Name: Playbook - Hannah Bower - Stability Ball Glutes & Hamstrings 11.20.20
Uploaded: 2024-03-06T20:30:23.632Z
Duration: 35 min
Description: Stability Ball Glutes & Hamstrings 11.20.20

This has got to be a new prenatal favorite! Have had some pelvic dysfunction and did this with my belt to support. So so so good

Alexandra

This workout was so good! The second circuit was killer in the best way. I am 31 weeks pregnant and I feel great after finishing this one!

Brittney

Definitely felt good to get moving again at 15 weeks!
Felt capable, strong, and excited to keep working out!

Cheyenne

Loved this workout! Just entered my 3rd trimester with my second baby and I’m feeling so dang strong thanks to Hannah both for workouts during pregnancy and postpartum in between babies!

Jessica

Ashley

Great I was doing another prenatal workout it felt too easy but with this one it wasn’t intense but it felt just right for the workouts I have done over time before pregnancy.

Dianna

Don't have a stability ball unfortunately so couldn't complete it :(

Mina

Who needs to walk at 35+ weeks🤔😉🤰

I loved this one! It's helpful to have a couple of exercises sleigh to the PF and TVA. I want my body in the best shape for birth, so adding in some pelvis prep to workouts is great!

Katie

Kelly

I LOVE this workout! It hit all the right places while allowing me to practice correct breathing/pelvic floor engagement/TVA practice. So perfect for this pregnant belly!

Cassie

Dani

Back to back with little rest!

Remember if you’re workout out at home use dumbbells In place of barbell or resistance band!

Engaging my core to regulate intra abdominal pressure. Do this pregnant or not!

Sumo Deads

Box Step Ups

Deads + Step ups

Hip thrust plus shoulder press with resistance right into side shuffles!

Attach band behind you. No biggie if you don’t have one!

Initiate movement with hips. Being pregnant this takes some pressure off my pelvis instead of doing a squat! It also allows me to control IAP better!

Kneeling hip thrust to press

Feel free to add elevation to hop over!

Keep knees pressing into band ( using my own brand. Link is in insights)

Stay low!

Side shuffles with resistance

Kneeling shoulder press + Side shiffle

Perform glute bridge- full range or motion

Keep hips pressed up and perform leg curl

Control on the way down

If your uncomfortable laying on your back for pregnancy do standing leg curls with resistance band

Glute bridge + Ham curl

Place ball between legs or foam roller, pillow or smaller ball

As you squeeze the ball you are lifting the PF ( check out the video on how to do this in core tutorials) and then engaging the TVA through a deep exhale. Thinking about cinching a corset around your waist!

As you relax you are relaxing the PF and TVA. Repeat

Stability ball adductor squeezes

Stability ball glute bridge to curl + Adductor squeeze

Laying on your back ( can elevate shoulders if need be )

As you push the ball BOTH down and toward your Glutes as you exhale.

During the exhale you’re connecting to your core and engaging to the PF and TVA just like the adductor squeezes!- make sure to also relax the PF for as you release! That is important

Stability ball ham squeezes

Stability Ball Glutes & Hamstrings 11.20.20

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!

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

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 🔥🫶

Send help!! Dang this got me out of breath!! 🫣🤭

Nikki Ouk

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 💛🫶

Stability Ball Glutes & Hamstrings 11.20.20

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