Name: Playbook - Hannah Bower - W3/D3
Uploaded: 2023-12-12T00:44:19.517Z
Duration: 30 min
Description: W3/D3

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. 💀💀💀

Ashley

Sherise

I loved it. But I wondered if there’s were to be divided between each leg or 10 reps per leg for 10 rounds etc?

Cierra

Shreya

Nadiia

Holy moly that lunge triple set! So good!!!

Sarah

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

Landmine Sumo Squat Tips
• Hold the bar with both hands by your chest
• Feet further than shoulder width apart, slight turned out.
• Sit back onto your heels and begin to squat. Do not let your knees roll inward. Engage your stomach by pulling it in. Keep back up right

Workout:
A1: Landmine Sumo Squats
A2: Resistance Gate Swings
B1: Reverse Lunge
B2: Curtsey Lunge
B3: Forward Lunge
C1: Resistance Band Squat Abductions
C2: Side Leg Press
D1: All 6-Way Kneeling Abductions

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 - Bowlar SRDL

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

- Hold the bar with both hands by your chest
- Feet further that shoulder width apart, slight turned out
- Sit back onto your heels and begin to squat 
- Engage your stomach by pulling it in
- Keep back up right

Landmine Sumo Squats

- Start in a squat position 
- Hop extending your legs and bringing your feet together
- Hop returning to the initial position 
- Keep your chest up

Resistance Gate Swings

Circuit 1

Do set of exercise A, then go immediately into a set of exercise B then go immediately into a set of exercise C

- Start in a shoulder width stance
- Step back with one leg
- Come down until both legs are at 90 degrees
- Push through your front leg to come up
- Keep your chest uo

Reverse Lunge

- Start in a shoulder width stance
- Bring your foot back and across your opposite foot
- Bring your knee to the ground
- Push through your front leg to come up

Curtsy Lunge

- Step forward keeping your chest up and your back straight
- Bring your back knee to the ground
- Return to the starting position engaging your quads and glutes

Forward Lunge

Circuit 2

-Stand with feet just outside shoulder width while a band is around your legs just above the knee.
-Squat down to bottom of the squat and hold position.
-Press one knee at a time outward adding resistance to the band and activation your abductors.

Resistance Band Squat Abductions

- 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

Circuit 3

-Attach an ankle cuff to a low cable pull and perform this mixed variety of abductions and lifts.

All 6-Way Kneeling Abductions

Circuit 4

W3/D3

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

Like always hard 🤪🤪🤪😓😓😓

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

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/D3

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