Name: Playbook - Hannah Bower - W4 / D4 Legs
Uploaded: 2023-12-12T00:44:19.706Z
Duration: 45 min
Description: W4 / D4 Legs

Tammy

Sara

I do these from home and I mainly use bodyweight and these workouts still kick my butt. Only one workout left in the four week full body!! 🤩⭐

Caitlin

Wow amazing!!! Really got a good sweat! Perfect timing because baby is still napping lol!

Michael

Erin

I started the 4 week program over again 3 days in! Starting everything backwards!!!

Sarah

Booty is on fire!!! This workout was phenomenal for legs today.

Jenna

Jess

Great workout, just a bit difficult finding alternatives for the moves I don’t have the equipment for.

Stephanie

16weeks pregnant and this was a perfect mix

Jasmine

Amazing but fes of them I dis just once because I have four opérations on my left knee but I tory To do my best but I like it a lot my goal is To try To recover one part of my energy and ou strenght sorry for my american I am greens best regards thanks for all you are an inspiration for me

Loly

- Start with your feet shoulder width apart
- Step back behind your opposite foot
- Come down until your knee almost touches the floor
- Push of your front foot coming back to the initial position

Curtsy lunge

- Place your upper back on the bench
- Push through your heels to come up
- Squeeze your glutes at the top

Hip trusts

Circuit 1

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

Glute kickbacks

- Lay on the floor with your hands by your sides
- Push in to the ball with your heels and lift your hips off the ground
- Extend your legs with-out lowering your glutes
- Pull the ball in using your legs
- Your abs should be tight during the entire movement

Stability ball hamstring curls

Circuit 2

- Make sure your back is in a neutral position 
- Engage your glutes

Abduction challenge

Circuit 3

- Place the right foot on the bench
- Step on the bench by extending the hip and the knee of your right leg   
- Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well
-  Step down with the left leg by flexing the hip and knee of the right leg 
 - Return to the original standing position by placing the right foot of to next to the left foot on the initial position
- Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg

Bench step ups

- Push through your heels to come up
- Squeeze at the top
- Keep your core engaged

Stability ball bridges

Circuit 4

W4 / D4 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!

Casey

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!

Trista

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!

Katie

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!

Rach

W3 / D4 Full body

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

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

Flora

W4 / D1 Legs

Nice little pump!!! Loving the quick workouts right now!!!

W4 / D2 Upper Body

My core is on FIIIIIREEE! Loved this one!

Terri

Great sweaty workout! Did an extra round instead of a sprint and loved it 🔥

Nikyla

W4 / D3 Fullbody

Hard but so gratifying! I felt like a champ powering through

This was a great workout but the instructions weren’t quite clear- deadmill: wasn’t sure if it was supposed to be on an incline? Was difficult to get to a sprint speed quickly only for 10 sec and then walk. The jog at the beginning wasn’t clear- was it a warm up? Wasn’t sure how many sets were supposed to be done on the weights.

The workouts were great! I added extra sets when I felt the need to push myself further!

W4 / D4 Legs

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