Name: Playbook - Hannah Bower - Gym Lower Body 3.14.21
Uploaded: 2024-03-06T20:30:23.540Z
Duration: 40 min
Description: Gym Lower Body 3.14.21

I modified to include weight and damn that was fire!!

Becky

Everything is jelly🥵. This is by far my favorite workout so far! Tomorrow might be a little rough 😅

Sylvia

Jessica

Mhairi

This was a great but effective workout, I was sweating like a piggy being chased  by a toddler

Oooooh I’m working on slowing my moves down and boy did these burn - thanks for a quick late night sweat sesh!!

This is so incredible! I’m a very visual person and watching you do the work out is a GAME CHANGER! I also love the formatting and how you check it off as you go. It’s like a little celebration each time!

Emily

This was a great introduction into your program!!! Loved the circuit!

Jenny

Despina

I’m officially 2 months post op (back surgery, 3 herniated discs) and I can start doing body weight low impact moves! IM SO EXCITED to get back to your lower body plan!

Gabi

Sherise

This was honestly a GREAT beginning for someone who hasn’t worked out in a while. I’m definitely looking forward to the rest of this program. That last circuit....fire 👌

Raida

Directions just a little confusing as far as reps and repetition - especially for add/ab leg exercises. 

Love your programs though!

Julie

Jekka L. Kuhlmann

It could be user error as this was my first workout on the app :) but for circuits 1 and 2 there was only an option to check off the first round of 20 and not the rest

Bailey

Any alternatives if gym doesn’t have an abductor machine?

Megan

Great!!! Hard but great!! Didn’t think I was going to be able to get to round 7 but I did!

Mylisha

The workouts are great! However, I’m always confused on the reps. 
Was it 20squats then 20 lunges 
A superset like that? 
Then the abductor-totally confused on how many each way. 20 each 6 way? Idk

Linda

I didn’t have a machine to fully complete the workout, which sucks. But my legs are jelly and I’m sweating hard. So still a win.

Erin

I felt the burn! I had to get creative at home and use a band for the adductions but i can't walk up the stairs now so I'll say it was a success!

Christina

The workout was amazing!! I just think it will be best if the excercises videos in the same superset where consequential (when you slide in the first excercise you move to the second superset and not the video of the second excercise).

Magdalena Jacas Franzoy

Be clearer about the count if it’s total reps or reps each side. More diversity.

Natalie

Nadiia

Well that was a challenge!  Hard time with the abductor variations just stuck with one and felt it in the glutes for sure

Brittany

description doesn't always align on each screen. For the first circuit, one set number was missing from the circuit of 7.

Adriana Harris

Day 1, can’t walk anymore and lost about 2 pounds in just sweat but sooo worth it!

Shay

Bekah Passow

This workout was super legit! I just finished the 8 week Beachbody Insanity Max:30 program and during that whole program, my legs never got worked like they did today! 💪🏻 My legs are jello - excited to see how they shape up throughout this program! Thank you!

Colleen

pretty sure my booty just grew 3 sizes after that 20-15-12-10-8-5-16 leg/glute workout. 😵🔥

That one Kicked my booty!! No weights except the barbell!! 💪

Heather

I can not thank you enough! I loved this workout! It pushed me to do more sets that I have ever done!

Sophia

Vanessa

It was really challenging. I loved it. Thank you. Great application.

Elena

Killer workout!! I’ll be sore tomorrow!!!

Rachel

***I recommend no weight as a beginner for the 20, 15, 12 series or for the first workout to gauge where you are. Week 2 you can add weight***

Workout:
A1: Squats
A2: Reverse Lunge
B1: Lunge Pulses
B2: Reverse Curtsy Lunge
C1: Machine Abductions (6 ways)

Cooldown:
x Stretch – Follow my stretching video for recommended lower body stretching

- Start with a shoulder width stance
- Flex at the hips and knees to come down
- Come down until your break parallel 
- Push through your heels to come up
- Keep your chest up and core tight

Barbell squat

- Step backwards 
- Bring your back knee down 
- Push through your front leg to return to the initial position
- Keep your chest up

Reverse Lunge

Circuit 1

- Start in a wide stance with one foot in front of the other
- Bring your back knee down slightly 
- Come straight back up squeezing your glutes
- Keep your chest up

Lunge Pulses

- Start with a shoulder-width stance
- Step back and across your body 
- Bring your back knee down to the ground
- Press through you front leg squeezing your glutes to come back to the initial position

Reverse Curtsy Lunge

Circuit 2

- Keep your chest up and your spine in a neutral position
- Focus on your abductors and glutes

Machine Abductions (6 ways) (each way)

Circuit 3

Gym Lower Body 3.14.21

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!

Katie

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 Lower Body 3.14.21

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