Name: Playbook - Hannah Bower - W2/D3
Uploaded: 2022-10-07T01:38:39.862Z
Duration: 30 min
Description: W2/D3

Sherise

Nadiia

Good! I’m really loving your workouts!! :)

Erica

Warm Up:
• Jog 5 minutes on treadmill
• Watch video for reference 

Workout:
A1: Elevated sumo squats
A2: Lateral Step to Squat
B1: Hip Thrusts- can use DB for weight
B2: Gate swings with Resistance
C1: Machine Abductions
C2: Machine Adductions
D1: Laying Hamstring Curl
D2: Bosu Ball Glute Bridge

Cooldown:
• Stretch – watch video for reference

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

- Place your feet in a wide stance with your toes pointing out 
- Hold the kb with your arms extended 
- Flex at the hips and knees to come down
- Push through your heels extending your legs to come up

Elevated sumo squats

- Place a band on your feet
- Step side ways
- Soon as you step sideways perform a squat
- Keep the band under tension
- can use cable instead

Lateral Step to Squat

Circuit 1

- Place your upper back on the bench
- Push through your heels to come up
- Squeeze your glutes at the top
- chin is tucked and hips finish in a posterior pelvic tilt
- use a dumbbell or choice of weight that challenges you for the reps

Hip thrust

- Flex at the hips and knees to come down
- Come down until you reach 90 degrees
- Hop landing with your feet together and your legs extended
- Hop and land in the starting position

Gate swings with Resistance

Circuit 2

- Engage your abductors and glutes as your push out
- Come back in a slow controlled motion

Machine Abductions

- Keep your chest up and your spine in a neutral position
- Push the pads in with a controlled motion 
- Engage your adductors

Machine Adductions

Circuit 3

- can use leg curl machine instead 
- Lay on the floor face down 
- Bring your foot towards your glutes
- Keep your hips on the floor and don't rotate your body
- Engage your hamstrings and glutes as you pull

Laying Hamstring Curl

- this video is showing ways to start processing! Can do a normal glute bridge if you aren’t ready to progress.
-Lay on the floor with your hands by your sides
- Push through your heels bringing your hioa of the floor
- Squeeze your glutes at the top

Glute Bridge

Circuit 4

W2/D3

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

Brittany

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 🔥🫶

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 💛🫶

W2/D3

Community

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