Name: Playbook - Hannah Bower - Leg day- quad & glutes
Uploaded: 2024-01-18T19:28:04.311Z
Duration: 45 min
Description: Leg day- quad & glutes

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

Alexandra

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

Erin

This made my legs jello! Makes me know how good it was!

Aubrey

I don’t think I will be able to walk tomorrow! Thank you again for another amazing workout

Baylee Byczkowski

Feet shoulder width apart
Engaged lats by “tucking wings” and pulling up on the bar
Ribs stacked over pelvis
Inhale into ribcage. Engage TVA over it without exhaling.
Pushing through heels and stand up.
Exhale and wrap deeper into core the last 1/2 of the dead lift 
** increase weight each set



Modify: using plates by your side or dumbbells.

Trap Dead lifts

Keeping spine neutral sit hips as far back as possible with slight bend in knee
Maintain core engagement entire exercise
Keep lats “tight” and shoulders pulled back as you bend over 

Keep weight consistent 

Modify: using dumbbells or barbell

Trap bar RDL

Start with 20 reps of the leg press 
Drop down to 15 the next set and increase weight
Drop down to 10 reps and increase weight on last set! 

Let’s slightly above the middle of the Platform around shoulder width!

The higher the feet on the platform the more glute focused. The lower they are on the platform the more quad focused.

Leg press

Keeping spine neutral. 
Ribs stacked over pelvis
Lean back as you bend your knees in front: think of a lever
Use support to help you balance
Stay on toes
Keep core engaged and exhale as you stand back up
The “tighter” your body the easier it is to maintain form

Modify: kneeling leg extensions using support or 1/2 the movement. Go as far as you can with good form. Only way to get better is to practice!

Sissy squat

Superset 1

Exercise wasn’t filmed this workout. But subbed an older video! Band is optional.



Keeping spine neutral
Exhale as you extend up while keeping core engagement

Then keeping a round back
Press hips into pad as you squeeze glutes to extend the hips
Toes slightly pointing out
Less range of motion! This targets the glutes more specifically in the end range of motion

Modify: good mornings, Superman’s

Back extensions

Leg day- quad & glutes

Week 3 Day 3 Spring Training: (week 9) Upper Body

Kelsey

That damn finisher lol. Lifted super heavy on all the lifts. 🥵

Taylor

Week 3 Day 1 (week 9) Spring Training: Lower Body

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Great circuit workout! Enjoyed the burn and sweat.

Dominique

Week 2 Day 4 (week 8) Spring Training: Full Body HIIT

Cheyenne

Week 2 day 4: (week 8) Spring Training- Alt Full Body Cond.

Jade

Great arms and upper body workout. Just what I need to start this day.

Week 2 Day 3 (week 8) Spring Training: Upper Body

Nikyla

Delaney

Rose

Week 2 Day 2 (week 8) Spring Training: Full Body

quick and effective lift between classes. stress = gone💪🏼

Brianna

1st workout in 2 weeks, feels so good to be back!💪🏾

Anessa

Week 2 Day 1 (week 8) Spring Training: Lower Body

I absolutely LOVED LOVED LOVED this workout. It is my first time doing it and I think it has become one of my absolute favorite workouts. I feel like I’m going to do it more often than I should 🤣. Perfect ending to my workout week.

Leg day- quad & glutes

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