Name: Playbook - Hannah Bower - W5/D4 Legs
Uploaded: 2023-12-12T00:44:20.036Z
Duration: 35 min
Description: W5/D4 Legs

Sweating my butt off while growing a bigger one😅

Jennifer

Tracy

Definitely my favorite leg! I can barely walk 😅😍

Shayla

Circuit B 2nd and 3rd exercises had glitches and couldn't load

You will definitely feel this one in your legs! My legs are burning after this workout!

Brittney

Taylor Witmer

The lunge to knee drive hop video is the same as the lunge extension

Angela

Was away for 3 days, no gym or equipment, just walking. Glad to be back at’er!!

Alona

Okay lunge knee drives are my absolute favorite!! I'll do a week of various workouts then get back on this the week after, because we will be away and I still want get a workout done

Rebecca Milway

AMAZING 🤩 THANK YOU FOR ALL YOUR HARD WORK!!!

Felicia

Holy legs!! That was super good and done bright and early before I have to work and makes me feel better about having a longer day😊😊

Back at it and am sweating! Great workout as always

Great! One of the exercises has the wrong video.. one of the back lunge ones.. it’s the same video back to back. Thanks for the burn!!!

Vivi

I’m obsessed with your leg workouts!!!! 🤩🔥🙌🏼🥵💯%

Camie

Averee

Michelle

Hi are your lunge to extension and lunge to knee dive hop the same move? The instructional video is the same.

Anna

Nicole

Hannah

Loved this Hannah thank you! 💗 Happy Sunday ☺️

Caitlin

Megan

On one of the supersets, the 3rd video was wrong. It showed the lunge kickback instead of the lunge to knee up hop thing

Holly

Loved it, every minute of this workout! 💪

Circuit B has the same instructional video for two different exercises. 

Great booty burn!

Chelsea

Good workout for almost being done with the program! I felt it was a bit easier than the previous leg days! Which I’m thankful for 🥵

Amanda

Warmup:
• 30 seconds fast feet on steps
• 20 gate swings, 15 spider mans, 10 RDLs
• Alligator chops and cross overs until warm

Workout:
A1: Resistance Dead Lifts
A2: Hip Trusts (Resistance Band)
A3: Sumo Squat (DB)
Reps: 3x 15 each

B1: Lunge Pulse or Hop
B2: Lunge Pulse with Kick
B3: Lunge to Knee Drive Hop
Reps: 3x 30 seconds of each exercise, no breaks between 

C1: Curtsy Lunge Resistance
C2: Squat to Curtsy Lunge
Reps: 2x 20 each

D1: Doggy Abduction Series
Reps: 2x 5-10 reps each way
D2: Standing Glute Activation
Reps: 2x20reps

- 30 seconds fast feet on steps
- 20 gate swings 
- 15 spider mans
- 10 RDLs
- Alligator chops and cross overs until warm

Fast feet on steps

- Hop and land in a wide squat position with your toes pointing out
- Hop and landing in the initial position 
- Make sure your keep your chest up

Gate swings

- Lean towards one side keeping one leg extended
- Reach toward your extended leg
- You should feel it in your hamstrings

Spider-mans

- Come down bending at the hips
- Raise one leg behind you and reach for the floor in front of you
- Keep a neutral spine

RDL’s

- Extend your arms in front of you
- Bring one arm back
- Repeat on the opposite side

Alligators chops (tornado twists) and crossovers until warm

Warmup

A1: Resistance Dead Lifts
A2: Hip Trusts (Resistance Band)
A3: Sumo Squat (DB)
Reps: 3x 15 each

- Start in a narrow stance holding a band
- Hinge at hips to come down
- Keep your back straight

Resistance band deadlifts

- Place your upper back on an elevated surface
- Push through your heels bringing your hips off the ground 
- As you come up squeeze your glutes

Hip thrust

- Start in a wide stance with your toes pointed out
- Flex at the hips and knees to come down
- Push your knees out as your come down

Sumo Squat (DB)

Circuit A

B1: Lunge Pulse or Hop
B2: Lunge Pulse with extension
B3: Lunge to Knee Drive Hop
Reps: 3x 30 seconds of each exercise, no breaks between

- Start in a lunge position
- Keep your core tight and back straight
- Bend your legs slightly and hop up

Lunge hops

- Start in a wide stance with one foot in front of the other
- Bring your back knee down to the ground and hop
- Lift your back foot off the ground kicking up

Lunge to extension

Lunge to knee dive hop

Circuit B

C1: Curtsy Lunge Resistance
C2: Squat Hop to Curtsy Lunge
Reps: 2x 20 each

- Place one foot behind the other 
- Bring your back leg down
- Come down until both are at 90 degrees
- Come up squeeze your glutes

Curtsy lunge resistance

- Start in a shoulder width stance 
- Step back behind your leg
- Bring your back knee down
- Come down until your front leg is at 90 degrees
- Step back and repeat on the opposite side
- Perform a squat jump and repeat

Squat to curtsy lunge

Circuit C

D1: Doggy Abduction Series
Reps: 2x 5-10 reps each way
D2: Standing Glute Activation
Reps: 2x20reps

- Place your hands and knees on the floor with a band above knee height
- Raise your leg 10 reps each way

Doggy abduction series

- Place a band on your feet
- Lift your leg to one side focusing on activating your glutes

Standing glute activation

Circuit D

W5/D4 Legs

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!!! 🔥💪👊🦵🍑🥵😍

W5/D4 Legs

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