Name: Playbook - Hannah Bower - Gym Legs: Targets a bit of everything
Uploaded: 2022-09-27T16:49:06.931Z
Duration: 45 min
Description: Gym Legs: Targets a bit of everything

Ashley

This was an awesome workout!❤️❤️❤️ The Copenhagens got me!

Sumaiya

Katelyn

Emily

A full encompassing leg day. Barbell, box & cable. But can easily be swapped for dumbbells, chair & resistance band!

4 reps completely sideways and 4 reps with foot at a light diagonal in front of you. Lean into it and exhale as you shift back up.

Not shown: warmup set of the sumo. A very light weight or just bar version! You can count this as one of your 4 reps or keep it just as a warmup.

Warmup

Each set increase the weight: rep ranges for first two sets is 8-10z rep ranges for last two sets is 6-8. 

•Feet wider than shoulder width
•Toes pointed out 
•Chest more upright 
•Keep lats packed and tension on the bar
Armpits behind bar. So the direct line of pull is •vertical. You don’t want your chest leaning over the bar.
•Imagine being right in front of a wall as you stand up
•Spread the ground away and push the ground away from you. 

Breath mechanics: this is going to vary person to person. Some of you may need to brace for support, some of you might find inhaling as you pack your lats and then exhaling as you stand is optimal for pelvic floor. Some of you may find a modified brace + exhale is best for you core.

Especially if you are postpartum dealing with prolapse, incontinence or DR doing the valsalva breath technique isn’t the best strategy.

Sumo Dead

Pull the weight up 1/4 and pause. This is often a “sticky” point in the lift. Then finish the DL.

Pause Sumo DL

Lower down, at the bottom raise 1/4 and then go back down before extending and standing up straight. 

5-7 reps!

Pulse Bulgarian split squats

10-12 reps. Keeping spine neutral and stead you will flex the knees as far as you can go and extend back up. This is also a core exercise! 

Modify: on knees. Or limit range of motion. Or leg extension machine

Sissy squat

You can also use a band to help with pulling you back up.

Sissy squat modification

Superset

You will kick straight behind to target the glute max. Then will kick at an outward angle to target the glute med. you can alternate or perform 5 reps of each back to back. 

Keep your spine neutral or even in a slight posterior pelvic tilt as you extend back. We don’t want the movement coming from our lower back. If you feel it there, check your form!

Cable kick backs

5 dips, 5 sec hold, 5 leg Adductions, 5-10sec hold 

Modify: have support leg all the way so your knee is on the bench: just hold, or add adductions!

Copenhagen Plank + dip

Placing your knee on the box/bench will reduce knee pain as well as making the exercise easier!

Copenhagen modification

Superset 2

Gym Legs: Targets a bit of everything

Excellent at home thanksgiving workout! Minimal equipment and tough workout!

Sarah

Jenna

Cardio/Strength 11.23.22

Bailey

Running/Cardio 11.21.22

Those rows at the end definitely catch up 🥵

Jackie

My wrist gave out during the rows with kettle bells, so I switched to dumb bells for more support. I thought I’d be super embarrassed, but I actually just laughed at myself and kept going. One year ago I would have been mortified, but now I understand that everyone makes mistakes, and if you’re not your not growing 🤷🏼‍♀️

Autumn

Rachel S.

Gym Upperbody Pull 11.19.22

Didn’t feel like working out today, but I still showed up and pushed my body🙌🏼

Chiara

Gabi

Dumbbell Upperbody Push 11.17.22

Love the theme, can you put all these together and a highlight/package... Along with the cookie and legs thankful theme?
A. 8x5. 8x7,5. 6x10. 5x10. 5x10.
B. 8x10. 7x12,5. 5x15.  5x15. 5x15.

A. 13x5. 13x10. 10x15. SS.
B. 13x25. 13x40. 10x55. SS.

A. 10x5. 10x7,5. SS.
B. 10x5. SS. 8x5.

A. 60secs, 15. 60secs, 17,5.

A. 8 each way

Leigh-Ann

Dumbbell & Cable Shoulders 11.15.22

Beast of a workout. That triset?!? And then the finisher was…whew.

Aubrey

Aissa Trevino

Julia grammenopoulos

Dumbbell Lower Body 11.14.22

Loved this workout! Quick but fun! Combos were great!

Dumbbell/Band Quad and Calf 11.10.22

Jessica

Natalia

11.8.22 Gym Hamstring and Glute 11.8.22

Nice pre- Turkey induced coma sweat 😅 🦃

Baylee

Brittany

10 Min Core 11.7.22

Enjoyed this one. Those scapular pu are really interesting and I want to start incorporating those more!

Caitlin

Ciara

Really enjoyed this one 😍 can barely hold my phone up lol

Dumbbell Delt, Scapula, Biceps 11.4.22

Definitely need to come back to this one more often! Such a great stretch!

Nicole

This helps my back is always tight and I could feel this

Anna luise

Do you have back pain? Try this circuit

Oh my gosh. This was a challenge!!!! My legs were on fire and then my arms were lol. And then my abs!! I really enjoyed this one. Happy Monday ❤️

sneaky but great abs. Crazy effective for a short sesh...
2x20lbs for the legs

Exactly what I needed today. I was sweating like a horse 🤣

DB Only Full Body Challenge

Great workout took a week off and came back strong !

🥵😵O.m.g. i wanted to barf towards the end and was red faced still when i got home from the gym! And that was only 3 rounds instead of 4!

Laura Thomas

Bodyweight HIIT burner 🔥

All over, seemed quick haha but sweeeaatttt, like it!

Maria

Vacation DB Workout

I LOVED this one. It wasn't too long but I still got a great workout in. That last complex 😵‍💫🤣

My butt is gonna be feeling that workout for a couple days🔥😂😂

First good leg day in 2 weeks. Thanks for always kicking my butt!

Samantha

Leg Day Challenge Workout

This is way harder than it looks! 🥵🥵

Shelby Hosman

Meaghan

Morgan

Core Challenge

Maddie

OUCH… can’t feel my arms but great burn!!! Had to go super light and still burned!

Lacey

Quick Upper Body Challenge

Holy smokes!!! I think you need a new category now, fit like a gymnast.

Shivani

Jaclyn

Getting back in the swing of things and this was a great starter!

Kristen

Body weight HIIT- 12 min

Not a bench to be had so we used a stability ball for the push-ups and a platform extension for the Copenhagen planks which were devious 🥵

Swapped out some exercises and used the smith machine only, went 5 rounds and very pleased with myself!!

Rachel

Gym/minimal Full Body- 35 min

Anna

Mikayla

20 minute or less 5.20.22

Tracy

I’m a pool of sweat! I did the 30 minute option which was roughly 3.5 miles for me. It was a fun, creative and interactive way to get to that distance!

Taylor

Cady

5.18.22 Running/Cardio

All I needed for a saturday workout. 👌🏽👌🏽👌🏽

Elaine

30min can be tougher than it looks. Particularly last set is tough, arms and legs jello

Hana

Holy wow. My entire posterior chain is on fire (in a good way 😂). I forgot how good it feels to be this sweaty.

Haley

5.16.22 Weekly Challenge

Perfect for a quick but beneficial workout! ❤️

4 rounds in 20 minutes after baby boy went down for the night. Good short workout! Just did regular kb swings, don’t feel comfortable adding in the squat swings just yet. Thank you for keeping me moving!!

5 rounds in 30 min. Split out the push-ups by themselves to help with good form

5.13.22 20 Minutes or Less

7 rounds in 35min👍🏽👍🏽 I liked this workout. Minimum weight and still feeling the burn!

Tamara

My coffee kicked in and I got 7 rounds in 40 minutes! (Barf)

🍑 💪🏽 🔥 💪🏽 🍑

5.9.22 Weekly Challenge

6.5mi in an hour… had to modify to the elliptical with a hurt foot, but sweaty af nonetheless 🤷‍♀️

Running Cardio 5.5.22

I have been adding this onto my weekly glute day for over a month now and I can tell SUCHHH a big difference in my glutes!!!! Holy butt burn.  So obsessed with the progress Ive seen!!! 🙌🏼

Katie

Second time doing this routine! Last time it left me with a sore booty and obliques 🔥

This was not a joke!!! My booty definitely burned 🔥

20 Minute or Less : Booty Burner

Perfect workout when I didn’t want to work out!

Kayla Lennon

Got my heart rate waayyyy up! Loved it! 💪🏻

3.25.22 20 Minute or Less HIIT

Tricia

20 Minutes or Less 12.2.21

HOLY SWEAT!!! Seems like an easy workout until the sissy squats hit 🤪

Short and extremely effective!!! I hope I’m doing that sissy squats right!!! Lol

Alexandra

I’m not at a gym so I didn’t have the leg press or back extension equipment so bummer there.

Gym Legs: Targets a bit of everything

Community

More workouts from Hannah Bower