Name: Playbook - Sami Bossert - Glutes ONLY - Gym [30 minutes]
Uploaded: 2023-03-01T18:04:10.872Z
Duration: 30 min
Description: Glutes ONLY - Gym [30 minutes]

This one is going to really isolate your glutes in the best way!! Just a few moves to really activate and target all areas of the glutes! 

Pair this with any of the other workouts if you have time, otherwise CRUSH this workout in under 30 minutes!

EQUIPMENT:
• Smith Machine 
• Cable Machine 
• Ptula Foot Straps

• 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)

For this triset, I want you to perform all 3 exercises on one leg before moving to the other leg

For example, clip the cable to your right foot and perform all 3 moves on your right leg before attaching the cable to your left foot and performing the moves

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable Glute Kickback

• Attach foot strap to cable at a low height, approx. 10-20lbs on the cable (start light and see how it feels and how you can move)
• Lean forward as you press your target leg back behind you into a back lunge 
• Come back to standing position (with a bend to your hips, holding onto the cable pole)
• Kick back with the same leg

** this weight should be lighter than your typical cable kickbacks

Cable Forward Lean Back Lunge Kickback

- In a standing position with bent knee, place the target leg behind your stationary foot 
- with a slightly bent knee on the targeted leg, point the toe and lift leg on a diagonal line towards the sky/ceiling 
- To get full range of motion, tap foot on ground slightly behind the stabilizing foot

Cable Diagonal Glute Kickback

Cable Kickback Triset

Glutes ONLY - Gym [30 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

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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

BODYWEIGHT GLUTES AT HOME (45 minutes)

Rebecca

Jennifer

Saryn Johnson

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

Amanda

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

Jordyn Morgan

Karina frazier

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Cardio Warm Up - Treadmill

Krystal

Cynthia

Celeste

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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]

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]

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.

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