Name: Playbook - Sami Bossert - Glutes & legs - gym [40 minutes]
Uploaded: 2023-03-01T18:04:10.482Z
Duration: 40 min
Description: Glutes & legs - gym [40 minutes]

Rebecca

Jennifer

Saryn Johnson

Noemi

Jacque

Leah

Perfect leg day workout when I needed something short and sweet!

Sarah Styers

Jessica

Sarah

Kasey

Barbara

Great workout! Very sweaty and to the point, I loved it!

Alexa

Shorter than I’m used to but I am so not complaining!!!

Brittany Himburg

Equipment: Smith Machine & Leg Press

This workout is using limited equipment and may be less than 40 minutes for some of you. Some of these moves can be performed using an Olympic barbell and squat rack as modifications.

• Place bar behind neck and resting comfortably on shoulders
• Position feet in a wide sumo stance and shoot 2 feet in front of you (you’ll slightly lean back into the bar
• Keep core engaged and shoulders relaxed
• Lower into the squat, keeping your feet flat and weight on your heels 
• Push back up with all the weight in your heels and squeeze your glutes at the top 

Adjust weight to accommodate the required reps

Sumo Squat (Smith Machine)

• Adjust the Smith Machine bar low enough to allow for your foot to be able to push the bar up 
• Position yourself on all fours slightly in front of the bar
• Position one foot underneath the bar, closer toward your heel and make sure the bar hooks are away from the spikes. 
• Keeping core engaged, press the bar up with your foot (mainly your heel) 
• Go slow and experiment with no weight to light weight to start (as all smith machines vary in resistance) 

** Don’t forget the other side !

Donkey Kick (Smith Machine)

Something new and an exercise that you must use LIGHT WEIGHT (to protect your back due to this stance) and really focus on mind-muscle connection of your glutes and hamstrings 

• Position yourself in a wide sumo stance with bar in front of you
• You’ll lean back while holding the bar and perform a sumo squat - keeping your core engaged and back flat, all weight on heels 
• Perform the squat and raise yourself up, squeezing your glutes 
• At the top, perform a straight legged deadlift with sumo stance feet .
• that’s 1 rep

Sumo Squat x DL (Smith Machine)

• With feet positioned high on the platform and close together, bend your knees and lower the platform toward your chest , keeping knees close.
• Touch your chest with your knees and then push the platform up (all weight in your heels) to the starting position 
• Exhale on the pushing up of the platform 

** increase the weight by 10-20lbs with each set

Narrow Stance Leg Press

Glutes & legs - gym [40 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! 🔥

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)

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

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]

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

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

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.

Glutes & legs - gym [40 minutes]

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