Name: Playbook - Hannah Bower - Week 3 Day 1: Legs
Uploaded: 2023-12-12T00:44:19.612Z
Duration: 45 min
Description: Week 3 Day 1: Legs

I wish there could be more visual instruction or directions for using more standard dumbbells that are rounder or bulkier to hold. I don’t always know how to hold them for certain exercise like the good mornings

Liana B

Love the strength I’ve gained and how noticeable it is after just 2 weeks…. Kinda crazy … still not a fan of conditioning 😅 much more into strength training

Melissa Mains

That added fourth round of strength SSs obliterated my lower bod… leaving the gym walking like a baby giraffe 🦒

Allie

Jessica

Had to do the conditioning holding my 16lb baby this time around 😂 definitely felt the burn on those wall sits!

Christine

Didn't up my weight but I did have better form with all 4 sets and got in 4 conditioning rounds 
Sweaty and worth it #sweatisgold

Cynthia Contreras

I was able to increase my weight some. I also finished the conditioning after 3 rounds. On week one, I didn't have enough energy to finish out the conditioning. So I'm proud that I'm continuing to improve with my physical capabilities!!! I also love your mindset videos. That helps me so much!!! ❤️🔥🍑🦵💪

Lindsay

Was able to go up in weight in every move! Loved it!

Went heavier while still giving all my effort! Love this workout to start the week!

Kayla Stock

The superset of the good mornings and hip thrusts was 👌

Madison

Definitely feel stronger this time around for this workout!!

Katie

Just as challenging! Great burn on a Saturday AM!

Jacqueline

Delaney

Saraï

Felt the burn. I enjoyed the rep to failure round. Mind and body challenge 👏

Caitlin

🥵😮‍💨🦵🦵🙌
Really focused on form today and oh boy burned even more. 
105# Bb F.S
135# ×15 TH instead singles

Ludim

I'm definitely feeling stronger than my first time doing it, although split squats never get any easier for me. Quad recovery is super critical for me and I'm bad at doing it!

Ashley Powell

MAJOR PROGRESS!!!!!
Did both rounds of Bulgarians (vs 1 round week 1) and was able to get through 3 rounds of conditioning!!!! #sweatisgold

I love how you set up your program Hannah! I definitely feel stronger compared to the first week of doing these workouts. Plus, I was able to do one more round of conditioning compared to my first week. Woohoo!!

Keri

Loved it!!! Last time I was at the gym so had access to barbells for this workout, this time I was at home and used my powerblocks, and it was just as challenging

Jody

It been more than a week before I’ve gotten any focused movement in because of family visiting for the first time since before Covid. I’m glad I took the time to spend with them but I am even more glad that I got up and got moving today even if it didn’t complete the work out. The silence has been broken and tomorrow will be easier to wake up and get moving. Thank you for teaching me that incomplete workouts are still workouts!

Cristine

I've done so many workout programs over the years. This is the first one where in just a matter of a couple weeks, I notice significant strength differences. I may not be able to walk up my stairs without my legs falling off but I'm definitely stronger! 😂 Thank you Hannah!

Samantha

Always enjoy this one no matter how many time I do it 😆

Nikki Ouk

That felt good! I added weight and could feel it but did it!

Janine Ducharme

Great workout! Anytime I do Bulgarian split squats my back leg on the bench is the one that burns/hurts is this supposed to be the case and if not any tips how to improve? Thanks so much!

Kind of sad I couldn't do cardio because my preschooler brought home yet another cold, but I did slow movements and heavy weights and ended up sweating my butt off! Totally worth it

Cassandra

Definitely did better this round 💪🏼

Kendra Kajer

Wasn’t able to do the conditioning but proud I did something

Victoria Leon

Oh man girl....feeling progress in my lower body...that never happens...I usually never feel progress because I poop out too fast...this is difficult but a feel good burn. So stoked!

Aleah

Worked out after work than my usual mornings. Getting a new routine done as I transition to a new job. Might not be my usual time to get my workout done, but I am happy I got it done. Instead of having my workout to get myself some endorphins before the day, I take this workout as a stress reliever. Workout is really so powerful regardless of what time of the day you do it. Grateful and blessed I get my body moving.

Elaine

That did feel harder than last time. The one leg hip thrust is so hard! I did 4 rounds of the condition this time yay!!🤗🤗🙌🏼

This one felt harder than the first time 😂 glutes feeling it so much!

Sheina

2nd time around with added reps and more weight was tough!! But love this 🍑 burn!

Nicole

I didn’t finish this one again. I’m not sure what’s wrong. Last week I know there was a ton of stress on my body. Today I didn’t do that and still didn’t have the energy to do the conditioning portion. Like I may have been able to push through. After the split squats I couldn’t bring myself to finish. I miss feeling strong Hannah. 😕

Becca

No one to watch my very clingy toddler today while I worked out so the workout lasted 1.5 hours and the 15 min conditioning was 2 rounds 🤦🏻‍♀️ But I did it—My goal this year is consistency!

Brenna

Casey

Great start to my busy week! 2022 is all about making work not take over my life and not let do more of what I dream of, dream of doing, and what I enjoy. And this is the start!! Such a good leg workout and I can feel myself getting stronger

Rebecca Milway

Welp! I decided to do barbell for the first superset and paid for it in the my next superset. 😂

Also started to get burnt out, so switched my conditioning to add in a little handstand and back tuck work. It was perfection.

Tessa

My legs are shakinnnnggggg from the Bulgarian split squats ☠ so worth it lol

Patricia

I was able to make it through 4.1 rounds of the conditioning. One more time than the first week 😏

Good workout! I think the time limit of 35 mins is a little unrealistic though. No need to reply to this comment, just a thought :)

Victoria Jewell

Vanessa

I doubled the weight I was using on all the exercises.

Patty Southcott

Caroline

ISO hold much easier this to around. 👊🏼

Britney Winter

I do not regret starting this program. I love it and today was another amazing workout! 🙌🏼🔥❤️

Ashlei

Challenged myself this time around and got through an additional round of conditioning that I didn’t do last time! Feeling pretty darn good. 😁

Jenna

This workout may seem familiar BECAUSE we are going to repeat week 1. 

The main reason we repeat workouts is for YOU to be able to see just how far YOU are going! 

You may notice the reps and sets are higher. This is how we are going to offer our body progressive overload with minimal equipment.

Can you lift heavier weight and still increase sets and reps? Can you minimize rest time? Can you breathe easier during conditioning?

Lets see how much we've grown!

Each day you will do a warmup that is filled with corrective exercises, mobility, and will get your full body prepared to put some work in!

1 rep= 1 pull + 1 shoulder roll

Form:
- With or without a band engage your core
- Pull the band or focus on abducting your arms to the side while engage your scapula
- From there with as wide as grip as feels safe and comfortable roll your shoulders back so that your arms perform a half circle
- Repeat

Rear Delt Pulls + Shoulder Rolls

10 per side

Form:
- Start in a child's pose position; knees and forearms on the ground, hips seated back and low onto your calves.
- Press one elbow and forearm into the ground
- Drive your other elbow back above your head opening your thoracic spine
- Try and open your chest as much as you safely and comfortably can

Preacher Tilts

Form:
- Sit on your butt
- Take your front leg and put it at a 90 degree * or as safely close to 90 as you can go* in front of you
- Take your back leg and put it at a 90 degree* or as safely close to 90 as you can go* behind you
- Roll back a little bit on your butt and switch which sides is in front. You will pick up each knee by rolling your foot flat on the ground and then laying your knee down on the other side to make the 90 degree in the opposite direction
- If you can, see if you can do it without using your hands as assistance

90/90 Swivels

1 rep= right foot, left foot, frog hop

Form: 
- Start in a plank position
- Place one foot by your hand 
- Lower your hips, squeeze your butt, and engage your core
- Feel the hip flexor stretch for 1-3 seconds
- Switch sides
- Then do a fog hop where both feet jump to your hands
- Keep your butt low

Lizard Lunge + Hop

Week 3 Warmup

First off we have front squats superset with Romanian Deadlifts. 

You will do a set of front squats then a set of Romanian deadlifts and repeat 3-5 times.

Recommended reps: 10-12

Recommended Weight: Medium to heavy dumbbells

If you only have light weights: add 10 reps, pause or pulse at the bottom

If you are using a barbell: 8-10 reps 

Form:
- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up
-Engage your core
-Keep your knees pointing forward (no caving in)

Dumbbell front squat

Recommended reps: 12-15

Recommended Weight: heavy 

If you only have light weight: add 10 reps , add a band, add elevation 

If you are using a barbell: 8-10 reps

Form: for a more in depth review head over to the tutorials highlight
- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlifts

Front Squat Superset Romanian Deadlifts

Your second superset will be seated good morning's and single leg glute bridges.

You will need a dumbbell and a bench. If you do not have a bench, a couch, chair, or bed works great.

Recommended reps: 10-12

Suggested weight: Medium-heavy

If you have light weight: add a booty band around your thighs or a band around your shoulders. Add 10 reps.

If you are using a barbell suggested reps are 6-8

- In a seated position with neutral spine lower chest towards knees
-Using your core and glute muscles hinge back up to sitting. 
-Knees can point slightly outward

Seated good mornings

You will do 10 single leg bridges per side, and then 10 kass hip thrusts (feet together) for a total of 30 reps.

Suggested weight: medium

If you have light weights: add a booty band and 5 reps per side.

If you are using a barbell: 5 per side and 10 for Kass

Form: for more in depth review on glute bridge head over to the tutorials highlight

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift
-Engage your core as you lift and lower
-Posterior pelvic tilt (no arch in your low back)

Single leg Glute Bridge+ Kass Hip Thrust

Seated Good Morning Superset Single Leg Glute Bridge

Recommended weight: whatever will challenge you!

There is one set and it is until failure. That means you will do as many reps as you can. You do not need a weight, but you can definitely throw one in!

Form:
- Begin with a dumbbell in each hand* optional 
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Bulgarian Split Squats

We are going to finish off the legs with conditioning circuit that focuses on strength and mobility. 

You will do as many rounds as you can in 10 minutes OR however much time you have available.

Your heart rate may not get very high during this circuit, but it should stay steady. This is called LISS (low intensity steady state) which is the same as going for a run or any other cardio machine you would have chosen.

The goal of this conditioning is mobility and strength. Focus on squeezing and engaging your muscles with each movement.

If you want an additional challenge add a band around your thighs or a light weight in your hands.

Reminder: reps are per side.

Form:
- Bring one leg back behind your front leg
- Hinge at the hip and bend at the knee to come down
- Try to reach parallel and come back up
- As you come back up jump to the other leg
-When you land take your other leg back behind your front leg
-repeat

Skaters

For an additional challenge you can add a pair of light to medium dumbbells

Form:
- Sit against a wall with your legs and hips bent at 90 degrees
- Engage your core
-Try not to press your hands into your legs
-Push through your toes with your toes

Wall Sit With Toe Raises

You've been here before! Time to wake those glutes back up!

You’ll do 15 seconds in each leg, so 30 seconds total.

Form:
- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

Single Leg Glute Bridge

You may experience some cramping with these, and that is okay! Just do your best.

Form
- Start on your hands and knees
- Lift your leg hip level above a flat surface (chair, stool, bench, ottoman)
- Hold your knee at a 90 degree bend for 30 seconds
-Keep your core engaged

Kneeling Abduction Hold

Leg Day Conditioning

Week 3 Day 1: Legs

Chalandra Butterfly

Re starting this challenge... I don't remember how many I got last time but today I'm starting off with 13

Kelsey

Week 1 Day 0: Welcome!

I pushed myself so hard last week even after being exhausted that i overtired my back muscles not letting me move!! So learning this now to stop n just was so much goal driven that took 3-4 days off the gym to give myself a second chance n not being hard on myself

Gurpreet

Loved these practical, simple tips even as someone who has been exercising for years.

Kimberly

Goal - Instead of staying up late watching TV after my kids go to bed , I’ll go to bed earlier so I can get up at a decent time
to make it to the gym

Anna

Mindset 1: Getting Started

Beatrice

Kevyn

Jillian

Week 1 Day 1: Legs

Kiki

Sometimes you need a good humbling laugh in the gym. The Posterior Plank Pulses definitely were not accomplished today. Will be something I can work towards

Morgan

Week 1 Day 2: Back and Biceps

Had to modify a few exercises due to knee issues, but overall loved the circuits

Another awesome and enjoyable workout!! Starting to feel strong again

Week 1 Day 3: Shoulders, Glutes, and Core

Teresa

Oh man. Short and sweet!! Loved this workout!!

Amanda

Week 1 Day 4: Full Body

I did this for a Saturday workout after week 2!!! I feel unstoppable!!!

2 miles today while on vacation... so proud of myself. 
This program is the best

Week 1 Optional Cardio Workouts

Practical, sustainable, and enjoyable ❤️ and ditch the perfection 🥹 my heart needed this. Thank you for helping me to reset my mindset!

Elizabeth

So sweet and fun to get to know you guys more. Appreciate you keeping it authentic and realistic :)

Alexandra

That was such a great message!! I absolutely loved it! I’m excited about getting to listen to these.

Cassy

Mindset 2: Consistency

Michelle

Grace

I was in such a funk with my workouts.. so glad I gave this a try! Bringing me back to love working out.. teaching me to workout to get stronger not focus on killing myself to burn as many calories as possible!

Marnie

Week 2 Day 1: Legs

Lauren

Week 2 Day 2: Chest and Tricep

Carina

I'm so happy with this program!!! Seeing small victories !!

Week 2 Day 3: Shoulders, Glutes, Core

This is literally my all time favorite workout to sprinkle in every week or two!

Great workout to do anywhere! Perfect for when traveling!

Week 2 Day 4: Full Body

I did one of your hiit workouts and that was amazing!!! 🔥❤️

Went for a 2 mi run followed by some outdoor mobility work today. The daybwas beautiful and the work felt good!!!!

Week 2 Optional Cardio

I’m so glad for these chats! When I need them they are here for me. I’ve had a rough week, super sick with body aches and fever so a workout didn’t happen. Even though I’ve only been maintaining one workout a week, I knew breaking my streak on the calendar would be hard to get back from. So a talk about motivation to keep me consistent!

I love these little nuggets of mental health goodness ❤️ today was a day that I was lacking motivation and needed to hear the word “discipline”. Thank you both!

Taylor

Mindset 3: Motivation

Skipped the conditioning (motivation was lacking) but my arms felt the burn heavy 👏🏼

Mackenzie

Week 3 Day 2: Back and Biceps

Burn city but I love pushing myself passed what I thought I was capable of

Such a good workout! One of my favorites!

Emily

Mariah

Week 3 Day 3: Shoulders, Glutes, and Core

Back after taking 5 days off from a very bad cold! Gave myself grace and only finished 1 round, still not 100% back to feeling better so I figured I needed to ease into it.

Mindy

Had to take 2 weeks off due to me and my kids being sick, so I only did 2 rounds again, but still got a good workout in! My 6 month old also helped by making me hold her during the “non weighted”movements lol

Week 3 Day 4: Full Body

Love the optional cardio days that give me a little bit of freedom but still maintain structure👏

Did it yesterday. 5 miles of hiking 4000 foot elevation gain. It was a spontaneous hike, and should have said no to it after our leg day. This mama is tired!

Did a mix of walking, running, and sprinting since I haven't been feeling it lately. Sweating bullets!

Rachel S.

Week 3 Optional Cardio

This one hit different this time around. My first go through this program felt like a breeze. Life has changed in so much ways that this time through feels and looks so different BUT everything rang just as true as it did the first time I heard it. Last year I was guilty of giving myself too much grace I think. This year I'm definitely having a better balance of discipline (and honesty). Thank you Hannah and Michal

Love this journey we are all on together. I think I go through aspects where I give myself too much Grace or I have too much discipline. I fall into patters that are extreme on both ends of the spectrum and I think that is just the rollercoaster of this journey plus added postpartum.

Grace and discipline are definitely hard to balance. Thank you both for sharing your thoughts.

Mindset 4: Discipline and Grace

It was SO good.. I seriously feel amazing with these workouts consistently

Karly

Week 4 Day 1: Legs

Wish i would have had heavier weight but I added reps because I used what was available! Good workout and quick which was helpful

Sheeeeesh 😤😮‍💨 chest and tris are dense after that life

Week 3 Day 1: Legs

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