Name: Playbook - Hannah Bower - Gym Glutes 10.18.22
Uploaded: 2024-03-06T20:30:23.383Z
Duration: 35 min
Description: Gym Glutes 10.18.22

Sally

Amber

15 months postpartum and finally starting to challenge myself again. Surprised I could do the single jumps at the end.

Dana

I'm tempted to say it sucked.. except I know it was supposed to 😅🫣

Kara

Got to the gym just in time for my Fitbit to die which used to be a deal breaker for me, but pushed through and got a solid leg day in that I KNOW I’ll feel tomorrow. Growth in all areas 🍑🧠

Morgan

Tiana

Couldn’t complete last exercise legs were shot!

Karen

Jennifer Boardman

Maggie

This really made me want to start another official weight lifting program focused on improving my main lifts. I really
Need something that I can balance with my bike workouts. 
But this was good! Will def be sore

Ashley

I did core instead of the candlestick jumps(sleeping babies) and it was 👌🏼🥵

Shelby Hosman

So I am going to a new gym and it has the back extension machine. Ok! Does it not hurt your thighs with the pressure or is it just me on it wrong??!! Ouch

Bailey

Jessica

Autumn

Claire Stack

This is a glute focused workout! 

You will need a barbell (or dumbbells), back extension or reverse hyper machine, booty band for this workout.

As always, modifications and substitutions are included in this workout.

You’ll be recruiting your core, hip flexors, and back for some of these movements, but you’ll definitely be feeling this in your buns afterwards.

Challenge yourself. Pick a weight where you cannot do more than 1-2 more reps. 

Reps are per side 

Equipment Substitution: dumbbells, kettlebells, Bodyweight 

Modifications: static lunge, reverse lunges , b stance lunge 

Form:
-start with your core engaged, shoulders retracted
-place one foot up on a safe steady surface
-perform a split squat by shifting your hips back to lower into an squat position 
-do not let your forward knee fall inward, keep it pointing straight ahead or slightly outward 
-press through your grounded foot and engage your core and Glutes to press to standing

Barbell Bulgarian Split Squat

Increase weight each set 

Equipment Substitutions: dumbbells, kettlebells 

Modification/substitutions : standard deadlift, single leg Romanian deadlift, good mornings 

Form:
-Keep lats engaged
-neutral spine 
-sit hips back until  range of motion stops
-Don’t force your hands lower for “more range of motion” it puts your muscles outside of their active range and you lose muscle tension.

Hands will stop around knees or mid shin. Use your glutes to stand up. You should have more of a knee bend to bias the glutes

Barbell RDL

Modifications: Band is optional, cable, kettlebell, barbell 


Form:
Hold the weight under your chin. 
As always, with any movement that has a weight that’s held in the anterior of the body (front side) be sure to engage your core and roll your shoulder blades down and back.

Banded goblet squat

The band is optional, can use dumbbells, kettlebells or body weight 


Form3
Place your feet so the soles are touching. If this is uncomfortable on your ankles place your feet flat on the ground but close together (have the insides side by side) and then turn your knees outward. Glute bridges are core exercises as well, so brace your core as you perform the bridge.

Butterfly glute bridge

Each set has 3 movements that go straight into each other.

-8 back extensions with a row
-8 weighted back extensions 
-8 hollowed glute pulses 

So 24 reps total will be a set!

Substitutions; perform on stability ball, or with hips over a bench. Can also use the smaller version of back extension machine if at the gym

3- Way back extension (read description!)

This is definitely a challenge! Ways to modify: 

1. use your other leg as minimally as possible to help push up. 

2. Single leg squat to chair 

3. Single leg box squat 

4. Use both feet

Optional finisher: single leg candlestick jumps

Gym Glutes 10.18.22

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

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

LOVE the different style of exercises you have.

Jess

I feel proud of myself.. after a long season of postpartum ick. Thank you

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. 🦵💪

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!!

Aubrey

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!

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

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!!

Kiki

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!

This was killer! That lunge complex really did me in. I’m sure I’ll be feeling that for a few days at LEAST 🫠

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!

Athena

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!

Rebecca

Minimal Equipment Legs & Core 4.19.21

Oriana Branson

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

Whitney

Gym Glute, Quad, Inner thigh 3.19.21

This is a good work out that’s adaptable for many fitness levels

Tynetta Naytah

Gym Quads, Inner & Outer Thighs 3.18.21

This one is going to be added to the faves! Great quad and huge burn.

Added this to the first day of the 12 days of Christmas!! It felt good.

Dumbbell Quads and Glutes 3.18.21

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

Gym Glute, Hamstrings, Quads 3.17.21

Kicked my butt, I am just starting out back at the gym

Lisa Ray

Meghan

Gym Inner & Outer Thighs, Glute, Hamstring 3.16.21

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!

Gym Glutes 10.18.22

Community

More workouts from Hannah Bower