Name: Playbook - Hannah Bower - Dumbbell Lower Body 2.5.21
Uploaded: 2024-03-06T20:30:23.562Z
Duration: 45 min
Description: Dumbbell Lower Body 2.5.21

Becky

This lower body touches a bit on every muscle group.

Sub barbell dead’s for dumbbells!

If the adductor planks hurt, sub for squeezing a medball, dumbbell ( horizontal) or foam roller as hard as you can for 30 second intervals.

8 sumo dead lifts

Superset

6 walking lunges each leg

Feet wider than shoulder width

Bar touching shins. Directly over ankle

Shoulders behind bar

Engage lats, chest behind bar. Stand straight up. 

Press feet into ground. Spread the ground away.

Exhale as you stand. Important to engage core before lifting and exhale and wrap deeper into your core as you stand

Sumo Deads

Having a slight forward Lean allow dumbbells to trace shin path!

Knee stays directly over ankle bone

Push off front heel and engage Glutes

Exhale as you stand. Inhale as you lower

Foot is straight forward

Walking Lunges

Superset 1- Sumo Dead + Walking Lunges

Modify and do box step ups!

Notice how I engage my core as i lean back? This is more imperative for pregnancy to avoid coning!

Slow count eccentric

Don’t lock out at the top

Finish with 10 toe raises 

All the way down all the way up!

Leg Press + Toe Raises

Keeping knees over ankle and pressing against band on each step! Each leg is resisting the band.

Don’t allow your knee to cave in! 

Keep slight band in hips and knees

Banded Lateral Walks

Superset2: leg press + lateral walks

The further the bench or box is toward your hips the easier

If it hurts your knee, slide box to knee for more support.

If it hurts your pelvis...signs there are some instability. Sub out for adductor squeezes using a foam roller or ball for 30 seconds!

Copenhagen Planks

Dumbbell 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?

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 💛🫶

Dumbbell Lower Body 2.5.21

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