Name: Playbook - Hannah Bower - Dumbbell Lower Body + Core 11.18.21
Uploaded: 2024-03-06T20:30:23.444Z
Duration: 30 min
Description: Dumbbell Lower Body + Core 11.18.21

Kara

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 ❤️

Caitlin

Yessssssss! This one is so great because it doesn’t feel too hard or too easy.  Just right!

Michelle

One of the best workouts from you. I absolutely looooove this one!!!! I feel like I say this about all of them though! Lol

Alexandra

Ahhhh hurts so good! 🙌🏻🌟💪🏼

Legs are jello!!🥲🥲 so sweaty! Great burn in 30 mins!!

Ashley

This one was FIRE!!! One of my fave glute and core days you’ve done. !!!!

Sarah

Morgan

Great! Added squats and deadlifts and felt strong. Got a new barbell for my boyfriend (myself) for Christmas and it’s giving me power.

The plank and dead bug combo ☠️☠️☠️ so yummy for the core. Especially when you learn how to properly engage

Jaclyn

The holidays are here which means life gets busy!

This is a quick leg and core workout.

You’ll need dumbbells. The benches are optional, you can also use bumper plates or do the movements flat on the ground.

And lastly a light band.

The deficits on these are optional.

If you do not have benches you can use bumper plates.

1 rep = 1 goodmorning into a squat + sumo deficit squat 

Recommended reps= 8-10 

Look closely for the this sequence.

You’ll start with a good morning, from your bent over good morning position, while keeping your core strong and back flat, bend your knees into a squat.

Then stand up.

From there perform 1 sumo deficit squat. 

This is one rep.

Goodmorning + Sumo Squat

Recommended reps per side= 8-10 

Deficit is optional, can definitely do this on the ground.

Lower on a 3-5 second count

Engage your core 
Keep your chest lifted 
Don’t let your knee fall inward

Front Racked Static Tempo Lunge

Goodmorning + Deficit Sumo Squat SS Tempo lunges

You can use stairs, a chair, sod, ottoman, or sturdy elevated surface for this superset.

If you need to, place a hand on a wall or a rack for stability.

Recommended reps= 8-10 per side 

- Come down keeping a neutral spine 
- Keep a slight bend at the knee
- Come down to shin height and pull back up
-Keep your core engaged

Weighted single leg RDL

Feel free to take the jump completely out of this if you need to.

Recommended reps= 10-12 per side 

- Drive off your foot from the box, bench, stair, or chair 
- Bring your opposite knee towards your chest 
- Land softly
-keep your core engaged

Explosive Step Up

SLRDL  Superset Explosive Step-Ups

You’ll need a band for this superset if you would like. It is optional.

Recommended reps= 8-10 taps per side 

- From plank position lift one hand up at a time to the bench 
- Reverse movement back down to the ground 
- Maintain a tight core throughout the movement

Plank Step Up

Band is optional.

1 rep= 1 deadbug + 5 crunches 

-Hook your band to something sturdy 
-Start by lifting your hands and your feet off the ground (deadbug) 
-Once in a deadbug, do 5 crunches 
-Keep your core engaged 
- Watch for breadloafing/coning

Banded Dead Bug Crunches

Plank Taps SS Banded Dead Bug Crunches

Recommended reps= 10-12 per direction 

In a plank position engage your core 
No sagging or piking 
Protract your shoulders 
Using your core and shoulders press weight forward into circular motions.

Plank Shoulder Circles

Recommended reps= 10 per side 

Tie a band to a steady surface near the ground.

Lay lateral to it (the farther away you are the harder it is.

-Engage your core 
-With both hands Pull the band directly over your chest
-Press through the leg that is closest to the band while lifting the other in the air.
- To switch sides, flip over so that your other leg is the closest to the band. 
-no wiggling

Paloff Press Single Leg Glute Bridge

Plank Circles Superset Paloff Press Single Leg Glute Bridge

Dumbbell Lower Body + Core 11.18.21

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

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 💛🫶

Dumbbell Lower Body + Core 11.18.21

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