Name: Playbook - Hannah Bower - Week 3 Day 1 (week 9) Spring Training: Lower Body
Uploaded: 2026-06-14T19:47:01.246Z
Duration: 45 min
Description: Week 3 Day 1 (week 9) Spring Training: Lower Body

lifting heavier and feeling so much stronger 💪🏼

Brianna

Going up in weight but the finisher is a 🔥

Delaney

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

Summer Sizzle| Week 3 Day 5| Pelvic Floor  + Cardio

Summer Sizzle| Week 3 Day 4| Functional Strength + Core

Summer Sizzle| Week 3 Day 3| Power & Athleticism

Summer Sizzle| Week 3 Day 2| Functional Strength & Core

Summer Sizzle| Week 3 Day 1| Power + Athleticism

Summer Sizzle| Week 2 Day 5| 40 Min Mobility: Follow Along

This is a challenging workout for gym users and doesn’t relocate a realistic gym set up. I had to skip the treadmill intervals because the treadmill location is not near a location where I could complete the other exercises.

Jessica

Dead and dying but happy about it 🥵 The sweat is pouring down my face

Rachel T

Erin

Summer Sizzle| Week 2 Day 4| Full Body Conditioning Flow

I love the combination of strength training with core!!!

Hannah

jessica

Summer Sizzle| Week 2 Day 3| Functional Strength + Core

Veronica

I had to take a 2 day break after the week 2 day 1 workout because I was sooo sore! This was so challenging today.. those jump squats at the end wowwww

Alexandra

Summer sizzle| Week 2 Day 2l Metabolic Conditioning

Eugenia

Laura

Summer Sizzle| Week 2 Day 1: Power + Athleticism

Did this over the lifting since I’m having muscle fatigue

Summer Sizzle| Week 1 Day 5: Core + Recovery

Felt easy but I’m very sweaty so I know I pushed it! Quite pleasing to have it feel easy but still get some good work done

Morgan

I thought this was gonna be easy peasy but boy I was wrong!  Talk about a sweaty mess! 🥵 ♥️

This was sooo fun and wow dripping sweat yet again!

Summer Sizzle: Week 1 Day 4| Full Body Conditioning/Flow

Killer! Even got a dude fist bump in the middle!

Summer Sizzle| Week 1 Day 3| Functional Strength & Core

Loved this workout! Can’t wait to increase weight on those db thrusters 😈

My favorite!!! I loooove a HIIT workout and this checked all the boxes 🤩

Sweaty mess. I told myself “maybe 8 rounds”, but once I got there I knew I could push through. I modified the box jumps and push-ups on the 5h round so I think that helped give me a bit more stamina. But boy, by those last 2 rounds I was getting gassed. Surprised myself by getting Tabata done pretty easily too. Gonna be sore tomorrow!

Summer sizzle| Week 1 Day 2l Metabolic Conditioning

Took a week off for deload and the first actual week of summer and this was such a good welcome back! Looking forward to this program

A week behind and loved this one!! Great way to start the week!💪

Rose

Ended the week with this workout and it was the perfect start to the weekend 🙌🏼

NEW! Summer Sizzle| Week 1 Day 1| Power Athleticm

Glad to get this one done on the earlier side today!! Can’t believe I finished this program even with all the set backs! Can’t wait to start Enough tomorrow!!

Kathryn

RECLAIM| Phase 3| Week 4 Day 5| Upperbody DELOAD

Feeling good! Can’t wait to start Enough!!

RECLAIM Phase3| Week 4 Day 4| Lower Body| Deload

Reclaim Phase 3| Week  4 Day 3| Sprints + Core

So glad this deload week is lining up with my period 😊 makes it easier to convince myself to do a workout when I don’t it won’t be too hard.

Love those Z sits both challenging and provide lots of feedback

RECLAIM Phase 3| Week 4 Day 2| Upper Body DELOAD

A great deload day! Very sweaty, but felt good!

Hit a PR on the single leg press! Not too bad for a deload day!

Reclaim Phase 3| Week 4 Day 1| Lowerbody DELOAD

Felt stronger than I thought I would today! Was on vacay so didn’t do any of these workouts, but still did 2 rucks and 2 walks while away. Feels good to get back in to it!

RECLAIM| Phase 3| Week 3 Day 5| Upperbody Athletic + Power

Felt good to crush this workout before vacay! This week lined up perfectly with my cycle so feeling extra strong 💪🏼💪🏼

Did nooooot want to move today but turned my brain off and got after it. Feeling better than when I started for sure

Pleasantly surprised with my increase and weight and performance all around 🤩

RECLAIM Phase3| Week 3 Day 4| Lower Body Athleticism + Power

I did the warm up, 8k + 9 min sprints and the core exercises. I'm exhausted and happy for it!. 🤜🏻🤛🏻

Completed last night but forgot to finish in app. 12mph is VERY fast for my little legs to go but I DID do it 🏃🏻‍♀️💨

lol she said, “sorry if these rolling V-ups give you ptsd” 😂

Reclaim Phase 3| Week 3 Day 3| Sprints + Core

Upper body is never my fave but I love this workout!

Deja

RECLAIM Phase 3| Week 3 Day 2| Upper Body Strength + Power

Upped my weights in most of the exercises and still felt like I could’ve gone heavier! Feeling goooooddd today!!

🔥 🔥🔥🔥🔥🔥
Opted for Spanish squats. My quads are on fire!!

Michelle 

Sweaty 😓 great one for the middle of the week

Reclaim Phase 3| Week 3 Day 1| Lowerbody Strength + Power

I am getting better at it and upping the weight in some including landmine ones.

The around the world lateral shuffle I find fun to do 😁

RECLAIM| Phase 3| Week 2 Day 5| Upperbody Athletic + Power

I enjoyed it. Intense and simple at the same time.

Didn’t increase weight as much as I feel like I could’ve because my knee was bothering me today but still felt good to get this one done!

RECLAIM Phase3| Week 2 Day 4| Lower Body Athleticism + Power

Couldn’t push myself as hard until the last 20 seconds since I had my 3yr old riding his strider and he wasn’t going that fast 🤣 but did what I could!! I loved it still!

Kayla 

I enjoyed core and cardio. Enjoyed most of it.

Julia

Reclaim Phase 3| Week 2 Day 3| Sprints + Core

I am enjoying it and learning about getting more comfortable and confident in the movements while being stacked.

My push presses are feeling so much better 💪🏽🔥

RECLAIM Phase 3| Week 2 Day 2| Upper Body Strength + Power

I just got done with reclaim you march challenge and was wanting more workouts from Hannah! It was great!! I loved it. Although I have bands at home, my gym doesn’t have the bands like in her videos so I’ll have to bring mine from home next time! I did everything without bands at a slower tempo and I just love love loved it!! Soo good!! 10/10 recommend!

It’s been really hard mentally to stay consistent recently. I’m so glad I convinced myself to just do it today! Felt so good!

I definitely feel it in the glutes and certain areas. I took my time in the exercise. I enjoyed it until the end.

Reclaim Phase 3| Week 2 Day 1| Lowerbody Strength + Power

Courtney

I enjoyed learning new things and took my time on this one.

Whew! Always a little rough doing new exercises, the workout doesn’t feel as smooth but I’m excited to keep going and improving on everything! Felt good to move today, listened to my body and had an unplanned rest day yesterday.

Reclaim Phase 3| Week 1 Day 1| Lowerbody Strength + Power

Loving the little changes in phase 3! Felt really good today!

I enjoyed the upper body and things changed up. I also enjoy the stretches and cool down.

One of the best upper body workouts! 🤜🏻🤛🏻

RECLAIM| Phase 3| Week 1 Day 5| Upperbody Athletic + Power

Did not want to workout today but so glad I did!!

I enjoy lower body and I find it helpful.

RECLAIM Phase3| Week 1 Day 4| Lower Body Athleticism + Power

What a great workout, I also did the running twice! Inspired 🫶🏻

Wow that was good! Did 2 rounds of the treadmill work 👌🏻

Okay those rolling v ups did piss me off at first but once I got in motion no one could tell me shhhhh 🤪🤘🏻
I did struggle to roll from Superman back to my right side without a little finger push but I’ll work on it

Reclaim Phase 3| Week 1 Day 3| Sprints + Core

Felt good to get this done today! Definitely didn’t get as many workouts in this week as I had hoped, but next week is a new week!

I'm seeing some muscles 😱😍 I'm feeling so strong girls!!!

So loved every second of that. Feel so powerful!!!

RECLAIM Phase 3| Week 1 Day 2| Upper Body Strength + Power

We just did a little bit of errry thang today. Finally got connected with me PF which was really cool and strange at the same time.

Optional| HIIT & Mobility/Recovery

Some are challenging but I really enjoyed it.

Much needed core workout after week I had

Ooohh weee.  First time doing this and it has some really sneaky tough moves!  May be a new fave workout.

Reclaim| Bonus Advanced Deep Core (optional)

Reclaim phase 2| Week 4 Day 3| Deep Core + Cardio

My kids were screaming the entire workout but I still feel better getting it done! Here’s to a quick and easy bedtime😅

Shelby

Kept it about the same as last week as I found I had a bit more in the tank than I thought I did coming into my workout today so I increased sets and reps where I felt it and got a god sweat in!

Thank goodness it’s de load on spring break! Working out with 4 under 6 isn’t not easy 😅

Zarah

Reclaim phase 2| Week 4 Day 1| Lower Body Strength| Deload

Hey I finally tried the deficit with the box, instead of grabbing my leg and hey it felt so good. I was able to do it with great balance and form. 🤜🏻🤛🏻

Got it done and feeling great! This might be my favorite routine of this phase

Lowered the weights and heights but it all still felt good!

RECLAIM Phase2| Week 4 Day 4| Lower Body Athleticism| Deload

RECLAIM| Phase 2| Week 4 Day 5| Athletic Upperbody| deload

Might be lower weights and less reps, but she still will make ya sweat!

Decreased sets but kept weights and reps about the same and am already shaky 🤪

RECLAIM Phase 2| Week 4 Day 2| Upper Body Strength| Deload

These kinds of workouts make me feel like a professional athlete 🤜🏻🤛🏻 I love it.

RECLAIM| Phase 2| Week 3 Day 5| Athletic Upperbody

I enjoyed it and it makes sense to take it slow instead is rushing to maintain posture. I find it to be helpful is what I need.

Did not have time for the cool down today! But holy moly I’m dead 💀💀💀 woke up early and did a ruck with the hubby too. Great lower body day today!

That post period strength man 😂💪🏻😅

RECLAIM Phase2| Week 3 Day 4| Lower Body Athleticism

Completed yesterday but forgot to finish in app. Good day to switch things up because my body was hurting

This was a nicely timed workout as I needed to give my body a break from lifting.

Reclaim phase 2| Week 3 Day 3| Deep Core + Cardio

Added weight to my OH presses! Was a struggle at the end but felt good! My arms are dead 🩵

Lauren

Overhead press has always been so hard for me to progress but I’m finally noticing improvements here!

RECLAIM Phase 2| Week 3 Day 2| Upper Body Strength

Whew! That was a good one! Was able to increase my weight a little in the DL and hip thrusts! 💪🏼

BECKY

Today was hard! I felt like everything was just a little bit off today but that’s okay. I still got it done and am proud I didn’t quit

Reclaim phase 2| Week 3 Day 1| Lower Body Strength

Loving the landmine rotational clean and press!! Feels so good to do.

Loved this upper body. Love the athletic days 🔥 💪🏽 Starting to do more cardio again. Feels great 😌

RECLAIM| Phase 2| Week 2 Day 5| Athletic Upperbody

Ran out of time and didn’t get to do the cool down BUT! This workout felt so good! Definitely feel stronger in most of the exercises today.

Jennifer

RECLAIM Phase2| Week 2 Day 4| Lower Body Athleticism

I enjoyed it from the beginning to the end and helpful especially after legs day the previous day.

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

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