Name: Playbook - Hannah Bower - Wrapped| Week 1 Day 5| Lowerbody
Uploaded: 2025-12-03T15:39:07.395Z
Duration: 40 min
Description: Wrapped| Week 1 Day 5| Lowerbody

Lisa

Kelsey

Brittany Carteaux

Hannah!!! You did it again!! Wow. Amazing workout. I had people at the gym ask me if I made my own workouts up HA!! I told them Hannah Bower!!  🩷🩷🩷

Michelle 

Felt good today and didn’t feel guilty about getting in extra cardio. Legs like jello 😊

Stephanie

Andrea

Simone Fisher

I enjoyed it and did feel my legs getting tired and burning during the finisher. The stretch felt good.

Dominique

This one was much harder to push through today than I expected. But I kept at it and got it done!

Janessa Orwig

it was a late one, but got it done 🙌🏻🤎

Brianna

Rose

Cheyenne

LOVE how every workout I do of yours I learn new moves and different ways to work muscles 🙏🙌🏼😁

Rachel

Lexi Lou Williams

Finishing off the week strong!! 💪🏼 

This leg workout isn’t just about building lower body strength, it’s about developing the kind of power and athleticism that makes you feel unstoppable. You’re training your legs to generate explosive force, move with control and stability, and handle whatever physical demands life throws at you.

This workout combines heavy strength work with dynamic power training to build legs that are functional, athletic, and resilient. You’re developing single-leg stability to prevent injury, explosive jumping power for athleticism, and serious hip and glute strength that protects your knees and lower back while improving your performance in every movement pattern.

Working hip internal and external rotation before leg day wakes up your hip stabilizers and ensures your hips move properly during squats and lunges, preventing knee pain and improving strength. Priming your ankles with hops activates your calves and Achilles tendon, preparing them for explosive jumping and landing so you can generate more power safely.

Reps: each leg 

Modifications
Without band, reduced hold times, smaller range of motion, no hand resistance 

Alternatives
90/90

Muscles
Hip internal rotators, hip external rotators, hip flexors, core, hip adductors

Benefits
Builds hip internal & external rotation strength and hip flexor engagement through multiple resistance patterns. Develops coordination and strengthens hip muscles through varied challenges.

Form
Sit on the ground or bench with legs extended. Place a resistance band around both knees. Bend one knee and bring the foot toward you. Rotate the bent knee inward (internal rotation), then outward (external rotation) against the band resistance. Complete the rotation pattern. Next, place your hand on the inside of the bent knee. Push your knee into your hand while resisting with your hand for 5 seconds, creating an isometric contraction. Relax. Finally, place your hand on the outside of the bent knee where the band sits. As you lift the knee up off the ground, push your knee out against both your hand and the band while resisting with your hand. The knee lifts while working against dual resistance. Lower the knee back down with control. Complete the full sequence on one leg before switching sides.

Cues

- Sit with legs extended
- Band around both knees
- Bend one knee, foot toward you
- Rotate knee in, then out against band
- Place hand on inside of knee
- Push knee into hand for 5 seconds
- Resist with hand, isometric hold
- Relax
- Hand on outside of knee with band
- Lift knee up off ground
- Push out against hand and band
- Resist with hand as knee lifts
- Lower with control
- Complete sequence, then switch

Mistakes
Insufficient rotation range, weak isometric push during 5-second hold, not resisting with hand during knee lift, rushing through sequence, losing posture, band slipping, insufficient hold time, not coordinating push and resistance, or skipping steps in the sequence.

Banded IR/ER Rotation

Reps: per side 

Modifications
Double leg stance, lighter kettlebell, reduced range of motion, slower tempo, just hold 

Alternatives
Single leg balance

Muscles
Core, obliques, glutes, hip stabilizers, shoulders,  grip, ankle stabilizers

Benefits
Builds single-leg balance and core stability through dynamic weight transfer across the body. Improves coordination, anti-rotation strength, and hip stability while challenging grip and shoulder control. Develops functional balance and strengthens stabilizing muscles essential for athletic movements and daily activities.

Form
Stand on one leg with the knee slightly bent. Hold a kettlebell in one hand at your side. Ribs stacked over pelvis. Maintain balance on the standing leg throughout. Pass the kettlebell from one hand to the other across the midline of your body. The kettlebell swaps hands in front of you at roughly hip to chest height. Continue passing the kettlebell back and forth continuously while maintaining single-leg balance. Keep the standing knee slightly bent and avoid excessive wobbling. Your core works to resist rotation as the weight shifts from side to side. Complete all reps or time on one leg before switching to the opposite leg.

Cues
- Stand on one leg, knee slightly bent
- Hold kettlebell in one hand
- Maintain balance on standing leg
- Pass kettlebell across midline to other hand
- Swap at hip to chest height
- Continuous back and forth passing
- Standing knee stays slightly bent
- Core resists rotation as weight shifts
- Minimize wobbling and shifting
- Complete reps, then switch legs
- Ribs stay stacked over pelvis

Mistakes
Standing leg locked out rigidly, excessive wobbling or balance loss, rushing through swaps without control, dropping or fumbling the kettlebell, allowing torso to rotate excessively with the weight, leaning side to side instead of staying stable, standing leg knee caving inward, not engaging core to resist rotation, or losing posture with forward lean.

Single Leg KB Swap

Reps: each side 

Modifications
Holding support for balance, smaller range of motion, just do the external (open up) portion l, reduced hip hinge

Muscles
Hip internal rotators, hip external rotators, glutes, hamstrings, hip stabilizers, core

Benefits
Builds hip rotation mobility and glute strength through full range of motion. Works both internal and external rotation while challenging balance.

Form
Stand on one leg with a slight bend in the knee. Hinge forward at the hips while extending the opposite leg straight behind you and lowering your torso forward. Extend your arms out to the sides like airplane wings, creating a T-shape with your body in a single plane. The standing leg initiates the rotation. Internally rotate the standing hip, which causes the extended leg to rotate inward. Then externally rotate the standing hip, which causes the extended leg to rotate outward. The movement is driven by the standing leg’s hip rotation. Continue alternating between internal and external rotation while maintaining the airplane position and balance. Complete all reps on one side before switching legs.

Cues

- Stand on one leg, slight knee bend
- Hinge forward, extend back leg straight
- Arms out like airplane wings
- Body creates T-shape
- Standing leg drives the rotation
- Internally rotate standing hip
- Extended leg rotates inward
- Externally rotate standing hip
- Extended leg rotates outward
- Alternate IR and ER
- Maintain airplane position
- Complete reps, then switch
- Ribs stay stacked over pelvis

Mistakes
Losing airplane position, standing leg locked out, rotating from extended leg instead of standing leg, excessive wobbling, insufficient hip hinge, dropping extended leg, rushing through rotations, incomplete range of motion, or standing knee caving inward.

Airplane Rotations

Reps: each side 

Modifications
reduced hop speed, lower surface

Alternatives
Two leg hops for quickness 


Muscles
Calves, ankle stabilizers, foot intrinsic muscles, hip flexors, glutes, core

Benefits
Builds explosive ankle stability and reactive strength through progressive plyometric challenges. Improves quick ground contact time, ankle control, and proprioception while developing balance in multiple planes of motion. Each progression increases difficulty by adding leg movement patterns while maintaining ankle stability. Particularly effective for developing ankle strength, preventing ankle rolling, and building reactive power essential for athletic movements.

Form - Stage 1: Vertical Bouncing
Place one foot elevated on a bench or box. The bottom foot performs all the work. On the ball of your bottom foot, begin bouncing up and down as quickly as possible. The movement is rapid and continuous with minimal ground contact time. Focus on ankle stability - keep your ankle strong and aligned without rolling in or out. The elevated foot stays on the bench throughout. Master this vertical bouncing before progressing.

Form - Stage 2: Back Extension with Bounce
Once vertical bouncing is mastered, add leg movement. While bouncing on the bottom foot, extend your elevated leg back behind you and return it back up to the bench. Continue bouncing rapidly while the leg extends back and returns. The bouncing foot maintains quick ground contact and ankle stability throughout the back extension and return.

Form - Stage 3: Lateral Side to Side
Once back extensions are mastered, progress to lateral movement. While bouncing on the bottom foot, move the elevated leg laterally side to side. The bouncing foot maintains quick, continuous ground contact and ankle stability while the leg moves laterally. Focus on ankle control to prevent rolling during the dynamic lateral movement.

Cues

Stage 1:

- One foot elevated on bench
- Bottom foot on ball of foot
- Bounce up and down as quickly as possible
- Rapid, continuous bouncing
- Minimal ground contact time
- Focus on ankle stability
- Ankle stays strong, doesn’t roll
- Master this before progressing

Stages 2-3:

- Maintain rapid bouncing throughout
- Add leg extensions while bouncing
- Stage 2: Extend leg back and return up
- Stage 3: Move leg laterally side to side
- Quick ground contact entire time
- Ankle stays stable through all movements
- Don’t let ankle roll in any direction
- Ribs stay stacked over pelvis

Mistakes
Ankle rolling inward or outward (losing stability), insufficient bouncing speed, too much ground contact time, heel touching ground instead of staying on ball of foot, losing balance during leg extensions, elevated foot coming off bench, not mastering earlier stages before progressing, rushing through progressions without stability, or slowing bouncing speed when adding leg movements.

Ankle Stability + Hops

5 min Warmup

This explosive movement develops rotational power and single-leg strength simultaneously, training your body to generate force from the ground up through your hips and core while improving balance and coordination for athletic movements as well as working thoracic mobility under load!

Reps: per side 

Modifications
Bodyweight split squat with rotation, lighter medicine ball, back foot on ground, reduced range of motion, static split squat, no ball (just arm rotation or with dumbell)

Alternatives
Reverse lunge with rotation, wood chops,

Muscles
Quadriceps, glutes, hamstrings, obliques, core, hip flexors, shoulders, hip stabilizers

Benefits
Builds lower body strength and rotational core power through multi-planar movement with increased range of motion. Improves coordination, single-leg stability, and hip mobility while developing functional movement patterns. The elevated back leg increases front leg loading and allows for greater depth in the split squat. The rotation adds an anti-rotation challenge and increases hip flexor and oblique engagement.

Form
Stand in a split stance with front foot flat on the ground and back foot elevated on plates or a small platform about 4-6 inches high. Feet should be hip-width apart for stability. Hold a medicine ball at chest level with both hands. Ribs stacked over pelvis. Lower into a split squat by bending both knees, dropping the back knee down while keeping the front shin relatively vertical. The elevation allows for greater depth. As you lower, rotate the medicine ball inward toward your front leg, bringing it across your body. Drive through the front heel to stand back up. As you stand, rotate the medicine ball outward away from your front leg, opening through the hip and getting extension. The ball moves in an arc pattern: inward on the way down, outward on the way up. Continue for all reps on one side before switching legs. The rotation coordinates with the squat movement throughout.

Cues
- Split stance, back foot on plates or platform
- Front foot flat, stable on ground
- Elevation about 4-6 inches
- Hold medicine ball at chest
- Lower into split squat with greater depth
- Rotate ball inward toward front leg as you lower
- Drive through front heel to stand
- Rotate ball outward as you stand
- Opens through hip, creates extension
- Ball moves in arc: in on down, out on up
- Coordinate rotation with squat
- Complete reps, then switch legs
- Ribs stay stacked over pelvis

Mistakes
Front knee caving inward, excessive forward lean, not rotating ball fully inward or outward, losing balance during rotation, rushing through movement, front knee tracking too far past toes, weak rotation without hip engagement, not coordinating ball movement with squat, back foot slipping off elevation, stepping too close to or too far from platform, or allowing torso to collapse during the lowering phase.

Medball Power Rotations In Split Squat

Power Prep

Contrast training pairs heavy squats with explosive box jumps to maximize power development, the heavy load primes your nervous system and recruits high-threshold muscle fibers, then the jumps train your body to express that strength explosively for greater athletic performance and force production.

Reps 1x10,8,6 (increase weight each set ending at 80% 1RM)
RPE:6/7

Modifications: single leg squat, goblet squat, squat holding weights between legs, front squat, box squat

Substitutions: leg press, split squat 

Form:
	1.	Position the barbell in a squat rack at about chest height
	2.	Step under the bar and position it on your upper back (high bar: on trapezius; low bar: on rear delts)
	3.	Grip the bar with hands wider than shoulder-width for stability
	4.	Stand up to lift the bar off the rack and take 2-3 steps back

Execution:
5. Stand with feet shoulder-width apart, toes slightly turned out
6. Keep your chest up, core braced/engaged, and maintain a neutral spine
7. Initiate the movement by pushing your hips back and bending at the knees
8. Lower until your hip crease is just below your knee cap
9. Drive through your whole foot to return to starting position
10. Keep knees tracking over your toes throughout the movement. Can also think “push out” as you stand 

Key Points:
	•	Maintain three points of contact with your feet (big toe, pinky toe, heel)
	•	Don’t let knees cave inward too much 
	•	Keep your weight balanced, not shifting forward onto toes
	•	Control the descent and drive up explosively

Back Squat

Reps: 5

Modifications: squat jumps, lower height 

Form:
- Start standing in front of a sturdy box or platform at an appropriate height
- Position yourself about 6-8 inches away from the box
- Stand with feet shoulder-width apart
- Begin in a quarter squat position with arms behind you
- Swing arms forward and upward as you initiate the jump
- Push through the balls of your feet and extend your hips, knees, and ankles explosively
- Drive your arms up to help propel your body upward
- Pull your knees toward your chest while in the air
- Land softly on the box with both feet completely on the surface
- Land in a partial squat position to absorb impact
- Fully stand up on the box to complete the rep
- Step down one foot at a time (don't jump down)
- Reset your position and repeat

Common mistakes to avoid:
- Don't land with your feet partially off the box
- Don't jump down from the box (step down instead to protect your joints)
- Don't round your back during the landing
- Don't start too close or too far from the box

Box Jump

Superset 1| Complex/Contrast

This superset builds complete lower body strength by targeting your posterior chain and inner thighs with sumo deadlifts, then immediately challenges single-leg stability, quad strength, and hip mobility with single leg rdl to expose and correct strength imbalances between sides.

Recommended weight: heavy, Rape 7/8

Equipment substitutions: band, kettlebell, bodyweight

Modifications: perform with light weight, limit range of motion

Substitutions : standard deadlift, Romanian deadlift 

Form:
-start standing with your feet wider than hip width distance apart, toes pointed slightly outward, and chest tall with your ribs stacked over pelvis
-start with your barbell over your toes  
-perform a deadlift by hinging at the hips (think about pushing your butt back)
-appropriately engage your core and your scapula AS you hinge forward to manage pressure
-think about your glutes touching the back wall and your weight being distributed to your heels 
-hinge until your weight is close to your mid-shin area
-pause
-push through your hips keeping a neutral spine to come back to standing

Sumo Deadlift

Reps: per side 

Recommended weight: medium, last couple reps of each drop should feel HARD

If you don’t have access to challenging weights, increase reps to 15 (slow down tempo, add pause)

Modifications: lower weight, perform as bodyweight, hold onto a surface, limit range of motion, place more weight onto your back foot 

substitutions : Bulgarian split squat, single leg Romanian deadlift, Romanian deadlift 

Form: 
- start standing with your chest tall, think about ribs stacking over your pelvis, and feet hip width distance apart, like you would a standard squat 
 - Take one foot and slightly place it backwards a few inches behind you - keep the majority of your weight distributed throughout your front foot. 
 - Toes point forward or slightly outward, but never inward - hold your weight in the opposite hand of your forward foot 
- Begin to perform a deadlift by hinging at the hips (think about pushing your glutes and hips toward the back of the room)
 - Keep your spine and chin neutral at this time (no arching or rounding of the back and no ducking and lifting of the chin) 
- use your back leg for as much or as little support as you need -
 Lower until the weight is mid-shin level or until you feel engagement in your glute and hamstring 
- Unhinge by pushing your glutes forward so that they are underneath your ribcage once again.

Elevated B-Stance RDL

Superset 2: Strength

This superset develops powerful hip extension and glute strength through B-stance and regular hip thrusts while building bulletproof hip stability and inner thigh strength with Copenhagen planks, creating balanced hip function and injury-resistant legs for better athletic performance and movement quality.

Recommended B-stance reps: 8
Recommended standard reps: 8 into failure pulses/hold 

Modifications: remove the weight 

Substitutions: standard glute bridge, hip thrust 

Form:
-start with your shoulders pressed up against a bench or safe surface, and your feet flat on the ground and knees bent 
-take one foot and place it a few inches closer to your hips so that you are in a staggered b-stance position 
-engage your glutes and core to press through your heels to elevate your hips as far off the ground as you can
-put as much of your bodyweight into the foot that’s closest to your glute and use your extended foot for balance as needed 
-begin to perform glute bridges by lowering and lifting your hips using your glutes, hamstring, and core 
-then you will put your foot back to where it is in line with your far foot and perform the rest of the reps with a standard stance 
-rest and then repeat on the other sis e

B-Stance To Regular Cass Glute Bridge

Reps: 10 drives 
Breathing Strategy: maintain engagement. Each exhale drive knee up, and cinch core tighter 

Modifications: regular Copenhagen hold, bench at knees for more support, bench at ankles for less. Instead of knee drives, can do adduction lifts with bottom leg 

Form: 
- Lie on your side with your top leg elevated on a bench, box, or sturdy surface
- Position the bench so your top leg rests just above or at the knee for more support, ankles for less
- Place a resistance band around both legs, positioned just above your knees or ankles
- Your bottom leg should be hanging freely in the air
- Support your upper body on your forearm, elbow directly under your shoulder

- Engage your core and lift your hips to create a straight line from head to feet
- Your top leg should be pressing down into the bench/surface
- Keep your bottom leg straight and aligned with your body
- Maintain tension in the resistance band throughout

- While holding the plank position, drive your top knee toward your chest
- Pull against the resistance band as you flex your hip and knee
- Hold the knee drive for 1-2 seconds at the top
- Slowly return your leg to the extended position
- Maintain the plank hold throughout the entire movement

- Keep your hips elevated and body in a straight line throughout
- Focus on squeezing your inner thighs and core simultaneously
-don’t let hips fall toward the ground

Copenhagen Hip Flexor Drive

Superset 3: Strength + Endurance

Reps: Each Side

Modifications
Without block, smaller range of motion


Alternatives
Pigeon stretch, figure 4 stretch, 90/90 stretches,

Muscles
Hip abductors, hip adductors, glutes, hip internal rotators, pelvic floor, core

Benefits
Builds hip internal rotation mobility which most people lack. The hip shifts activate the adductors to prepare for deeper internal rotation work. Creates space in the back of the pelvis and opens the pelvic floor while stretching the glutes.

Form

Part 1 - Hip Shifts: Start in a quadruped position with one knee elevated on a block and the other knee on the ground. Shift your hips laterally to bring the knees level with each other, creating a level tabletop position. The adductors work to control the shifting movement. Shift back down so the elevated knee is higher again. Continue shifting hips up to level the knees and back down for 10 reps.

Part 2 - Cross-Over Stretch: After completing 10 hip shifts, lift the back leg and cross it over the leg on the block. Sit your hips back toward your heels to feel a stretch in the glute and hip. For more intensity, lower to one forearm and lean slightly toward the opposite side of the glute being stretched. This creates hip internal rotation space and opens the back of the pelvis and pelvic floor. If you feel this in your hip flexors instead of your glute, adjust your positioning or limit the range of motion until your hip opens more.

Cues
Part 1:

- Quadruped, one knee on block, one on ground
- Shift hips to level both knees
- Adductors control the shifting
- Shift back down with control
- Continue for 10 reps

Part 2:
- After 10 reps, lift back leg
- Cross over the leg on block
- Sit hips back toward heels
- Feel glute and hip stretch
-shift hips back/internally rotate hip
- Optional: lower to forearm, lean slightly opposite
- Creates hip internal rotation space
- Opens back of pelvis and pelvic floor
- If felt in hip flexors, adjust position

Mistakes
Not achieving level tabletop during shifts, insufficient adductor engagement during shifts, rushing through 10 reps, incorrect leg crossing over, forcing stretch causing hip flexor pain, not adjusting when feeling hip flexor restriction, or pushing beyond current hip mobility.

Optional Cool Down| Hip Shifts + IR Pelvic Floor Opening

Wrapped| Week 1 Day 5| Lowerbody

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

Taylor

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.

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

Wrapped| Week 4 Day 2| Upper Body

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

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

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 🔥

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

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. 💪🏻

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

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.

Wrapped| Week 1 Day 5| Lowerbody

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