Name: Playbook - Hannah Bower - W1/D4 Low impact- glute focused
Uploaded: 2023-12-12T00:44:19.536Z
Duration: 40 min
Description: W1/D4 Low impact- glute focused

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!

Emily

Abigail

Maggie

Mary

Great little burner. I love you don’t need equipment at all to be effective.

Brittany

This was so so good! It burns!!! Loved it.
And omg jaden is so freaking cute!! ❤️❤️❤️

Sumaiya

Jessica Mccauley 

Sweetlife2020!

Leigh-Ann

Not a big fan of the last exercise, but everything else was great!

Kelsey

Francisca

Bobbi

Very sweaty and proud of myself for sticking with it!

Jessica Muzzy

Learning to engage my glutes! Getting back to it 5.5 months postpartum. Thanks Hannah this was exactly what I need.

Regan

Single leg glute bridges 🔥🔥🔥🍑

Nicole

The S things at the end started to hurt my knees. Not sure if it was my form? Or if it's just my crappy knees

Dani

Perfect exercise for the end of this week. Little booty and hammy workout was a treat!

Rosie

Low impact seems like it wouldn't burn but man oh man do my glutes feel it

Rebecca Milway

Gabrielle

22.5 weeks pregnant and have an awful head cold. So me and my 2.5 old worked out together and got this one done. Thankful for this app and the flexibility between home and gym workouts. Missing the gym but happy I still have my HB workouts. Ps. How cute is little Jaden 😭😭

Alexandra

This was exactly what I needed. I did a pretty brutal hike and my hips needed the stretch. I saw you were struggling with your ppd yesterday and just know you aren't alone and you sharing your journey, even though challenging, is so validating for so many women. And to be able to have a voice on the platform you have is so powerful ❤️ sending love mama and know that you aren't alone !

Caitlin

The versatility of your glute and leg workouts is awesome!!! I love the creativity in each pose that keeps me working hard. It’s so easy to stay engaged 👏🏻

Caroline

Oh my goodness. So, so good. So much burn in the BEST way 🙌🏼

Emma

I accidentally hit this! It was a good workout I can’t go back 😩

Stephanie

Good! Loved it! Definitely gonna feel it tomorrow!

Breah

This was definitely the hardest workout of the week. Single leg hip thrust are intimidating because I realize I’m not that strong in that area but I pushed through and told myself I will only get better from here on out !

Tori

Monica

Alexis

Love the workouts! They look a lot easier than they are and I always work up a sweat. Love to see lower impact workouts and functional training. Been great with a shoulder tear and back problems! Highly recommend ❤️

Paige

It was great! I loved the last workout. It felt great on my hips. Also, I just want to say I appreciate that you do these workouts with your children in the background. As a FTM, it shows me that working out can be done even with our children out and about, running around while we workout. I absolutely love that! Thank you.

Keri

Steph

Awesome booty burner and daily workout! Felt great for hip mobility too! (That matters so much since I have had some major hip injuries in my life!)

Molly

Great for my knee flare up! Only did one round bc toddler was mad at me but hey! A workout is a workout 🤷🏻‍♀️

Brenna

Great glute workouts! Had to take a few pauses to soothe the little one, but I love that there's no time frame on it. You can pick up from where you left off!

Mina

Kuulei

Great workout. It's good to have a low impact burn!

Carina

Great home workout!! Felt the burn 🥵🔥🍑

Melanie

Kristin

It was good, the last S lift leg exercise was a little strange, but maybe I was doing it wrong.

Analise

S + rotation was a little difficult for me.  Not sure what it means about my hip mobility?!

Laura Maria

Veronica

April

Great! Question when it says 10 reps single leg - should we be doing 10 reps each leg or 10 reps total meaning 5 reps per leg??

Shevonne

Kaitlin Ochipinti

Loved how simple it was! I’m usually not into “fitness influencers” but I love how raw and real your content is and how you really focus on correct form. That had always been something I worry about because I don’t want to injure myself, and you do such a good job at breaking everything down! Thank you!!!

Haley

My glutes are on firee 🔥🔥
I used to workout and then the pandemic happened.... I'm getting back into it now. Can I just say these workouts definitely challange me and push me to keep going. It's so hard to find motivation to workout at home but with this I'm just like "ok one more rep you can do it, or one more set it can be done." Especially when I see Jaden in the videos, and you just keep powering through while playing with him (sooo adorable lol) but it reminds me to not make excuses and keep pushing through.

Aiza

Want a workout that’s not hard on the knees & targets the Glutes? Give this workout a try!

All exercises can do done without band, added weight or elevation!

To make easier: no weight, no band or elevation!

To make more difficult: add weight, elevation & band

Keep knees pressing against band, at the top of the rep abduct knees.

15-20 reps each round

Hip thrust + Abduction

Single leg hip thrust

Can use stairs, chairs or even flat on ground. Add abduction to make it more difficult

Elevated glute bridge

Can also be flat on ground or lower elevation

Elevated single leg glute bridge

As many reps as possible on each side. Reps are inputted as 1 minute.

Lay flat on side and do clamshell of the side plank is too hard

Side plank Clamshells

This is an amazing hip opener and stability exercise! 10 each side

S stand + rotation

Low impact glute circuit

W1/D4 Low impact- glute focused

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)

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! 🔥

W/D2 Leg & Glute with resistance bands

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 )

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!

Nikyla

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!!

Low impact, but still challenging! Loved it like always!

Jordyn

W2/D4 Low impact (bodyweight)

Perfect! I needed something low key and recovery today!

W2/D5 Recovery: core, rectus & obliques

Payton

Great workout to ease back into weights again! Thanks for the terrific full body work!

One of the toughest circles I ever did. Don‘t underestimate homeworkouts! 💪🏼💪🏼💪🏼

W3/D1 Full body (w/bands & weights)

Holy squats batman 😳 forgot how spicy this one was! My glutes thank you.

I underestimate bodyweight all time until I‘m doing one 😂👍🏼💪🏼

Brutal in the best way possible. Legs are jelly.

Devaughna

W3/D2 Lower body (bodyweight)

Such a great short workout! The skull crusher/grasshopper push-ups were brutal together. 😅🤣

Quick upper body, hitting all my weak spots

W3 / D3 Upper body ( bands )

4 rounds and in love with the new moves!🤩

Even after just 2 rounds I’m feeling it!

Danielle

Wooooooo 🔥 burning 🥵 but such a great workout

Kelly

W3/D4 Low impact (w/chair)

Would have been a good finisher if I had done another workout first. Still got my abs great!

Meaghan

W3/D5 Recovery+ core & shoulder mobility/stability

Loving these home workouts I’ve been doing this week. Short, effective and brutal!

Done and happy I kept my commitment even after a long week of work!

The workout was great. 
The app was annoying.
Kept interrupting the workout for me to give a review and the timer only worked at 15 seconds intervals

Kaitlyn

W4/D1 Full body (bodyweight)

Really good. Got the heart rate up! Usually  not my favorite style of workout but listening to my body and didn't want to lift today so this was the perfect substitute!

W4/D2 Lowerbody (bodyweight) HIIT

Marianne

Arms is my least favorite day, but I didn’t hate it as much today! 😂

Do you have a recommended warm up to do prior to your workouts? Do you recommend static warm ups? Not always sure how to hop in!

Taylor

W4/D3 Upperbody (bodyweight )

Due to time constraints, I couldn’t go back up the ladder. Even though I couldn’t go back up, that was an awesome workout! Thank you Hannah.

Kinsey

W4/D4 Full body ladder workout

Wow, I don’t have near the amount of core strength as I thought 😂😵

W1/D4 Low impact- glute focused

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