Name: Playbook - Hannah Bower - Booty Band Glute 5.21.20
Uploaded: 2024-03-06T20:30:23.566Z
Duration: 35 min
Description: Booty Band Glute 5.21.20

Tiana

Perfect vacation workout!!! 25 weeks and loving these workouts so much!

Alexandra

Took me a while to get through this because I was just having one of those days where movement was challenging! Thank you for always having a variety to pick from, especially on these more challenging days!

Caitlin

Breah

Julia

Quick and dirty on a day when logistically the gym wasn’t feasible. The swoops snuck up on me…

Courtney

Absolutely amazing! Bands can and do hurt just as much as weights. 😮‍💨💪🏻

Isabella

Following you on IG and now this app  is my absolute favorite. Never have felt this mentally and physically strong, and I grew up playing competitive hockey. Wish I could see what I could do now! Thank you!!

Markie

Amazingly simple workout that kicked my postpartum butt.

Holy cow!!! I loved this workout. It was different, but I am going to be very sore. This was fun and challenging. Definitely will do it again!!

Melissa

Artemis

A great postnatal and low impact workout!

Francesca

Awesome workout! Kept my heart rate up the whole time!

Kamille

Tougher than I expected! Love the low impact. I wasn’t motivated to move and I felt more energized after. And mind muscle connection is amazing on this workout!

Brittanie

This one gets my glutes on fire every damn time! Love it!

Shreya

Devin

Holy BOOTY BURNER!! Such a killer workout! These workouts never fail!!

Gabriella

Rachel

Taylor Jackson

Skye Beasley

Loved that this seems low intensity but still felt the movements were engaging.

Ashley

lydia

Sherise

Shelby

Michelle

Deceptively challenging, especially with slower tempo!

Stephie

Margarita

That was amazing! So tough and I’m shaking, but I loved it!!!💚

Joanne

First workout post baby and my legs are dead 😅

Brooke

My favorite leg day with bands by far! 🙌💪

Jess

Sara

Such a good workout, as always! Can’t wait for more content to be added to this app. Absolutely love it!

Allicia

Great and quick workout! ISO exercises are killer!

Briauna

Omg! Is this the afterlife, I’m pretty sure I died! 💀

chelsea

Hamstring girls with the band were awesome!

Katie

This was great, I would suggest adding an intensity identifier so we know what we’re into.

Steffany

Jess Vasquez

This was a great one. To focus on form too. The only thing I don’t know for sure is when I have such limited range of motion with the band if I should drop it and just do body weight. I have bands from Bret Contreras. This was the case for the hamstring curls and the the the last exercise- leg extensions I forget what it’s called.

Holy cow those hamstring curls are killer!!

Shae Gajewski

Loved this workout! Resistance band workouts are my new favorite. Definitely have a nice sweat going. ❤

Bryanna

This took way longer than I thought. The first two super sets took a really long time and even though the first one was chair dependent it was super hard to break it up because it felt very choppy that way. I am in pretty good shape and all of those at the beginning  made it too time consuming to finish. Amazing workouts but didn’t have a good flow & a bit more than estimated. Loving your app workouts though. Thank you!

Lizzy

Amber

Nadiia

I’m sweating - I don’t even sweat lifting weight half the time haha

Janaya

I definitely loved the band movements. Thank you for showing proper form as well!

Savannah

All you need is resistance bands! Add weight to make it more challenging.

Make sure to slow the movements down and really make a mind muscle connection. The movements will burn. If they aren’t, slow it down and squeeze the quads deeper.

Anytime you have a band you want to push against the band aggressively.

Superset 1: 3 rounds

💧 10 leg extensions with pause: squeeze your quads hard. Push against the band while extending the legs

💧10-12 Kick backs- think about extending the foot away from the body. Don’t allow your lower back to arch.

💧 10 leg extensions with pause: squeeze your quads hard. Push against the band while extending the legs

Seated abduction to leg extension

💧10-12 Kick backs- think about extending the foot away from the body. Don’t allow your lower back to arch.

Single leg kick back

SuperSet 1

Superset 2: 3 rounds
💧10 front Sumo squat + pulse- feet turn out further than shoulder width.

💧30 sec swoops + 30 sec abduction holds- do small pulse abductions as you hold!

Superset 2: 3 rounds
💧10 front Sumo squat + pulse

Feet turn slightly out. Initiate movement in hips as you lower and stand: try engaging the Glutes slightly before standing.

Exhale as you stand.

1 1/2 sumo squat

💧30 sec swoops + 30 sec abduction holds- pulse and do small abductions the last 30 seconds.

Be mindful your knees don’t cave in.

Banded Swoops + Hold

Superset 2

Superset 3: 3 rounds

💧8 hamstring iso curls- pull on the band as hard as you can & HOLD. ( these made me so sore)

💧10 Clamshells- keep hips pressed up as you pull your knee as high as it can go!

💧8 hamstring iso curls- pull on the band as hard as you can & HOLD. ( these made me so sore)

Banded hamstring iso curls

💧10 Clamshells
Keep hips pressed up high as you lift your knees as high as you can
Control the movement down

Clamshells

SuperSet 3

Superset 4: 2 rounds
💧 10 kneeling abductions
💧10 Single leg glute bridge

💧 10 kneeling abductions
- engage core
- abduct with knee bent
-keep tension on and
- extend all the way to the back 
- return back to starting position

Kneeling Abduction + extension

💧10 Single leg glute bridge
- engage core as you exhale
- lift hips off the ground on one foot
-make sure pelvis states neutral and doesn’t tilt
- drive knee to chest as your opposite elbows drives to knee
- exhale and engage core
-keep hips lifted high. Don’t let them drop.

Single leg glute bridge

SuperSet 4

Booty Band Glute 5.21.20

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... 🥵🔥🔥

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

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.

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!

Stephanie

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!

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

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 ❤️

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! :)

Booty Band Glute 5.21.20

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