Name: Playbook - Hannah Bower - Week 3 Day 1 (week 9) Spring Training: Lower Body
Uploaded: 2024-04-21T16:42:48.307Z
Duration: 45 min
Description: Week 3 Day 1 (week 9) Spring Training: Lower Body

Dedra

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

Dominique

Kelsey

That damn finisher lol. Lifted super heavy on all the lifts. 🥵

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 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: add weight. Your goal is to work to a close rep max! Each set increase weight
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: 6-8
Recommended reps for final set: 14-16
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 9) Spring Training: Lower Body

Week 1 Day 4 Spring Training: Full Body HIIT

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

Jade

Rachel S.

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

Love the step ups! Going up in weight each time

Delaney

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

Brittney Howell

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

HELL YEAH, HANNAH! That was the epitome of the perfect burn! Thank you!!! Saving this one.

Samantha

Week 3 Day 4 Spring Training: Full Body HIIT

Much need workout after the stressful day I had 💪🏽

Got told my back muscles were poppin 🤷🏼‍♀️🤭

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

Cheyenne

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.

Brianna

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

Rose

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

Jennifer

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

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

Anessa

Week 2 Day 1 (week 8) Spring Training: Lower 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 3 Day 1 (week 9) Spring Training: Lower Body

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