Name: Playbook - Hannah Bower - Dumbbell Lower Body 12.2.22
Uploaded: 2024-03-06T20:30:23.361Z
Duration: 40 min
Description: Dumbbell Lower Body 12.2.22

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

Kaley

yeesh. i thought this would be an easier workout but i was thankfully wrong. all sweaty and feel like i’ve earned some cookies 😂

Rachel Macias

This was such a great workout! I felt that in places I’ve never felt before!

amy contreras

Laurrie

Karen

It’s harder than it looks but felt so good!

Mary-Cathryn

I enjoyed this lower body workout! This is definitely a good one for at home! Thank you! ❤️

Caitlin

One of the best glute and leg workouts I have ever done.

Molly

Delaney

Tammy

Amazing workout even with a toddler climbing all over me during hip thrusts 😂

Jessica

All you will need is a pair of dumbbells and elevated surface for this workout.

You will need a pair of dumbbells for this superset.

Reps are per side 
Recommended reps: 10-12

Modifications/substitutions : Bulgarian split squat, single leg squat to chair 

different angles are shown to help show you form and where to place your leg!

Form:
-start standing with your core engaged and feet hip width distance apart, like you would a standard squat 
-Take one leg and slightly place it backwards and to the side at a 45 degree angle 
-keep the majority of your weight on your front leg
-you can hold your weight either in a goblet position or down in front
-perform a squat by keeping as much weight on your front foot as you can

B Stance Squats

Recommended reps:10-12
If using a barbell: 8-10

Equipment modifications: barbell  kettlebell, dumbbell, bands 

Substation: single leg RDL, stiff leg deadlifts 

For more in depth review of deadlifting head over to the tutorial highlight 

Form:
- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlift

B-Stance Squat ss Romanian Deadlift

You will need a weight and an elevated surface for this superset.

Reps are per side 
Recommended reps: 10-12

Modifications: remove weight, remove elevation, standard side lunge, hold onto a band or surface for upper body mobility and balance 

Form:
-start standing laterally to a stable and safe elevated surface
-place one foot on the surface with the inside of your foot down
-keep your chest tall, engage your core, and retract your shoulders 
-keep the foot thats on the ground pointing straight ahead or slightly out, but don’t let it turn inward towards the surface 
-Sit hips back in a hinging motion to engage Glutes
-lower as far as range of motion allows keeping your knee from falling inward 
-press through your glutes to stand

Elevated side lunge

1 rep= 1 full clamshell + half 
Reps are per side 
Recommended reps: 10-12

Modifications: can do these standing

Substitutions: laying side leg lift, seated abductor (sit on the edge of a surface, place a band around your thighs, feet flat on the ground, pull your knees apart as far as resistance allows), side donkey kicks 

Form:
-start in a side lying position with your bottom forearm flat on the ground
-knees stacked on one another and bent at a 90 degree angle 
-press through your forearm and your shin to lift your hips up as high as you can, keeping your bottom shin on the ground 
-as your hips are reaching their range of motion, lift your top leg simultaneous
-keep that knee bent as you lift as high as you can.
-at the top of the motion pause 
-lower the top knee to meet the bottom knee, and then lift back up for a 1/2 rep 
-lower both knees and torso all the way down

1 1/2 Clamshell Abductions

Elevated Side Lunge ss Clamshells

All you will need is yourself, can use weights if you want more of a challenge.

Reps: as many as you can in 60 sec

Modifications: feet flat on the ground, or elevate shoulders for hip thrusts 

Form:
-start laying on your back, core engaged, and feet firmly planted on the edge  a safe surface
-Before you bridge, engage your core and tilt your hips forward into a posterior tilt. 
-This will help target and engage your glutes. 
-You do not want an arched lower back.
-do not let your knees fall inward 
-continue to squeeze your glutes and core and if you feel the movement in your back and hamstrings make sure your hips are tilted forward

Feet Elevated Glute Bridge

Recommended time: 45-60 seconds 

Modifications: hold onto a wall, can perform flat on the ground, bend over at the hips for stability 

Form:
-start with your core engaged, chest tall, and balls of your feet firmly planted on the edge of a safe surface
-drop your heels as far as range of motion will allow
-without swinging your torso, press through the balls of your feet and up onto your toes as far as balance will allow
-lower SLOWLY as far below the surface as you can.
-the key for these are slow and controlled, range of motion

Calf Raises

Glute Bridge ss Calf Raise

Reps are per side
Do all reps on one side before switching 
Recommended reps= 10-15

Modifications: remove the hop, slow down the tempo, step up to toe raise 

Substitutions: standard step ups

Form:
-start standing a few inches away from your safe elevated surface 
-core engaged, chest tall, shoulders retracted 
-place one foot flat and safe on your surface toes pointing forward 
-hinge forward at your hips to keep your shoulders in line vertically with your hips 
- Drive off your foot from the box, bench, stair, or chair 
- Bring your opposite knee towards your chest 
- Land softly with a slight bend to your knee 
-keep your core engaged

Explosive box knee drive

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

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

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!!

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

Aissa Trevino

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

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!

Dumbbell Lower Body 12.2.22

Community

More workouts from Hannah Bower