Name: Playbook - Hannah Bower - W/D2 Leg & Glute with resistance bands
Uploaded: 2023-12-12T00:44:19.498Z
Duration: 35 min
Description: W/D2 Leg & Glute with resistance bands

These past two weeks cannot seem to catch a break. Nephews shared hand foot and mouth so now no gym for me. So grateful for the variety that is offered.

Morgan

Emily Storm

Great for a rest day and still feel the burn! 🔥

Alexandra

Never underestimate a workout with just bands, especially the ones we can get from your business! Woooweeee!

Keri

Ashley

This is great for a quick workout before my 12 hour nurse shift!

Rachel

Mary

Antonia

Skipped the squats due to knee injury but this is the perfect app to refer to, even as a personal trainer. Some days my brain is fried and I trust Hannah to program a balanced workout with variety and challenge 🎉👏🏼💯

Jessica Mccauley 

Great workout for someone who missed many leg days. What a great burn 🔥

Clarissa

Wow I can tell I haven't worked my hammy's in a while.

Krystal

Jennifer Boardman

Added inner thigh abduction (think that's what it's called) and it was awesome!

Leigh-Ann

This is already one of my favorite workouts ever. This is my second time doing it. And I love that the movements are so simple, anybody could do them. Yet they are super effective. This workout made my bum more sore than any other I’ve done before and I love it.

Elizabeth

Kelsey

It was great! I loved it. I know I’ll be feeling that good type of soreness in the morning. 🖤

Sabrina

Nikyla

Regan

That was fun! I wanted a lower body band workout as a topper after mtb sprints and this one hit the spot. I didn't use the heaviest bands, but I wanted to almost mobilize and keep blood flowing to my lower body at a gentler pace! Perfect for focusing on form and specific muscle engagement! One of my favorites so far.

Ashley Powell

Great burn! Deceptively looked “simple”, such great variety to traditional moves to use at home!

Mandi

A good workout! I struggled to get the full movements with the bands I had but I’m sure I’ll be sore tomorrow!

Alex

I love band workouts but this one takes the cake. I hope I can walk tomorrow 😂😍

Lynnsay

Awesome! You have gotten me back into working out post partum with my babies 🤗

Nicki

Great at home workout! Starting to really love bands.

I found the clambshells to be really difficult. Great workout!

Elyse

Loved it, felt it, and got me sweating 💦

Bobbi

ceski

Awesome glute workout - in the garage on vacay - with minimal bands needed!! Dripping in sweat and feeling great! Thank you Hannah!! 🙏🏼

Kristen

Gonna definitely have a sore 🍑 tomorrow!! Great workout! Light and medium bands worked perfectly!

Nicole

I thought this would be a low impact workout, but when I focused not only on form but my core I am sweatin! Loved this one!

Abigail

Easy to follow and perfect for an at home workout

Carla

Great!!! Holy cow, I’m gonna be sore! 😁

Jacki

This workout kicked my butt literally LOL! Definitely going to be sore tomorrow.

Diana Perkins

I modified and still got a good sweat! The directions and videos were really clear. :)

Jen Burke

I had to modify the clamshells and the bridges… but since my ass was screaming HOLY SHIT at the end of these, I think it was still a serious workout. :) (Ps sorry for swearing)

Carolyn

Hard but good feeling my legs burn while still at home!

Rosie

This workout kicked my butt! I never used bands this much in one workout!

Katrin

The leg extentions definitely got me. I need to order a set of bands off of your site! Mine work but I need some fresh ones. Loved this leg workout

Rebecca Milway

This was very difficult after day one since it had similar movement/some of the same exercises

Carabetta

Maria

Emily

🍑🔥! Love these workouts though!! I'm just getting back into working out again and these are perfect!!

Whitney

Gabrielle

With (and a few times without) the bands was JUST the right intensity for a great workout that pushed me to get my day started out right while I figure out a routine that works best for me. 

That last set was KILLER! Definitely feeling it, but in the best way.

Thank you!

Paige

So glad I committed to this...FOR ME!!!🥵🤩🥵🤩

Don't let an at home band workout fool you 😂. I'm really proud of myself and want to thank you for posting that motivation post because I got home from work and played and hung out and did bedtime with my little girl and DID NOT want to workout but then remember what I posted on your post ❤️. I'm truly thankful for your workouts and inspiration !

Caitlin

Sydney

Brynn Howell

All you need is resistance bands! Add weight to make it more challenging.

Make sure to slow the movements down and really make a mind muscle connection. The movements will burn. If they aren’t, slow it down and squeeze the quads deeper.

Anytime you have a band you want to push against the band aggressively!

Superset 1: 3 rounds

💧 10 leg extensions with pause: squeeze your quads hard. Push against the band while extending the legs

💧10-12 Kick backs- think about extending the foot away from the body. Don’t allow your lower back to arch.

💧 10 leg extensions with pause: squeeze your quads hard. Push against the band while extending the legs

Seated abduction to leg extension

💧10-12 Kick backs- think about extending the foot away from the body. Don’t allow your lower back to arch.

Single leg kick back

SuperSet 1

Superset 2: 3 rounds
💧10 front Sumo squat + pulse- feet turn out further than shoulder width.

💧30 sec swoops + 30 sec abduction holds- do small pulse abductions as you hold!

Superset 2: 3 rounds
💧10 front Sumo squat + pulse

Feet turn slightly out. Initiate movement in hips as you lower and stand: try engaging the Glutes slightly before standing.

Exhale as you stand.

1 1/2 sumo squat

💧30 sec swoops + 30 sec abduction holds- pulse and do small abductions the last 30 seconds.

Be mindful your knees don’t cave in.

Banded Swoops + Hold

Superset 2

Superset 3: 3 rounds

💧8 hamstring iso curls- pull on the band as hard as you can & HOLD. ( these made me so sore)

💧10 Clamshells- keep hips pressed up as you pull your knee as high as it can go!

💧8 hamstring iso curls- pull on the band as hard as you can & HOLD. ( these made me so sore)

Banded hamstring iso curls

💧10 Clamshells
Keep hips pressed up high as you lift your knees as high as you can
Control the movement down

Clamshells

SuperSet 3

Superset 4: 2 rounds
💧 10 kneeling abductions
💧10 Single leg glute bridge

💧 10 kneeling abductions
- engage core
- abduct with knee bent
-keep tension on and
- extend all the way to the back 
- return back to starting position

Kneeling Abduction + extension

💧10 Single leg glute bridge
- engage core as you exhale
- lift hips off the ground on one foot
-make sure pelvis states neutral and doesn’t tilt
- drive knee to chest as your opposite elbows drives to knee
- exhale and engage core
-keep hips lifted high. Don’t let them drop.

Single leg glute bridge

SuperSet 4

W/D2 Leg & Glute with resistance bands

Yay! This was a perfect workout to get back to it while the kids play outside and we all enjoy the sunshine ☀️ thanks Hannah!

Katie

Enjoyed my first workout on your program, it got me sweating haven’t done burpees is ages! Thank you so much looking forward to the rest of your workouts 😊

Maks

Love this one so much. Love that your little boy is with you. I just completed it with my three kids, it wasn’t perfect but I did it and it felt amazing. Thank you Hannah for sharing your hard work! This is so helpful and you totally motivate me!

Kerry

W1/D1 Full Body (band + hand weights)

Delaney

I think that was one of my favorites workouts I have done on the app so far. I have a love/hate relationship with upper body but that made me feel empowered! 💪🏻

Not my Favorit i dont have the Equipment.

W1/D3 Upper body ( bands )

Perfect when you’re tired and don’t have the motivation or energy for any cardio. Especially when you’re still recovering from the last workout!

Neacolette

Looking at the line up I was like this won’t be too bad… WRONG 🥵🥵🥵 
Loving the challenge. Feeling so strong!

W1/D4 Low impact- glute focused

Whew this was a good recovery workout! Took me double the time because my toddler was very persistent in getting my attention and adding some weight 🤣🤣

Lindsey

That was more than I thought I could do.. I'll be back for more

Kara

A little too advanced at my current stage. Doesn’t mean it won’t be a 5⭐️ later down the road though. Gives me something to work toward!

W1/D5 Recovery + Abs/core & hip stability

This ended up being a day after Christmas workout for me and was perfect! I was feeling lazy and unmotivated and this was just the right length to make me get some movement in

Adrian Moritz

Rocking with the workouts everyday this week again so a great one for helping loosen up my very sore muscles from our last leg day!

Bekah

I didn’t want to workout this morning, but knew I needed to so I could feel good today. Only 10 minutes but got my heat rate up and my legs are burning. Thank you!

Laura

W2/D1 10 Min - Full body workout with me

Didn’t even get to all the rounds and I am full on sweating 😅 Such a great one!

Whooo! That was mentally tough with 5 rounds. And physically obviously.

Don't let the simplicity fool you! This was a good one.

Mariah

W2/D2 Lower body (bodyweight)

Kiki

Brittney Howell

That final superset was death! Lifting my phone is hard 😂🔥

W2/D3 Upper body (dumbbells)

Woke up not in the best mood today and knew I needed a workout. This was perfect! That last exercise I loved! Really felt the burn through the whole workout.

Great work outs! I love that I am working on core balance and flexibility with pretty much everything! Loving this app so far!!

W/D2 Leg & Glute with resistance bands

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