Name: Playbook - Hannah Bower - Gym Lower Body 10.3.22
Uploaded: 2024-03-06T20:30:23.393Z
Duration: 60 min
Description: Gym Lower Body 10.3.22

Brittany

This is such a fun and solid workout. Definitely one of my favorites I will keep repeating

Dana

I only made it to 5 on the optional 🥵.  Killer 🔥🫶

Katie

Send help!! Dang this got me out of breath!! 🫣🤭

Nikki Ouk

Is there a glitch with the app? It’s not completing my workouts.

Briana

Maria

Erin

I was humbled... I like to think I am in great shape and this pushed me to my limits 👌

Chelsey

I did both finishers (the first ladder 1-10 & 10-1 and the 100 k bell swings with no breaks). I feel so STRONG 🔥🥵

Brenna

The single leg RDL into the Bulgarian split squat gave me flashbacks to Get Stronger 2.0 🥴😂

Rachel S.

Anna

Erin King

Phew this was a tough one but so good, couldn’t quite do all the finisher got to 8 out of 10, my aim is for 10/10 next time. New favourite leg day, more like this please loved it x

Katherine

Did this workout on Monday but forgot to hit complete so decided to the spooky exercises today before I hit complete 👍

Kayla

Had to modify big time as I only had 20ish minutes. Skipped first set all together and then did just 2 rounds of the second super set and both finishers. :)

Aubrey

I procrastinated this workout for an hour. So glad I didn't just not do it like I told myself I was going to. It's been a weird season of no motivation but I'm glad I forced myself to do this killer workout!

Samantha

Such a killer workout. I loved this one!!!

Cierra

Aissa Trevino

HAPPY Spooky Season!!

To kick off the season of scary, try this leg day 👻😈

We’ve been doing lots of short workouts so I thought it would be fun to throw in a longer challenging leg day.

Also if you’re not already part of my Facebook group, please head over! We’re doing a community October challenge! Link below 💛🖤

https://www.facebook.com/groups/451724679422276/?ref=share

You will a leg press and back extension for this superset.

If you are working out from home, please read the movement descriptions for modifications and substations.

If you do not have a leg press, grab a booty band and you’ll increase the reps to 10 per direction, you’ll want to increase the tempo, feel free to add weights.

The goal is to lift fairly heavy here!

Watch closely! 

First 5 reps have your feet on the middle of the platform hip width distance. 

Second 5 reps lower your heels to the bottom of the platform, with the same distance apart.

Final 5 reps place your feet in the middle of the platform but take a more narrow stance. 

These 3 locations will target glutes, quads, and hamstrings.

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

Equipment Substitutions: if you have a bench, you can hook your feet on the bottom side of the bench, hips hang off the end. You can also do laying on the ground supermans, banded good mornings, or resistance band deadlifts.

For reps: 

You’ll do :
6 weighted back extensions
6 rounded back extensions (targets glutes) 
6 full range of motion back extensions. 

Remember this movement is powered by your glutes! You’ll feel some muscle burn in your back, but engage your core and make sure the movement is coming from your posterior chain rather than arching your back.

Back Extensions (read description)

Leg Press ss Back Extension

You will need a box/bench, and a pair of medium- heavy weights. 

You can use a barbell for your step ups if you would like.

Modifications: Bodyweight, do all deadlifts then all Bulgarians 

Substitutions: single leg RDLS and reverse lunge 

1 Rep= 1 Romain deadlift + 1 Bulgarian split squat 

Reps= per side 

Recommended reps= 6-8, light weight or Bodyweight increase 8-10

Form:
- stand with your core engaged and one foot back onto a bench, stool, or steady surface
-with a neutral spine, shift your hips backward and hinge at the hips to lower your weight into a single leg Romain deadlift 
- maintain a slight bend in your knee as you hinge at the hips 
- press through your foot and engage your glutes and core to come back to standing 
- then shift your hips back again, but instead of hinging, lower your knee into a low squat
- press back to standing, that is one rep

Single leg Romanian Deadlift Into Bulgarian Split Squat

Modifications: can use dumbbells or kettlebells or body weight, lower the height of your surface 

Substitutions: body weight forward lunge

Recommended reps: 8-10 per side 

Form:
The box height should make a close 90 degree ankle between knee and hip!

Don’t bounce off bottom foot and have a slight lean forward to empathize the glutes.

Box Step Ups

Single Leg Romanian Deadlift + Bulgarian Split Squat ss Step

For this superset you will need a low bench, stair, or step, medium heavy weights, and a plate or thick book.

Modifications: heels flat, no weight, 

Recommended reps: as many as you can in a minute 

Form: 
-place your heels on a elevated surface that’s safe
-this will push your weight forward targeting your quads 
-engage your core and keep your chest upright 
-shift your hips back and lower into a squat 
-knees always face forward, can push slightly outward towards the walls, but never inward toward each other 
-engage your glutes and core to press back to standing

Heels Elevated Goblet Squat

Modifications: feet on the ground for side lunge 

Substitutions: side lunge or curtesy lunge

Recommended reps: 8-10 per side 

Form:
Place one foot on your surface with an extended leg. 

Engage your core and sit your hips back as you lunge down. The weight should be completely on your lunging leg to protect your extended knee. 

Press through your glute as you stand.

Reps are per side.

Foot Elevated Side Lunge

Heels Elevated Goblet Squat ss Side Lunge

You have one set of 100 KB or dumbbell swings.

Each time you rest you have 10 butterfly glute bridges 

If your weight is light, either increase the number of KB swings or the number of butterfly glute bridge.

Remember you’re going to do as many reps as you can, but the goal is to pick a weight where you can’t do much more than 15-20ish reps. 

Each time you rest you’ll do butterfly glute bridge.

FORM:
-core engaged 
-feet hip width distance apart 
-hinge at the hips keeping a neutral spine 
-snap your hips forward using your core and glutes NOT your arms to swing the KB forward 
-shift back into your heels and KEEP your core engaged as the KB swings down.

Kb swing

The band is optional. Place your feet so the soles are touching. If this is uncomfortable on your ankles place your feet flat on the ground but close together (have the insides side by side) and then turn your knees outward. Glute bridges are core exercises as well, so brace your core as you perform the bridge.

Butterfly glute bridge

Super Scary Optional Finisher #2

Gym Lower Body 10.3.22

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!

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.

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

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?

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 😜

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!!

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

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

Jessica

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 🥴😂

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

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 Lower Body 10.3.22

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