Name: Playbook - Hannah Bower - Wk 3 1.23.25 Quads, Glutes & Adductors
Uploaded: 2025-12-03T15:39:08.359Z
Duration: 40 min
Description: Wk 3 1.23.25 Quads, Glutes & Adductors

Can’t believe I got through that. I didn’t feel like working out but hit some new PR’s to my current progress. Feels good!

Janine

Chelsea

Katie

Oh. My. God. This was BRUTAL. And so humbling and awe inspiring to see pregnant women doing it 💖

Brenna

Kiki

I feel my legs getting stronger with those pistol squats 💪🏻

This workout is so deceiving.t legs are complete jello and what’s best is feeling it rather the smaller muscles that shape and tone the legs. Love it. 🙌🏻💪🏼🩷
Now onto core challenge!

Michelle

Last week I figured out how to use a kitchen towel for the banded adductor slides at home… worked so well! Did it again this week and WOW! Such a good burn!

Lacey

Brianna

Taylor

155# in my squat!!! It felt a little funny so not 💯 sure my form was 👌🏻 but I took a video for my husband to look at lol overall up in weights and felt great!!

Paula Kane

Sissy squats hurt my knees and so does the modification because of ACL surgery’s but everything else felt so good

Stephanie

Felt alot better this week! This one is such a mental burner!

Lindsey

•  Week 3: Peak Block
•	Sets: 3x3 
•	Intensity: 85–90% of 1RM
•	Focus: Maximal strength and CNS adaptation

•  Week 2: Intensity Block
•4x5
•	Intensity: 75–80% of 1RM
•	Focus: Focus on strength and controlled power

This workout will focus on quads and touch on glutes and adductors to go with the Centered Core Challenge

There will be more body weight movements in this workout targeting the muscles in a more eccentric or lengthened state which is a great tool to getting stronger. It will also work in more mobility! So this workout will serve more in the functional end to increase strength rather than using load or weights!

You will need a plate or small box for this warmup




Recommended reps: 10 each leg 

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

Recommended pumps: 8 Recommended rocks: 5-10 per side 

Modifications: limit range of motion, hold onto a safe surface 

Substitution: seated straddle

Form:
-start in a deep squat position with your glutes lower than your hips, feet wider than hip width and toes pointed outward 
-press your knees backwards, you don’t want them falling forward inward
-keep your chest tall 
-perform pumps by lifting and lowering your hips, the goal is to let your hips fall lower each rep relaxing your pelvic floor
-perform recommended reps
-then place your elbows to the inside of your knees 
-begin to shift your weight from one foot to the other while you press your knees backwards to get a good adductor stretch 
-keep your hips low

Duck Pumps + Rocks

Recommended repetitions: as many as desired
Recommended directions: front, side, back
Recommended tempo: slow

Form:
-start standing on a safe elevated surface (books, stairs, plates, stool)
-place your weight onto one foot keeping your chest tall and ribs stacked over pelvis
-lift your other foot in the air and a few inches in front of your surface
-with your standing leg, bend your knee as far as range of motion allows
-be sure there are no wiggles in your knee.
-knee does not fall inward or wobble
-extend back to standing
-before with your foot to the side, and backwards

Knee Stability

Warmup

Recommended reps: 3
Warmup sets: choose weights to build into 3 reps
Recommended weight: medium-heavy
(75-80% 1RM)

Equipment Substitutions: Dumbbells, kettlebells, bands, or Bodyweight 

Modifications: can hold weights down by your side (suitcase squat) or switch to goblet squat

Form:
-start standing with your feet slightly more narrow than hip width distance apart.
- Place heels on a small elevates surface  (unless you have powerlifting shoes)
-start with a tall chest, ribs stacked over pelvis, feet firmly planted on the ground
-hold your weights either up on your shoulders and engage your lats. Elbows drawn back.
-lower into a squat by hinging your hips back and bending your knees. Continue to keep a tall chest tall and your core appropriately engaged to manage pressure with rib cage stacked over pelvis.
-your knees may go over your toes, that’s okay, what’s important is making sure your knees point forwarded or outward, but too far never inward
-find your depth for your range of motion, pause, and extend back to standing

Heels Elevated Back Squat

Recommended Reps: 5
Recommended weight:  heavy ( last rep should be hard)

Modifications: perform as Bodyweight, limit range of motion, stand and place a foot onto a bench or chair, perform kneeling

Substitutions: walking lunges, step-ups 

Form:
- Start in a standing position. Ribs are stacked over pelvis, chest tall, and shin and foot firmly planted on the ground or plate
- Keep your chest up and hold dumbbell(s) at your shoulders (front racked) or down in front by your inner thigh 
- Place one of your feet in front by firmly planting your foot on the ground or plate
-engage core
-begin to lean forward by driving your knee over your toes 
- it is okay to lean forward in a hinge motion if you would like 
-toes and knees can point forward or slightly outward, but they cannot fall inward 
- Press through your quads and keep your torso still as you push back to kneeling
- Complete desired reps then repeat on the opposite side

Elevated Split Squat

This workout requires a band and sliders (or towel/plate). You will be working muscles in a lengthened state. This can be challenging so give yourself grace

Recommended Reps: 10

Modifications: kneeling leg extension, can use a cable, use multiple bands, limit range of motion to assist

Alternatives: leg extension machine, seated db leg extension on bench, b stance squat

Form: 
Sissy squat: 
-Standing in neutral position engage core
- keeping spine neutral, lean back as you lower knees as far as you can go while maintaining neutral spine. Goal is for knees to touch floor.
- exhale as you lower and push through toes as you stand. 

Kneeling extension:
-station a band or multiple bands, at midline level height while your on your knees, to a steady object
-scoot back so that there is tension. The farther back you are, the more assurance you will get; the closer, the more Bodyweight this becomes 
-in a kneeling position with your chest tall and shoulders retracted, lean your whole torso backward 
- it is very important to engage your core and keep your torso stable as you lower down 
-go as far as range of motion allows
-engaging your core, hip flexors, and quads keep your torso straight as you lift back up to kneeling

Sissy Squat

Recommended Reps: 10 each leg

Modifications: no band, can perform standig, limit range of motion

Alternatives: plate slides, alternating cossack lunge, adduction machine 

Form & Cues: 
- Hook Band to sturdy surface around hip hight when kneeling
- hook and around thigh
- use a plate or slider or towell on wood floor to place under opposite knee
- kneeling tall with slight lean forward, ribcage stacked over pelvis 
- slide back knee away from body as you inhale
- keep torso upright 
- exhale and engage core as you slide knee back to starting position

Banded Adductor Slides

Banded Adduction Slides ss Sissy Squat

you will need block, band and plates/DB for this workout. The goal is to burn out and condition the muscles in an endurance capacity!

Recommended reps: 8

Modifications: place foot on the ground for support, use a bar or surface to hold onto for support, 

Substitutions: b-stance squat, single leg box squat 

Form:
-Loop band around stable surface around shoulder height
-stand tall with ribs stacked over pelvis and feet firmly planted in the ground
-lift one foot of the ground 1-3 inches
-with your bodyweight on your planted foot shift your hips backward to lower into a single leg squat
-lower as far as range of motion allows or until your glutes touch your heel
-press through your glute to come to standing 
-switch sides

Supported Pistol Squat

Recommended reps: 45 seconds
Recommended Weight: medium

Block is optional 

Modifications: have your hips higher than your knees, hold onto a band or ledge for support

Substitutions: air squat 

Form:
-Start with your back against a wall and lower until your knees are 90 degrees
-Place a block in between your knees 
- think about driving your knees together entire set
- Once you are in your seated position place weight on thighs
- Hold for time allotted time

Adductor Wall-Sit

Finisher: Pistol Squat ss Adductor Wall Sit

Wk 3 1.23.25 Quads, Glutes & Adductors  

This workout feels humongous!!! Super high volume. It might be just me though 😂 if I push the weight in back squats and sumos, I don't much left in the tank for the single leg high volume stuff, WOOF!

Miranda

I so wish I had more time for this one today… I’ll be coming back to it!

Wrapped| Week 4 Day 5| Lowerbody

I took my time and did all of it. I enjoyed the stretches, mobility core and also running at the beginning.

Dominique

Wrapped| Week 4 Day 3| Deep Core + Mobility

Will definitely go heavier on the finisher next time. Still felt it though 🙌🏻

The workout is bomb, but let’s be real…. that thoracic stretch is always clutch!

Wrapped| Week 4 Day 4| Upperbody

Rose

Wrapped| Week 4 Day 2| Upper Body

Woo always get nervous about leg workouts!! But love getting them done!

Andrea

I know my quads hate to see this workout coming

Rachel T

Wrapped| Week 4 Day 1| Lower Body

Those drop set Bulgarians got the glutes burning! Loved it!

I loved this. I didn’t get to finish due to some hip discomfort but overall it was a challenging workout!

Jaime

Those depth drops are harder than they look. And the med ball twists are harder too only because you’re trying to keep your balance at the same time. I really enjoyed the mobility at the end. One side was definitely tighter than the other. Killer workout. - I’ll be doing this one again!

Chelsi

Wrapped| Week 3 Day 5| Lowerbody

Love the incremental pause lifts! Very effective!

Wrapped| Week 3 Day 4| Upperbody

I enjoyed it and did all of it through even the optionals this time. I find it very helpful and informative.

This is always a welcome stretching session each week!

Wrapped| Week 3 Day 3| Deep Core + Mobility

I enjoyed it and I did felt my body fighting against it especially the shoulder press trying not to arch my back.

Christy

Hannah’s alter ego should be Hanz and Franz because she’s here to pump 👏 you up!

Wrapped| Week 3 Day 2| Upper Body

I enjoyed it and it got easier but I still do feel it.

Zarah

Wrapped| Week 3 Day 1| Lower Body

Whew! Loved the last set with the bridges and copenhagens!! 
I was/am in a funk today and was hoping this would help and it did! Not as much as I wanted but now I’m too tired to be ambiently annoyed so calling it a win 🏆

Morgan

I enjoyed it and finished after midnight! My legs definitely are on fire 🔥

I’m love a good lift! Jello legs are the best!

Wrapped| Week 2 Day 5| Lowerbody

Kelsey

I enjoyed it and I did felt my arms burned in the end. I am glad I had it saved in my favorites to be able to complete it.

Wrapped| Week 2 Day 4| Upperbody

Mindset 3: Motivation

Completed yesterday but forgot to finish in app. Did stairs rather than run and was short on time so had to rush a bit but still enjoyed it!

This workout included such beautiful ranges of motion! Really felt like self care 💕

Sally

Just focused on the hip mobility. It’s 🔥

Michelle 

Wrapped| Week 2 Day 3| Deep Core + Mobility

I think I’ve been converted to liking running??? I did the sprints and then just kept going? Never saw myself as a runner but I’m here for it honestly 🏃🏻‍♀️💨

I got it done and really enjoyed it! Upper body soar and tired.

Wrapped| Week 2 Day 2| Upper Body

Increased weights, feeling sluggish after the holiday so this felt good to be intentional about. Did both the knee CARs and 90/90 swivels bc I’m not quite sure I’m doing the CARs right 😅

Thank you Hannah for this post turkey day sweat! (Yes I know I’m behind on days 🙃)

Fabulous!!  Had to modify the curtsy lunges by decreasing the height and body weight, same
With the step ups. There darn joust won’t cooperate.  But amazing workout. Lifted heavier and added a set.  ❤️❤️❤️

Wrapped| Week 2 Day 1| Lower Body

Lisa

Brittany Carteaux

Wrapped| Week 1 Day 5| Lowerbody

I enjoyed it and learned some new things and my arms did burned in the end.

Loved it!!  Upper body will be sore today 🥰🥰

Wrapped| Week 1 Day 4| Upperbody

I loved this! The pvc pipe mobility definitely was surprising how well I felt things given a little extra feedback! Excited to continue to grow

Erin

Love really
Focused mobility, breath and core work! I definitely need to more of this!!

Brook

Wrapped| Week 1 Day 3| Deep Core + Mobility

Very impressed with myself on those sprints!! Wasn’t sure I still had the 10mph sprints in me post vacay but I did!! Also really needed that thoracic mobility at the end after some 10hour flights. Feeing much more limber but expecting to be sore tomorrow 🤪

The timer on the AMRAP - I wish there was a way to hear the minute cues on the timer

Noelle

Wrapped| Week 1 Day 2| Upper Body

Jaci Jo Krogman

This felt so good! Just got back from a 3 week vacation and came back with a cold but really wanted to get back in the gym and back on routine so I told myself I’d try, took it easy and felt so good!! Definitely could go heavier but didn’t wanna push too hard first day back

NEW! Wrapped| Week 1 Day 1| Lower Body

Increased hip thrust from 240 to 275! And got 25 push-ups (on toes) in 45 seconds - up from 20. 💪🏻

Janessa Orwig

Max Testing Week: Hip Thrust + Push-up

I enjoyed the test and gotten more gain definitely in both since last time.

I don’t have leg press at home so tested with suitcase deadlifts and that increased from 155 to 165.

And for pull-ups. I have not yet conquered a full unassisted pull-up but when I first tested 12 weeks ago I could barely hold my chin above the bar for 3 seconds. Today I held it for a full 10 seconds and felt super strong right up to the end! HUGE progress!

Leg Press stayed at 425 but I wasn’t struggling as much as I was at the start. That equals a win!

Chin ups: 3 full pretty ones and 2 eccentric. 
Thats a slight increase of 200% 😎

Max Testing Week: Chin Up + Leg Press

A great refresher videos before doing them.

Traditional Deadlift: 170 lbs - 14% increase 

Bench Press: 160 lbs. - 7% increase

Max Testing Week: Bench Press + Deadlift

I enjoyed being challenged in the end. I really pushed myself through.

I’m always amazed when I do these! I know I’ve put on muscle and feel stronger but testing it is so eye opening to how much my body has changed in 12 weeks. 

Squat increased from 170 to 190.
Military press increased from 80 to 100.

Max Squat: 165 lbs. - 10% increase 
Max Military Press: 65 lbs. - 8.33% increase

LETS. GOOOOOO!!

Max Testing Week: Squat + Overhead Military Press

11/10/25: Single Arm Row- 50 lbs 11% increase from the start

I did good for getting back into it after being off and on sick last month.

Max Testing Week:  Row + 1 Mile Run

Phase 3 Athleticism| Week 4 Day 5| Upper Body + Sprints

Added a couple sets on some bc I was feeling good!

Hannah….we have to talk. I almost cursed you out on the split lunge box jump superwoman move. I’m not there yet. I cannot do that move at all LOL. I did try tho 🥲
However, the rest was really good 😛

This one felt hard today, but I did it anyway!

Phase 3 Athleticism| Wk 4 D4| Glutes, Hamstrings & Adductors

Great range of motion. I need to work on my balance !

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

Kara

Gabi

It may be “shorter” but it’s still 🔥 🔥 🔥

Phase 3 Athleticism| Week 4 Day 2| Chest, Back & Core

Lexi Lou Williams

Phase 3 Athleticism| Week 4 Day 1| Glutes, Quads & Abductors

I love the finisher for this one! I was able to recruit my back way more with the Superman rainbows this week. So much so that I had to drop the weight a bit for the last round 😅

😲 
👆🏻
the face I made when I did 5 full, unassisted pull ups! 😎🥹🎉

Phase 3 Athleticism| Week 3 Day 5| Upper Body + Sprints

Whew this was hard today. Felt unfocused and a lil negative so those split squat jumps had me saying some bad words but the finisher cheered me up ☺️

Phase 3 Athleticism| Wk 3 D4| Glutes, Hamstrings & Adductors

Whew!! Thought I might die but I didn’t and I did the sprints at 11 mph which still doesn’t seem real to me but I didn’t that!!!!!!

Bruh…. This will give you the best sweat sesh and making you feel like you can do ALLLL the things! Great start to the day!

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

Increased weights in just about everything, 1000% sure I’ll be feeling that tomorrow 🤪

Slow and steady makes ya sweat and the muscles B U R N

Phase 3 Athleticism| Week 3 Day 2| Chest, Back & Core

😮‍💨😮‍💨😮‍💨
First 30min I was feeling pretty good and confident… and then I got the accessories and got my butt kicked!! Felt good tho and hit some prs on the dead stop squat 💃🏻💃🏻💃🏻

This one has quickly become one of my all time favorites! It’s such a good workout and will make you ✨ glisten ✨ like Glenda!

Phase 3 Athleticism| Week 3 Day 1| Glutes, Quads & Abductors

Delaney

Phase 3 Athleticism| Week 2 Day 5| Upper Body + Sprints

Arpita Malhotra

Beast mode activated. 🥵 this phase is my FAVORITE.

Jordan

Phase 3 Athleticism| Wk 2 D4| Glutes, Hamstrings & Adductors

Courtney

Ariana

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

I already know I’m gonna be sore from those plyo pushups again 😅

Got more done than I thought I would! Increased weights in just about everything and kept it pushing! Feeling good, know I’ll feel like mellow tomorrow 😮‍💨

Emily

Phase 3 Athleticism| Week 2 Day 2| Chest, Back & Core

I always leave the gym looking like I don’t know what hit me after your workouts 😆

Upped weights and got my butt kicked but think I could still go a bit heavier for some. Very cool to see and feel the strength built from phases 1&2

Phase 3 Athleticism| Week 2 Day 1| Glutes, Quads & Abductors

I’m over here fighting for my life with these workouts and the grandpas at the gym keep coming up to me telling me I’m kicking butt 😆

Anna

Birthday workout today!! Those Superman’s were the death of me.  Def something to improve on.

Phase 3 Athleticism| Week 1 Day 5| Upper Body + Sprints

Had a lot of people watching the split jump ups! Never knew I had that much power in each leg until today!!💪🏼🫶🏽

Madison

Awesome workout. I had to modify the jumps due to my bad hips. But overall I got a great sweat and feel great

Phase 3 Athleticism| Wk 1 D4| Glutes, Hamstrings & Adductors

Those sprints! Fast and flat felt so much more doable after phase 2 with the 8 percent incline

Omg this hurt so good!! Loved it, I didn’t know I could run that fast!!

Perfect Saturday workout after night shift 🤩🤩🤩

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

This was an awesome upper body. Love this new program ❤️❤️

Phase 3 Athleticism| Week 1 Day 2| Chest, Back & Core

Got to finish it all but the core! Next time!

Sweaty mess. First workout in 2 weeks because of life.  I feel like I lost all my progress. Extremely frustrating. But I showed up for myself.

Phase 3 Athleticism| Week 1 Day 1| Glutes, Quads & Abductors

Phase 2 FORGE| Week 4 Day 5| Glutes, Hamstrings & Abductors

Phase 2 | DELOAD Forge| Week 4 Day 4| Upper Body + Core

I won’t lie I do this workout at least once or twice a week now. I know it’s a series but it’s so fun to do this full body workout!

Wk 3 1.23.25 Quads, Glutes & Adductors

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