Name: Playbook - Hannah Bower - Gym Glute, Hamstring, Quads 3.15.21
Uploaded: 2024-03-06T20:30:23.535Z
Duration: 40 min
Description: Gym Glute, Hamstring, Quads 3.15.21

Needed to mark the app calendar but did a selfmade workout today since I couldn’t quite find these combos on the app 🙈 glad I have the confidence to do that now!!!

15min stair master warm up
Power cleans 4x12
SS2 3x10
Elevated Side lunges
Bench hops

SS3
Add/abductors    Plate slides
Leg press + toe raises
3x12

Rachel

This workout was absolutely insane. Totally worth it!

Good would like alternate exercises if equipment is not available

Stefanie

Maria Trinidad

Hi, I was confused with how many sets I’m supposed to do.  The 2 exercises in the beginning say one round but go from 20-15-12-10-8-5 does that mean I do all those sets?  Like 1 set of 20 reps, 1set of 15 reps...etc.  Then the last 2 exercise say 3 rounds 16-16-16 which I take as 3 sets of 16.  Can you help explain this further.  Thanks so much.

Jenny

Morning after Christmas burn and I felt it💪🏽💪🏽

Katie

Sherise

Reps shown aren’t correct. Doesn’t list the 5 unless you open up and read description in actual video demo.

Aubrey

Love this one!  I swapped out those hype things for one legged pelvic thrusts bc the hyped makes my blood pressure drop 🤷🏻‍♀️

Michelle

I would love to know the at home variations of the excercises in the description! Anyway I googled the one I needed and the workout was amazing!!

Magdalena Jacas Franzoy

Christina

Nadiia

Hey Hannah! AMAZING workout but there is noooo way I could finish that in 30 mins! Week 1 day 1 and day 2 both took me over 45 and that was with skipping one move totally (adductions day 1 and hyper a today) ! I move through the program pretty efficiently so I don’t think it’s me...but maybe! Haha I’ve got a toddler as well so I really want to be able to fit in the workout in the time the program says! Thank you!

Dawne

Gabi

Sara

Jenn

Pouring sweat!!! Thank you!!!! Just got out of work , picked up my baby, fed her and this was the last thing I wanted to do! Thanks for being here to inspire me!

You will need a barbell, back extension machine, and bands 

Workout:
A1: Elevated Sumo Squats
A2: Resistance Band Hip Thrust to Dead Lift
B1: Split Squats
B2: Resistance Band Gate Swings
C1: Reverse Hypers
C2: Toe Band Walks

Cooldown:
x Stretch – watch video for reference

- Start with a wide stance and your toes pointing out
- Flex at your knees and hip to come down 
- Hold the KB with your arms extended in front of you
- Push through your heels to come up

Elevated Sumo Squats

- Place a band at hip height and hold a barbell in front of you
- Come straight down flexing at the hips
- Try keeping your legs completely straight
- Come down until you get to the top of your feet
- Engaging your hamstrings and glutes come up

Resistance Band Hip Thrust to Dead Lift

Circuit 1

- Place your foot on a bench behind you
- Bring you back knee to the ground
- Come down until both legs are at 90 degrees
- Push through your front leg to come up
- Squeeze your glutes as you come up

Split squats

- Hop and land in a wide squat position with your toes pointing out
- Hop and landing in the initial position 
- Make sure your keep your chest up

Resistance Band Gate Swings

Circuit 2

- Hold on to the bars
- Raise your legs squeezing your glutes at the top
- Keep a slight bend at the knee
- Come down in a controlled motion

Reverse Hypers

- Place a mini band on your feet
- Flex at the knees bringing your hips back slightly 
- Step sideways keeping tension on the band

Toe Band Walks

Circuit 3

Gym Glute, Hamstring, Quads 3.15.21

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!

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 💛🫶

Gym Glute, Hamstring, Quads 3.15.21

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