Name: Playbook - Hannah Bower - W2/D3
Uploaded: 2022-10-07T01:30:03.792Z
Duration: 50 min
Description: W2/D3

Whitney

Cady

Katie

Dynamite!! Love your workouts so much! I look forward to them every damn time!

Markie

Sherise

Amazing!! Love a good leg day from you!! Thanks :)

Megan

I believe it was the second circuit? was labeled as having four rounds go it with a 12-8-5-10 reps in the description, when you watch the video it says only one round of 12

Erin

Nadiia

Workout:
A1: Smith Machine Sumo Squats
A2: Hip Thrusts (using a straight bar works)
B1: Side Step Up
B2: Lateral Bench Hops
C1: Side Leg Press
C2: Kettle Bell Hip Swing
D1: Machine Abductions - 6-way

Cooldown:
x Stretch – watch video for reference

Place feet a foot or further out in front of you. Lean back into bar. Feet further then shoulder width apart.

Smith Machine Sumo Squats

- Place your upper back on a bench
- Hold the barbell on your hips
- Push through your heels bringing your hips up
- Squeeze your glutes at the top

Hip Thrusts (using a straight bar works)

Circuit 1

- Place your foot on and elevated surface
- Keep your chest up and core tight
- Drive your opposite knee up
- Push through the leg in the elevated platform

Side Step Up

- Place on foot on the bench
- Hop and place your opposite foot on the bench 
- Use your arms for balance and momentum

Lateral Bench Hops

Circuit 2

- Sit on the bench sideways 
- Place your foot on the platform 
- Keeping your glutes on the bench push the platform away from you
- Engage your quads and glutes

Side Leg Press

- Hinge at the hips
- Explode forward pushing the kb up
- Squeezing your glutes 
- Don’t lift the kb with your arms, use the momentum from your hips

Kettle Bell Hip Swing

Circuit 3

- Push the pads out in a controlled motion

Machine Abductions - 6-way

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!

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

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 💛🫶

W2/D3

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