Name: Playbook - Sami Bossert - Glute Burn Out - Gym Edition
Uploaded: 2023-03-01T18:04:10.597Z
Duration: 10 min
Description: Glute Burn Out - Gym Edition

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

i did these at the end of my leg day & am obsessed 😭 they burned so badly but i know it was a good burn ♥️♥️♥️

Regan Carsey

Requested by you ! Finish your leg or glute days with this burn out workout that should take you no more than 10 minutes to complete. Give it your all! 🤟🏼

Finish your leg or glute day with this 10 minute glute burn out workout . 4 moves, 2 rounds .  Circuit form. You best feel your glutes after this!!

• position yourself under the smith machine bar, bar pad wrapped around the bar to aid in comfort on your pelvis 
• place the bar on your pelvis, balls of feet together and knees flared outward
• perform a hip thrust and press your hips up to the ceiling
• these are for SPEED! Keep them under control but speed them up !

Speed Frog Pumps (Smith Machine)

Equipment : gluteband, bench, smith machine bar (or something higher to place your feet) 

• position the bench away from the bar enough to properly dip your hips down to the ground and thrust up (you may need a couple trial reps to get the distance just right) 
• place feet in bar and upper back on the bench, glute band around thighs 
• spread your knees to get resistance against the glute band and hold that squeeze the entire set ! 
• dip your hips down to the ground and thrust all the way up 
• press thru your heels

Deep GB Thrust

• lay your upper body on a bench with your pelvis right at the edge of the bench, legs resting down the side
• hold onto the bench with your arms, balls of feet touching/close together and knees flared out 
• squeeze your glutes, press your feet together and raise your feet up to the ceiling 
• hold the squeeze at the top for 2 seconds and slowly lower down

Diamond Hyperextensions

• position yourself on the Hyperextension machine (adjust the height to allow you to bend at the hips properly) 
• on the platform, point your toes out and flex your feet - this foot position will help engage the lower glutes more 
• round your back and keep it rounded during the entire move! 
• squeeze your glutes and raise your upper body from the bent position 

* add a little weight (10-15lb) if these reps are too easy for you

Hyperextensions - lower glute focused

Glute Burn Out 1 - Gym

Glute Burn Out - Gym Edition

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

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.

Glute Burn Out - Gym Edition

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