Name: Playbook - Hannah Bower - Week 4 Day 1: Legs
Uploaded: 2023-12-12T00:44:19.833Z
Duration: 50 min
Description: Week 4 Day 1: Legs

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

Chalandra Butterfly

Karly

Melissa Mains

Lifted heavvvy and I’m not ready for how sore I’m going to be!! Such a good workout 👏🏼 thank you

Really felt those good mornings in my core! Loved this workout 🙌🏽

Taylor

I’ve been slacking and this was a great workout to get back in a routine!!

Taylor Agee

This was the first time I was able to complete all of the reps with 2 rounds in the conditioning section! Love love love this workout!

Adrianna

The banded abductions and the curtsy step ups are freakin amazing!! 🔥🔥🔥
If I’m feeling pain in my lower back, what am I doing wrong with the banded good mornings?

Jessica

Added some extra weight today it was a struggle, but I'm glad I waited for this week to bump up weight for my legs  because my form felt strong!!!

Cynthia Contreras

Love the timer addition on the apppp!!! 😍🙌🏻🙌🏻

Kayla Stock

Did what I could coming into my menstrual cycle and during my babies nap time. Didn’t get to finish but moved my body for 40 minutes. Tomorrow is a new day!

Katie

Only able to get one round in! Hard but great

Delaney

I LOVE ALL OF YOUR WORKOUTS!
Challenging and you always switch things up and keep it exciting!

Jaclyn

Finally was able to do all of the conditioning. My legs are 🔥 I feel really good. The more these workouts go on the more I sweat!

Celine

Wow! I took 2 days rest and I came back so much stronger. Also this is the first time I think that I actually did correct core engagement for lifting heavier in a squat. I never noticed until its gone, but I always experienced some pelvic floor heaviness until today! Yay!

Ashley Powell

Ludim

🔥🔥🔥🤮🤮🤮
Almost threw up in the best possible! Got through 3 rounds of conditioning!!!! Super proud of myself... but I suck at Good mornings and don't know how to get better at them

Not only was this workout amazing- didn’t even make it to conditioning (more because of time than anything) but the fact I got a 50 minute workout in today is a testament to how good yesterdays ten minute workout was that it made me WANT to get up early enough to get a longer workout in!!!

Cristine

Just what I needed! My booty and calves are on fire. Thank you Hannah!

Keri

Moved pretty slow today at the gym and didn’t get to the conditioning. But still got a solid workout in! I started with a mile run so I felt good about the time I put in 🤘🏻

Saigen

This one had me so out of breath! Intense and great workout!

Really goooooood! Increased my weight and felt stronger

Janine Ducharme

Oooooofffff this one hurt. I ran 2 miles before this workout and ended up only doing 3 rounds of the strength training. Loving this platform Hannah thank you 💗

Caitlin

Damn I increased my weights and was only able to do 2 rounds of the condition 😬😵

Nikki Ouk

Work is a beat down today, so only got one round of conditioning in…but got that workout and movement in!! 🔥

Nicole

This felt so great! Way to start the week!

Elaine

Felt stronger than the first time I did this and I think that’s a reoccurring theme. Stronger each day! What a good burn!

Sheina

I’ve got a love hate relationship with leg day 🤪 feeling stronger though!

Lexi Lou Williams

80 flights of stairs in 18 mins followed by this beauty of a workout! 🙌

Alexandra

Kim Howey

Wow. Ow in the best way. Could only get through 3 rounds of the conditioning and had to decrease the reps a bit to have correct form… but wow.

Becky

I think I might have died and went to heaven afterward. It was hard but the feeling after is so addictive! To Anyone who has the time to complete all sets and the conditioning, it’s worth it!

Brenna

Sara

Upped my weight, reps and sets for everything! 🤩 got through 3 rounds of the conditioning at the end but by the 3rd set of bridges my legs were shaking! 😆

Sarah

It's amazing what a great program can do for you. Between get stronger 1.0 and this one, I am feeling more string and noticing a lot of body composition changes and I love it

Rebecca Milway

Andy

Was able to sumo deadlift 100 for 2 sets of 12 on the last one. Haven’t been able to lift this much for over 6 months. My legs felt so good this whole workout!! Love seeing new progress

Rylee

Isabel

Its helpful when you tell us what weight amount your using :)

Corie

Workout was great, I just only did half the workout because my muscles are tired from running

Patty Southcott

Amazing workout!!! Made it through all the strength rounds and managed to do 3 rounds of conditioning. Life can be hectic but I’m always glad when I make time to get a workout in. 🤩

Jenna

Wheww that was a challenge!  Skipped stretch as I did 10 min walking warm up.  Skipping conditioning for a 20-30 min power walk. Hope that’s ok.

Yay! I was finally able to finish this. Since I was limited on time, I did the conditioning yesterday and completed the superset today. I feel stronger! I definitely was able to up my weights. Icing on the cake - my husband and I worked out together. We’ve been taking turns doing the challenge. It feels good to workout together again.

I'm back! I had a rough go last week. My partner saying they aren't physically attracked to me really took a toll. I'm back for me though! 
Legs feel tight after nearly a week off from the program.

Marie

I am wiped! Didn't get to do any conditioning but that was a good workout for me! Felt so good to move.

Makayla

My legs were shaking a little after!! Loved this one!

Shreya

Congratulations! You are officially onto the fourth week of this program! I just want to let you know that I am so stinking proud OF you and excited FOR you! Let's do this!

Week 4 is a repeat of week 2. 

Remember this is to be able to have tangible proof of your progress!

This warmup has mobility and corrective exercises in it to not only get your body ready to work, but to also address common postural and body imbalances.

Form:
-Start in a lunge position 
-Engage your core 
-Scoop your hips forward (squeeze your butt and think about rolling your hips toward your belly bottom).
-Holding the pelvic tilt reach your opposite arm overhead as you lunge down.
-should feel a stretch in your obliques, hip flexors, and quad.

Posterior Pelvic Tilt Lunge + Reach

Form:
-Get on your hands and knees
-Back flat and engage your core
-Lift one leg at a 90 degree angle and perform as wide as a circle as you can
-Don’t tilt your body

Kneeling CARS

Form:
-Bring one knee up to a 90 degree angle (can use your hands).
-Turn it out to the side to 90 degrees
-Reverse the order
-Make the movement as big as you can

Standing CARS

Form:
-Standing with your back against a wall place your elbows at a goal post position.
-Raise your hands above your head WHILE keeping your back, shoulders, and elbows touching the wall

Serratus Wall Reaches

Form:
-Place your elbows against the wall 
-Retract and protract your shoulders 
-Slide your arms up the wall

Protraction/Retraction Scapula Slides

Week 4 Warmup

This superset is going to target your glutes, hamstrings, and inner thighs! 

You’ll definitely feel your posterior chain firing up!

The reps are lower so see if you can increase the weight you use.

Recommended reps: 10-12 (if you have access to heavy weights go down in reps)

Recommended weight: heavy

If you only have light weights: add a around your shoulders and under your feet, add deficit, add a pause at the bottom, add 10 reps.

If using a barbell: 8-10 reps

Form:
- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Sumo Deadlift

Recommended reps: 15-20

Recommended weight: band

If you do not have a band: light weight will work

If using a barbell: 8-10 reps

Form:
- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

Sumo Deadlift Superset Banded Good Morning

The goal with this superset is to minimize rest.

Pause at the bottom of the rep for 3 seconds

Recommended reps: 10-12

Recommended weight: heavy

If you are using light weight: add a band, add 10 reps

Form
- Stand holding the weight close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel for 3 seconds
- Extend your legs to come back up

Goblet Squat

Using a band, you’ll tie it low to something sturdy. Hook your outside foot in it.

Then you’ll do a side lunge and pull the band towards your other foot. 

You can also do this with a dumbbell.

If neither of these are available, copenhagen planks work great.

Recommended reps: 6-8 per side

Form:
-Place a band or dumbbell in between (or around) your feet
-Engage your core
-Using the inside of your foot (keeping knee pointing straight ahead) pass the weight or pull the band to your other foot
-Repeat

Side Lunge Adductions

Pause Goblet Squat Superset Plate Passes

You will need a bench, couch, stair, ottoman or any steady surface for this superset.

Recommended reps: 10-12

Recommended weight: heavy ( bump up the weight from last time)

Remember, reps are per side!

Form:
- Step off the box 
- Step back behind your opposite foot
- Keep your chest high 
- Push through your front leg to come up
-Do NOT jump off your back foot, use your glutes

Bench Curtsy Step-Ups

Form
- Push through the balls of your feet
- Engage your calves as you go up
- The key with these is to go slow

Calf Raise

Bench Curtsy Step-Ups Superset Tempo Calf Raise

We are going to finish the burnout with our legs with this 10 minute conditioning. 

You will do as many rounds as you can in 10 minutes, OR however much time you have available. AS ALWAYS, if you need to but it short or modify, PLEASE do so!

Recommended reps: 10-12

Recommended weight: heavy

If you are using light weight: add 10 reps

Burpee to Sumo KB Deadlift

Recommended reps: 10 per side

Add weights for a challenge

Form
- Step back and across in a curtsy lunge
- Step up to the starting position
- Repeat for desired reps

Curtsy Lunge ( add weight)

For an additional challenge, add a band

Form:
-Lay on your side
-Take your top leg and place your foot down flat out in front of you
-With your bottom leg outstretched lift as high as you can

Inner Thigh Lifts

For an added challenge add weight and a booty band

Form:
- Engage your core
- Posterior pelvic tilt
- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Elevated Glute Bridge

Conditioning

Week 4 Day 1: Legs

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

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

Wow I'm trying "getting strong" workouts! 👌🏻🤜🏻🤛🏻 Excellent

Eugenia

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 :)

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!

Week 4 Day 1: Legs

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