Name: Playbook - Hannah Bower - Gym Lower Body 9.20.22
Uploaded: 2022-12-17T12:50:22.370Z
Duration: 45 min
Description: Gym Lower Body 9.20.22

Cleo

Samantha Slenbaker

This was awesome and super simple but you feel it. At 29 weeks I was able to complete it all (lower weights of course) BUT I could complete it and didn’t have to search for modifications. I love having that option. Thank you!!❤️

Samantha

My husband and I finally got to go to the gym together. This was a great one. Those sissy squats are deceiving!

Keri

A full encompassing leg day, going to hit a little bit of each muscle group.

You will need a Barbell, box & cable. 

As always, equipment can easily be swapped for dumbbells, chair & resistance band! Be sure to read movement descriptions for modifications.

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. 

Modifications: any deadlift of your choice 

•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.

Modifications: if pausing hurts, or is uncomfortable use a tempo speed. Go 3 seconds on the way down and 3 seconds on the way up.

Form:
•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.

Pause Sumo DL

Modifications: body weight, dumbbells, lower the bench, use a wall for stability 

Substitutions: single leg squat to chair, reverse lunge, b stance squat 

Reps: 6-8 per side

Form:
-stand with your core engaged and shoulders retracted 
-Lower down by shifting your hips back 
-at the bottom raise 1/4 and then go back down before extending and standing up straight. 

5-7 reps!

Pulse Bulgarian split squats

Modify: on knees, limit range of motion, leg extension machine, you can also use a band

See next video for a modification 

10-12 reps. 

Form:
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!

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 Lower Body 9.20.22

Karen

It’s harder than it looks but felt so good!

Mary-Cathryn

I enjoyed this lower body workout! This is definitely a good one for at home! Thank you! ❤️

Caitlin

Dumbbell Lower Body 12.2.22

Doubted if I could do the burpee box jump ladder but we made it 🥲😮‍💨

Morgan

Janine Ducharme

Katie

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

Abigail

Jessica

Natalia

Gym Hamstring and Glute 11.8.22

Maggie

This really made me want to start another official weight lifting program focused on improving my main lifts. I really
Need something that I can balance with my bike workouts. 
But this was good! Will def be sore

Ashley

I did core instead of the candlestick jumps(sleeping babies) and it was 👌🏼🥵

Shelby Hosman

Gym Glutes 10.18.22

Copenhagen got me again!!! Absolutely loved this workout. One of my many favorites!!!

Sumaiya

Chelsea

Holy cow that was amazing. I subbed out calf raises because I’m at home doing this and my legs are total jello! 🙌🏻💗💪🏼

Michelle

Gym Lower Body 10.10.22

Erin

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

Chelsey

Gym Lower Body 10.3.22

Those sissy squats got my quads sooooo good, my legs are jello 🤣

Shannon

Easily becoming one of my favorite leg day workouts 🙌🏼

Felicia

Ok so I found this workout forever ago and it disappeared after I accidentally refreshed the page. So glad it's back on here/I found it!

Rachel S.

Gym Quad & Glutes 9.12.22

After yesterday,  my arms are SO SORE.  I figured a nice little leg workout would do wonders.  The Bulgarian SS & body weight leg extension super set took my quads out.  Whew, it was extra spicyyy.  Great workout!

Love this one my quads are on 🔥 🔥🔥

Nikki Ouk

Courtney

Gym Quads & Glutes 8.22.22

Holy sh!t balls! That was intense! 🔥🔥🔥 I really pushed myself on this workout. 🦵💪

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

Gym Hanstrings, Glutes, Quads 8.1.22

Oops. Did 3 sets of the hamstring series. Ouch!!

Aubrey

Sharlene

Gym Hamstring and Glutes 7.18.22

great workout back from Christmas weekend!!!! 👏🏽🔥

Saryn Johnson

My left hip flexor kept spasming or doing something during the leg presses, but other than that - a great workout!

What a great workout!! Feeling it already. Probably one of the best workouts I’ve had in a while! 🔥🔥🔥

Gym Glutes 7.5.22

Aissa Trevino

Bekah

Bands Lower Body 2.14.22

It was good the workouts at the end were harder which I liked, got my heart up

Danielle

This one was quick but insanely challenging!! Loved it

Bands Inner Thighs 2.16.22

Great workout!! I had to modify for some exercises but felt great

Surprisingly challenging!  Especially those curtsy lunges!  I was in shock that my heart rate went right up on those! 
Love mixing it up with all the workouts!  Thank you Hannah! 🙌🏻💗💪🏼

Great 30 min workout! Really got me sweating!

Minimal Equipment Glutes & Core 2.26.22

Completely deadlifted out! 😓🔥💪😅

Kaci

Just another amazing short timed favorite!!!!

Alexandra

Gym Lower Body 12.6.21

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 ❤️

Yessssssss! This one is so great because it doesn’t feel too hard or too easy.  Just right!

Dumbbell Lower Body + Core 11.18.21

tiring!!!  I don't know if I'm tired today or if the training is hard.  will do it again!!

Chiara

Tiana

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 💪🏽

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

I loved that workout! it was a nice steady pace throughout!

Added squats and substituted hip thrusters for step ups… twenty2 hip pad made such a difference! And I felt strong today!

Gym Heavy Glute  8.26.21

Walking lunges got me good! That was so tough! This was a good quick burn 🥲🥲🥲❤️❤️

Switched it up today! Thankful for quick workouts on tough days 🥴

Loved how this workout gave me a space to try heavier weights in a safer way. Usually I hold back but today I hit heavier weights then since when I started back in December!

Athena

Gym Lower Body and Core 8.16.21

That first superset had me dead for the rest of the workout 🥴😂

Hello legs!!!! This is so effective and efficient! I absolutely love this leg day! I also love this one too!

Maria

Barbell + Plate Lower Body 7.20.21

This was killer! That lunge complex really did me in. I’m sure I’ll be feeling that for a few days at LEAST 🫠

Mandy

Did 3.5 rounds. Trying to get after while the baby twins sleep and before my 2 year old goes to preschool. So I’m happy with 3.5 rounds. Took about 30 min. Another fire session!!!

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!!!!

Amazing! Loved the core finisher! Had to modify the razor curls but did most of this!

Jillian

Gym Hamstrings & Glutes 6.25.21

Went for four rounds and whoooo boyyyyy 🥵🥵

Really thankful Buzz lightyear was in the background giving me the motivation to go infinity and beyond 💚

Nichole Cunningham

Going through a separation with my husband and barely feeling the energy these days to crank a workout out. Really appreciate your app. It makes exercise feel more accessible when life gets hard. Thanks for all you do Hannah.

Bodyweight Lower Body 6.7.21

Ive said it before, but this is now the end of glute days every single week and I’m obsessed. It is SO hard💀🔥🔥🔥

I think this is my 4th or 5th time doing this routine at the end of my workouts. Has definitely become a staple finisher for me!

Jennifer Boardman

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!!

Makena

Gym Glutes 5.15.21

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!

Dumbbell Lower Body  5.10.21

Jenna

Kicked my butt! My headphones died near the end of the first core circuit and its my first day back on the tail end of a cold I got last weekend so while I limited myself to an hour, I still burned like 500 calories and my avg heart rate was 170 so calling it a win!

Well, my new challenge/goal is to be able to do level 1 of the mobility side lunges! At a level 1.5 - 2 currently

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

becky

Stability Ball Glutes 4.30.21

Harder than it looks! Managed 4 rounds in 28 minutes x

Katherine

Whew, that was definitely harder than it looked. Did 4 rounds and legs are jiggly!

Dumbell Lower Body 4.27.21

Went for 3 rounds of each circuit. Feeling strong!

Chloe

Cady

Dumbbell Glutes + Core 4.21.21

So freaking good! Was looking for something short and sweet and this hit the spot!

Rebecca

I almost quit halfway through this workout because I didn’t feel ready enough.. but I powered through and I’m so grateful! I took a step back and removed some of the difficult obstacles - the band on the thigh deadlift one, and the weight off of the reverse lunges. So proud that I powered through. Any tips on achieving the bear crawl? I feel like my form is lowest.

Rilee

Minimal Equipment Legs & Core 4.19.21

Oriana

at the last circuit I had to grit my teeth to get to the end !!!  top!

Whitney

Gym Glute, Quad, Inner thigh 3.19.21

This is a good work out that’s adaptable for many fitness levels

Tynetta Naytah

Gym Quads, Inner & Outer Thighs 3.18.21

Added this to the first day of the 12 days of Christmas!! It felt good.

Martha

Dumbbell Quads and Glutes 3.18.21

madisen

Gym Glute, Hamstrings, Quads 3.17.21

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

Gym Inner & Outer Thighs, Glute, Hamstring 3.16.21

Needed to mark the app calendar but did a selfmade workout today since I couldn’t quite find these combos on the app 🙈 glad I have the confidence to do that now!!!

15min stair master warm up
Power cleans 4x12
SS2 3x10
Elevated Side lunges
Bench hops

SS3
Add/abductors    Plate slides
Leg press + toe raises
3x12

This workout was absolutely insane. Totally worth it!

Good would like alternate exercises if equipment is not available

Gym Lower Body 9.20.22

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