: if you have a bench, you can hook your feet on the bottom side of the bench, hips hang off the end. You can also do laying on the ground supermans, banded good mornings, or resistance band deadlifts.

- Initiate the movement in your glutes
- Start coming up with a rounded back
- Come back down with a controlled movement
- slow movements! Really squeeze the booty

Rounds back extensions

Superset C

Post hips into a posterior pelvic tilt as you lunge! This is active stretching!

Corrective exercise- hips

W9/D3 Lower Body

The yoga ball leg curls right have SLRD was madness!

Ashley

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?

So good! My entire body felt worked hard!!

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!

W9/D3 Lower Body

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