Name: Playbook - Hannah Bower - Week 3 Day 1 (week 6) Spring Training: Lower Body
Uploaded: 2025-07-18T02:13:10.519Z
Duration: 45 min
Description: Week 3 Day 1 (week 6) Spring Training: Lower Body

Never get tired of your correction exercises 🤗

Dedra

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

Morgan

Brianna

Emilia

Delaney

Brittney Howell

Jackie

Elisheva

Amazing and enjoyed the beginning to the end. Did felt the burn in my legs especially the leg extension and single leg lunge 🔥

Dominique

Carina

Cheyenne

Casey

That finisher (finally) felt a bit easier this week!🔥

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You will need medium to heavy weights for this workout and an optional leg extension and hamstring curl machine

This has been my warmup for about 10 years.

5 reps of everything, just once through.

Recommended reps: 5 per side
Recommended set: 1
Recommended weight: none 

Modifications: can perform standing, limit range of motion 

Substitutions: can hold onto a band, rack, railing, table, door frame, or any stable surface 

Form:
-start holding onto a stable surface or your choice that’s about chest level when you’re in a deep squat 
-pull against the stable object so that you feel a stretch in your upper back and lat muscles
-continue to pull against the object as you shift from side lunge to side lunge 
-you should feel this all the way down to your glutes and adductors
-rock back and forth nice and slow 
-only go as far as range of motion allow

Supported Deep Side Lunge

Recommended reps: 5 per side 
Recommended sets: 1
Recommended weight: none 

Modifications: place your hands down on the ground for more stability, limit range of motion 

Form:
-start seated on the ground with your ribs stacked over your pelvis, your sit bones firmly planted on the ground and your legs extended out at 45 degree angle 
-take one foot and place it flat on the ground so that your knee is bent
-keeping your chest stacked over your pelvis (don’t let it fall backwards) lower your knee inward as for as range of motion allows 
-ONLY go as far as feels good
-lower to your depth and then externally rotate it back to starting position 
-repeat reps on both sides

Seated Internal Rotation

Recommended reps: 5 per side 
Recommended sets: 1
Recommended weight: none 

Modifications: place your hands down on the ground, may lean back slightly, limit range of motion, remove bend 

Form:
-start seated in the ground with your ribs stacked over your pelvis and your sit bones firmly planted in the ground 
-have your feet firmly planted on the ground with bent knees at 45 degree angle out in front of you 
-either with your hands up or placed on the ground behind your hips, begin to lower your knees maintaining their bend to the ground in the same direction 
-lower only as far as range of motion comfortably and safely allows 
-be sure to keep your ribs stacked over pelvis through this exercise 
-once depth is reached, reverse direction and then lower your knees to the opposite direction 
-if mobility allows, add a gentle forward bend at the bottom of each rep

90/90 Swivels (with or without bend)

Recommended forward lunges: 5 reps per side 
Recommended circles: 3-5 reps per direction 
Recommended sets: 1
Recommended order: perform all reps on one leg before starting the other side 

Modifications: limit range of motion, hold onto a surface for stability, remove circles 

Form:
-start in a kneeling lunge position. Ribs are stacked over pelvis, back shin is firmly planted on the ground, front foot is firmly planted on the ground 
-tuck your pelvis forward slightly (posterior tilt), place your hands on your front knee or onto a surface for stability 
-begin to shift your entire torso and hip girdle forward.
-toes CAN go past your foot, but your knee CANNOT fall inward, keep it in line with your front foot 
-lunge forward as far as range of motion allows and then press your hips and glutes back to starting
-repeat reps, then on the last rep you will perform knee circles 
-keeping your front foot flat on the ground internally drop your knee, then press it forward, externally drop your knee, and then retract it back to stating to create a circular motion 
-only go as far as range of motion allows 
-repeat in opposite direction.

Deep Kneeling Forward Lunge + Circles

Recommended reps: 5 per side
Recommended set: 1
Recommended weight: none 

Modifications: perform kneeling, limit range of motion, hold onto a stable surface 

Form:
-start standing in a split lunge position with your ribs stacked over your pelvis, and feet firmly planted in a staggered stance on the ground 
-before starting your lunge, establish a posterior pelvic tilt by scooping your hips forward, this alone can create a stretch in hip flexors 
-begin to lunge forward by bending both knees
-with the opposite arm of whatever foot is stationed forward reach your hand up and over your side body 
-be sure to maintain your pelvic tilt 
-you’ll feel this in your entire side body and hip flexors 
-lunge as far as range of motion allows and then press back to starting position while you also lower your reached arm
-repeat

Serratus Lunge Reach

Recommended reps: 5 per side 
Recommended set: 1
Recommended weight: none 

Modifications: limit range of motion 

Form:
-start standing with your feet firmly planted in the ground about hip width apart and ribs stacked over pelvis 
-extend your arms to shoulder level out in front of you 
-begin to externally rotate one of your arms out to the side and as far back as you can 
-allow your rib cage to open and follow your hand as best as range of motion will comfortably and safely allow 
-twist your entire torso 
-once range of motion has been met, internally rotate back to starting position.
-repeat in the other side

Thoracic Windmills

Lower Body Warm-Up

Progressive overload: adding reps ( nothing else will change because we are doing a lot of volume in box squats today)
Recommended reps: 8-10

Box squats are a great way to increase strength by taxing  you muscles in a lengthened state. Resting your weight on the surface makes the muscles have to re-engage in order to stand up. 

Equipment modifications: dumbbells, kettlebells, heavy bands, sofa, chair, bench, coffee table or any stable surface.

Form:
- Start with your core engaged and braced, feet at a distance that feels best to you, shoulders retracted and neutral spine.
- Press hips back and lower down until your glutes touch the box, 
- Press through heels and stand back up

Barbell box squats

Reps are per side/ perform one side first
Recommended reps for sets 1-3: 4-6
Recommended reps for final set: 10-12
Recommended weight for sets 1-3: heavy
Recommended weight for final set: light to medium

can always use a barbell on your back as well

Don't have heavy weights: increase reps, slow down tempo, add a pause at the bottom

Modifications: Don't have space? You can always do one or two steps and then turn around, stationary forward lunge

Substitutions: reverse lunge

Form:
-Start in a standing position with your chest over your pelvis, feet firmly planted on the ground and your weights hanging down by your side (can use a barbell on shoulders)
-Engage your lats and retract your shoulders so that you do not have forward rounded shoulders, chest is tall by stacking ribs over pelvis 
-Appropriately engage core to manage presure
-Place one foot firmly on the ground a few inches forward 
-Hinge forward at the hips slightly as you bend both knees to 90 degrees or however range of motion allows
-Do not let your k

Walking Lunges

Recommended time: 40 seconds

Modifications: use your other foot on the way down, hold onto a wall, can perform flat on the ground, bend over at the hips for stability 

Form:
-start with your chest tall, ribs stacked over pelvis and balls of your feet firmly planted on the edge of a safe surface
-drop your heels as far as range of motion will allow
-shift the entirety of your weight onto one foot
-without swinging your torso, press through the ball of one your feet and up onto your toes as far as balance will allow
-lower SLOWLY as far below the surface as you can.
-the key for these are slow and controlled, range of motion

Single Leg Toe Raise

Walking Lunges + Drop set SS Toe Raises

You will need medium-heavy weights and an optional leg extension machine

Recommended reps: 20 (5 together, 5 right, 5 together, 5 left )
Recommended sets: 3-4
Recommended weights: medium to heavy 

If you are performing the dumbbell modification do all 20 reps together

Substitutions: kneeling Bodyweight leg extensions 

Form:
- start Seated on the machine with your your chest tall and ribs stacked over pelvis 
- begin to Extend both of your knees to lift the rack by engaging your hip flexors and your quads
-pause at the top 
- Lower the rack back down by bending your knees
-then perform the recommended reps on just one leg 
-then perform another round of reps with both legs 
-finish off by performing recommended reps on the other leg

Double, Single, Double, Single Leg Extension

Recommended reps: 15 (5 right, 5 left, 5 together)
Recommended sets: 3-4
Recommend weight: medium to heavy 

If you are performing the banded modification all 15 reps will be together.

You can also do a stability ball where you lay in your back and curl the ball towards your glutes, and perform single, single, double)

Form:
-lay in your stomach on your machine 
-with one foot begin to engage your hamstrings and glute so that your heel is curled to your glute 
-pause at the top, then lower 
-perform recommended reps 
-switch sides 
-then perform together

Single, Single, Double Hamstring Curl

Leg Extension ss Hamstring Curls

Recommended reps: 
10 full range of motion 
10  lower squats (from the bottom of the squat halfway up and back down)
10 upper squats (from the top of the squat to halfway down and back up)

Perform as many rounds of this as you can in 2-5 minutes.

Modifications: you can perform this flat on the ground, can do Bodyweight 

Form:
-start standing, feet hip width apart, core engaged shoulders retracted, chest tall
-place your heels on an 1-2 inch elevated surface 
-hold a weight by your chest 
-lower into a squat keeping core engaged and chest tall
-do not let your knees fall inward 
-press all the way back to standing
-complete full range of motion reps
-lower down to the bottom of the squat, from here lift up only to the halfway point and lower
-perform lower squat reps
-press all the way to standing
-squat only to the halfway point and back to standing 
-repeat

3 Way Squat Finisher

- Place a band above your knee
- Rotate your knee internally and externally 
- Make sure your foot is on the floor
- body stays upright. No leaning back and forth

Corrective Exercise: Banded IR

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

Summer Burn| Week 10 Day 5: Core + Recovery

Damn near took me out but in the best way!

Abby

This one always has me dripping sweat 🙌🏼

Lexi Lou Williams

Hey.. hey you… want a good sweat sesh? Pick this one… you’ll be dropping your glistening magic everywhere!

Summer Burn: Week 10 Day 4| Full Body Conditioning/Flow

This one was a mental challenge today. Didn’t want to workout but did it anyway. I know I’ll never regret moving!

Summer Burn| Week 10 Day 3| Functional Strength & Core

Aissa Trevino

Loved the cool down it was definitely needed!!

Caitlin

Killed it this morning! Proud of myself 💪

Rachel T

Summer Burn| Week 10 Day 2l Metabolic Conditioning

Those V Ups taking me back to my cheerleading conditioning days 😎

This one is a goooood one!

Glad to be back with functional training. Switched to hiit for a while and needed something different ❤️

Jennifer

Summer Burn| Week 10 Day 1| Power Athleticm

My favorite lower intensity running workout!

Summer Burn| Week 9 Day 5| Pelvic Floor  + Cardio

Good start to the week with this one 🤘🏻

Summer Burn| Week 9 Day 4| Functional Strength + Core

I enjoyed it and I felt the burn and working.🔥

Ashley

This one always gives me a good glow sesh 😎

Summer Burn| Week 9 Day 3| Power & Athleticism

Just what I needed and I enjoyed the full body core.

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

Michelle 

Summer Burn| Week 9 Day 2| Functional Strength & Core

Kelsey

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

Just what I needed today. I couldn’t stand straight when I woke up because my lower back pain so I listened to myself and did this instead of forcing a gym session. Amazing thank you.

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

Summer Burn| Week 8 Day 5| 40 Min Mobility: Follow Along

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

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.

Summer Burn| Week 8 Day 4| Full Body Conditioning Flow

Feel great and I know that I am going to be sore later.

Summer Burn| Week 8 Day 3| Functional Strength + Core

Martyna

Amber

Andrea

Summer Burn| Week 8 Day 2| Metabolic Conditioning

Chelsea

Oh my goodness this was HARD and humbling! 
The deadhangs were frustrating because my grip strength is SO weak that I ended up having a few 5 second hangs towards the end of the 2 minutes 🥵

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

Cassidy

Absolutely killer but my favorite kind 😈

Summer Burn: Week 7 Day 4| Full Body Conditioning/Flow

Found a new fav exercise in Copenhagen drives! Felt good to try some new but somewhat familiar movements

Just finished Grit 1 and 2 so this was a fun change!

Lisa

Loved the new moves. Feeling tired but STRONG! 💪🏼🔥

Summer Burn| Week 7 Day 3| Functional Strength & Core

I love this one! Sweaty and hard!
The skater with MB finisher definitely finished me 😂😂

Summer Burn| Week 7 Day 2l Metabolic Conditioning

Beatrice

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.

Summer Burn| Week 6 Day 5| Pelvic Floor  + Cardio

Increased weights but modified a bit at the end because I was so wiped 🥵 looking forward to the three days hamstring soreness 😂

Summer Burn| Week 6 Day 4| Functional Strength + Core

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

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 🥰

Angela

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

Stephanie

Summer Burn| Week 6 Day 1| Power + Athleticism

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

Shreya

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

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 🤣

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!!!!

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

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