Name: Playbook - Hannah Bower - Gym Glute, Quad, Inner thigh 3.19.21
Uploaded: 2024-03-06T20:30:23.514Z
Duration: 30 min
Description: Gym Glute, Quad, Inner thigh 3.19.21

Oriana Branson

at the last circuit I had to grit my teeth to get to the end !!!  top!

Kiki

Whitney

Aissa Trevino

Lauren

This workout was even harder than expected! It really pushed me and feeling very accomplished. Highly recommend this one for a good leg burn!

Brittney

Loved this one! Modified bench step up with a lunge/bench step up! Love that you can modify this workout to make them more or less difficult!

April

Martha

Jessica

Morgan

Never disappointed by an app workout! Perfect, efficient, and quick leg workout!

Jordyn

I would love recommended weight amounts for different skill levels! Great workout!

Crystal Farallo

Destroyed my lower body, but I’m here for it!! 💜

Kayla Lyon

I got tired at the end, last round I had to modify.

Jennifer Boardman

Maria

Got my heart rate and sweat going more than I thought! Easy to follow exercises. Thanks!!

Karen

Abby

Just a little glute activation is what the doctor ordered 🤣

Dang I thought this was going to be a breeze, you kicked my butt and I loved it!!! Thank you for these amazing workouts!!! Already seeing a change in my body after only a month or so!!!

Jaime

Had to do lower body today. I needed this! My arms are still sore from your workout the other day 🙈💪🏻🥵

Jillian

Precious

It hurts so good! Definitely going to feel this one tomorrow... such a great workout and doing it outside just takes it to the next level! Thanks for kicking my butt! (Used bands for a make shift leg press)

Lyndsay

Megan

***chef kiss*** 👌🏽👌🏽this was so motivating!!!! Best workout this week!

Katie

This work out program is really testing me!

Kayla H

Britney Winter

Breanna

Charlotte

Meleah Gearig

Ashley

Skye Beasley

Sherise

Nadiia

Warm Up:
• Walk 8 minutes forward at 4 mph and 2 minutes backwards on the treadmill at 3 mph or outside do descent pace walk!
• Watch video for reference

Workout:
A1: Leg Press
A2: Lateral squat walks/resistance
B1: Bench Step Ups
B2: Bench hip thrust
C1: Gate swings
C2: Walking lunges (dumbbells)

***From this point forward, add weight and resistance as needed to be challenging. If you can’t keep form, it’s too heavy. If it isn’t challenging enough, up the weight***

Cooldown:
• Stretch – watch video for reference

Do set of exercise A and then go immediately into a set of exercise B

- Sit down on the machine and place your legs on the platform directly in front of you at a shoulder-width stance with the toes slightly pointed out
- Keep your head up at all times and also maintain the back on the pad at all times
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you
- Make sure that you do not lock your knees
- Slowly lower the platform until your upper and lower legs make a 90-degree angle
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position

Leg press ( regular stance )

- Place a band above your knees
- Bring your glute down
- Step sideways and pull the dumbbell up
- Engage your shoulders as you pull

Lateral squat walks/resistance

Circuit 1

- Place your right foot on the bench
- Step on the bench by extending the hip and the knee of your right leg   
- Use your  heel to lift the rest of your body up and place the foot of your left leg on the platform as well
-  Step down with the left leg by flexing the hip and knee of the right leg 
 - Return to the original standing position by placing your right foot next to the left foot on the initial position
- Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg

Bench step ups

- Place your upper back on the bench or chair
- Push through your heels bringing your hips up
- Squeeze your glutes at the top
- weight is optional
- pulse at the end of the reps with abductions
- this video shows a 3 part circuit. If you aren’t using weight, just do the body weight and then abduction pulses after!

Bench hip thrust with abductions

Circuit 2

- Hop and land in a squat position
- Hop and return to the initial position 
- Keep your chest up and more tight

Gate swings

- Stand tall, holding dumbbells by your sides
- Step forward and plant your foot, pressing the floor away to return to a standing position

Walking lunges (dumbbells)

Circuit 3

Gym Glute, Quad, Inner thigh 3.19.21

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

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?

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, Quad, Inner thigh 3.19.21

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