Name: Playbook - Hannah Bower - W4 / D1 Legs
Uploaded: 2023-12-12T00:44:19.600Z
Duration: 45 min
Description: W4 / D1 Legs

By far the most mentally challenging workout to get through, but very rewarding to finish!

Trista

My legs are shaking! The booty pump is real with this one. Loved it!

Katie

Flora

Chastity

Tammy

Sara

Nick

Andrea

Jelly legs! ❤️ great start to the week 😊

Bekah

Kicked my a$$!!! I won’t be able to walk tomorrow. Thank you!

Ashley Fitzgerald Maswoswe

Jessica

Wow! My glutes are going to feel that one tomorrow.🍑

Dakota

This one was so hard compared to previous weeks! I love it, ready for more of a challenge, just feel like it went from five out of 10 to 9 out of 10

Erin

Hope Jenkins

Sherise

Dani

Sarah

Tara Amsen

Rylee

It’s confusing when you list the reps like this. Do you mean I need to do 20 reps of lunges per leg?

Hannah Purcell

Awesome leg workout! The ladder portion is killer!!!

Jenna

I will not be able to walk tomorrow I will tell you that right now 😅😂

Arden

Casey

Devin

Brittany

Gabi Rick

This was a really tough workout! I really seen where I struggle, and need to improve. Had to improvise a couple of the moves since I don’t have a full gym at home but overall I did it!

Stephanie

Megan

It was a bit tough as I am 13 weeks pregnant and found I was getting a bit out of breath but I took breaks and modified to stay pain free

Jasmine

Marianne

Blanca

This is a ladder sequence!

Perform 20 reverse lunges, 20 squats, 15 reverse lunges, 15 squats back to back with minimal rest! Once superset is complete rest, 2-3 min before moving on to superset B. 

It’s tough, but you got this! 🙌🏽

It’s designed both legs do 20 but if you need to cut the reps in half that’s ok too.

- Lift knee up
- Step backwards and bring your knee down
- Push off of back foot and lift knee up again

Reverse lunge

- Begin with the barbell supported on top of the traps
- Adopt a hip-width stance with the feet turned out as needed
- Descend by flexing the knees and pushing the hips back
- Continue all the way down, keeping the weight on the front of the heel
- At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward

Squats

Circuit 1

- Start with our feet in a stagger position hip width apart
- Bring your back knee down
- Come up squeezing your glutes
- Your back should be straight through the movement

Lunge pulses

- Step off the box
- Place you foot across your opposite foot
- Bring your knee down to the floor
- Press through the foot on the ground to bring your leg up

Reverse curtsy lunge

Circuit 2

- Make sure your back is in a neutral position 
- Engage your glutes
- can sit on the pad or keep Glutes off. Main point is to feel tension in the Glutes!

- perform 50 reps. Once you hit failure at that weight, drop a few lbs and begin again until failure! Keep adjusting the weight until you finish the 50 reps.

Abduction challenge

Circuit 3

- Push trough your heel extending your leg
- Engage your glute as you push
- Keep your core engaged

Glute kickbacks

- Lay face down
- Pull the weight towards your body
- Squeeze your hamstring and glute as you pull
- Make sure your hips are on the ground during the entire movement

Single leg hamstring curl

Circuit 4

W4 / D1 Legs

Izabela

This is a great first workout for me! I’m just starting my new routine after having my 2nd little one… harder than the first one 😳💪

Ashly Vandenengel

This was the best way to start the day🙌🏼

Sarah Heard

W1 / D1 Full body

Super sore today from yesterdays work out but proud of myself for showing up and pushing even when I wanted to quit.

Elise

Alona

W1 / D2 Full body

Way harder than I thought it was going to be!

W1 / D3 Full body

Had to turn my brain off and just start the workout today, but as always it was so worth it! I love how approachable each movement is, but still really challenges me!

Super sweaty!! I love these full body workouts to get back into the swing of things.

Jade

W2 / D1 Full body

drenched after this one! added an extra set for each and it was killer!

Rachel Macias

Haeley

W2 / D2 Full body

Insane workout. My baby slept 2 hours because he's sick. Came here and focused and sweat so good! Another banger!!!! Loved it

Rebecca Milway

Mods for towel push? Our gym floor isn't really suitable for it. Otherwise, loved it!

W2 / D3 Full body

The burpees/jump followed up with the push-up mountain climbers were brutal. But! This is the lowest I’ve ever gone on the push-up, so I felt very accomplished.

Christina

W3 / D1 Full body

OMG. 🫠😂 love these challenging workouts because I’m discovering I can do so much more than I thought I could!

Sweating In places I didn’t even know I could sweat fi

Enjoyed the variety of movements and exercises- new sets that I’d never done before!

Krista Keil

W3 / D2 Full body

Super sweaty and stronger than last week!!

Loved! Love the variety in this program. Short bursts and on to something different  but using the same muscles for a good burn! Excited (but sad) to wrap this program next week.

W3 / D3 Full body

Kaci Lynn

Bobbi

I did not want to do this tonight but I did the 1200m row to sub the run and got going. Definitely wanted to stop when I saw banded walks (I don’t pre-read haha) but I muscled through. Thanks for another great one!

W4 / D1 Legs

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