Name: Playbook - Hannah Bower - Gym Lower Body and Core 8.16.21
Uploaded: 2024-03-06T20:30:23.460Z
Duration: 35 min
Description: Gym Lower Body and Core 8.16.21

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..

Kara

Nickie

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

Sumaiya

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

Maria

Definitely challenged myself with the weight on this one. Absolutely loved the core and leg combo too!

Alexandra

Great!! Love how it was fairly quick but so effective

Ashley

Bear way to kick off the week 💪🏻 I’ll be limping tonight 😂

Jillian

Quick but efficient and sweaty leg workout 🏋️‍♀️

Bailey

Rachael S. Olinger

Loved this! Had to modify the planks a bit but pushed myself a lot! Thank youuuu!!

Jessica

I go as heavy as I can, but I don’t feel any soreness like other times. Does that any significance ?

Sorangelie

Needed this today! Just got back from a work trip and I was not as active as I could have been, so this was perfect to kick my ass back into a routine!

Jai Aja

This is a strength based lift!

There is not a lot of exercises in this workout. The goal is not to rush through a series of movement and to bust out a lot of reps. Although we love those kind of workouts, but today we have a different goal.

The goal of this workout is strength. The number of reps  are low, number of exercises is low, the rest is high. Your goal then, is to lift heavy. Push yourself but stay safe 🙏🏻💛

The reps are low on these. That means the goal is to lift heavy. 

For more information on deadlifting head over to tutorials and watch the deadlift video. 

Reminders for sumos: 
-wide stance
-feet can be slightly turned out 
-keep that booty low 
-engage tour core the whole time

Sumo Deadlifts

You will alternate between golblet squat and Copenhagen planks for 3 rounds. 

Remember reps are always per side 🙏🏻

Goblet Squats you will hold a KB or Dumbbell under your chest. 

You can have a slightly wider stance than your traditional squat. 

You’ll do one full rep, come up halfway, back down and all the way up for 1 full rep.

1&1/2 Goblet Squats

The further the bench or box is toward your hips the easier

If it hurts your knee, slide box to knee for more support.

If it hurts your pelvis...signs there are some instability. Sub out for adductor squeezes using a foam roller or ball for 30 seconds!

Copenhagen Plank

Goblet Squat SS Copenhagen Planks

Be sure to read the rep scheme on the reverse crunches. Each direction (middle, right, left) is 1 rep.

The goal of this circuit was to challenge yourself on the lunges by choosing a heavier weight and then to maintain core control on your reverse crunches. 

Remember on reverse crunches we don’t want to use moment to lift our hips, use your core.

The reps are low, so I encourage you to challenge yourself with the amount of weight you choose. 

You’ll do all 6 lunges on one side before doing them on the other leg.

Walking Lunges

READ ME: 

You will do 1 reverse crunch straight up, 1 reverse crunch twist to your right, 1 reverse crunch twist to your left. This equals 1 rep!!

Reverse Crunch Twist

Walking Lunges SS Reverse Crunch Twists

Gym Lower Body and Core 8.16.21

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

Autumn

Dumbbell/Band Quad and Calf 11.10.22

Quick butt stuff is the kind I prefer 🙌🏻🤘🏻❤️

Ange

Felt so good! Glutes on fire!!!
🔥🔥🔥🔥

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

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!! 🫣🤭

Nikki Ouk

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?

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 Lower Body and Core 8.16.21

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