Name: Playbook - Hannah Bower - W4/D3
Uploaded: 2023-12-12T00:44:19.693Z
Duration: 30 min
Description: W4/D3

Lauren Castro

Sherise

Ashley

Nadiia

Warm Up:
• Jog 3 minutes on treadmill
• SRDL
• Watch video for reference 

Workout:
A1: Squats (add weight)
A2: Reverse Lunge (add weight) 
B1: All 4-Way Cable Kicks
C1: Side Leg Press
C2: Resistance Band Side Tap
D1: Hamstring Ball Curls
D2: Hamstring Glute Bridge on Bosu Ball

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

- Start with your feet shoulder width apart
- Flex at the hips and knees to come down 
- Come down until you break parallel or go below for more glute engagement
- Push through your heels engaging your quads and glutes to come up
- Keep your chest up

Squats (add weight)

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

Reverse lunge ( add weight )

Circuit 1

Make sure you don't use your back for momentum

All 4-Way Cable Kicks

Circuit 2

- Place your foot on the leg press platform
- Flex at the knee bringing the platform down in a controlled motion
- Keep you back on the pad throughout the movement
- Push through your heel extending your leg to bring the platform up

Side Leg Press

- Place the band around your feet
- Bend at the knees and bring your hips down 
- Step out with one foot
- Tap the floor and return to the initial position

Resistance Band Side Tap

Circuit 3

Do as many single leg extensions and finish the rest of reps together.

- Push through your heels 
- Bring your glutes off the floor
- Squeeze your glutes at the top
- Keep your core engaged

Hamstring Ball Curls

- Push through heels elevating your hips
- Squeeze your glutes at the top

Hamstring glute bridge on bosu ball

Circuit 4

W4/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

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. 💀💀💀

W3/D3

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.

W4/D2

Dead..im dead and walking out of the gym funny

W4/D3

Community

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