Name: Playbook - Hannah Bower - Bodyweight Lower Body 6.7.21
Uploaded: 2024-03-06T20:30:23.476Z
Duration: 20 min
Description: Bodyweight Lower Body 6.7.21

Fastest and most efficient workout I’ve done! Definitely going to feel it tomorrow. Perfect when you’re on a time crunch

Puja

Sarah

Went for four rounds and whoooo boyyyyy 🥵🥵

Morgan

Really thankful Buzz lightyear was in the background giving me the motivation to go infinity and beyond 💚

Nichole Cunningham

Going through a separation with my husband and barely feeling the energy these days to crank a workout out. Really appreciate your app. It makes exercise feel more accessible when life gets hard. Thanks for all you do Hannah.

Brenna

I always take these bodyweight exercises for granted…really need to add this to my programming because this showed ALLL of my weaknesses

Love it but I cant jump,my feet r killing me😳

Maria

Thank you for the sweat session! I love dripping on my phone! 😜 this was much needed for a Sunday afternoon!

Becky

Hannah

Alexandra

Great workout as always! Definitely feel my legs already, but damn it feels good! 💪

Anna

Emily

Never done a shrimpy squat before and I loved throwing it into this workout! It’s so refreshing to do your workouts I can’t tell you how much I enjoy them. I wasn’t going to move at all today but I remember you saying as long as you just get up and start moving you’ll never see where it can take you if you don’t just try.

Tamika

Since I did yoga before hand, I only did 2 rounds and holy smokes 👌🏼👏🏻🤩🙌🏼🔥💯 so goooood!!!!😘

Camie

I did what my two month old would let me; got sweaty so thats a success.

Oooo.  Did 30 sec per side on single leg exercises. 5 rounds. Ouch.

Aubrey

I especially loved buzz lightyear on the couch watching 😂

Alison

I think I may have done it wrong... I did 30 seconds on/off until o did each 3x.  Am I supposed to do the whole thing 3x or each exercise isolated? Or isolated exercises on/ off 3x and then 3 rounds of that?

Madison

This one may hurt 😅 but I promise it’ll be short and sweet!

All you need is yourself and a stable chair, bench, sofa, or step.

3-5 rounds of 30 seconds on, 30 seconds off of these 6 movements.

For movements that are bilateral (two sides) you can either do 30 seconds per side, or split it up to 15 per side. 

If you feel like the rest time is too long or too short modify to your needs.

And then each movement has levels and modifications shown 💛

This one may hurt 😅 but I promise it’ll be short and sweet. 

All you need is yourself and a bench, table, or step.

3-5 rounds of 30 seconds on, 30 seconds off of these 6 movements.

For movements that are bilateral (two sides) you can either do 30 seconds per side, or split it up to 15 per side. 

If you feel like the rest time is too long or too short modify to your needs.

And then each movement has levels and modifications shown 💛

Using a chair, bench, couch, or any stable surface, you’ll do a reverse lunge straight into an explosive step up. 

Level 3: reverse lunge into explosive step up with a knee drive.

Level 2: reverse lunge into a step up with a knee drive (no jumping).

Level 1: step up to knee drive (no lunge or jump)

You can do 30 seconds and then switch sides, or 15 seconds per side.

Reverse Lunge Explosive Step Up

This is a funky movement, so no worries if it feels a little weird at first.

The levels come down to range of motion, and how far you are able to lower your torso while keeping your core engaged. 

If it’s a few inches then so be it, that’s so so so okay! You should feel this in your quads/top of your thighs.

Body Weight Leg Extensions

This is another movement that looks intimidating at first, but don’t fret, there’s modifications. 

Level 3: squat jump laterally, land in a lunge, lunge jump laterally back to squat. 

Level 2: lunge lunge jump into squat jump. Feet leave the floor.

Level 1: lunge step into squat. No jumping.

Squat Jump Lateral Lunge

There are 3 variations to this Glute bridge.

3: Leg straight out (toes pointing to the wall).

2. Leg straight up (toes pointing to the ceiling).

1. Leg crossed in a 90 degree angle.

You can do 30 or 15 seconds per leg.

Single Leg Glute Bridge

Do not be intimidated by this movement, there are modifications! 

Level 3. SLRDL into Shrimp Squat (very challenging).

Level 2: Supported SLRDL into Bulgarian Split Squat.

Level 1: Supported Single Leg Good Morning into any range of motion Bulgarian lunge.

Single Leg Romanian Deadlift into Shrimp Squat

We end the circuit with mountain climbers.

Level 3: as fast as you can.

Level 2: slow and controlled.

Level 1: hands elevated.

Mountain Climbers

Body Weight Brutal Legs

Bodyweight Lower Body 6.7.21

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?

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 💛🫶

Bodyweight Lower Body 6.7.21

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