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Hannah BowerHannah Bower
/4 WK Leg & Glute
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4 WK Leg & Glute

4 weeks

Break down of the program: • 4-week program which is encouraged to repeat or move onto the 8 week program • 3-4 detailed lower body workouts each week with repetitions/sets... more

Workouts (7)

W3/D1
5.0
3
W3/D2
4.8
5
W3/D3
4.9
9
W4/D1
4.9
4
W4/D2
5.0
4
W4/D3
4.9
4
W4/D4
4.9
3

FAQ

Who is this program for?
- Gym goers who want to learn the basics of lower body lifting - Gym goers getting back into the gym - Individuals looking to improve define their legs and build their glutes.
Creating a healthy lifestyle is a journey
Changing your body mentally and physically takes time. Enjoy the process and you will love the outcome the process produces. Just like any new hobby you pick up, you must learn and ease into the process. If you told yourself you were going to run a marathon and on your first day tried running 12 miles, you probably would not be very successful. It would cause injury and lead to discouragement as you were not able to achieve your goal. That does not mean you cannot run a marathon; you just need to set yourself up for success. Give yourself a chance.
Can I work out on sore muscles?
Listen to your body. Being sore is a great thing! If you are extremely sore, take a few days off. You need rest to recover and build back muscle tissue and strength. It is okay to work out on sore muscles. A lot of times working out on sore muscles helps alleviate the lactic acid stored in your muscles. Push yourself, but still be cognitive of when enough is enough.
Do I need to work out 3-4 consecutive days?
NO! This guide is designed to go at your own pace. Each day is labeled (workout one, etc.), but you can choose which day to perform that specific workout. I encourage you to accomplish all the workouts within that week with 2 rest days (example: Mon, Tues, Rest, Thur, Fri, Sat, Rest). This guide can be 8 weeks or 16 weeks if you repeat. Go at your own pace and feel free to repeat workouts as needed. If you struggle during a workout, it is okay to stay on that week for 2-3 weeks until you feel ready to move on. Try to push harder each time you repeat a workout!
Nutrition - what do I do?
Check out my guides in the "Insights" tab next to the workouts tab.
Certain exercises hurt my knees or back, what should I do?
Make sure you are utilizing proper form, decrease the weight, or replace the exercise with another progression exercise. Often type knee pain is a result of weak or inactive glutes. Focus on loading through your hips during lunges and squats. If pain persists, please consult a physical therapist or Doctor.
How much weight should I be lifting?
This is unique to everyone. You want a weight that is challenging but does not compromise your form. If you finish the set without much struggle, it is too light. On the 20, 15, 12,10, 8, 5, 16 series, start with no weight and build from there. You want to keep the same weight for that entire series on that day and then start building up. Your first-day weight will differ from your final week. If you want to focus more on strength, cut the reps in half and increase the weight and rest times. Pick a weight heavy enough for each set so that you wouldn’t be able to do 2 more reps to your set.
When should I expect results?
Great things take time. If you focus solely on physical progress, it will be hard to be satisfied. I encourage you to write down three positives about your workout after each workout and one thing you can do better for your next workout to help with your goals. Be patient and treat your small victories and growth like winning the lottery. The more consistent you are, the harder you push yourself and your daily nutritional intake will determine your progression and results. Everyone will respond differently to this guide and that’s ok.
How can I increase the difficulty of an exercise?
This guide is built on progressions! Depending on where you are starting you can change this guide to fit your needs. For example: I may say reverse lunge, you can: • Do a reverse lunge on the floor • Do an elevated reverse lunge off a box • Do an elevated reverse lung off a box with weight Anytime you see dumbbells used for legs you can use a straight bar or barbell. If I show an exercise with just body 5 weight, add weight or resistance! Resistance bands can be used on most leg exercises! USE THEM!
I cannot perform the exercise progression. Can I modify the exercise?
Absolutely! The guide is meant to progress at your own pace. If an exercise is too hard, you can modify it by taking down weight, resistance, or elevation. A perfect example is hip thrusts. You can perform regular hip thrusts with weight on your hips and a resistance band, use just weight or just a resistance band, place your feet on a box, or just do a fundamental glute bridge. The number of options and freedom you can have for this guide are limitless. You can use it and never hit a plateau.
Do I have to have resistance bands?
No! You do not. However, resistance bands are amazing for more glute activation and strength growth. I use twenty2nutrition bands!
How long should I be working out?
You don’t need to spend hours in the gym to see results. Get in, be intense, and get out. If you are in the gym for 1.5 hours because you are taking too many rests, stop that. Fight for yourself and give it your all.
What's the benefit of HIIT?
In my experience, doing high-intensity circuits within your workouts is key! It burns more calories and keeps each body part progressing. High-Intensity Interval Training (HIIT) is also the fastest way to allow your body to be able to tap into your fat stores and start burning fat as HIIT mobilizes your fat cells so that these fat cells can be oxidized during steady state.
Engage with me!!!
I would love to be a part of your journey! Please send me progress pictures or how you are doing as you go! Mental progress is just as important as physical, if not more important. No victory is too small to share, I love hearing about your journey. You can TAG me in your photos on @hannahbower2 or email me your progress photos or statements if you wish to be featured. Don’t forget to say #sweatisgold so I can be your cheerleader! Ex: #SweatIsgold week1 day2
How do reps work for sets that involve each leg?
You will split the reps in half if it doesn’t specify otherwise! If it’s too easy, try doing the full Reps on each side. I’m less worried about reps and more concerned about overall time under tension and that your muscles are getting taxed to some degree! 🙏🏼

FAQ

Who is this program for?
- Gym goers who want to learn the basics of lower body lifting - Gym goers getting back into the gym - Individuals looking to improve define their legs and build their glutes.
Creating a healthy lifestyle is a journey
Changing your body mentally and physically takes time. Enjoy the process and you will love the outcome the process produces. Just like any new hobby you pick up, you must learn and ease into the process. If you told yourself you were going to run a marathon and on your first day tried running 12 miles, you probably would not be very successful. It would cause injury and lead to discouragement as you were not able to achieve your goal. That does not mean you cannot run a marathon; you just need to set yourself up for success. Give yourself a chance.
Can I work out on sore muscles?
Listen to your body. Being sore is a great thing! If you are extremely sore, take a few days off. You need rest to recover and build back muscle tissue and strength. It is okay to work out on sore muscles. A lot of times working out on sore muscles helps alleviate the lactic acid stored in your muscles. Push yourself, but still be cognitive of when enough is enough.
Do I need to work out 3-4 consecutive days?
NO! This guide is designed to go at your own pace. Each day is labeled (workout one, etc.), but you can choose which day to perform that specific workout. I encourage you to accomplish all the workouts within that week with 2 rest days (example: Mon, Tues, Rest, Thur, Fri, Sat, Rest). This guide can be 8 weeks or 16 weeks if you repeat. Go at your own pace and feel free to repeat workouts as needed. If you struggle during a workout, it is okay to stay on that week for 2-3 weeks until you feel ready to move on. Try to push harder each time you repeat a workout!
Nutrition - what do I do?
Check out my guides in the "Insights" tab next to the workouts tab.
Certain exercises hurt my knees or back, what should I do?
Make sure you are utilizing proper form, decrease the weight, or replace the exercise with another progression exercise. Often type knee pain is a result of weak or inactive glutes. Focus on loading through your hips during lunges and squats. If pain persists, please consult a physical therapist or Doctor.
How much weight should I be lifting?
This is unique to everyone. You want a weight that is challenging but does not compromise your form. If you finish the set without much struggle, it is too light. On the 20, 15, 12,10, 8, 5, 16 series, start with no weight and build from there. You want to keep the same weight for that entire series on that day and then start building up. Your first-day weight will differ from your final week. If you want to focus more on strength, cut the reps in half and increase the weight and rest times. Pick a weight heavy enough for each set so that you wouldn’t be able to do 2 more reps to your set.
When should I expect results?
Great things take time. If you focus solely on physical progress, it will be hard to be satisfied. I encourage you to write down three positives about your workout after each workout and one thing you can do better for your next workout to help with your goals. Be patient and treat your small victories and growth like winning the lottery. The more consistent you are, the harder you push yourself and your daily nutritional intake will determine your progression and results. Everyone will respond differently to this guide and that’s ok.
How can I increase the difficulty of an exercise?
This guide is built on progressions! Depending on where you are starting you can change this guide to fit your needs. For example: I may say reverse lunge, you can: • Do a reverse lunge on the floor • Do an elevated reverse lunge off a box • Do an elevated reverse lung off a box with weight Anytime you see dumbbells used for legs you can use a straight bar or barbell. If I show an exercise with just body 5 weight, add weight or resistance! Resistance bands can be used on most leg exercises! USE THEM!
I cannot perform the exercise progression. Can I modify the exercise?
Absolutely! The guide is meant to progress at your own pace. If an exercise is too hard, you can modify it by taking down weight, resistance, or elevation. A perfect example is hip thrusts. You can perform regular hip thrusts with weight on your hips and a resistance band, use just weight or just a resistance band, place your feet on a box, or just do a fundamental glute bridge. The number of options and freedom you can have for this guide are limitless. You can use it and never hit a plateau.
Do I have to have resistance bands?
No! You do not. However, resistance bands are amazing for more glute activation and strength growth. I use twenty2nutrition bands!
How long should I be working out?
You don’t need to spend hours in the gym to see results. Get in, be intense, and get out. If you are in the gym for 1.5 hours because you are taking too many rests, stop that. Fight for yourself and give it your all.
What's the benefit of HIIT?
In my experience, doing high-intensity circuits within your workouts is key! It burns more calories and keeps each body part progressing. High-Intensity Interval Training (HIIT) is also the fastest way to allow your body to be able to tap into your fat stores and start burning fat as HIIT mobilizes your fat cells so that these fat cells can be oxidized during steady state.
Engage with me!!!
I would love to be a part of your journey! Please send me progress pictures or how you are doing as you go! Mental progress is just as important as physical, if not more important. No victory is too small to share, I love hearing about your journey. You can TAG me in your photos on @hannahbower2 or email me your progress photos or statements if you wish to be featured. Don’t forget to say #sweatisgold so I can be your cheerleader! Ex: #SweatIsgold week1 day2
How do reps work for sets that involve each leg?
You will split the reps in half if it doesn’t specify otherwise! If it’s too easy, try doing the full Reps on each side. I’m less worried about reps and more concerned about overall time under tension and that your muscles are getting taxed to some degree! 🙏🏼