Name: Playbook - Sami Bossert - Bands - at home (30 minutes)
Uploaded: 2023-03-01T18:04:10.290Z
Duration: 30 min
Description: Bands - at home (30 minutes)

Jennifer

Great workout! A bit challenging but great!

Samantha

Always challenging no matter the minutes or format !

Paula

Kasia

Great workout! Love the bands and home workouts! Would love to see some cable machine workouts as well! ❤️❤️❤️❤️

Beth

SUPERSET: 3 x :40/:20 
BANDED LATERAL SQUAT
BANDED DEADLIFT

TRISET: 3 x :40/:20 
BANDED SEATED CROSSOVER
BANDED ALTERNATING SPEED CURLS
BANDED SA OVERHEAD TRICEP EXTENSION - KNEELING

SUPERSET: 3 x :40/:20 
BANDED GLUTE KICKBACK - FLOOR VERSION
BANDED FORWARD LEAN LATERAL KICK UP

FINISH EACH SUPERSET BEFORE MOVING ONTO THE NEXT. KEEP RESTS MINIMAL TO KEEP IT UNDER 30 MINUTES. 

*DON'T FORGET BOTH SIDES FOR THIS SUPERSET

- Anchor band at knee height 
- Start with feet together and step banded leg out laterally into deep squat 
- Return banded leg back to the starting position

Banded lateral squat

- Anchor band at bottom of door 
- Place band behind upper mid back 
- Drive heels into ground and the legs slightly bent as you hinge your hips back in space (keep back flat) 
- Move in a slow and controlled manner

Banded deadlift

Superset

FINISH EACH SUPERSET BEFORE MOVING ONTO THE NEXT. KEEP RESTS MINIMAL TO KEEP IT UNDER 30 MINUTES.

- Anchor band low and sit on floor with feet in a V position 
- Cross band 
- Keeping arms lengthened and spine in neutral, lift arms in a diagonal line towards the ceiling 
- Squeeze into upper mid back

Banded seated crossover

- Attach band to doorway 
- Keep elbows squeezed into side body as you alternate curls 
- Palms face each other as you move

Banded alternating speed curls

- Anchor band low 
- Bend arm at a 90 degree angle and extend overhead from elbow 
- Extend arm all the way and squeeze into tricep

Banded SA overhead tricep extension - kneeling

Triset

- Anchor band low and loop around the arch of your foot 
- Keeping hip and shoulders square, kickback working leg 
- Keep foot pointed towards the ground as you extend back 
- Keep spine long, hips square, and low back stabilized

Banded glute kickback - floor version

- Anchor band low 
- Loop band around the foot of working leg 
- Lean forward slightly while keeping shoulders pressed down and hips stabilized 
- Lift working leg in a diagonal line towards ceiling as you engage your core and keep your spine in neutral

Banded forward lean lateral kick up

Bands - at home (30 minutes)

Rebecca

Amanda

I’m always looking for quick workouts now that I’m a mom of two. We have a cable machine at my work and some free weights both there and at home. I also have your resistance bands set. I’d love to see more variation of workouts I could do with those items in 30 mins or less. Love your workouts and Ptula brand! Also love your videos and your sweet family. ❤️

Back - Gym [30 minutes]

Love these workouts! Quick, feel the burn, and no excuse when crunched for time for me

Ivette Subock

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Robin Musilli

Biceps & Triceps - Gym [25 minutes]

Christine

Great quick full body! love the modifications!

Allison

Definitely made me work up a sweat on my lunch!  The pike and reverse dip were a bit awkward and not able to do them with my shoulders.

Kayla

Bodyweight - Home (30 minutes)

Pilar

Wohoo! I pared this workout with another under 30 workout and It feels so good! 🙌

Cables - at gym (30 minutes)

The sweat was reaaaal 💦💦💦👌🏽 Felt amazing after this quick workout 🤗

Sarah

Thank you for this great workout that doesn’t have burpees, push-ups or bulgarian lounges 😋🤩🤩🤩

Marcela

Dumbbells- Full body (30 minutes)

Tammy

Such a great workout in a short amount of time. Only took me 18 mins and I’m dripping in sweat 🤩

Full Body - Dumbbells [30 minutes]

I love these 30-mins workouts! Please add more whenever you can 🤩🤩😍

Maryann

Great quick workout! Sweat ahead in 25m!!

Full Body - Home OR Gym [30 minutes]

Made this into a TABATA style workout 40sec on/ 20 sec rest for 4 rounds. Nice 16min workout  to fit my schedule today 😮‍💨 🙌

Bands - at home (30 minutes)

Community

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