Name: Playbook - Hannah Bower - 30 Min Gym Legs 7.7.22
Uploaded: 2024-03-06T20:30:23.357Z
Duration: 35 min
Description: 30 Min Gym Legs 7.7.22

Katie Hughes

Shelby

Excellent! Started with the mile run and had a great workout! 
For the split squats: you said as long as there’s no pain it’s fine but what about tingling? There’s no pain but when I get to a certain range with my left leg it starts to tingle.

Morgan

Spicy! The first superset had me wobbling 😂

Courtney

Gnarly quickie! 
Booty burn. 

🍑 🍑 🍑 🍑

Jessica

Wowza...what a workout. Feeling really good [and sweaty] after this one!

Dani Pasano

Maggie

This one’s tough! I didn’t run the mile but I did do a 6 mile bike ride this morning.

Lacey

This workout is around 30-35min!It is only 4 Exercises, but don’t underestimate its intensity! 

You can run the mile before or after the workout: I ran it before because today wasn’t a strength focused day. If you would like to push yourself with heavier weights, please run at the end.

Run at a jogging pace that’s relatively comfortable pace, jog 1 mile! I challenge you to increase the speed the last .25 of the mile to where it feels like a close sprint

Run-6mph

8 reps each leg! 
Knees over toes isn’t bad! As long as your knee tacks over your ankle, heel doesn’t raise involuntary and there is no pain, it is perfectly safe and beneficial.

Our knees cross over our toes in everyday life. Going up and down stairs is a great example! Training this movement safely and appropriately can help minimize knee pain and strengthen the structures in and around the knee to prevent injury.

This also also opens and strengthens the hip flexors simultaneously. Which is what majority of us need as we do a lot of sitting! 


Modify: by elevating the surface and elevating your heel more. So you can place your foot on a 12”-24” box and perform the same movement. As you get stronger, lower it!

Elevated Split Squat

8-10 reps each leg! 

The box height should make a close 90 degree ankle between knee and hip!

Don’t bounce off bottom foot and have a slight lean forward to empathize the glutes.

Box Step Ups

Superset 1

4 reps each leg! If you cannot go all the way down, modify and go as far as you can go. Holding a small weight will make it a bit easier to stand if you go completely to the floor and relax. You can also use a resistance band tied to an object in front of you to assist in the movement. 

Please don’t allow your knee to cave in significantly as you stand.

Cossack Squat

Full range of motion! Be explosive and really extend the hips at the top. On single legs, allow your chin to stay neutral rather than tucked down. Hold the last rep for a few seconds.

Foot should be placed right below knee.

Single Leg Hip Thrust

Superset 2

30 Min Gym Legs 7.7.22

Shalana Brinkman

Carina

25 Min Dumbbell Fullbody 6.2.22

Monica

Taylor Agee

Really great workout if you don’t have a lot of time or maybe you want smthn quick but still a great workout.

20 Min Kettlebell Fullbody 4.29.22

Molly

Kaitlyn

Eugenia

20 Min Bodyweight fullbody 4.22.22

I only had a little over 20 minutes to spare today so I wanted to make the most out of that time! I loved that circuit!! My joints are feeling so much better today too!!! 🍑🦵🔥👊🥵💪😍

Lindsay

Needed a quick workout and this was perfect! Got the heart rate up and kicked in a sweat!

Lacy

I finally got dead bugs figured out 😅 coordination isn’t my forte

Audrey

20 Min Dumbbell Fullbody 4.2.22

Shanele

Sara Paterson

Bekah

15 Min Glute/Booty Burner 5.2.22

Love the low impact workouts for when I’m on my period! They’re perfect. Get a little lift/pump in without the intensity

Katie

Navita

20 Min Low Impact Tabata 3.4.22

Great start to my morning!! I love a ‘workout with Hannah!’ Motivates me to follow along with you and try to keep up, while also knowing my limits! And thanks for showing modifications! Definitely couldn’t do the elevated planks with my feet on the stairs but I knew I could just do a normal side plank and do great!

Ashley

Amazing workout and most importantly incredible feeling afterwards 😊 super proud of myself, another great day with Hannah 💪

Anna

Definitely felt less than coordinated on the side steps up the stairs 😂 good sweat sesh though!!

Brooke

30 Min Stairs 2.3.21

Perfect workout when you want something quick but effective! Was able to do it outside while my kids played!

Jordyn

Love how easy this is to fit into a busy schedule when you just need some quick no-equipment HIIT 🔥🔥🔥

Mela

Great Hiit. Really got my heart pumping, legs burning and sweat dripping.

20 Min Body Weight 2.5.21

All I had was10 minutes and I love that there is an option to complete something in that time.

Cristine

Loved it. Quick sweat session when you only have 10 to 15 minutes!

30 Min Gym Legs 7.7.22

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