Name: Playbook - Sami Bossert - Glutes - dumbbells (60-75 minutes)
Uploaded: 2023-03-01T18:04:10.384Z
Duration: 60 min
Description: Glutes - dumbbells (60-75 minutes)

Amazing!! One of my favorite workouts so far!

Ashley

Sara GONZALEZ

Shane

Great quick workout with minimal equipment.

Reagan

Oooooweeeee this one is a goodie! 🥵🔥

Paxton

Great quick workout but definitely felt it!

Joanne

Dynamic warmup stretch 
- Forward leaning lunge stretch (30 seconds each leg) 

Superset 
- Weighted slow squat DL combo (4 x 20) 
- Forward leaning deep lunge stretch (20 seconds each leg) 

- Weighted single leg skater squat (4 x 12) 
- Seated sumo good morning (4 x 15) 
- Wighted hip Abduction (4 x 10) 
- Alternating lateral deep lunge stretch (30 seconds each leg)

- Come into a runners lunge and drop back shin and knee to the ground 
- Bringing your hands to the floor on the inside of your front foot, shift your weight forward and stretch into the back hip flexor

Forward leaning deep lunge stretch

Dynamic Warm up Stretch

- Holding a weight in front of your body
- Squat down to parallel
- Tip forward and extend your legs, lifting your glutes up
- Deadlift the weight up using your glutes and hamstrings

Weighted slow squat DL combo

Superset

- Holding a weight in front of your body
- Balance on one leg, opposite leg bent to 90 degrees
- Lower down until you rest on the shin of your elevated leg
- Drive through your foot as you stand back up
- Complete desired reps then repeat on the opposite side

Weighted single leg skater squats

- Sit in wide sumo position 
- With weights resting on shoulders and a flat back, lower chest towards the ground 
- Shift back to starting position 
- Neutral spine and engaged core are key!!

Seated sumo goodmorning

- Kneeling into a stationary surface for support 
- Pinch/hold a weight behind your knee
- Raise your leg laterally, then lower with control
- Complete desired reps then repeat on the opposite side

Weighted hip abduction

- bend one knee while keeping the other straight and lower your body to the ground, feeling the stretch in your straight leg
- slowly move to the other side and straighten the opposite leg

Alternating lateral deep lunge stretch

Glutes - dumbbells (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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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 👌🏼🔥

Glutes - dumbbells (60-75 minutes)

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