Name: Playbook - Sami Bossert - Full Body, Core & Glutes - Landmine & Ball
Uploaded: 2023-06-14T15:32:14.819Z
Duration: 60 min
Description: Full Body, Core & Glutes - Landmine & Ball

This one was such a great workout for me personally! Twas' sore for quite a few days! :) Hope you love this workout as well!

Utilizing the landmine setup really engages your entire body in such a unique and exciting way so if you have opportunities to take advantage of this workout, do it! 👍🏼

- Perform with just the bar as this is a warmup 
- Position feet wider than shoulder width, toes pointed out and holding the landmine bar with straight arms directly in front of you
- Lean slightly forward to better engage your glutes
- Press thru your heels as you straighten your legs and lift yourself up from squatting position
- Squeeze your glutes at the top

Landmine Sumo Squat

This circuit I kept a 10lb and a 25lb bumper plate to use for these moves. Keep breaks to a minimum.

• Use a bumper plate as the diameter of the weight is largest for it being a lighter weight (10, 20 or 25lb plate) 
• Hold the end of the bar in front of you, close to your chest and however you feel most comfortable 
• Lean into the plate and place the outer foot ~2 feet outside the end of the bar
• Bring your other leg behind you and into a lunge 

** practice this move by performing a curtsy lunge and at the bottom of the move you should be pretty upright with the bar

** you should feel your outer glute the most 

Engage your core the entire set. Press up with your stationary foot (the heel specifically) 

** repeat on other side

Landmine Curtsy Lunge (15 reps each side)

• use bumper plates! Their diameter is wider to allow for your entire upper back to be supported - but still light enough to power thru these reps and get a nice deep squat ! 
• position your feet shoulder width apart and about 3 feet in front of you
• rest bar on one of your shoulders and lean back on the plate - it might feel a bit weird at first 
• feet planted on the floor, bend at the knees and squat down - you’ll feel your quads for this one! Hold at the bottom for at least 1 second
• Press thru your heels as you lift back up, do not lock your knees 

As a reference, I’m using 25lbs total on the barbell (which is 45lb)

Landmine Hack Squat

• use bumper plates! Their diameter is wider to allow for your entire upper back to be supported - but still light enough to power thru these reps and get a nice deep squat ! 
• position one foot in front of the other. The back foot will be used mostly for support and balance but you should focus as much of your weight on your forward leg
• rest bar on one of your shoulders and lean back on the plate - it might feel a bit weird at first 
• foot planted on the floor in front of you, bend at the knees and squat down - you’ll feel your quads for this one! Hold at the bottom for at least 1 second
• Press thru your heels as you lift back up, do not lock your knees 

** remember to switch legs **

As a reference, I’m using 10-25lbs total on the barbell (which is also 45lb)

Landmine B-Stance Hack Squat (6 each side)

- Hold onto bar in front of you with straight arms
- Maintain a stationary front foot
- Bring other leg back behind you and perform a slightly more narrow lunge then lift the back leg up and push back even further into a wider lunge
-

Landmine Duo Back Lunge (10 reps each side)

Landmine Legs & Glutes

• get into plank position with toes on Swiss ball
• bend a knee and tuck it forward to your chest, lowering it to the floor 
• move back up to starting position and repeat on other leg

Swiss Ball Plank Assisted Toe Tap (5 reps each leg)

• In a plank position with elbows resting on the Swiss ball, legs spread out to help balance 
• Simple enough, push your elbows forward just slightly while keeping the plank position 

That’s it ! It’s small but mighty !

Swiss Ball Plank Elbow Press

Swiss Ball Rollout (Knees)

Stability Ball Core Circuit

This is an OPTIONAL exercise but one I wanted to add as I finished this workout with some calves. 

Increase your weight with each set for these 3 rounds

• position an elevated surface under the smith machine bar - this elevated surface should be really sturdy and about 2-4” from the ground 
• place smith machine bar on your shoulders and balls of feet on the elevated surface 
• once bar is on shoulders, lower your heels to the ground, feeling a stretch on your calves 
• squeeze your calves and lift your heels up as high as you can go, focusing your weight on your big toes

Smith Machine Calf Raise

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

Glutes - dumbbells (60-75 minutes)

Danielle Keeling

Caitlin

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

Leah

Glutes & legs - hacksquat/landmine (75-90 minutes)

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

BODYWEIGHT GLUTES AT HOME (45 minutes)

Rebecca

Jennifer

Saryn Johnson

Glutes & legs - gym [40 minutes]

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

Amanda

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

Jordyn Morgan

Karina frazier

No BS Glutes [30 minutes]

Cardio Warm Up - Treadmill

Krystal

Cynthia

Celeste

Glutes & Legs - Gym [45 minutes]

Stacie

Cardio Warm Up - Step Mill

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

Glute Burn Out - Gym Edition

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

Jennifer O

Glute Burn Out - Home Edition

Sara Thompson

Nehq

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

Michelle

Advanced Legs - Gym Edition [75 minutes]

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

Glutes Galore - Home [30 minutes]

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! 😬🙌🏻

Glutes with Dumbbells [30 minutes]

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 👌🏼

Legs & Glutes [60 minutes]

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

Tuesday: Crazy Legs & Glutes ! [Gym or Home - 60-75 minutes]

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

Samantha

Kasey

Outer Glutes & Thighs [30 minutes]

Glutes ONLY - Gym [30 minutes]

I love how quick and sweaty these workouts are!

Sophia

LIFT & TONE GLUTES - HOME [30 MINUTES]

Nicole

LIFT & TONE GLUTES - HOME - DUMBBELLS [30 MINUTES]

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

Alicia

Anonymous

LIFT & TONE GLUTES - GYM [45-60 MINUTES]

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?

GLUTE ISOLATION DAY - HOME [60 minutes]

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.

Full Body, Core & Glutes - Landmine & Ball

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