Name: Playbook - Hannah Bower - Barbell + Plate Lower Body 7.20.21
Uploaded: 2024-03-06T20:30:23.465Z
Duration: 35 min
Description: Barbell + Plate Lower Body 7.20.21

Played with some of the exercises and added others that brought me joy after not lifting for awhile! :)

Emily Storm

Becky

That first superset had me dead for the rest of the workout 🥴😂

Rachel S.

Hello legs!!!! This is so effective and efficient! I absolutely love this leg day! I also love this one too!

Alexandra

Maria

535 burned calories later & i am deceased. 🥵🥵 but feeling freaking good!!!! just what i needed today. your workouts have been an absolute game changer for me this pregnancy. so thankful for you.

Saryn Johnson

After a week of vacay this felt heavy!!! It supposed to be 35 minutes and it takes me a an hour! 😂

Sorangelie

This one HURT! Today it really sucks our weights are upstairs at the gym 😫

Brianna

Ashley

The bootay is feeling this one. Haha. Any tips on increasing flexibility for the good mornings? I feel like I’m struggling with isolating my hip hinge (even with little or no weight) 

Thank you! 
Emily

Emily

Love doing some new exercises! These were great 👍

Jessica

Rebecca

legs are on fiyaaaa🔥🔥 i omitted the reverse glute exercise cause i wasn’t sure how to modify with a pregnant belly....thoughts??? i did back extensions instead.

I love those elevated lat lunge. Definitely felt this workout in my hammies (I have sucky tight hamstrings)

Bailey

Hannah 😳 why'd you have to do my legs dirty like that 🤣🤣🤣 thank you for helping me find my core strength and balance again!

Courtney

Oh my dear legs!! That iso was no joke 🤣🤣🤣

Tamara

Beth Schuster

This is a barbell leg day. 

HOWEVER, as always, barbells and dumbbells can always be interchanged for one another! 

So if you do not have access to a barbell, dumbbells will work just fine!

Use whatever you have access to/enjoy!

We are kickstarting this workout with a banger of a superset. 

Anytime we do movements where we are bilateral you still find that one side is stronger/better balance than the other. 

That’s very normal. Just do the best you can, and modify when you need.

On these static lunges you will count to 3 Mississippi on your way down. 

Pause at the bottom, and then lunge back to standing at your normal tempo.

Eccentric Static Lunge

This is a whole lot of movement, so if you need to modify, modify!

Ways to modify: take out the twist or place your foot on the ground and do lunge twists.

On the internal rotation, you don’t just want to twist your shoulders, you want to engage your core and rotate your whole torso.

Bulgarian Split Squat With Internal Rotation

Eccentric Static Lunge Superset Bulgarian Split Squats

The focus of this superset is control. 

These movements need to be slow, controlled, and mindful. 

On the step ups, you want to focus on core engagement and using your glutes/posterior chain to step up. 

On the good mornings focus on core engagement throughout the whole movement.

The secret to a great step-up is slow and controlled.

You will see I demonstrate how not to do it. You do not want to be “jumping” or really pushing off that back foot.

The step-up is done by engaging your glute, quads, and posterior chain, not by pressing off your other foot.

Step-Ups

Do not underestimate these.

Because we have a weight behind our neck/upper back, it is very important to keep your core engaged and to be mindful of maintaining a neutral spine (no arching or rounding).

Seated Good Mornings

Step-Ups Suoerset Seated Good Mornings

For this movement, only elevate your foot at a height that 

1. Feels safe 
2. Allows you to get full range of motion

That may mean not elevating at all (and that’s so so so okay)

Elevated Side Lunge

You do not need to use a box, you can use a bench or reverse hyper machine for these as well.

You will bend your knees so that the movement is isolated to your glutes.

Banded Glute Reverse Hyper

Elevated Side Lunges SS. Banded Glute Reverse Hyper

You will end this circuit with some good old fashion planks. 

2-3 sets of 1 minute. But remember always modify! You can place your hands on a bench, place a knee down, or shorten the time. 

- Place you elbows one the floor
- Keep your core engaged 
- Your neck and spine should be in a neutral position

Plank

Barbell + Plate Lower Body 7.20.21

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

Brittany

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 🔥🫶

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 🙌🙌🙌

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?

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 💛🫶

Barbell + Plate Lower Body 7.20.21

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