Name: Playbook - Hannah Bower - Gym Quads & Glutes 8.22.22
Uploaded: 2024-03-06T20:30:23.408Z
Duration: 45 min
Description: Gym Quads & Glutes 8.22.22

This is one of my favorites to get a solid quad pump! Added burnout sets to the last set of exercises for that burn 🔥

Rachel Macias

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!

Emily Storm

I need more squats in my life.  This was a perfect way to ease back in 💛🫶

Katie

Loving the new updates! This workout is officially in my favourites.

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!

Cleo

Love this one my quads are on 🔥 🔥🔥

Nikki Ouk

Courtney

Rachel S.

The burn was so freaking good! Love this workout.
Low on counts but they burn!!!

Sumaiya

So good!! Was the leg extension exercise meant to be repeated twice??

Anna

First leg workout in a while (besides biking and running). Def going to be sore!

Ashley

Samantha

Alexandra

Is it possible to grow muscle while still pregnant?

Bailey

Aissa Trevino

Madison

You will need a barbell, dumbbells, bench, and leg extension for this workout.

Of course, any of these exercises can be switched to dumbbells or modified. This was an awesome leg day! Prepare for some intense supersets!

Warmup: 5 min walk with 20 barbell or air squats.

Modifications: can sub with bands or dumbbells or smith machine 

This is a moderate strength based set. Choose a weight that you wouldn’t be able to do more than 5-7 reps more of.

Increase weight each set 

Form:
Remember to have your ribs stacked over your pelvis. This will help stabilize the spine and allow for proper core recruitment. It is also a better position for your pelvic floor!

Knees push outward as you stand. Parallel or below for depth.

At this weight I am still breathing through the squat. Inhale on the way down, exhale as I stand. Your breathing technique will vary a bit depending on your symptoms. If you feel heaviness of the pelvic floor you may need to switch things up to alleviate the downward pressure and better manage IAP. Exhaling both on the way down + up might be worth trying.

Squats

Modifications: dumbbells or bands 

Another strength based set. To target the glutes more you need to have slightly more bend in your knees.

Form: see tutorials for more in depth education 

Hinging the hips back.
Weight drags along shins: stops at knee or kid shine
Neutral spine + neck: don’t watch yourself in the mirror. Stare in front of you about 5 ft

If you’re feeling it in your lower back, think more about hinging and less about “bending”
Squeeze glutes as you stand.

Bulgarian split squats SS body weight leg extensions

Modifications: single leg squat to chair, B-Stance squat, lower the bench, use a wall for stability, Bodyweight 

Reps are per side
Recommended reps: 6-8

Form:
Make sure shin is vertical.
A slight lean forward will bias the glutes. Drag weights down along shin.

DB Bulgarian Split Squats

Or also known as kneeling sissy squats. Place a pad under your knee if you need more cushion.

Can substitute with leg extension machine 

Notice how I am exhaling as I lean back and come back up. This is both a core + a leg exercise. If you have DR you will need to be more mindful about your core engagement. ( I lifted my shirt so you can see the drawing in of the abdomen as I lean back and sit back up.

Form:
Keep knees down.
Keep spine straight
Don’t hold your breath

Body Weight Leg Extensions

Compound Set

5 single, 5 together. You will be pausing + squeezing as hard as you can by pushing your knee downward to straighten your leg for 1-3sec.

Increase the weight once you do legs together.

This will be a different burn than you may be used to, so breathe through it!

Modify: sit on a block/bench/chair place dumbbells on ankles and perform leg extension. You will slightly lean back as you extend your leg. Can also place band around a chair and connect/tie/anchor in a door/post and use a band.

Or seated leg lifts. Sit up right on the ground with straight legs in front of you. Lift your leg and hold 5-10 sec and squeeze as hard as you can. Perform 5-8 reps.

Leg Extensions

READ ME: 

In this set you will do 5 single right leg toe raises, 5 together, 5 on the left, and then 5 together so you will do  20 TOTAL reps! 

Toe raises are not about speed or bouncing. They are about control go slowly and isolate your calf rather using momentum.

Modify: without band or holding weights. On a stair, ledge or thick book.

Banded Toe Raises

Super Set

Gym Quads & Glutes 8.22.22

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!!!
🔥🔥🔥🔥

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

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 🙌🙌🙌

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

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!!

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!

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 💪🏽

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!!!!

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

Katherine

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!

Rebecca

Minimal Equipment Legs & Core 4.19.21

Oriana Branson

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

This one is going to be added to the faves! Great quad and huge burn.

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

Dumbbell Quads and Glutes 3.18.21

I increased the reps and it's very hard but beautiful!! how hot!!!🔥😅✌🏻

Gym Glute, Hamstrings, Quads 3.17.21

Kicked my butt, I am just starting out back at the gym

Gym Quads & Glutes 8.22.22

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