Name: Playbook - Hannah Bower - Gym Hanstrings, Glutes, Quads 8.1.22
Uploaded: 2024-03-06T20:30:23.412Z
Duration: 45 min
Description: Gym Hanstrings, Glutes, Quads 8.1.22

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

That was an amazing way to end the work week 🔥🔥🔥🔥

Skye Beasley

Another fun one! Might be starting to think working out is fun 😅

Rachel

Great workout! Any way to substitute back extensions due to my gym not having that machine?

Girl!!! I’m LOVING this workout a little too much!!! This was so gooooood!!!

Alexandra

This kicked my ass (literally)! Great workout.

Claire Stack

Sara

This workout was 🔥🔥🔥🔥 my favorite workout I’ve done in awhile!🙌🏼

Autumn

A gym based workout that will emphasize on the posterior chain with some secondary quad work!

You will need a barbell, back extension machine, cable for this workout. 

As always equipment Substitutions/modifications are included in movement descriptions.

Place feet passed shoulder width apart, toes turned out.

Shins are against bar and should be vertical.
Engage lats or pack lats down by creating tension in the bar.
Take a massive breath into the ribcage and engage your core holding this breath.

Sir so your chest/armpits  is directly over bar. And stand up. If you have pelvic floor incontinence or prolapse you will need to exhale as you stand. If you don’t, you can hold your breath into the half way point and exhale.

We are not doing a max lift so the valsalva isn’t necessary.

You will increase weight each set as reps lower

Sumo Deads

Modifications: single leg squat to chair, B-Stance squat, lower the bench, use a wall for stability, Bodyweight 

Reps are per side
Recommended reps: 6-8

Form:
Make sure shin is vertical.
A slight lean forward will bias the glutes. Drag weights down along shin.

Barbell Bulgarian Split Squat

This superset is a 3 way back extension.

So in each set you’ll do your back extension 3 different ways. Be sure to read the movement description.

Modifications: Superman’s, good mornings, use a bench or stability ball under your hips and feet on the ground

10 regular with weight 
10 rounded back (biases glutes)
10 pulses at the top (biases glutes at end range or short range of motion 

Form:
-Keep hips pressed into the machine as you extend and lower 
-Don’t lose tension in your glutes the entire lift 
-For the rounded variation: have toes slightly turned out and really think about pushing hips into machine

Back Extension Variations

Superset 1

8 reps each way! You will perform a cable kick back to a 45 degree angle working the glute med and then straight back extending the hip to work the glute max.

Stand on a plate so you can have enter range of motion.

Turn foot slightly out on the glute kick back at a 45 degree angle.

Don’t let lower back arch as you extend leg back. Try to keep spine neutral and focus on extending in the hip, not your lower back!

You can do the same movement with attaching a long band to an object or a glute band around the thighs or mid shins!

Cable kick backs

Core Finisher

Gym Hanstrings, Glutes, Quads 8.1.22

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

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!! 🫣🤭

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 Hanstrings, Glutes, Quads 8.1.22

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