Name: Playbook - Sami Bossert - Glutes & Legs - Home [45 minutes]
Uploaded: 2023-03-01T18:04:10.709Z
Duration: 45 min
Description: Glutes & Legs - Home [45 minutes]

Amanda

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😊

Jessica

Oh my gosh!  The burn 🔥.  That set with the double lunges into SDL 😮‍💨

Kelly

Great leg workout without putting too much strain on the joints. ⭐️

Nicole

An absolute killer of a leg day! I’m definitely going to be feeling this one tomorrow!!

Courtney

Kasia

Michele

we’re keeping this workout straight forward : progressive overload workout 

5 moves
3 rounds 
Starting the first set with a bit lighter weight to be able to hit the recommended reps. 

With each set, increase your weight by 5-10lbs. Longer breaks may be needed as this workout will be heavier with each set. 

The final set on a few of these moves, drop the weight by half and perform the move until failure (this is with GOOD FORM)

• grab a dumbbell (15-45lbs) 
• elevate both heels on a plate (or a book about 1-2” thick) 
• heels somewhat close together and toes pointed slightly outward 
• hold dumbbell at chest and lower yourself down into a squat 

If there a “to failure” set, drop the weight entirely

Elevated Heel Goblet Squat

• hold dumbbell to chest as you take one foot behind you into a backward lunge
• pulse once 
• come back to starting position 
• the same leg that went back will be the leg
that goes up to the sky during the SLD
• 1 foot will stay stationary during all of the reps for one leg. Don’t forget the other leg

Backward lunge into SLD

• feet stance slightly wider than shoulder width, toes slightly pointed out 
• hold dumbbell at chest for best movement 
• Perform a 2 quarts then move one feet outward and perform a lateral lunge (one leg is straight while the other is bent)
• Press back up to starting position using the heel of your bent leg 
• double squat again
• Perform the lateral lunge on the other side 
• that’s 1 rep!

Double Squat with Alternating Lateral Lunge

• keep your foot straps on and grab a Swiss ball (one of the larger balls would work best to lay on top of) 
• secure the resistance band hook to the top loop on your footstrap (aim for one of the 4 thinner bands and clasp both hooks to the top footstrap loop)
• position yourself on the Swiss ball, far enough out to allow your leg to stretch out and bend with resistance against it 
• flex your foot as you curl your leg up

Don’t forget the other leg !

Banded Single Leg Ham Curl

• secure the band hooks to the top loop on your foot straps 
• lean forward, core engaged, back parallel to the floor 
• with a bent knee, press your foot back and up, squeezing your glutes 
• slowly lower to starting position 

Don’t forget other leg !

Banded Glute Kickback

Glutes & Legs - Home [45 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!!

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

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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

Jennifer

Saryn Johnson

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

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

Jordyn Morgan

Karina frazier

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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]

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

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]

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.

Glutes & Legs - Home [45 minutes]

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