Name: Playbook - Hannah Bower - Gym Hamstrings & Glutes 6.25.21
Uploaded: 2024-03-06T20:30:23.472Z
Duration: 45 min
Description: Gym Hamstrings & Glutes 6.25.21

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

Amazing workout even with modifications for at home! Thank you Hannah for keepin this mama sane! 😂

Jessica

Jai Aja

First time lifting over 100 pounds since some treated back pain and it feels so good!

Ashley

Maddie

I felt like a BOSS B*TCH during this workout!

Erin

A fire gym workout that’s going to hit your hams and Glutes hard!

This gym workout involves:
Barbel ( sub for dumbbells)
Cable  ( sub for band)
Nordic curl ( sub with body weight )
Hyper extension machine: sub with body weicht

If you struggle with form, driving your hips up too fast on your deadlift or don’t know how to keep a neutral spine...this is a great drill + works the posterior chain really heavy!

Box deadlifts

Go as heavy as you can for 8-10 reps.

Hold 5-10 sec last rep

Heavy hip thrust

Having your toes up provides more tension in the muscles. More tension = muscle damage = muscle growth/strength.

Elevated RDLs

Push through your heels and make sure to lift your hips as high as you can go while squeezing your Glutes at the top. 

On single leg thrusts it’s ok to let the head tilt back compared to keeping it tucked in a regular hip thrust

Body weight single leg hip thrust

Superset 1

Sub using a couch or barbell to hook your feet under

Or do laying Superman’s or hyper extensions off a bench  ( lay on tummy and lift legs as high as you can go)

Nordic curls

This is a slightly different Nordic variation.

Perform double of the last exercise ( Nordic curl or Superman) in replace of this.

Razor curl

1 1/2 cable squats

Superset 2

Core Finisher

Gym Hamstrings & Glutes 6.25.21

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!

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

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 Hamstrings & Glutes 6.25.21

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