Name: Playbook - Hannah Bower - Dumbbell Lower Body 11.14.22
Uploaded: 2024-03-06T20:30:23.365Z
Duration: 40 min
Description: Dumbbell Lower Body 11.14.22

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

Molly

Doubted if I could do the burpee box jump ladder but we made it 🥲😮‍💨

Morgan

Janine Ducharme

Oh my word. That was SPICY. My legs are dead.

Tiana

Those kneeling-jump squats destroyed me 🫠

Lynda

Hardest workout in a long time 🥵 started to feel sick during the finisher so had to stop early but my goal is to finish next time! So hard but so good!

That was the most brutal leg day Ive done in months🔥🔥🔥

Beast of a workout. That triset?!? And then the finisher was…whew.

Aubrey

Aissa Trevino

Julia

Didn’t actually finish this one. Menstrual phase and everything feels super hard. Got 80% done or so and sweating up a storm though haha

Paula Kane

The ending was perfect to finishing this workout

Tamara

Whew!!! Thank you for kicking my butt at home. I felt good during this which is a really empowering feeling!

Madison

I wish the ladder was “do it with me” style. Good workout but I could not hang with the ladder 💀

Martha

Sumaiya

This is the final workout in our leg day week for Novembers Thankful Challenge. 

Be sure to join my facebook group so that you never miss an update: https://www.facebook.com/groups/451724679422276

All you will need for this workout is a pair of dumbbells

Pick a weight that makes the last 2-3 reps a challenge to complete (with good form).

Equipment needed. Medium to heavy dumbbells or a barbell if you choose and an optional elevated surface.

Modifications and substitutions listed in the movement descriptions.

Equipment substations: dumbbell, kettlebell, or barbell. Can also do these without weight.

Recommended reps: 6-8  reps per side.

Recommended sets: 3

Modifications: use opposite hand to balance on a stable surface. Can also place your back foot on the ground.

Substitutions: if balance is an issue, substitute with a Romanian deadlift (both feet on the ground).

Form: for more info, see tutorial highlight.

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

DB Single leg RDL

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

Modifications: can perform on the ground (does not need to be elevated)

Recommended reps= 8-10 
Recommended sets= 3-4

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

Single Leg Romanian Deadlift ss Good Morning Sumo Squats

You will need a dumbbell and elevated surface for this tri set!

Reps are per side
Recommended reps: 8-10

Modifications: can add booty band to increase challenge 

Form:
-start with feet slightly wider than hip width distance apart
-engage your core, chest tall, shoulders engaged and retracted 
-lower down into a deep squat, knees pointing outward and never inward 
-from a deep squat position step back and laterally at a 45 degree angle into squat lunge 
-step back to the middle while keeping your hips in the low squat position, don’t let them raise up 
-step back on the other side 
-maintain a low position until reps are completed on both sides

Squat Step Pulses

Reps are per side: meaning which knee steps up first 
Recommended reps: 5-8

Modifications: remove the weight and the jump, use hands to plant feet 

Form:
-start in a low kneeling position, Glutes resting on calves 
-keep your chest tall and core engaged 
-without using your hands and keeping your chest tall, place on foot flat on the ground and then the other 
-if using weight grab a weight just put in front of you 
-perform a sumo deadlift with feet slightly wider than hip width apart, back and core engaged 
-from there extend off the ground into a jump.
-land back down lower the weight to the ground 
-step back one foot at a time to kneeling position

Kneeling Jump to Front Squat

Reps are per side
Reps= 5 dips + 5 toe touches

Modifications: lower the elevation, limit range of motion 

Substitutions: side plank leg lifts, or any inner thigh movement of your choosing.

Tips:

The closer the bench is to your knee the easier. Bending your lifting leg also makes it easier easier! 

So you can play around with a bent knee or straight knee with your variation & work on progressing harder!

Copenhagen Plank

Tri-Set

Dumbbell Lower Body 11.14.22

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

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!!!
🔥🔥🔥🔥

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

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!!

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!

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

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

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 🫠

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!!!🔥😅✌🏻

Dumbbell Lower Body 11.14.22

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