Name: Playbook - Hannah Bower - Gym Glute, Hamstrings, Quads 3.17.21
Uploaded: 2024-03-06T20:30:23.527Z
Duration: 30 min
Description: Gym Glute, Hamstrings, Quads 3.17.21

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

Kiki

madisen

Michelle Eisenberg

So good! Legs are jello, I didn’t have a lot of time to get a workout in tonight and this was just what I needed! I’ve been following you on Instagram for awhile and kicking myself for not joining your program sooner!!

Miranda Wilson

Jasmin Salcido

I’m a sweaty mess and my legs feel like jello! Another awesome workout! So glad I got the app (was just repeating workouts from your Instagram) but this is so nice and easy to keep track!

Cady

Anonymous

Perfect amount of time with little ones, still get a real good sweat! Sweat is gold right!?

Markie

Set up is a little difficult to follow sometimes- like how many rounds. Still love it. 

Also is your 8 and 12 week glute program work on here?

Julie

Mackenzie Brogdon

Question Hannah? is it intentional that you don’t list out how many sets anymore? I’ve noticed it in the past randomly but this was seen in each circuit/the whole workout. I personally appreciate it when you tell me the sets/reps bc you take the thinking out of it for me and I check off each set as I complete it and it helps me not get lost in my count of sets/reps. That’s why I was curious if you were  trying to make us develop the habit..?

Athena

Sherise

It was great! I just wasn’t sure how many reps to do each of the last workout (6 ways).

Adrianne

Karly

Rachel

This was frustrating to say the least. I have no idea whether the reps written word for each leg or total. If it was for each leg, there is no way in, excuse my language, hell that this is getting done in 30 minutes. Unless when you say add weights you mean 2 to 5 pounds. I used 85 pounds for the squats, and 27 pounds for the back deficit lunges, and that series alone took me 30 minutes. That was doing wraps as written per leg. And I was barely rest in between sets. Literally resting 30 seconds or less to just Catch my breath. Super frustrating that I am still finishing up an hour later. So, either it needs to be specified that the wraps are total and not her leg, or if it was expected that they were per leg, I recommend leaving a wait recommendation, i.e. five to maybe 20 pounds, and updating how long it’s likely to take.

Aubrey

With the leg abductions I wasn’t sure if I should be doing 20 of each rep or the total count be 20 on each side.

Erin

Nadiia

I wish we could send pictures to show you how much these workout kicks our butts 😂

Shay

Gabi

Alix

*** Add in weight on all exercises. Try to take less breaks in between reps and sets ***

Workout:
A1: Squats
A2: Reverse Lunge
B1: Lunge Pulses
B2: Reverse Curtsy Lunge
C1: 6-Way Kneeling Abductions –Cables/Miniband

Cooldown:
x Stretch – watch video for reference

- Start with your feet shoulder width apart
- Flex at the knees and hips to come down
- Come down until you break the top of your thighs goes past the top of your knees
- Push through your heels to come up
- Keep your chest up

Squats

- Step back off of the elevated surface 
- Bring your back knee down
- Push through your front leg and drive your back leg up
- Bring your knee up to your chest

Reverse Lunge

Circuit 1

- Start in a wide stance with one foot in front of the other
- Bring your back knee down 
- Come straight up a couple of inches 
- Repeat without extending your leg completely

Lunge Pulses

- Start with a shoulder width stance in top of an elevated surface
- Bring one leg back and across your opposite leg
- Bring your knee down 
- Push through your front leg to return to the initial position

Reverse Curtsy Lunge

Circuit 2

- Controlled and focused motion
- Make sure you are not using momentum to lift 
- Engage your glutes

6-Way Kneeling Abductions –Cables/Miniband

Circuit 3

Gym Glute, Hamstrings, Quads 3.17.21

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

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!!

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

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 ❤️

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!!

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!

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!

Gym Glute, Hamstrings, Quads 3.17.21

Community

More workouts from Hannah Bower