Name: Playbook - Hannah Bower - Gym Quads, Inner & Outer Thighs 3.18.21
Uploaded: 2024-03-06T20:30:23.518Z
Duration: 30 min
Description: Gym Quads, Inner & Outer Thighs 3.18.21

Tiana

Kiki

This is a good work out that’s adaptable for many fitness levels

Tynetta Naytah

Felt good to focus on my legs after doing the 4 wk full body challenge. Love feeling strong and moving up in weight

Abigail

Woof, I don't have an abduction or adduction machine so I did banded abductions with slides sitting on a bench and a bench adduction I'm a side plank-ish position. Legs are feeling ShAkEy! 🤘🏼

Jess

Perfect. I love your weight training ideas. I see no one else doing these specific moves. 👊🏼

Kaylee

The built in timer is the best thing in the world!!!

Halie

I’m just really struggling doing these workouts because I am the least coordinated person on the planet. I have no balance, I don’t know how to use half these machines and I feel inadequate for these workouts. I feel like only gymnasts who have a good structural balance can does these 😭I’m trying so hard.

Rylie

Alternative workouts to do if you don’t have adductor machine.

Megan

Kalyn

Kristine

So good! And so much better than the last workout. More energy and a better attitude make such a difference

Becca

This felt so good! I was nervous to do a program that was only legs and if my body could handle it but these workouts are so doable and so well planned out! I love the time for stretching at the end!

Kaylyn

Nico

The last move 6 way variation 12 reps each way. Wasn’t sure what you meant by 6 ways. I tried to copy it with the equipment but I was just confused overall and I doubt I was doing it right. I ended up skipping using the cables and did the moves with nothing else. Loved the other sets. All attainable realistic challenges, made working out fun.

Athena

Kayla H

Breanna

Forgot to write this too! For the abductor/adductor machine, I wish there were an alternative if you don’t have access to a machine. 😁

Jessica

I like to do stretching following exactly. You say hold each stretch 30 seconds but I have to pause it every stretch so I don’t get behind. But I love your workouts!!!

Ashley

Sherise

Amazing!  Hate leg days but this wasn’t bad.

Danielle

Nadiia

Warm Up: 

• Walk 10 minutes on the treadmill at 4 mph at an elevation of 2
• Watch video for reference 

Workout:
A1: Elevated side lunge
A2: glute bridge - choice of weight or band
B1: Box Squat- resistance band around knees
B2: Standing lunge
C1: Abduction machine 
C2: Adduction machine
D1: 6 Way kneeling abductions 

Cooldown:
• Stretch – watch the video for reference

Circuit 1 -

Reps: 1x 10, 8, 5, 10
10, 8, 5, 10 are your numbers for both exercises. You will perform A1 with 10 reps, then A2 with 10 reps. Then A1 with 8 reps, then A2 with 8 reps and so forth until your sets are complete.

- Place your foot on box
- Flex at the knee and come down
- Keep one leg extended
- Keep your chest up and core engage
-if this is too hard, lower foot. Or do a side lunge while other foot is on the ground

Elevated Side Lunge

- Place your heels at 90 degrees
- Press through your heels and lift your hips off the floor
- Squeeze your glutes at the top
- can use dumbbells in place of bar

Glute Bridge

Circuit 1

Circuit 2 - Do set of exercise A and then go immediately into a set of exercise B

• Knee over 2nd and 3rd toe. Hips should be level to knees. 90 degrees.
• Engage core by exhaling as you stand up and inhaling as you lower.
• Don’t let your knees pull toward each other.
• Feet facing forward about shoulder width apart.
• It is OK for your knees to track over your knee on a full deep squat as long as your heels stay flat on the ground.

Box Squat – Resistance band around knees

- Step forward 
- Bring your back leg down
- Come down until both knees are at 90 degrees
- Engage your quad and glute as you return to the initial position

Standing Lunge

Circuit 2

Circuit 3 - After performing abductions go right into adductions

- Lift your glutes off the seat
- Push the pads out engaging your abductors and glutes 
- Come back in a slow and controlled motion

Abduction Machine

- Keep your chest up
- Push the pads in engaging your adductors 
- Return to the initial position in a controlled motion

Adduction Machine

Circuit 3

- Keep your spine in a neutral position
- Every rep should be in a slow controlled movement
- can use resistance bands or ankle weights or even body weight for these

6 Way Kneeling Abductions ( 12 each way )

Circuit 4

Gym Quads, Inner & Outer Thighs 3.18.21

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!

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.

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 💛🫶

Gym Quads, Inner & Outer Thighs 3.18.21

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