Name: Playbook - Hannah Bower - Gym Hamstring and Glute 11.8.22
Uploaded: 2024-03-06T20:30:23.377Z
Duration: 35 min
Description: Gym Hamstring and Glute 11.8.22

Quick butt stuff is the kind I prefer 🙌🏻🤘🏻❤️

Ange

Felt so good! Glutes on fire!!!
🔥🔥🔥🔥

Sumaiya

Karen

Abigail

Jessica

Natalia

This is the first workout for the second week of November’s Thankful Challenge! 

Be sure to join the community group for updates: https://www.facebook.com/groups/451724679422276/?ref=share

This week we are celebrating and honoring our legs.

You will need a barbell, box, dumbbell, cable machine, and treadmill for this workout.

Don’t have that equipment? Don’t worry, modifications are included in the descriptions.

You will need a barbell, dumbbell, and box for this superset.

Modifications are included.

Reps: 6-8

Equipment substitutions: dumbbells kettlebells 

Substitutions: banded good mornings, single leg Romanian deadlift 

Form: for more in depth, see tutorial highlight 
- Start with bar in your hands as opposed to the floor
-feet firmly planted on the ground, no wider than hip width apart 
-core engaged and shoulders retracted (think about chest tall and scapula down and back)
- Slowly lower the weight with a slight bend in your knees, 
- hinge at the hips and keep your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- the weight only goes to mid-shin level (do not lower weights to the ground )
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

Reps are per side
Recommended reps: 8-10 

Modifications; remove the twist for standard Bulgarian Split Squat, lower the box height, remove weight 

Substitutions: B-stance squat, reverse lunge with torso twist 

Form:
- Start with your back foot on top of an elevated surface, it may be helpful to have toes tucked under 
- standing foot is firmly flat on the ground, core engaged, and chest tall
- hold the weight hanging by the inside of your thigh 
- Lower down pushing your hips back 
slightly (this is a hinge motion)
- as you lower twist your torso, keeping your chest tall
-you’ll twist to the direction of the leg that is performing the squat 
- pause at the bottom of the rep 
- Push through your front leg to come back up, untwisting your shoulders 
- Work both sides

Internal Rotation Bulgarian Split Squat

Romanian Deadlift ss Bulgarian Split Squat Twists

Reps are per side
Recommended reps: 6-8

Modifications: remove the elevation

Equipment substitutions: dumbbells, kettlebells, body weight 

Substitutions: static reverse lunge, step ups 

Form:
- Start with the barbell on your upper back
- core engaged, chest tall, feet firmly planted on the ground 
- Step back with the first foot and safely place it on the ground first 
-lower down until knees are 90 degrees
-press through your glute to press to standing rather than pushing off that back leg 
- Repeat on the opposite side

Elevated Reverse Lunge

Reps are per side
Reps= 16-20 (8-10 straight back +8-10 laterally )

Equipment substitutions: cable machine, bands

Substitutions: hands and knees kick back. Same directions, but on all fours

Form:
-start with your core engaged and hips hinged over
-it’s very important to tilt your hips forward to engage your glutes
-do not arch your lower back, this will target your hamstrings not your glutes 
-do not swing your leg backwards, 
-slowly press your leg back without bending your knee 
-you should feel this in your glutes, if you don’t, tuck your hips, engage your core, and slow it down. No swinging
-after you perform kickbacks (straight back) turn your toe outward and kick back at a 45 degree angle 
-you should feel this in your outer glutes and hip flexor

Two Way Cable Kickback

Modifications: All out sprint on any cardio equipment, 1-3 Min explosive squat jumps, lunge jumps, or mountain climbers 

In October of 2022, Eliud Kipchoge became the first human to run a marathon (26.2 miles) in under 2 hours.

That’s an average mile pace of 4 minutes and 34 seconds 🤯

On a treadmill that’s about a 13mph speed.

The challenge is to see how long you can run Kipchoge’s record breaking marathon pace.

I lasted 1 minute and 17 seconds. 

Have fun!

Kipchoge Challenge or All Out Sprint

Gym Hamstring and Glute 11.8.22

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

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

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. 🦵💪

Maggie

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!

Tiana

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!

Jennifer Boardman

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

Morgan

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!

Good would like alternate exercises if equipment is not available

Stefanie

Gym Glute, Hamstring, Quads 3.15.21

I modified to include weight and damn that was fire!!

Everything is jelly🥵. This is by far my favorite workout so far! Tomorrow might be a little rough 😅

Sylvia

Gym Lower Body 3.14.21

Do you have any modifications for leg press at home? I love using the leg press at the gym but can’t figure out how to target the same way at home without it

Gym Hamstring and Glute 11.8.22

Community

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