Name: Playbook - Hannah Bower - Gym Inner & Outer Thighs, Glute, Hamstring 3.16.21
Uploaded: 2024-03-06T20:30:23.531Z
Duration: 40 min
Description: Gym Inner & Outer Thighs, Glute, Hamstring 3.16.21

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

Lisa Ray

Jessica

Meghan

First workout complete and I know I’m gonna feel it tomorrow! Worked up a good pump and I’m covered in sweat!!

Brittanie

Stephanie

Rachel

Second time through this workout 👍🏻

Question: what is (6 way) Hip Abduction?

Thanks!

Sarah

Flora

Taylor

Anna

It was amazing!!!! Getting the hang of it. Thank you Hannah!!! Sending you so much love💛

Maria Trinidad

Sherise

The one sided lateral leg press was way hard for me.  I couldn’t get full range of motion! It was too heavy with no weight added on the sled.  Any tips?

Katie

Nadiia

Gabi

Workout:
A1: Smith Machine Sumo Squats
A2: Hip Thrusts (can be smith or regular)
B1: Side Step Up
B2: Lateral Bench Hops
C1: Side Leg Press (either variation works)
C2: Kettle Bell Hip Swing
D1: Machine Abductions (6 way)

Cooldown:
x Stretch – watch video for reference

Do a set of the second exercise immediately after you finished the first exercise.

- Start in a wide stance with your toes pointing out
- Flex at the hips and knees to come down
- Keep your chest and core tight
- Push through your heels to come up
- Engage your glutes and quads

Smith Machine Sumo Squats

- Place your upper back on the bench
- Push through your heels to come up
- Squeeze your glutes at the top

Hip trusts

Circuit 1

- Place one foot on the elevated platform 
- Drive the opposite leg up
- Keep your chest up

Side Step Up

- Place one foot on the bench
- Hop bringing your opposite foot to the bench and your other foot down
- Use your arms for momentum

Lateral Bench Hops

Circuit 2

- Place your foot on the platform 
- Push the platform away from you pushing through your heel
- Engage your glute and quad as you push

Side Leg Press (either variation works)

- Hinge at the hips
- Explode forward squeezing your glutes
- The kb should come up to shoulder height
- Make sure you are not raising the kb with your arms

Kettle Bell Hip Swing

Circuit 3

Machine Abductions (6 way) - Place Holder Description

Machine Abductions (6 way)

Circuit 4

Gym Inner & Outer Thighs, Glute, Hamstring 3.16.21

Alisha

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

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

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!

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

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!

Gym Inner & Outer Thighs, Glute, Hamstring 3.16.21

Community

More workouts from Hannah Bower