Name: Playbook - Hannah Bower - W3/D1
Uploaded: 2023-12-12T00:44:19.395Z
Duration: 30 min
Description: W3/D1

So good! I couldn’t do a side leg press but I was able to do a “normal one”

Ashley

Sherise

Like always hard 🤪🤪🤪😓😓😓

Nadiia

Warm Up: watch video

SRDL Tips
• Place feet a couple inches apart standing up right with stomach engaged and pulled in.
• Keeping back straight and up right, sit your hips back while maintaining stiff knees. The dumbbells will fall towards your shins, pause.
• With a straight back, use your hips to pull back up. 

Workout:
A1: Elevated Sumo Squats
A2: Walking Lunges
B1: Kneeling Resistance Band Hip Thrusts
B2: Split Squat (back leg on bench)
C1: Side Leg Press
C2: Resistance Band Toe Walk
D1: Machine Abductions
D2: Machine Adductions

Cooldown:
• Stretch – watch video for reference

•Place feet a couple inches apart standing up right
with stomach engaged and pulled in.
•Keeping back straight and up right, sit your hips
back while maintaining stiff knees. The
dumbbells will fall towards your shins, pause.
•With a straight back, use your hips to pull back up.

Warmup - SRDL

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

- Start in a wide stance with your toes pointing out
- Hold the db with your arms extended 
- Come down flexing at the knees and hips
- Push through your heels to come up

Elevated Sumo Squats

- Step forward 
- Bring your back knee down to the floor
- Come down until both of your legs are at 90 degrees
- As you come up engage your quads and glutes

Walking Lunges

Circuit 1

- Place your knees on the pad at shoulder width apart
- Bring your glutes back
- Drive your hips forward squeezing your glutes 
- Keep your chest up through the movement

Kneeling Resistance Band Hip Thrusts

- Start in a staggered stance with one foot on the bench
- Bring your back knee down
- Come down until your front leg is at 90 degrees
- Push through your front leg to come up

Split Squat (back leg on bench)

Circuit 2

- Place your foot on the leg press platform
- Bring your knee towards your body
- Lowering the platform in a controlled motion
- Press through your heel elevating the platform
- Make sure your lower back is on the pad

Side Leg Press

- Place a band on your feet 
- Flex at the knees and bring your hips down slightly
- Walk sideways keeping tension on the band

Resistance Band Toe Walks

Circuit 3

1 minute challenge on each without stopping. Once you can't do full range of motion, pulse.

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

Machine Abductions ( as many reps as possible in 1 minute )

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

Machine Adductions (as many reps as possible in 1 minute)

Circuit 4

W3/D1

I’m proud of myself, I finally faced it.. HIIT classes intimidate me so I saved this one for the close to the end of your 4 week leg and glute course. And it wasn’t bad, it was empowering and I feel stronger each class of yours I take. Thank you, 🙏🏽 my body and I are grateful for you.

Athena

W3/D2

Heart rate is 135! Did this workout after 100 flights of stairs in 20 mins on the stairclimber! Another bomb workout Hannah!🙌

Alexandra

I liked this one a lot!  Although 10 rounds seemed like a lot of repetition to me just bc I get bored maybe. Lol and I lost count. 🤦🏻‍♀️

Michelle

I only made it 6 rounds through the lunge circuit. 💀💀💀

W3/D3

Danielle

W4/D1

Away to flag our favorite workouts so we can go back and do them again later without having to search through a bunch of workouts to find our favorites

Heather

I wasn’t able to do the last circuit because I don’t have that gym machine or a ball but I found something to substitute.

W3/D1

Community

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