Name: Playbook - Hannah Bower - W3/D2
Uploaded: 2022-10-07T01:38:36.349Z
Duration: 50 min
Description: W3/D2

Sherise

Is there really no rest between the first few circuits?

Stephanie

Not sure I’m doing the deadlifts right. Really hurting the lower back

Megan

Jody

Nadiia

Shreya

I weight lifted in high school and eventually was told I looked “bulky” by someone I really cared about (I didn’t know how to calculate calories in vs calories out etc). So, I stopped and started beachbody. I did that for three years and hated myself everyday, even when I was down 20lbs it wasn’t enough. My eating disorders were at the worst possible point and with the help of yo yo dieting I put back on that 20lbs. During quarantine I decided to make a change. I bought your app, started intuitive eating and started saying daily affirmations. My life has changed sooo much! I am loving the beast of a body I am creating, I don’t binge anymore and I’ve lost weight the healthy long lasting way. I am so much stronger than I have ever been. Thank you so much Hannah.

Gabi

Workout:
A1: Elevated Sumo Squats
A2: Resistance Band Standing Hip Thrust to Dead Lift
B1: Lunge Pulses
B2: Resistance Band Gate Swings
C1: Back Extension series
C2: Toe Band Squats to lateral Taps
D1: Machine Abductions-Regular
D2: Machine Adductions

Cooldown:
x Stretch – watch video for reference

- Start with a stance and your toes pointing out
- Hold the kb with your arms extended in front of you
- Flex at your knees and hips to come down
- Come down until you break parallel
- Push through your heels to come up

Elevated Sumo Squats

- Hinge and the hips 
- Come down with a neutral spine keeping your legs extended
- Come down until you reach shin height
- Pull up engaging your hamstrings

Resistance Band Standing Hip Thrust to Dead Lift

Circuit 1

- Start in a shoulder-width stance
- Step back
- Bring your back knee down
- Go up a couple of inches and come straight back down

Lunge Pulses

- Hop landing in a squat position
- Hop returning to the initial position
- Keep your chest up and core tight

Resistance Band Gate Swings

Circuit 2

Do a set of the second exercise immediately after you finished the first exercise.

- Place your thighs on the pads 
- With your arms extended hold two plates
- Bring your upper body down in a controlled motion
- Come up squeezing your glutes at the top

Weighted back extension

- Place a mini-band on your feet
- Bring your hips down 
- Step sideways keeping tension on the mini-band

Toe Band Squats to lateral Taps

Circuit 3

- Push the pads out in a controlled motion
- Engage you abductors and glutes

Machine Abductions-Regular

- Squeeze the pads in with a controlled motion
- Engage your abductors

Machine Adductions

Circuit 4

W3/D2

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

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 💛🫶

W3/D2

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