Name: Playbook - Hannah Bower - Gym Glutes + hamstrings 11.18.20
Uploaded: 2024-03-06T20:30:23.622Z
Duration: 40 min
Description: Gym Glutes + hamstrings 11.18.20

First leg day back! Felt so good to squat!

Tessa

1st workout of my 3rd trimester in the books!!!! feeling so so good & strong!

Saryn Johnson

I definitely do every set but I at least made it through two of each ! Lol I just scared to push myself too much ! Lol but over all a great work out and I’m feeling it !

Celeste

Loved this one! Great pre-natal workout! I’m 35 weeks and this was exactly what I needed for a good challenge today.

Dawn

Lindsay

It felt great! My big 9 month preggo belly and I had a blast!

Tiana

I’m so excited to have this to help me with my workouts! I’ve been in a rut for well let’s be honest for almost a year. Struggling with PPD and just trying to find time between a my baby, husband, work and everything else my Health came last. I have an almost 2 year old and am now pregnant with baby #2!! I was sick the whole first trimester and had no energy. Now that I am in the second trimester I’m so ready to get more active and keep myself strong and healthy! Thank you!!

Katie

This is a gym workout but I will write down modifications to follow if you’d like to do something similar at home!

All barbell exercises sub out with dumbbells

8 Wide stance slow eccentric lunge

SS 

30 second side shuffles

Place feet further out than normal for a 90 degree lunge- this helps target Glutes/hams more

Knee still stays in alignment

Sub out for dumbbells!

Wide stance 4 sec eccentric lunge

Placing feet in box or couch or even ground

Heels press down, toes up! Hello hammie glute burn!

Lift hips as high as you can. 8 reps into single reps each leg!

Elevated Glute Bridge Series

Superset 1- wide stance lunge  SS glute bridge series

Perform squat and immediately go into side shuffles- we want this to be cardiovascular challenging!

10 squats

SS 

30 second side shuffle- add band or bench for intensity

squat

Add box, bench or resistance band to increase intensity!

Don’t let knees cave in as you get tired.

Side shuffle

Super set 2: squat + side shuffle

Staying low to maintain tension step up and down box for 1 minute

Duck box step ups

Can use stability ball with feet locked in stairway, wall or couch, use edge of ottoman with feet locked under couch


Or laying on stomach Superman’s!

Back Extensions

Gym Glutes + hamstrings 11.18.20

Alisha

Taylor

Harder than it looks.  Last set is a cardio crusher and clam shells are ouch, but so good for someone that sits all day!

Danielle

Dumbbell Lower Body 12.2.22

Me and my boyfriend were absolutely wrecked after this… in the best way 💥

Jennifer

I skipped the burpee box squat jumps. Works calls… Also, my legs are SORE from the first part of the workout.  I am thinking ahead to my alpine adventure this weekend and don’t want to be totally dead to hike!

One of the toughest I did the last time! 🥵💪🏼

Carina

Dumbbell Lower Body 11.14.22

I used very little weight and focused on range of motion with this one... 🥵🔥🔥

Melissa

Autumn

Dumbbell/Band Quad and Calf 11.10.22

Quick butt stuff is the kind I prefer 🙌🏻🤘🏻❤️

Ange

Felt so good! Glutes on fire!!!
🔥🔥🔥🔥

Sumaiya

Karen

Gym Hamstring and Glute 11.8.22

Sally

Amber

15 months postpartum and finally starting to challenge myself again. Surprised I could do the single jumps at the end.

Dana

Gym Glutes 10.18.22

LOVE the different style of exercises you have.

Jess

I feel proud of myself.. after a long season of postpartum ick. Thank you

Kara

Rachel Macias

Gym Lower Body 10.10.22

This is such a fun and solid workout. Definitely one of my favorites I will keep repeating

I only made it to 5 on the optional 🥵.  Killer 🔥🫶

Send help!! Dang this got me out of breath!! 🫣🤭

Nikki Ouk

Gym Lower Body 10.3.22

Woot woot! Leg day done!🔥🔥🔥🔥
So freaking good.
Sumos were 15lbs on bb.
And modified Copenhagen got more controlled 🙌🙌🙌

Emily Storm

Applied the concept of progressive overload that was talked about in the last mindset video and wooooo this leg day burned even more than the last time I tried it 🔥🔥🔥

Mela

Gym Lower Body 9.20.22

Felt great! Super quad and glute pump, Definetly going to feel it in the morning. I’ve been having an issue that’s started in the last few days, I’m 22 weeks pregnant and I’ve started leaking pee 🤦🏽‍♀️ would Hannah’s core guide help with this?

Maria

Gym Quad & Glutes 9.12.22

This is one of my favorites to get a solid quad pump! Added burnout sets to the last set of exercises for that burn 🔥

First workout post PT test (scored a 93.1 🥹) Did a portion of this workout and threw some other exercises in with cardio after. Loved it!

I need more squats in my life.  This was a perfect way to ease back in 💛🫶

Gym Glutes + hamstrings 11.18.20

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