Name: Playbook - Sami Bossert - Glutes Galore - Gym #2 [75 minutes]
Uploaded: 2023-03-01T18:04:10.779Z
Duration: 75 min
Description: Glutes Galore - Gym #2 [75 minutes]

Noemi

Amazing Glute session! Definitely saving this one.

Cassey

Krystle

The sweat we are drenched in 🥵🥵🥵🥵
Loved it !!! 🔥🔥🔥🔥

Sarah

As always…love Sami’s glute work!!🍑

Christy

July#2012

Elisha

Glutes Galore Series will be workout splits using multiple pieces of equipment to give you some all-encompassing muscle activating workouts for your lower half - specifically your glutes

EQUIPMENT:
• gluteband
• barbell & plates 
• bench 
• dumbbells 
• cable machine & P’tula footstraps

This is a great warm up for all of your glute workouts ! Really helps activate the gluteus muscles- warming them up and activating the fibers that make up the glutes. 

Now your ready for the workout!

- 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

• place glute band above knees 
• place feet on an elevated surface 
• spread legs apart with knees against the glute band, feeling your glutes and hips 
• maintain resistance against the gluteband the entire set as you squeeze your glutes and press your hips up until your knees, core and chest are all in line with each other 
• press thru your heels

Gluteband Incline Glute Bridge

• gluteband right above knees, feet on elevated surface
• press your hips up and squeeze your glutes the entire set all while you spread your knees out against the gluteband

Gluteband Incline Glute Bridge Hold with Abduction

Glute Warm Up Circuit

• place gluteband above knees, knees bent and feet flat on the floor, upper back resting on a bench or immovable platform 
• place barbell over pelvis 
• keep chin tucked as you press your heels into the ground and thrust your hips up to the ceiling, squeezing your glutes at the top for 2 seconds
** at the top of the thrust, the back of your knees should be at 90 degrees 
• slowly lower down to the ground 

** UNTIL FAILURE SET - if there’s an UF set, drop the weight and perform either with just the barbell OR a little weight on each side. I want you to aim for over 20 reps !! **

GB Barbell Hip Thrust

• 1 leg still a time 
• Push yourself up with all of the weight on your front heel, exhaling on the ascent
• Slowly lower self back down to floor, inhale in the descent 

** don’t forget the other leg! **

Weighted Step Up

• Position yourself with your back foot resting on elevated platform (bench or step)
• Give yourself a wide enough stance to engage more glutes and hamstrings 
• Lower yourself down to the floor, knees bent, inhale on the descent, feel the burn in your glutes and the stretch in the opposite hip flexor and quads 
• Press up with your front heel, exhaling on the ascent 

** don’t forget the other leg! **

Plated Bulgarian Split Squat

Bulgarian Step Circuit

- 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

• lie on your side with knees bent and top leg directly on top of the bottom leg 
• elbow on the floor 
• lift your hips up off of the floor while you simultaneously lift your top knee up toward the ceiling 
• keep your core engaged, shoulder directly over elbow 
• avoid momentum and squeeze your glutes to complete the movement 

** don’t forget each side! **

Side lying duo hip abductions

As a warm up, make this stretch more dynamic - which means you can move back and forth slowly every few seconds. Make sure to get a good stretch in

**don’t forget each side!**

Deep Lunge Stretch

Glutes Galore - Gym #2 [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

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!!!!

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]

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.

Glutes Galore - Gym #2 [75 minutes]

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