Name: Playbook - Sami Bossert - Glutes & legs - cable (60-75 minutes)
Uploaded: 2023-03-01T18:04:10.451Z
Duration: 60 min
Description: Glutes & legs - cable (60-75 minutes)

Leah

McKenna

- Squat with alternating backward lunge 3 x 20
- Cable kickback on bench 3 x 15
- Gluteband walking squats 3 x 20
- Single leg deadlift (cable) 3 x 12
- Cable btb kick out 3 x 12
- Cable glute circles 3 x 10
- Cycle 1 x 20 minutes

- Squat center 
- Lunge one leg back as you keep your shoulders in line with the hips 
- Return to center squat and transition to other side 
- Keep the front heel driven into the ground as you lunge

Squat with alternating backward lunge

- With a bench close to a cable structure, loop cable around the arch of the foot (leg closest to the machine) 
- From quadruped (with on arm holding onto cable structure for support), lengthen leg straight back into a kickback motion 
- Keep spine in neutral and core engaged

Cable kickback on bench

- Place band just above knees 
- Starting with feet together, bend at the knees and step on foot to the front in a diagonal line bending into a split squat position 
- Repeat on other side moving forward 
- Walk forward and back staying as low as possible 
- Spine stays in neutral

Glute band walking squats

- In a staggered stance, drive front heel into the ground as you lengthen the back leg and tap back toes to the ground 
- Hinge at the hips, as your reach the cable forward and lift your back leg into the air  (spine stays in neutral) 
- Pull cable back as you drive the front heel into the ground to activate the glute 
- This move is like a pendulum

Single leg deadlift (cable)

- Anchor cable low 
- Place cable around foot farthest away from the anchor point 
- Hinging forward slightly, place the working foot behind the stabilizing foot 
- From that position, lift the working leg in a diagonal line up towards the ceiling behind you, keeping the spine in neutral (no movement in the lower back)

Cable BTB kickout

- Place cable loop around arch of working legs foot 
- hinge forward (hold onto machine for support) as you lift the working leg in a diagonal line behind you activating the glute 
- From that point of activation, move the foot in a circle keeping the leg lengthened 
- Be sure to keep spine in neutral and core engaged

Cable glute circles

Cycle

Glutes & legs - cable (60-75 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!!

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

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Amazing!! One of my favorite workouts so far!

Ashley

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Caitlin

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

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This was perfect for a quick burn. Didn’t feel like I was doing much but when finished I felt it 👌🏼🔥

Glutes & legs - cable (60-75 minutes)

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