Name: Playbook - Hannah Bower - W3/D2
Uploaded: 2023-12-12T00:44:19.498Z
Duration: 30 min
Description: W3/D2

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

Ashley

Sherise

Mona

Nadiia

Warm Up:
• Watch video for reference 
• 15 SRDL – 5 pounds

Workout:
A1: 20 Second Sprint on Treadmill or ground
A2: 45 Second Wall Sit
B1: Resistance Gate Swings
B2: Lunge Pulses
C1: Side Step Ups
D1: 2 min Leg Press Challenge
***This day is more of a HIIT style leg day. This will help with toning and fat burn***

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

- your sprint will look different than mine.
- push yourself. You want it to feel like max effort at 20 seconds. 
- if you’re not comfortable with an all out sprint go as fast as you feel comfortable

Sprint on treadmill

- Push in to the wall with your back 
- Come down until your legs are at 90 degrees
- Keep your chest up and abs engaged

45 Second Wall Sit

Circuit 1

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

-Stand with feet shoulder width apart with a band around your legs above the knee.
-Drop athletically into the bottom of a squat as you op your feet out wide.
-Stand up out of squat poping your feet back back to shoulder width
-Repeat

Resistance Gate Swings

-Start in a stagger stance with barbell on your upper back and shoulders.
-Lower your left into a lunge at the bottom both knees should be bent at 90 degrees.
-Keeping your feet in place stand up out of lunge to full extension. 
-Repeat

Lunge Pulses

Circuit 2

-Stand next to a box placing one foot up on the box and leaving the other on the floor. 
-Stand up onto the leg on the box.
-Raise the knee of the leg that just left the floor up in front of you to the high knee position.
-Lower yourself back down to starting position.
-Repeat

Side Step Ups

Circuit 3

2 minutes - No stopping
- Full range of motion until you can no longer press continue to short quick pulses
- Don’t lock your knees

2 min Leg Press Challenge - Place Holder Description

- Full range of motion leg press until you can no longer press continue to short quick pulses. 
- Don’t lock out your knees!

2 min Leg Press Challenge

Circuit 4

W3/D2

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

Like always hard 🤪🤪🤪😓😓😓

W3/D1

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/D2

Community

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