Name: Playbook - Hannah Bower - W4/D4
Uploaded: 2023-12-12T00:44:19.709Z
Duration: 30 min
Description: W4/D4

Sherise

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

Christina

Nadiia

***This is the first workout in the 8-week more advance program. If you can complete this guide and add weight you are ready to move on! The beauty about fitness is it’s a journey. It’s okay to stay on these workouts for some time until you master them. You can always increase the weight to make them more difficult! ***

Warm Up:
• 2x 1o RDL and Lever – work up to 10 – 15 pounds
• 30x gate swings – work up to resistance band
• Deep Squat hold for 1 minute
• Optional: 4 mph uphill walk on treadmill for 5 minutes or half a mile run. I like to do this on cold days to warmup my muscles.

Workout:
A1: Squats
A2: Reverse Lunge
B1: Lunge Pulses
B2: Reverse Curtsy Lunge
C1: All 6-Way Machine Abductions
***I recommend no weight as a beginner for the 20, 15, 12 series or for the first workout to gage where you are. The next week you do this you can add weight***

Cooldown:
• Stretch – watch video for reference

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 your break parallel
- Push through your heels engaging your quads and glutes to come up
- Keep your chest up

Squats

- Step off of the bench
- Bring your back knee down to the ground
- Push through your front leg engaging your quad and glute to come up
- Keep your chest up and abs engaged

Reverse Lunge

Circuit 1

- Step back 
- Bring you back knee to the ground
- Come down until both legs are at 90 degrees
- Come up a couple of inches and come straight down

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

All 6-Way Machine Abductions - Place Holder Description

All 6-Way Machine Abductions

Circuit 3

W4/D4

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

Ashley

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/D4

Community

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