Name: Playbook - Hannah Bower - Week 2 Day 1 Spring Training: Lower Body
Uploaded: 2025-07-14T19:26:49.392Z
Duration: 40 min
Description: Week 2 Day 1 Spring Training: Lower Body

Nada Alabbar

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

Beatrice

yep, legs are feeling it!!!😩💪🏼 But man does it feel good to be back in the grind!

Brianna

Good workout. Felt hard today but glad I got it done!

Paula Kane

Tony

Jessi

Eugenia

Brittney Howell

Kelsey

This new program has me dripping in sweat 😆😅

Nikki

Chefs kiss 🤌🏼🤌🏼 the burn was perfect

jess

Kiki

Dominique

Anessa

i was toast by the set of 12 lunges sweaty one!!

Megan

Michelle

I took last week off since I was on vacation and man was this hard to come back to! But I feel soooo much better! I actually missed these workouts! 😜

Cheyenne

Taylor

Those side steps were killer!! Feeling this one!!

Oh.My.Goodness
The Cass bridge with the banded pulse was 🔥

Katie

Such a fucking great pump 🙌🏻🤟🏻

More side step ups, please 😈🔥 SPICY!!

Stephanie

Lauren

Jennifer

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

Recommended reps: 6-8 per side 
Recommended sets: 3-4
Recommended weight: heavy (last 2-3 reps
Should be a challenge)
Recommended reps for final set: 10-12
Recommended weight for final set: light 

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.

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

Reps are per side 
Recommended reps: 4-6
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

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 Spring Training: Lower Body

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Great sweat and did extra set lifted a little heavier to burn off this anxiety and stress

Michelle 

Aissa Trevino

Lexi Lou Williams

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It went well with the other one I did today. My legs still burned in Bulgarian squat.

It may be a de-load week but we’re still getting a sweat in!

Summer Burn| Week 9 Day 1| Power + Athleticism

I was extremely anxious this morning. Body is tight, mind is tired and I didn’t want to go to gym. This was perfect. ❤️

Love this! Trying to incorporate more mobility.  This def made me crack and pop in the right places where I was tense and tight. 🙌🏻💖🔥

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I took a break from this app to just go back to basic lift spilt. This year has been the hardest year and my gym motivation started to lack again so decided to revisit the app. This workout was just what I needed today

Morgan

It was good but confusing. Instead of seeing it as options it looks like double exercises with auto timer and longer than 4 minutes. I chose the week 5 since that one I enjoyed and still sweated.

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Andrea

They were not lying. I did sweated and my legs were burning in the end 🥵 🔥

Sheina

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I am done with week 7. I enjoyed the core.

Summer Burn| Week 7 Day 5: Core + Recovery

Amber

Angela

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Lisa

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Martyna

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Dripping with sweat after those KB swings!

Tiana

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.

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Completed yesterday, killed my legs and core but in a good way. It’s been cool to see the progress

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Upped weight in everything! Surprised myself because I wasn’t feeling particularly strong today. I’m literally stronger than I think 🥰

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

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Emilia

I enjoyed the stretches and mobility. Just what I needed for the start of my day.

Brooke

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Will 100000% be feeli by those Supermans tomorrow! 🙇🏻‍♀️

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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 🥵

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Just what I needed at the start of the day.

Felt good to stretch out the aches and pains

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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

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Dying! Love these workouts. I can’t finish within the minute most of the time, but I’ll get there!

Hannah Sanchez

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Cassidy

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Courtney

Always love mobility at the end of the week. 😍

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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

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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

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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

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Love all the mobility exercises that you have in place….

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! 🔥

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Slow burn! 🔥 
Those Superman’s about had me dead and I usually love a Superman! Humbling

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chio

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been such a busy couple weeks but finally a solid lift in! this felt amazing!!!!

Week 2 Day 1 Spring Training: Lower Body

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