Name: Playbook - Sami Bossert - Advanced Legs - Gym Edition [75 minutes]
Uploaded: 2023-03-01T18:04:10.674Z
Duration: 75 min
Description: Advanced Legs - Gym Edition [75 minutes]

Sara Thompson

Nehq

My legs feel like strong jello! Thank you! Haha!

Michelle

Equipment: 
• Olympic barbell / plates
• BOSU ball
• Dumbbell (20-40lb)  


This workout isn’t for the weak hearted. 🤢 Do your best with each rep and set. Complete each exercise before moving onto the next exercise . Depending on how heavy you’re lifting, take longer breaks (1-2 minutes) in between each set.

- Keep your chest up
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

WARM UP - Walking Lunge

As a warm up, make this stretch more dynamic - which means you can move back and forth slowly every few seconds. Make sure to get a good stretch in

**don’t forget each side!**

Deep Lunge Stretch

• RDL stands for Romanian Deadlift 
• feet shoulder width apart, flat on the ground 
• with a neutral spine and shoulders relaxed and core in a neutral position, push your butt back as you lower your upper body toward the ground 
• keep the barbell close to your legs and stop at your shins, maintaining a flat/neutral spine 
• lift your upper body back up to standing position 
• feel the stretch in your hamstrings and burn in your glutes! 

** with each set, increase the weight by at least 2-5lbs each side until your FAILURE set, drop the weight by half!! **

Barbell RDL

• Position yourself with your back foot resting on elevated platform (bench or step)
• Give yourself a wide enough stance to engage more glutes and hamstrings 
• Lower yourself down to the floor, knees bent, inhale on the descent, feel the burn in your glutes and the stretch in the opposite hip flexor and quads 
• Press up with your front heel, exhaling on the ascent 

** don’t forget the other leg! **

Plated Bulgarian Split Squat

• place dumbbell between feet, holding it tight 
• knees on the top of a BOSU ball, elbows on the ground and core tight 
• keep a slightly bend to your hips to better engage your hamstrings 
• lift the dumbbell up to the ceiling, still at a slight angle to avoid the dumbbell from falling 
• toes should be pointed and you will feel your calves in this move! 

If this move is too difficult or you don’t have the right shoes or dumbbells to complete this option, alternative is the traditional leg curl machine

Dumbbell Hamstring Curl

Side lying duo hip abductions

- Keep your chest up
- Step back and bring your knee to the ground 
- Come up and step back further bringing your knee back to the ground 
- Step back to the initial position

BURN OUT : 2-step backward lunge

Advanced Legs - Gym Edition [75 minutes]

Full Body, Core & Glutes - Landmine & Ball

Sylvia

Wow one of the best glute pumps I ever got from a workout! 🍑 😍

Amanda Palmiotto

Glute Isolation on Smith Machine

Great workout! Thank you Sami, it was a nice change of pace and nice to focus on glutes!!

Jessica

That stair circuit was killer to start with!! Will definitely be adding it to my warmups on glute days 😍

Heather

Finished with stairs and warmed up on treadmill Incline and now I'm dead🔥🔥🔥🔥🔥🔥

Skye Beasley

Glutes - gym (75-90 minutes)

Amazing!! One of my favorite workouts so far!

Ashley

Sara GONZALEZ

Shane

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Danielle Keeling

Caitlin

Side donkey kicks were a challenge but this workout was a real spicy one! 🔥

Leah

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McKenna

Glutes & legs - cable (60-75 minutes)

This was perfect for a quick burn. Didn’t feel like I was doing much but when finished I felt it 👌🏼🔥

Jaclyn

A great glute workout after taking 2 weeks off to get your body moving again!

Briana

Kimberlee

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Rebecca

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Saryn Johnson

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Such a good burn, especially when I lift heavy!!

Amanda

Straight forward glute workout & got me sweating! Loved it!

Jordyn Morgan

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Krystal

Cynthia

Celeste

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Stacie

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This was great to finish my 5th day of the program. Started with some cable work for my glutes and finished with this and core! Winner!!!!

Cassey

Ohoud

Sarah

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Did it after a 25 minutes legs day. It was terrifyingly burning with just the 1 set 🍑🔥🔥🔥🔥

Jennifer O

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Jenessa

Hamstrings - Gym [45 minutes]

all the parts of the legs that may usually get left out in a workout… are not left out in this one. 🙌🏼 what a burn!

Sondra

This one was a great workout!! Definitely needing a minute after every set… you can do this at home as long as you have a barbell!

Paxton

What a good leg workout. I made it into a superset bc I had limited time in the gym. Thanks Sami!!

Bailey

Intermediate Legs - Gym [75 minutes]

Love the backward lunge into SLD! 🔥 I could feel the tension burn in that stationary leg on rep 8!

Wow!!! This is so good for a home workout!! Intense, but could still get it done!! Thank you Sami😊

Glutes & Legs - Home [45 minutes]

Greatest glutes burner ever 🍑🔥🔥🔥I tripled the reps in the last set of 3 exercises, amazing!!!🔥🔥🔥🔥

Kelly

Glute Activation & Warm Up [10 minutes]

Paired this workout with the glute activation warm up 🤌🏽.  Add some weight to the glute bridge set for a harder workout 🔥

The best glute burn! Loved this one 🔥❤️

Brenna

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Noemi

Amazing Glute session! Definitely saving this one.

Krystle

Glutes Galore - Gym #2 [75 minutes]

Perfect workout for busy mom. Bulgarian split squats forever my enemy

Amazing workout!!! My legs were on fire. Thanks

Melissa Beltre

Glutes Galore - Gym or Home #1

Jacque

Lisa

An excellent booty burn in 25 minutes! Legs are shaking! 😬🙌🏻

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The booty burn is REALLLL 🔥🔥🔥🔥

Lauren

Amber

This was great! I added some extra things as I felt it was a bit short for my liking.

Heavy Glute & Hammies - Progressive Overload [60-75 minutes]

Was able to do at home!  Just need to substitute with dumbbells.  Still got a good workout

Let me see you wobble! Legs like hello! 🔥

Beth

Legs, Glutes & Calves - Gym [60 minutes]

Loved this workout!!! I can feel it in my glutes.

Elena Frias

Glutes and abductors on 🔥🔥🔥 Ended up all sweaty 🥵💦 Thanks Samy 👌🏼

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This is the workout you want if you want to feel sweaty, accomplished, strong...such a good one!!

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Great and quick just to the point! 😍 can’t wait to start the fall challenge!

Samantha

Kasey

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I love how quick and sweaty these workouts are!

Sophia

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Nicole

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Done this bad boy twice now and it never gets old! 🥵

Alicia

Anonymous

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Michael

Okay Sami I see what you did here…. Decided to 🔥 the glutes.  More like this please!!!!!

The last workout “frog” at how many weeks of pregnancy it’s not safe?

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These big sets kill me but this was just what I needed to get back into it after a couple weeks falling off track. Great booty workout and easy to adjust difficulty with weight.

Advanced Legs - Gym Edition [75 minutes]

Community

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