Name: Playbook - Hannah Bower - Leg Day Challenge Workout
Uploaded: 2022-09-27T16:49:06.839Z
Duration: 40 min
Description: Leg Day Challenge Workout

I LOVED this one. It wasn't too long but I still got a great workout in. That last complex 😵‍💫🤣

Caitlin

My butt is gonna be feeling that workout for a couple days🔥😂😂

Autumn

First good leg day in 2 weeks. Thanks for always kicking my butt!

Samantha

Ashley

Loved this workout! Was so hard but felt so good when I finished.

Rylee

Jenna

Allie

Great Sunday workout!! My son woke up at 5:45am and I figured I get a workout in so early lol

Tamara

This was so good! The glute complex and finisher got me good
Love it

Sumaiya

The glute complex and finisher... holy sweaty 🥵 great workout!!

Emily

🔥🔥🔥Ffffffffire…. This burns 😅

Gladis

Man oh man that finisher!!!!!! Yes body we can do hard things.... still building my legs back up so I did pulses instead of squat jumps but I'm I just as dead #sweatisgold

Cynthia 

I thought that glute burn was going to kill me, but those dang squat jumps really caught my quads on fire 🔥 really enjoyed this one!

Virginia DelBondio

My husband thanks you for this pump 😂 the 🍑 gains are insane after being consistent for over 20 weeks. The complex and ladder nearly took me out but pain is gain!

Katie

Angela

Did a 30min incline climb instead of the finisher. Still feel great.

Rachel

Been waiting to do this workout and wow it did not disappoint! 🍑

Sarah

Soo good! Went up and down the ladder to challenge myself and 🔥🔥🔥

Anna

Leigh-Ann

Katherine

Harsha

Chelsea

Those last two sets 😵😵😵 goodbye legs

Kayla Lennon

Hot damn! The burn🥲 I LOVE workouts “with you” helps SO much! And keeps me motivated to keep going!!

Ashley Delgado Langford

God damn! This was truly a challenge! Made it through in about 40 min with minimal rest tho 🥵

Morgan

The worst part was the glute bridge ahhhhh

Bailey

Solange

Maddie

Kayla

LOVED THIS! Legs are jello after that finisher 🥴

Lacey

The ladder sumo-jump squats is so fun! To more of this kind of workout please. It’s mind and body stimulating!

Elaine

Danielle

One of the best workouts I’ve had to date!!!!

Alexandra

That finisher was sooo hard. I got through it and discovered I like ladder workouts that start at 10 and go to 1 more ☠️

Jackie

Meaghan

Oh my burnnnnn!! 🔥 
One day I hope to be able to do the 40 glute complex all the way through. I pushed hard but man 🥵🥵🥵
Great workout Hannah and Michal! Love it! 
Definitely saving to do on another day

Hannah

Started to “shake it out” after each round starting at round 5 on the finisher…

That finisher? Holy. Jump squats at 6.5 months pregnant are nasty. Lol

Aubrey

Shelby Hosman

Was running late … will revisit this. What I got completed was awesome!

Wow this was a killer leg burner!!!😱🥵

Meghan

Mallory

Thank goodness we didn’t have to go back down the ladder. My legs wouldn’t have made it 😂. I really started to feel the burn during set 5.  By the end, my feet were barely leaving the ground during the squat jumps🥵

Cleo

Buckle up! This one is a doozy. 

You will need either a barbell or kettlebell/dumbbell and a sturdy surface like a bench, box, chair, or ottoman.

We are still in our four week progressive overload squat block. The progressive overload tool we will utilize this week is box squats (can use chair, bench, sofa, coffee table ect. 

We will then so two more supersets and a finish that had me laying on the ground afterwards.

Enjoy!

Recommended reps: 6-8

Box squats are a great way to increase strength by taxing  you muscles in a lengthened state. Resting your weight on the surface makes the muscles have to re-engage in order to stand up. 

Equipment modifications: dumbbells, kettlebells, heavy bands, sofa, chair, bench, coffee table or any stable surface.

Form:
- Start with a deep diaphragmatic breath and then engage core, feet at a distance that feels best to you, shoulders retracted and neutral spine.
- Press hips back and lower down until your glutes touch the box, while keeping ribs stacked over pelvis.
- Press through heels while engaging glutes and stand back up

Box Squats

You still need a medium to heavy dumbbell or kettlebell for this superset.

Reps are per side.

Equipment Modifications: kettlebell, band, barbell, or body weight 

Modifications: place your hand on surface, minimize range of motion, remove weight, place your back foot on the ground.

Form:
- Start with your core engaged. Shoulders retracted and a weight in one hand 
- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

DB Single leg RDL

This movement is a combination of a sumo deadlift and sumo squat. 

Equipment substitutions: kettlebell or dumbbell 

Form:
-Start with your core engaged and feet wider than hip width distance apart, with your toes slightly pointed outward
-Hinge your hips by sitting your glutes backward keeping your core engaged and spine neutral
-Hold a weight directly underneath your pelvis and lower into a squat 
-press back to standing maintain the hinge

Hinge Squat

Single Leg Romanian Deadlift ss Hinge Squat

1 set of the complex is 40 total reps broken down like this: 

You will do all 40 reps back to back without rest

10 hip thrusts= full range of motion 
10 kass glute bridge= partial range of motion 
10 per leg single leg glute bridge= partial range of motion 

Equipment Substitution: barbell, kettlebell, dumbbell booty bands, body weight

Glute Complex

Leg Day Challenge Workout

Excellent at home thanksgiving workout! Minimal equipment and tough workout!

Cardio/Strength 11.23.22

Running/Cardio 11.21.22

Those rows at the end definitely catch up 🥵

My wrist gave out during the rows with kettle bells, so I switched to dumb bells for more support. I thought I’d be super embarrassed, but I actually just laughed at myself and kept going. One year ago I would have been mortified, but now I understand that everyone makes mistakes, and if you’re not your not growing 🤷🏼‍♀️

Rachel S.

Gym Upperbody Pull 11.19.22

Didn’t feel like working out today, but I still showed up and pushed my body🙌🏼

Chiara

Gabi

Dumbbell Upperbody Push 11.17.22

Love the theme, can you put all these together and a highlight/package... Along with the cookie and legs thankful theme?
A. 8x5. 8x7,5. 6x10. 5x10. 5x10.
B. 8x10. 7x12,5. 5x15.  5x15. 5x15.

A. 13x5. 13x10. 10x15. SS.
B. 13x25. 13x40. 10x55. SS.

A. 10x5. 10x7,5. SS.
B. 10x5. SS. 8x5.

A. 60secs, 15. 60secs, 17,5.

A. 8 each way

Dumbbell & Cable Shoulders 11.15.22

Beast of a workout. That triset?!? And then the finisher was…whew.

Aissa Trevino

Julia grammenopoulos

Dumbbell Lower Body 11.14.22

Loved this workout! Quick but fun! Combos were great!

Dumbbell/Band Quad and Calf 11.10.22

Jessica

Natalia

11.8.22 Gym Hamstring and Glute 11.8.22

Nice pre- Turkey induced coma sweat 😅 🦃

Baylee

Brittany

10 Min Core 11.7.22

Enjoyed this one. Those scapular pu are really interesting and I want to start incorporating those more!

Ciara

Really enjoyed this one 😍 can barely hold my phone up lol

Dumbbell Delt, Scapula, Biceps 11.4.22

Definitely need to come back to this one more often! Such a great stretch!

Nicole

This helps my back is always tight and I could feel this

Anna luise

Do you have back pain? Try this circuit

Oh my gosh. This was a challenge!!!! My legs were on fire and then my arms were lol. And then my abs!! I really enjoyed this one. Happy Monday ❤️

sneaky but great abs. Crazy effective for a short sesh...
2x20lbs for the legs

Exactly what I needed today. I was sweating like a horse 🤣

DB Only Full Body Challenge

This was an awesome workout!❤️❤️❤️ The Copenhagens got me!

Katelyn

Gym Legs: Targets a bit of everything

Great workout took a week off and came back strong !

🥵😵O.m.g. i wanted to barf towards the end and was red faced still when i got home from the gym! And that was only 3 rounds instead of 4!

Laura Thomas

Bodyweight HIIT burner 🔥

All over, seemed quick haha but sweeeaatttt, like it!

Maria

Vacation DB Workout

This is way harder than it looks! 🥵🥵

Core Challenge

OUCH… can’t feel my arms but great burn!!! Had to go super light and still burned!

Quick Upper Body Challenge

Holy smokes!!! I think you need a new category now, fit like a gymnast.

Shivani

Jaclyn

Getting back in the swing of things and this was a great starter!

Kristen

Body weight HIIT- 12 min

Not a bench to be had so we used a stability ball for the push-ups and a platform extension for the Copenhagen planks which were devious 🥵

Swapped out some exercises and used the smith machine only, went 5 rounds and very pleased with myself!!

Gym/minimal Full Body- 35 min

Mikayla

20 minute or less 5.20.22

Tracy

I’m a pool of sweat! I did the 30 minute option which was roughly 3.5 miles for me. It was a fun, creative and interactive way to get to that distance!

Taylor

Cady

5.18.22 Running/Cardio

All I needed for a saturday workout. 👌🏽👌🏽👌🏽

30min can be tougher than it looks. Particularly last set is tough, arms and legs jello

Hana

Holy wow. My entire posterior chain is on fire (in a good way 😂). I forgot how good it feels to be this sweaty.

Haley

5.16.22 Weekly Challenge

Perfect for a quick but beneficial workout! ❤️

4 rounds in 20 minutes after baby boy went down for the night. Good short workout! Just did regular kb swings, don’t feel comfortable adding in the squat swings just yet. Thank you for keeping me moving!!

5 rounds in 30 min. Split out the push-ups by themselves to help with good form

5.13.22 20 Minutes or Less

7 rounds in 35min👍🏽👍🏽 I liked this workout. Minimum weight and still feeling the burn!

My coffee kicked in and I got 7 rounds in 40 minutes! (Barf)

🍑 💪🏽 🔥 💪🏽 🍑

5.9.22 Weekly Challenge

6.5mi in an hour… had to modify to the elliptical with a hurt foot, but sweaty af nonetheless 🤷‍♀️

Running Cardio 5.5.22

I have been adding this onto my weekly glute day for over a month now and I can tell SUCHHH a big difference in my glutes!!!! Holy butt burn.  So obsessed with the progress Ive seen!!! 🙌🏼

Second time doing this routine! Last time it left me with a sore booty and obliques 🔥

This was not a joke!!! My booty definitely burned 🔥

20 Minute or Less : Booty Burner

Perfect workout when I didn’t want to work out!

Got my heart rate waayyyy up! Loved it! 💪🏻

3.25.22 20 Minute or Less HIIT

Tricia

20 Minutes or Less 12.2.21

HOLY SWEAT!!! Seems like an easy workout until the sissy squats hit 🤪

Short and extremely effective!!! I hope I’m doing that sissy squats right!!! Lol

I’m not at a gym so I didn’t have the leg press or back extension equipment so bummer there.

Leg Day Challenge Workout

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