Name: Playbook - Hannah Bower - Dumbbell/Band Quad and Calf 11.10.22
Uploaded: 2024-03-06T20:30:23.371Z
Duration: 40 min
Description: Dumbbell/Band Quad and Calf 11.10.22

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

Melissa

Autumn

Loved this workout! Quick but fun! Combos were great!

Aissa Trevino

This one was greatttttt!!! I really enjoyed all of it. Challenging and I could still do it at home!

Caitlin

Had to modify slightly with a shoulder injury but phew 😅 great workout. Loving these sets!

Kayla

You will need a pair of dumbbells, bench, and band for this workout.

As always modifications are included in movement descriptions. 

Two movements have a temporary substitute (Michal) perform the movement 😀 

This is the second leg workout as part of November’s thankful challenge, be sure to join the Facebook group so you never miss an update! 

https://www.facebook.com/groups/451724679422276/?ref=share

You will need a pair of dumbbells for this superset

Reps are per side 
Recommended reps: 6-8

Modifications: forward and back ward lunge, static lunge 

form:
-Core engaged
-Shoulders rolled down and back (retraction)
-Knees never fall inward, they can point straight ahead or slightly outward 
- as you lunge your hinge at the hips for a slight lean, but do not round your upper back or slouch your shoulders forward, keep chest tall
-Push through your glutes rather than your back foot to power the movement.


You can always do lunges in place if your short on space 🙏🏻

Walking Lunges

Reps: 10-15

Modifications: air squats, squat to toe raise 

Form:
-feet flat on the ground shoulder width apart (can be slightly wider)
-chest tall
-core engaged 
-lower knees to approximately 90 degrees 
-keep your knees pointing slightly outward or straight ahead, but never falling Inward 
-touch the ground with your hands, make sure to keep your glutes and hips low
-press through your feet and explode upward into a jump 
-raise your hands overhead 
-as you fall toward the ground land with a slight bend in your knees and go right into the next squat

Ground to Overhead Squat Jumps

Walking Lunges ss Squat Jumps

*one of the progressions for standard sissy squat*

Reps: 10- 12

Modifications: can use a cable, use multiple bands, limit range of motion 

Form: 
-station a band or multiple bands, at midline level height while your on your knees, to a steady object
-scoot back so that there is tension. The farther back you are, the more assurance you will get; the closer, the more Bodyweight this becomes 
-in a kneeling position with your chest tall and shoulders retracted, lean your whole torso backward 
- it is very important to engage your core and keep your torso stable as you lower down 
-go as far as range of motion allows
-engaging your core, hip flexors, and quads keep your torso straight as you lift back up to kneeling

Kneeling Sissy Squat

*Michal is substituting Hannah for this movement until she gets back from a work trip*

-TKE is rehab/corrective exercise for your knees 
-as you stand, squeeze your quads by extending (not hyper extending, just extending your knees ) to a safe lockout position 

Reps: 10-12

Modifications: heels elevated goblet squat 

Form:
-tie a band knee level on a steady object 
-place band behind your knees 
-step back until there is tension 
-lower into a squat keeping your chest tall, core engaged
-because the band is creating tension, you will feel yourself being “pulled forward*
-your knees may go over your toes, that’s okay 
-with the forward pulling, the movement will target your quads 
-as you come to standing perform a TKE 
-TKE is rehab/corrective exercise for your knees 
-as you stand, squeeze your quads by extending (not hyper extending, just extending your knees ) to a safe lockout position

Banded Squat + TKE

Kneeling Sissy Squat ss Banded TKE Squat

You will need a dumbbell and bench for this superset.

Reps: 6-8

Pause at the top: 3-5 seconds 

Modifications: leg extension machine, can also use bands or cables, can do single leg as well 

Form:
- Seated on a bench with a dumbbell held between your feet, keep your chest tall and core engaged 
- Extend your knees to lift the dumbbell by engaging your core and your quads
- Lower the dumbbell back down by bending your knees

Dumbbell leg extensions + pause

Reps: 10 

Modifications: elevate your hands, tap one knee down at a tome 

Substitutions: 30 second bear plank hold

Bear Plank Knee Taps and Shoulder Taps

Leg Extension ss Bear Plank Taps

*Michal is substituting while Hannah is on a work trip, will update movement video when she gets back*

Reps: 30-45 seconds 

Modifications: toe raise one foot at a time, wall sit without toe raises, perform them separately, limit range of motion (above 90 degrees)

Form:
-lay your back against a wall
-engage your core and try to keep your hands off your thighs, keep your back touching the wall
-lower your knees until they are at a 90 degree level 
-from there, perform toe raises by rolling your weight onto your top toes 
-lower back down

Wallsit Toe Raise

Dumbbell/Band Quad and Calf 11.10.22

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

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 🙌🙌🙌

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 Quads & Glutes 8.22.22

Molly

Can’t go wrong with 2 lower body workouts in one week 😜

Nikki Ouk

Holy sh!t balls! That was intense! 🔥🔥🔥 I really pushed myself on this workout. 🦵💪

Maggie

Gym Hanstrings, Glutes, Quads 8.1.22

My legs and glutes are insanely sore already and i just did the workout this morning!

Stephanie

Oops. Did 3 sets of the hamstring series. Ouch!!

Aubrey

Gym Hamstring and Glutes 7.18.22

My pregnant belly was definetly getting in the way of the leg press but got it done and felt so good to have that glute burn 🔥

Added some squats in too! Such a good compound, heavy leg day!

Lindsey

definitely will be feeling this tomorrow! when you said heavy- i went heavyyyyy. pr’d on leg press

Gym Glutes 7.5.22

I really liked this one! I already did a workout this morning, but just felt  like I needed more so I did this one too!

Tiana

Bands Lower Body 2.14.22

It was good the workouts at the end were harder which I liked, got my heart up

This one was quick but insanely challenging!! Loved it

Jessica

Bands Inner Thighs 2.16.22

I absolutely love this one! The lungs to curtsy lunch is way tougher than expected and I didn’t think I’d sweat as much as I did! 🔥

Jessi

Lacy

Minimal Equipment Glutes & Core 2.26.22

went heavy for this one and am hoping to feel it tomorrow 😅😬

I’m gonna have a BOOTYful summer that’s for sure!

Casey

Scaled this for two months PP and loved it!

Hunter

Gym Lower Body 12.6.21

Janine Ducharme

Saving this one as a favorite for sure! I felt really proud because I have been able to use higher weights for dbs!! Thank you ❤️

Dumbbell Lower Body + Core 11.18.21

Stacy Giles

This took soooo long. I worked for almost an hour and still only got through 2 rounds of the leg challenge. Awesome combo of workouts but ALOT.

tiring!!!  I don't know if I'm tired today or if the training is hard.  will do it again!!

Kiki

Bench Lower Body 11.16.21

ended up SS hamstring curls and step ups.  That was a nice burner!  This glute bridge step outs get me every time!  Ready for tomorrow’s workout 💪🏽

Cleo

HARD AF.  Especially with form in mind.  I definitely did not hit 12 reps on the glute bridge step outs!

Quick and effective! Perfect Saturday morning workout when you want to get a quick lift in but have things to do at home!

Barbell Glute 11.2.21

Glutes are jello!
Those kickbacks got me real good

Fire circuit! The burn was so good, definitely will do this again!

Becky

Gym Heavy Glute  8.26.21

I grabbed kilos by mistake and lifted more than I ever have before! Can you add a video of the Copenhagen substitutions?.. I can't do those yet..

Nickie

Walking lunges got me good! That was so tough! This was a good quick burn 🥲🥲🥲❤️❤️

Gym Lower Body and Core 8.16.21

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

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

Rachel S.

Barbell + Plate Lower Body 7.20.21

This circuit is as brutal but so good! Legs will be on fire!

Jennifer Boardman

This was killer! That lunge complex really did me in. I’m sure I’ll be feeling that for a few days at LEAST 🫠

Morgan

Kettlebell Quad and Glute  7.9.21

Catherine

This is one of the most challenging leg workouts I’ve done in a very long time lol after those seated/box dead lifts I wasn’t sure I could finish! But pushed through anyway! Thank you for this wonderful creation!!!!

Alexandra

Amazing! Loved the core finisher! Had to modify the razor curls but did most of this!

Jillian

Gym Hamstrings & Glutes 6.25.21

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 🥵🥵

Bodyweight Lower Body 6.7.21

Laura

Quick workout I needed before getting ready for work.

Bekah

15 Minute Live Booty Burner 5.28.21

A great challenge! I passed on the candle stick jumps but did work on my pistol squat progress 💪🏻💪🏻

You make those candle sticks look easy!!!!!!! I can’t wait to practice them more and get more efficient. Definitely working on core engagement with those dead bugs as well. I found using weights makes my back arch so I went without. Also absolutely love the flute pulses with hollow body. They burn so good!

So good! Training for a sprint triathlon 7 months postpartum! Feeling great thanks to you!!

McKenna

Gym Glutes 5.15.21

Great! I did each move with a rest of 35 seconds between moves, coming back to the top and repeated the sequence two more times. Is this the right way to follow the instructions?

Harder than it looks! Managed 4 rounds in 28 minutes x

Katherine

Dumbell Lower Body 4.27.21

Woooowweeeeeeeee! Saved this for a day off and I’m so glad I did Bc walking is gonna be tough haha!! But this workout is firrrrr

The only sad thing was the very last exercise wouldn’t load for me - not sure if it’s on my side but FYI in case :) wasn’t exactly sure how to do it so I just did something similar 
Otherwise - love it as always !!!

Jaime

Couldn’t do the last exercise. The video wouldnt load 😩 otherwise got to my happy place!  Gracias!

Athena

Dumbbell Lower Body  5.10.21

Not to underestimate after the 1st round 😆💪🏼💦

Kettlebell Lower Body 5.6.21

It was definitely very interesting! The stability ball adds tension to the hammies in a good way

Shreya

Great workout!
I was just wondering, when I set a reminder for the next day, does it work according to USA time (I live in Greece)? Because it never pops at the time I set and I have to search for the workout again. And then the reminder comes after!
Thanks ❤️

Inga

Stability Ball Glutes 4.30.21

That was AMAZING!  Loved all the different movements. Thanks!

Went for 3 rounds of each circuit. Feeling strong!

Chloe

Dumbbell Glutes + Core 4.21.21

Gurpreet

So freaking good! Was looking for something short and sweet and this hit the spot!

Rebecca

Minimal Equipment Legs & Core 4.19.21

Oriana Branson

at the last circuit I had to grit my teeth to get to the end !!!  top!

Whitney

Gym Glute, Quad, Inner thigh 3.19.21

This is a good work out that’s adaptable for many fitness levels

Tynetta Naytah

Gym Quads, Inner & Outer Thighs 3.18.21

This one is going to be added to the faves! Great quad and huge burn.

Added this to the first day of the 12 days of Christmas!! It felt good.

Dumbbell Quads and Glutes 3.18.21

I increased the reps and it's very hard but beautiful!! how hot!!!🔥😅✌🏻

Gym Glute, Hamstrings, Quads 3.17.21

Kicked my butt, I am just starting out back at the gym

Lisa Ray

Meghan

Gym Inner & Outer Thighs, Glute, Hamstring 3.16.21

Needed to mark the app calendar but did a selfmade workout today since I couldn’t quite find these combos on the app 🙈 glad I have the confidence to do that now!!!

15min stair master warm up
Power cleans 4x12
SS2 3x10
Elevated Side lunges
Bench hops

SS3
Add/abductors    Plate slides
Leg press + toe raises
3x12

Dumbbell/Band Quad and Calf 11.10.22

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