Name: Playbook - Sami Bossert - Holy Leg Day! Gym - 60 minutes
Uploaded: 2023-03-01T18:04:10.498Z
Duration: 60 min
Description: Holy Leg Day! Gym - 60 minutes

Morgan

Jacque

Emily

It was great! First workout on the app. Would be nice if there was a spot to record weight used for the workout.

Jamie

Great! Enjoying these wonderful workouts!!

Danielle

This was the best leg day I’ve had in a while!! Legs are on 🔥🔥🔥

Heather

Great workout 👌🏼🔥🔥🔥🔥🔥

Sarah

Had to do this workout again 🍑🥴🥵

Paxton

Yeah they lunge jumps are a killer to end w

Leah

Michelle

This was perfect level of hard! Kicked my butt and had to push myself to finish but was able to complete every exercise 😁🥵

Jonica Mincheski

Did what I could with little space and no smith but those jump lunges killlllled it. Perfect ending to really feel I did good without full equipment! Still catching my breath 🥵

Jennifer O

BACK to my SWEAT WITH SAMI workouts !! 

This one was a lot of fun and really difficult. I did this one with Scott and he brought in a brand new move to this workout which (if done) correctly, you’ll really feel for your quads but will keep it light on your knees 🙌🏼 

I want you to try and push yourself with the walking lunges. These are the main character of this workout and they recruit a lot of muscles, energy AND strength. 

Hope you love it!

EQUIPMENT: 
- Barbell & Rack
- Smith Machine 
- Hyperextension machine

- 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

- Utilizing the Smith Machine, place a bench or something similar between the Smith Machine 
- Place bar on your shoulders and place both feet shoulder width apart 2-3 feet in front of you —> this position will have you leaning back on the bar a bit - this is important! 
- Toes forward with a slight point outward 
- You’ll want to focus on your knees lowering and moving forward (toward your toes) as you lower down and sit on the bench (your entire back maintains a straight plan all the way down to the bench) - you should be feeling your quads !!

Parallel Box Squat - Quad Focused

- Stand on a slightly elevated platform (just enough to allow for full range of motion for the smith machine bar to lower to its fullest level when you’re at the bottom of the deadlift 
- Stand on platform and make sure you’re performing a proper deadlift
- As you lower your upper body down, press hips back behind you and keep a little bend to your knees - you should begin feeling your hamstrings stretching as you continue to lower down then pull yourself back up to starting position 

** modification is traditional barbell stiff legged deadlift **

Smith Machine Deadlift

- Situate yourself on 45 degree Hyperextension machine with barbell (or dumbbell) on the floor below it 
- Lower your upper body down and grab the weight using a comfortable grip 
- Holding the weight and while keeping your back straight, lift your upper body back up to make your back parallel with your lower half 
- Slowly lower back down to the ground 

** I recommend slightly lighter weight (ie: 20-50lbs) as this movement is meant to target your hamstrings, a little glutes and possible some lower back **

Weighted hyperextensions

• position an elevated surface under the smith machine bar - this elevated surface should be really sturdy and about 2-4” from the ground 
• place smith machine bar on your shoulders and balls of feet on the elevated surface 
• once bar is on shoulders, lower your heels to the ground, feeling a stretch on your calves 
• squeeze your calves and lift your heels up as high as you can go, focusing your weight on your big toes
• Keep a bend to your knees to help target your calves better

Smith Machine Calf Raise

- Drive front heel into ground in lunge 
- Light on your feet and on your knees  
- Try to keep a 90 degree angle at the front knee and back knee 
- Core engaged and back upright during these lunges

Jumping Alternating Lunge

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I’m totally going to be sore tomorrow 🥵

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