Name: Playbook - Hannah Bower - Booty Band Lower Body 2.5.21
Uploaded: 2024-03-06T20:30:23.610Z
Duration: 35 min
Description: Booty Band Lower Body 2.5.21

Excellent! Good formy 6 mnt pregnant belly!

Maria

Didn’t get time to finish all of it while prepping dinner… had a little trouble with the seated leg extensions maybe due to the bump and lack of flexibility at this time but definitely keen to spend more time on this one 👏🏽

Candice Stone

Kelly

Hailee Mcquigg

Film the entire body with every exercise.
Its noisy in the background ☺️ 
Show both legs (sides) in every exercise if there are one leg exercises

Madlaina

Brandi

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 Lower Body 2.5.21

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!!!
🔥🔥🔥🔥

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.

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

Kara

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 💛🫶

Booty Band Lower Body 2.5.21

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