Name: Playbook - Sami Bossert - HIGH ENERGY GLUTES & CORE [60 minutes]
Uploaded: 2023-03-01T18:04:10.526Z
Duration: 60 min
Description: HIGH ENERGY GLUTES & CORE [60 minutes]

Tried this in prep for the new challenge ! I’m excited 😆

Megan

Amanda

Ajoy

Such a good, sweaty workout! Love the sliding lunges! I use a paper plate on the carpet and works great!

What a freaking good burn! Sweaty from head to toe and I love it!

Sarah Lucero

I think these is my favorite workout by far . Felt the entire back leg workout aswell as a challenge for my abs

Joss

Stacie

Paxton

This was my first workout on the app and it kicked my butt in the best of ways!

Wow great leg workout! Feels so good! 🙌

Samantha

N’kengie

Happy New Year, Team! 

Are you ready to start this week off on the right foot? I hope so! I'm HERE for it!! 

This workout I did 2 days ago and I'm really feeling my core and lower half, oh my!! 

* please note I used my sliders in this workout - I understand some of you may not have these as a workout accessory so I'll add in the descriptions another alternative that's similar * 

I hope you enjoy this workout and plz don't forget to leave a detailed review afterwards!

- toes pointed out and wide stance, squat down deep while keeping back upright
- with your elbows, press knees out and feel your inner thighs stretch
- slowly lift your hips up behind you and back down toward the ground

Dynamic Deep Squat Stretch

- Sit your butt on the ground, knees bent in the same direction at 90 degrees 
- Flip knees back and forth as you sit into the position a this is internally and externally rotating your hip joints (hence the IR/ER in the name)

Dynamic Hip IR/ER Stretch

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!**

- in a deep lunge position with your back knee resting on the ground, shift forward and back so you feel the stretch in your hip flexor and hamstring 
- keep the stretch dynamic and not static

Dynamic Deep Lunge Stretch

LEG WARM & GLUTE ACTIVATION CIRCUIT

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Reps = total reps (ie: 10 reps = 5 on each leg) 

For reference: I am using 35lbs on each side of the 45lb barbell = 105lbs for 10-15 total reps

Barbell Walking Lunge

- position yourself in a plank position
—> hands directly under shoulders, eyes looking down, core is engaged and body is in a straight line 
—> modification:  is drop down to knees
—> alternative: drop down to your elbows if your have any issues with your wrists

Plank Hold

CIRCUIT 1

* This is a great variation should you not have access to a bench for this move or just want to switch it up! * This is also a great variation that you may be able to thrust even more weight than using a bench *

** INCREASE YOUR WEIGHT IN THE MIDDLE SETS ** 

- Support upper back on a BOSU ball (make certain to practice a couple reps without weight to gauge where the BOSU ball should be positioned)
- Situate barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting position - pressing all of your weight into your heels 
- Tuck your chin in during the thrust 
- Hold the thrust at the top for 2 seconds

Barbell Hip Thrust with BOSU Ball

- Position yourself on a sturdy bench with hands holding the bench near your ears 
- Keeping a curve in your spine, press your legs up to the sky as you contract your core and lift using your lower core
- Feet toward the ceiling 
- Keep a slight bend to your knees 
- Hold the squeeze at the top for 2-3 seconds and slowly lower down to starting position 

** modification is performing this move on the ground and holding a sturdy couch or table behind your head **

Reverse Straight Leg Raise on Bench

CIRCUIT 2

I absolutely love this circuit and can really feel my ENTIRE backside muscles (glutes, lower glutes, glute-hamstring tie in, hamstrings and even calves) 

** Alternative to the sliding lunges would be to perform forward leaning Bulgarian split squats **

- With back toes on a slider (and turf needed), get into lunge position 
- Place weight on upper back and lean slightly forward 
- All of your weight should be on front leg 
- Leaning forward, slide your one leg back as you lean your upper body forward and keep as much of your weight on your front leg as possible 
- Press back up to standing position with your front foot 

** don’t forget other leg **

** other variations are back foot being on a towel over a wood floor or on the seat of a row machine

Sliding Backward Lunge with Dumbbell

• place dumbbell between feet, holding it tight 
• knees on the top of a BOSU ball, elbows on the ground and core tight 
• keep a slightly bend to your hips to better engage your hamstrings 
• lift the dumbbell up to the ceiling, still at a slight angle to avoid the dumbbell from falling 
• toes should be pointed and you will feel your calves in this move! 

If this move is too difficult or you don’t have the right shoes or dumbbells to complete this option, alternative is the traditional leg curl machine

Dumbbell Hamstring Curl

CIRCUIT 3

- Sit on an elevated surface or sit on the ground and cross one foot over opposite knee as you open through the hip 
- Grab foot and press knee open to deepen stretch

** DON'T FORGET OTHER SIDE **

Seated figure 4 stretch

- Step forward into deep lunge position with back knee on the ground 
- Shift hips forward and hold

** DON'T FORGET OTHER SIDE **

Static deep lunge stretch

LIGHT LOWER BODY COOL DOWN

HIGH ENERGY GLUTES & CORE [60 minutes]

Christabelle

Tighten those thighs | Gym | 60 minutes

Rebecca

Pure death! Haha! Those land mine exercise 👌🏻

Kate

This was fireeeeeeeeee, my God I'm shaking, I felt my muscle on all levels lol. I’m not sure why the app move to how can we improve, I wanted to continue to 5 stars

Hannah

Full Body, Core & Glutes - Landmine & Ball

tabitha

I wish my glutes looked like this all of the time 🤪 holy pump 🍑👏🏻

GLUTE ISOLATION DAY - GYM [60 minutes]

It was great the hip thrusts hurt I need to buy a cushion

Sliding back lunges were killers but love the burn

Monday: Build n Tighten - Glutes & Calves [60 minutes]

Emily Avila

Leslie

Friday : Glutes & Core - Gym or Home [45 minutes]

Finally figured out how to go from circuit to circuit! Yay me!!!

Challenging and I felt it exactly where I should have

Elizabeth

Badass Upper Body - Gym [60 minutes]

Morgan

Jacque

Emily

Holy Leg Day! Gym - 60 minutes

Michelle

B. Shof

Intense Glutes & Legs [75 minutes]

DED — love this workout set, my go-to leg day!

zoë

One of my new favorites! First time using landmine and I loved it!

Leah

I’m totally going to be sore tomorrow 🥵

Taylor Slough

Legs & Glutes All Day - Gym [75 minutes]

Minimal as far as equipment goes, but DO NOT underestimate this workout. I was a sweaty mess at the end 😅

Lauren Braxton

Michael

Great movement enjoyed the abs and lower body together

Julie G 

Abs & Lower Body - Home - 45 minutes

Sara Thompson

Jenessa

Cristina

Legs & Glutes Galore - Gym [60 minutes]

Sarah

Maybe not the smartest to start this workout at 1am but I followed through. Legs shaking and all

Pibeny

Lower Body Blast - Home [60 minutes]

First day back after the 6 week challenge. Feels good 😊

Tamara

Shoulders - Barbell & Bands [30 minutes]

Krystle

Quads & Hamstrings - Home [45 minutes]

Alexandra

Sierra

Noemi

Monday: Upper body & Abs - [60 minutes]

Christy

Goodness gracious! Jello legs but saved my lower back! This is a repeat workout for sure!

Awesome workout!!💪🏼🙌🏼🍑🔥

Abigail

Tuesday: Crazy Legs & Glutes ! [Gym or Home - 60-75 minutes]

Got a good sweat on quick and still felt the weights in my upper body too🔥

Jonica Mincheski

Liked it but not sure if I did something wrong because it only took me about 25 minutes instead of 45 like it said🤷🏻‍♀️ but still got me sweaty for sure!

HIGH ENERGY GLUTES & CORE [60 minutes]

Community

More workouts from Sami Bossert