Name: Playbook - Hannah Bower - W4/D3 Lower Body/Glutes
Uploaded: 2023-12-12T00:44:19.918Z
Duration: 35 min
Description: W4/D3 Lower Body/Glutes

Katie

This one get me good every time.  I did up my weight this time though 🙌🏼

Jessi

Brittany

Had to cut the very last round of circuit 3 because my son woke up but I feel good about waking my butt up early to move! 

Good workout. Felt like my HR was low on second circuit but my legs are feeling it!

Emily

I’m exhausted but loved every minute of it

Delaney

Instructions could be clearer. If unilateral, is it reps per side each round?  Doggie series, would be good to have description of each variation.

Angela

BURN!!

My butt was on fire! Thanks for this!!

Alona

Great! I’m noticing some lower back “pain” - it’s more of an ache when I do certain things (i.e. courtesy lunge, good mornings, etc.) I really try to focus on engaging my core, so I don’t know if it’s poor posture or if I should be stretching?

Kate

Rebecca Milway

Oh man, the burn is so real!  My tush is on fire 🔥🔥

Danielle

Kicked my butt (literally😜)! Thanks for another amazing workout!

Monique C

Great leg workout before work! Makes me ready for the day!

This workout did not come to play! Been taking it slower due to moving and not having my usual workout space but damn if this was not the best workout I’ve had in awhile. As always loving the program + the workouts! 😁

Jenna

Challenging in a great way! My legs are on fire!

Amber McIntyre

Camie

Killed me! Such a great workout! However I think my butt is about to fall off 😅

Janell Turner

Hannah

Great! My legs and glutes are jello but I am seeing great results from this program!!

Caitlin

During the first round of the squats and curtesy lunges, I was grunting so loud that my husband came running and asked if I was okay 😂 This was a BURNER!

Alexa Gruener

Today was my first time trying rooted energy before my workout. Legs are always hard for me but I felt like I could keep going. Thank you for a great drink to give me the energy to push through. 

Congratulations on your new little man, he is beautiful. I too am a momma to two boys and it is the best.

Tara Amsen

GLUTES SO DEAD!! loved it!! Wasn’t sure if the single leg reps were supposed to be on both legs but by the time I got to doggy abductions I could barely get through half the reps 💀

Kaylyn

I think this took me a lot longer than 35 minutes, but maybe I was taking longer breaks/taking longer on the non-times exercises

Holly

I loved the whole workout except the doggy abduction series. 
Am I reading the instructions correctly? 
20 (reps per variation) x 6 (variations) = 120 x 2 (legs) = 240 x 3 (sets) = 720 reps total in the entire doggy abduction series? 

Please tell me I am reading this wrong because that seems extreme. Kills my knees and takes forever? 

In general when I do the workouts I am within the estimated time by 10 or so minutes. But if it contains this series I don’t stand a chance.

Danica

Gwen

There were 6 different doggy abductions demo started in the video. Are you meant to do 20 reps of all 6, for both legs?

Kelsey

Omg! I will not be able to walk tomorrow! I love had this workout made me push myself! Thanks!

Amanda

I feel like I get a better workout with yours than I did at the gym. Can’t wait for your resistance bands to be back in stock...I swear I spend 1/2 the time fixing my band that rolled

Anna

Should have a bubble bury after this one 😳🤗

Warmup:
• Run 1⁄2 mile or 5 min jump rope- jump in place if no rope!
• 20 gate swings
• 15 spider mans
• 10 RDLs
• Alligator chops and cross overs until warm

Workout:

Workout: Lower Body/Glutes
A1: Squats (Resistance/DB)
A2: Curtsy Lunges (Resistance/DB)
Reps: 2x 20, 15, 12, 10, 8, 5, 16

B1: Glute Bridge (Resistance/DB)
B2: Frog Hip Thrust (Resistance/DB)
B3: Single Leg Glute Bridge
Reps: 3x 20 each

C1: Doggy Abduction Series–Can use ankle weights 
C2: Lateral Swoops(1minute)
Reps for C1: 3x 20 each way

A1: Squats (Resistance/DB)
A2: Curtsy Lunges (Resistance/DB)
Reps: 2x 20, 15, 12, 10, 8, 5, 16

- Place a band above your knees and hold two dumbbells above your shoulders
- Flex at the hips and knees to come down
- Come down until your upper thigh is parallel to the floor
- Push through your heels to come up

Squats (resistance/db)

- Start in a wide stance with one foot behind and across your front foot
- Bring your back knee down to the ground and come up a couple of inches

Curtsy lunge pulses

Circuit A

B1: Glute Bridge (Resistance/DB)
B2: Frog Hip Thrust (Resistance/DB)
B3: Single Leg Glute Bridge
Reps: 3x 20 each

- Push through your heels raising your glutes off the floor
- Squeeze your glutes at the top
- Open and close your legs una controlled motion

Glute bridge (resistance/dB)

- Push through your heels raising your glutes off the floor
- Squeeze your glutes at the top

Frog hip thrust (resistance/dB)

- Push through your heel raising your glutes off the floor
- Squeeze your glutes at the top
- Keep one leg up through the movement

Single leg glute bridge

Circuit B

C1: DoggyAbductionSeries–Canuseankleweightstoo
C2: LateralSwoops(1minute)
Reps for C1: 3x 20 each way

Doggy abduction series

- Start with a wide stance and a band above your knees
- Step sideways bringing your hips down and back up
- Make sure your knees are aligned with your foot

Lateral swoops

Circuit C

W4/D3 Lower Body/Glutes

So good! Got me moving which I so needed!

Tiffani

It was a moderate workout which was fine for at home w/o equipment. My only issue is the timer gets reset if you press other buttons and there us no pause so you lose progress again and again.

Mollie

Awesome and quick way to get a good workout in when you’re strapped for time!

Catherine

W1/D1 Full Body HIIT Circuit

Sabrina

Holy moly! Some of that was tough! Glad I’m getting in the routine to workout more consistently.

Monica

W1/D2 Full Body HIIT Circuit

Very nice one to do on t back porch on a crisp spring afternoon

Samantha

W1/D3 Full Body HIIT Circuit

With a couple of smaller breaks during high cardio exercises, I took some much needed deep breaths, and freaking nailed it!!! I didn't think my knees would handle the last exercises so I used the staircase handle to help assist me when needed!!! This workout was pure 🔥💪👊🦵🍑🥵😍

Lindsay

I just finished my 5th workout and I have never worked out like this. It was pretty challenging to me. I loved switched things up and looked forward to the workout every day.

Devaughna

W1/D4 Full Body HIIT Circuit

That was a little tougher had to modify a little.

This definitely for my heart pumping! So good!

Keri

W1/D5 Full Body HIIT Circuit

Whoever knew a towel could cause so much pain 😂

That challenged my abs and hammies more than they're used to, I love it!!! 🥰🔥💪👊🦵🍑🥵

Fire man fire 🔥!! Ab roll out looked so easy couldn’t do it but tuck up’s made me feel good😇Thank You Hannah 😘

Gurpreet

W2/D1 Full Body HIIT (Bands & Weights)

I am loving your workouts with resistance bands!

This kind of workout is also challenging and strengthening!! 💪🏼💦

Carina

Used moderate resistance bands for the legs and mild resistance bands for my upper body. Wow my tank is toast, but feeling strong AF!!! 🤪🔥💪👊🦵🍑🥵

W2/D2 Full Body HIIT (Bands & Weights)

I amaze myself every day at how much I'm capable of! I'm more flexible because of this circuit and I'm proud of my accomplishments!!! A little progress each day can add up to big results!!! 🔥💪👊🦵🍑🥵

W2/D3 Full Body HIIT (Bands & Weights)

My husband and I are on vacation, but that doesn't mean I can't make 30 minutes for me time!!! I was able to get in a good sweat this morning!! I used my sliders, medium resistance band, 5lb and 10lb dumbbells!!! 🔥💪👊🦵🍑🥵

Sitting all day today so starting my day with one round. :)

Jen Burke

W2/D4 Full Body HIIT (Bands & Weights)

Finally got the motivation to start my workout today!! I only did my workout once within the past week almost. I haven't felt like myself recently. Once I started and put on some good music, I rocked it out!!! Feeling great today!!! 🔥💪👊🦵🍑🥵😍

W4/D3 Lower Body/Glutes

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