Name: Playbook - Hannah Bower - Week 2 Day 1 (week 8) Spring Training: Lower Body
Uploaded: 2024-04-14T21:33:12.709Z
Duration: 40 min
Description: Week 2 Day 1 (week 8) Spring Training: Lower Body

Jennifer

quick and effective lift between classes. stress = gone💪🏼

Brianna

1st workout in 2 weeks, feels so good to be back!💪🏾

Anessa

Delaney

Dominique

Cheyenne

What a burner!!🔥🔥Loved it!! Legs are jello!

Rose

First workout back to lifting heavy. Omg did it feel goooooood

Taylor

REMINDER: THIS PROGRAM IS TEMPORARY! After this workout gets pushed out of the daily training folder it will disappear. HOWEVER, if you like this workout you can download or save this to your favorites folder and have access to it after it disappears!

You will need medium to heavy dumbbells, a safe surface (bench, box, chair ect) for this workout. 

As always read descriptions and keep an eye on reps/time!

You will need a banister or pole, bench or couch, plates or books for this warmup.

Recommended time: as needed
Tempo Slow

Form:
-Grab onto a poll, rack, or stair railing
-stand a few steps away from the poll
-tuck your chin to your chest round your back and pull away from the poll as much as you can
-walk your hands down the poll/rack as you pull away to feel a stretch in your back, ribs, and lats
-walk your hands down to a deep squat and press your knees away from each other
-rock side to side for a full side body stretch

Pole Walks

Recommended time: as needed
Tempo slow

Form:
-place your elbow on a bench, chair, or sofa and kick your feet out into a side plank
-place your top leg over your bottom leg to firmly plant your foot on the ground in from of your bottom quad
-from here, lower your hips down to the ground as far as range of motion allows
-you will feel this in your ribs, obliques, hips flexor, IT band

Side Body Stretch

Recommended repetitions: as many as desired
Recommended directions: front, side, back
Recommended tempo: slow

Form:
-start standing on a safe elevated surface (books, stairs, plates, stool)
-place your weight onto one foot keeping your chest tall and ribs stacked over pelvis
-lift your other foot in the air and a few inches in front of your surface
-with your standing leg, bend your knee as far as range of motion allows
-be sure there are no wiggles in your knee.
-knee does not fall inward or wobble
-extend back to standing
-before with your foot to the side, and backwards

Knee Stability

Corrective Exercise Warmup

Progressive Overload: adding weight. Last set is close to 90% max
Recommended reps: 6 per side 
Recommended sets: 4
Recommended weight: heavy (last 2-3 reps
Should be a challenge)

Don’t have access to challenging weight? Increase reps to 8-12 (slow down tempo, add a pause, add 1/2 reps

Modifications: remove the elevation, 

Equipment substitutions: dumbbells front racked or held down by sides, kettlebells, body weight 

For home elevation: step, stacked books, plates

Substitutions: static reverse lunge, step ups 

Form:
- Start with the barbell on your upper back
- chest is tall, ribs stacked over pelvis, feet firmly planted on your safe surface 
- Step back with the first foot and safely place it on the ground first 
-lower down until knees are 90 degrees
-press through your glute to press to standing rather than pushing off that back leg 
- Repeat on the opposite side

Elevated Reverse Lunge + Drop Set

You will need a medium to heavy dumbbell for this superset.

Progressive Overload: adding weight
Reps are per side 
Recommended reps: 8-10
Recommended weight: medium 

Modifications: limit weight used, widen your stance 

substitutions: single leg squat to chair, supported shrimp squat, pistol squad, Bulgarian split squat 

Form:
-start standing with your chest tall, ribs stacked over pelvis and feet together 
-Take one foot and inch it backwards so you have a narrow but staggered stance
-hold your weight down by your side or up by your chest 
-keep the majority of your weight on your front leg, use your back leg for stability (as much or as little as you need)
-begin to hinge forward as you lower into a squat by bending both knees
-use your back leg for as much or as little support as you need
-lower as far as range of motion allows or until knees are around 90 degrees.
-press through your front foot to come to standing.
-repeat

Narrow B-Stance Squat

Progressive Overload: adding reps
Reps are per side 
Recommended reps: 8-10
Recommended weight: medium 

Modifications/substitutions : Bulgarian split squat, single leg Romanian deadlift 

Form:
-start standing with your core engaged and feet hip width distance apart, like you would a standard squat 
-Take one leg and slightly place it backwards a few inches
-keep the majority of your weight on your front leg
-you can hold your weight down in front
-perform a deadlift by hinging at the hips (think about pushing your butt back)
-use your back leg for as much or as little support as you need

B Stance Romanian Deadlift

Narrow B-Stance Squat ss B-Stance RDL

You will need a stable surface and optional weight for this superset

Recommended reps: 6 steps-ups + 6-10 jumps = 12- 16 reps total 
Recommended weight: light to medium 
Recommended sets: 2-3

Don’t have access to challenging weights? Increase weighted step-ups to 8-10

Equipment modifications: dumbbell, or body weight.

Modifications: lower the height of your surface, minimize the jump, remove the jump and increase speed 

Form:
-Stand parallel with a surface (bench, chair, step, ottoman) with a neutral spine, and weight of your choice 
-place your close leg onto the surface. Using your core, glutes, and posterior chain, push through to standing
-try and use as minimal assistance from your far leg as possible 
-slow and controlled back to the ground

Side Step-Ups into Jumps

Progressive overload: reps + weight 
Recommended reps: 8-10
Recommended pulses at the top of the rep: 3
Recommended ISO hold at end of reps: til failure

Band is optional

Equipment substitutions: barbell, kettlebell, booty band, bodyweight 
Modifications: perform without the weight  
Substitutions: hip thrusts, full range of motion glute bridges 

Form: see tutorials for more in depth review  -start with your shoulders on the edge of a surface, feet firmly planted in the ground a few feet in front  -perform a pelvic tilt, tilt your hips forward (see tutorial highlight for more in depth review) -ift your hips off the ground maintaining a pelvic tilt  -Appropriately engage your core and your glutes. Feel itIn your hamstrings? Tilt your pelvis upwards) -Begin to lower your hips Halfway down, keeping glutes and core engaged  -Pause at the halfway point -press your hips back to starting position 
-from here, pulse your knees as far away from each other as you can while keeping your feet still, you should feel this in your outer glutes. Perform for 3-5 reps -Repeat until reps are complete -After the final rep, hold your case glute bridge in an isometric positon for as long as you can

Cass Glute Bridge Pulse + Hold

Side Step Ups + Jump ss Cass Glute Bridge

Recommended Reps: 10 total ( 5 per side alternating dead bug, 5 full body dead bug crunch)
Recommended weight: light, band light

Modifications: perform bodyweight, limit range of motion, keep one foot on the ground at all time

Substitutions; marching, crunches 

Form:
-start laying flat on the ground with your arms extended straight to the ceiling holding your weight (or band) and knees bent at a 90 degrees with your feet in the air -appropriately engage your core to manage pressure as you begin to lower the weight down towards your head  -as your arms are lowering the weight, you will extend on of your legs out and down towards the bench as far as range of motion allows
-keep a slight bend in your elbows and your knee
-extend only as far as range of motion and core control will allow
-engage your tva to draw your knee back to 90 degrees at the same time you pull your dumbbell overhead
-alternate which leg extends outward each rep
-once your complete reps on each side, you will then perform a dead bug but you will lift both knees up together at the same time

Core Finisher: Alternating Dead Bug + Crunch Hold

Ending the day with some good old fashion corrective exercises.

Recommended reps: 3-5 per direction so 6-10 per side
Recommended sets: 1
Recommended weight: bone 

Modifications: limit range of motion, decrease reps, 

Form:
-Get on your hands and knees. Hands underneath shoulders and knees underneath hips 
-Back flat, chin neutral and core is engaged 
-lift one knee 1-2 inches off the ground by bracing your core, pull the knee as far towards your chest as you can 
-then abduct the knee out to the side as far as range of motion allows 
-you will then perform as wide as a circle as you can by rotating your leg 360
-point your foot to the ceiling
-lower knee to the ground
-this is one direction, perform all reps in the this direction 
-the lift and repeat in the opposite direction
-repeat on the other leg

Stabilizing CARS

Banded knee extensions are a great mobility exercise to incorporate into any of your warmups, especially on a leg day.

Banded Knee Extensions

Corrective Exercises

Week 2 Day 1 (week 8) Spring Training: Lower Body

Week 1 Day 4 Spring Training: Full Body HIIT

Week 1 day 4: ( week 10) Alternative Full Body Conditioning

Great upper body workout! Challenging to be consistent and really felt the burn in the later reps.

Jade

Week 1 Day 3 (week 10) Spring Training: Upper Body

Love the step ups! Going up in weight each time

Jess

I really enjoy the barbell. Amazing workout!

Eugenia

Week 1 Day 2 (week 10) Spring Training : Full Body

Hit two PRs today!😊💪🏻🙌🏻🌟

Morgan

Started out rough but eventually found my groove!!

Week 1 Day 1( Week 10) Spring Training: Lower Body

Whew this killed me! Still sore from my Wednesday workout and mighta had too much coffee and not enough protein but this was HARD! 🥵🥴

Brittney Howell

Wow I cannot believe I survived that. Great full body workout!

Week 3 Day 4 Spring Training: Full Body HIIT

Much need workout after the stressful day I had 💪🏽

Dedra

Got told my back muscles were poppin 🤷🏼‍♀️🤭

Week 3 Day 3 Spring Training: (week 9) Upper Body

Enjoyed the beginning to the end. Felt the burn for it is working in the last few reps and finisher.

Kelsey

Week 3 Day 1 (week 9) Spring Training: Lower Body

Week 3 Day 2 (week 8) Spring Training: Full Body

Week8| Body Image Bootcamp:Working w/ Emotions is important

Went lighter in weights and focused on intensity. Bordering on a shoulder injury after a travel weekend so taking it easier to recover

Great circuit workout! Enjoyed the burn and sweat.

Week 2 Day 4 (week 8) Spring Training: Full Body HIIT

Week 2 day 4: (week 8) Spring Training- Alt Full Body Cond.

Had to modify the pull ups but working on getting there!

Great upper body. As always love the correction exercises 💪🏽

Week 2 Day 3 (week 8) Spring Training: Upper Body

Nikyla

Week 2 Day 2 (week 8) Spring Training: Full Body

I absolutely love this workout. It has all my favorites.

Nada Alabbar

May start using these circuits for my morning wake up 🔥
Feeling so good after getting my body moving like this

Jessica

3 sets instead of 5. LOVED the exercises 🔥🔥🔥 did both full body days and can’t say I like one better than other.

Probably one of my favs. Starts off fun & sweet ends sweaty and beat 🥵

This was so good. As challenging as it was, I needed it! Almost stopped after four rounds but pushed through and felt so accomplished at the end.

Krista

Week 1 day 4: Alternative Full Body Conditioning

Used the finisher circuit as my warmup 🔥🔥🔥 now I want to work on my handstands

Courtney

Week 1 Day 3 (week 7) Spring Training: Upper Body

That was hard but good! Can feel the difference as I go up in weight

Week 1 Day 2 (week 7) Spring Training : Full Body

Back at it after a few days of fighting a chest cold. Love this leg workout

Week 1 Day 1( Week 7) Spring Training: Lower Body

Week 6: Body Image Bootcamp| Your insecurities are the KEY..

Still a hot mess after this HIIT, but felt a bit easier than the last time I tackled it!🥵💪🏻

Always save hair wash day for after Fridays workout since those are the ones that make me sweat the most!! 😂😂

feeling it for sure! another good one💪🏼

Christine

Week 3 Day 3 Spring Training : Upper Body

something simple as holding a core cinch hurt so good wow 😅

Amazing full body. It still was challenging even after I done it before.

Week 3 Day 2 (week 6) Spring Training: Full Body

Week 5: Body Image Bootcamp| Not just about mindset

Never get tired of your correction exercises 🤗

Haven’t done a lower body day in a while and this was delightful. Those box squats are a secret killer

Week 3 Day 1 (week 6) Spring Training: Lower Body

Been a longtime but I got back to it! Love these workouts!

Mindy

Week 2 day 4: Spring Training- Alternative Full Body Cond.

Love being able to hit everything in a short amount of time!

Didn’t feel like starting consistency is key

Week 2 Day 4 Spring Training: Full Body HIIT

a quick one tonight, but made a promise i would get it done so I did! Feeling the pump that’s for sure!💪🏼

Stephanie

Carina

Week 2 Day 3 (week 5) Spring Training: Upper Body

Renee Barker

Body Image Bootcamp: Week 4| Body Image Beliefs

with the Bulgarian squats I was dying!!!😂🤣fantastic! 🥵😍

Kiki

Still on the struggle bus. Proud of what I’m getting done and doing my best not to compare it to when I was feeling better. Got 50min of work done so that’s amazing ☺️

Paula Kane

Done Monday, forgot to complete 
Very sweaty. Still sore lol

Week 2 Day 2 Spring Training: Full Body

not sure how i’m going to get down the stairs with these shaky legs, but that felt good😅🫣

Idk what my body was doing today. Everything hurt 😭 my r hip flexor is very mad at me too. Got it done, lowered weights and trying not to overthink it

Wow that was sweaty and fun!! Sets the mindset for the day

Week 2 Day 1 Spring Training: Lower Body

Adding elevated cat cow to favorite core exercise list 🤩

3 rounds in 22 min was my 100% today. Not sure if I’m getting sick or under fueled but I kept getting dizzy so I’m all done for today

challenging start with high intensity jumps! I loved it!🙌😍

Great full body workout for the weekend. Just what I needed 🔥

Man those pikes sneak up on ya 😅 good workout overall!

Week 1 Day 3 (week 4) Spring Training: Upper Body

All absolutely true for me! Thank you for this, I had not ever really made some of those connections!

Week 3: Body Image Bootcamp|Negative Self Talk

Finished yesterday but forgot to close the workout

Ugh- went up in deadlift but that’s it- which is fine. This workout is challenging as hell

Week 1 Day 1( Week 4) Spring Training: Lower Body

Really enjoying decreasing my weights and focusing on form and mind muscle connection. Makes my workouts much more rewarding 🧘🏻‍♀️

My back hurt today so a lot of this was hard. Got it done 💪🏻

Week 1 Day 2 (week 3) Spring Training : Full Body

I will 100% be coming back to this whenever I want a good sweat sesh!✨✨

Sarah Heard

It wasn’t the scheduled workout today. But I wasn’t feeling motivated and I remember loving this workout the last time. So I added in a mile and a half walk and and extra round of each exercise. Happy Sunday! Start your days strong!!

Seratus reach in any form is pure evil! Brilliant workout

Hana

Cynthia Contreras

Completed Wednesday but forgot to finish in app 😅

Copenhagens had me dripping! I’m so close to being able to move my leg out more 💪🏻 great Friday workout

Week 3 Day 2 Spring Training: Full Body

I love the thought of self-acceptance, and it doesn't have to mean you don't do anything to change. 🥰

Margaret 

Week 2: Body Image Boot Camp| Self Acceptance Vs Self Love

Love love love ❤️. This finisher is a killer

Great workout! Coming back from 1-week of a terrible cold

Week 3 Day 1 Spring Training: Lower Body

2 rounds=25min all the time I had today 💪🏻

Really enjoying these in between workouts where I can take it a little slower and easier and focus on form to ensure proper engagement. Had a rough winter & thought I might be losing my passion for the gym but it’s coming back with the sun! ☀️

Week 2 Day 3 Spring Training: Upper Body

Body Image Boot Camp

Hot hot hot 🥵 this has me completely shaking but loved it!

Movin a lot slower than I’m used to! But got it in. Yay

Shelby

Today was awesome…. My glutes were on fire….

Arpita

The banded knee extension is a new one and I think that’s a great thing for me to incorporate more

Ashley

This workout was a tough one but at the same time amazing. I was slow but I hope I can build my speed and endurance in the coming weeks. 
I was sweating bullets 😂😂

This one was a doozy🫠. Completely DRENCHED 💦

Week 2 Day 1 (week 8) Spring Training: Lower Body

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