Name: Playbook - Hannah Bower - Gym Glutes 7.5.22
Uploaded: 2024-03-06T20:30:23.420Z
Duration: 45 min
Description: Gym Glutes 7.5.22

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 🔥

Rachel Macias

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

great workout back from Christmas weekend!!!! 👏🏽🔥

Saryn Johnson

My left hip flexor kept spasming or doing something during the leg presses, but other than that - a great workout!

Rachel S.

What a great workout!! Feeling it already. Probably one of the best workouts I’ve had in a while! 🔥🔥🔥

Felicia

Less is more! Short for time today so thought I’d give this one a go and challenged myself the weights and got a great workout in!!

Morgan

Jenna

You can make this as hard as you need. Great, quick, fun, workout for the legs n booty!

Selina

Absolutely loved how quick this was!!!! Challenged myself with weight and WOWEE

Alexandra

Amazing!! I needed to get in a quick workout after a stressful day. Needless to say it was exactly what I needed. Short, sweet and with a burn 🔥 thank you!

Sara

Jordan

This is seriously my favorite workout app!! Love these workouts, especially that I’m not running from one side of the gym to the other within one set.

Jackie

OH YEAH 😍🔥 hit a PR of 200 kg on the leg press and I’m feeling GOODT 💫 thanks for this workout Hannah! Going in my favorites

Laura

Martha

A glute focused workout! Sometimes you may feel like you need to do a ton of exercises for a workout to be efficient, that’s not true.

Todays workout is only 4 glute exercises and one core. But they are all incredible exercises for glute hypertrophy. Make sure to get adequate protein after this workout! 

Push yourself with proper form. You shouldn’t be able to do more than 3 reps than what I recommend, if you can… it’s not heavy enough! Have fun 🥰

Modifications: dumbbells or bands 

Form: see tutorials for more education 
1. Engaging lats: packing the side of armpits down to create tension.
2. Neutral spine- head looking 5 ft in front of you. 
3. Sit hips back as if you were pushing them into a wall.
4. Only go down as far as your hips sit back with slight bend in your knee. Should be around knee to mid shin area.
5. Squeeze glutes and then stand up with them engaged. Should feel tension in glutes.

RDLs

Substitute with single leg leg press or split squat if you don’t have a back machine.

Reps are per side 
Recommended reps: 6-8

Form:
1. You will need to press your back foot down into the ground to work the quad in the extended position. If this is uncomfortable for you, just place other foot closer to the platform. This variation works both legs.
2. Push heel and use glutes to stand up. 
3. Exhale as you stand

Single leg Hack

Modifications: banded air squats 

To target glutes feet need to be higher up on the platform shoulder width apart.

*** make sure your butt does not come off the ground as your knees tuck into your body. This is really hard on your lower back. Grab the handles and make sure your back and glutes stay pressed into the seat.

You want a challenging weight! Pause at the bottom of the press for 1/2-1 sec

Leg press+ pause- heavy

Modify: hip thrusts or glute bridges.
Modify: side plank dips

With a slight bend in your knee and toes turned out. 
Pad is a few inches below hips. Keeping a neutral spine it a slight curve lower down and then press hips Into the pad aggressively as you stand and squeeze glutes hard! 

Then do the side crunches; keep core engaged and exhale as you crunch the knee to your elbow.

Back extensions + side crunches

Gym Glutes 7.5.22

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

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

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 💛🫶

Gym Glutes 7.5.22

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