Name: Playbook - Sami Bossert - Intense Glutes & Legs [75 minutes]
Uploaded: 2023-03-01T18:04:10.467Z
Duration: 75 min
Description: Intense Glutes & Legs [75 minutes]

Michelle

B. Shof

Paxton

Dilian

First time doing this one! Lower body is on fire and shaking!!

Sara Thompson

WHEW! Fireeeeee ❤️‍🔥❤️‍🔥❤️‍🔥

Finished the challenge and starting, sweat with Sami I love her workouts so no one is kicking me from
This app!!’

Karina frazier

I absolutely loved your workout today for the glutes ! Please post more like this one. This was just enough to push me through my comfort zone. Thank you thank you ! Your amazing

Jessica Contreras

Holy cow 🔥🔥🔥 was not expecting that

Skye Beasley

Ashley

Casey

I can’t wait till your challenge starts!! This workout was great!

Tamara

Krystle

Jamie James

Amazing 🤩 I’ll probably feel this tomorrow!

Samantha

The leg day def had me sweating! Perfect balance of challenging yet doable! ❤️

Sarah Styers

Another intenseee one! Not only the moves themselves, but this workout is a bit longer - incorporating more reps, drop sets and overall volume.

This can potentially be done either at the gym or at home if you have a squat rack and a bench at home!

- Start with feet together with knees slightly bent and the band just above the knees 
- Step on foot out to the side, back diagonal, and directly behind you 
- Keep stabilizing heel driving into the ground

** don’t forget the other leg **

Glute triple threat with glute band

- Sitting on bench or chair, with band just above knees and feet planted on the floor, move knees out and hold for a second or two, squeezing your glutes 
- Lean slightly forward  
- Keep spine long and core engaged

Seated Gluteband Hip Abduction

Glute Band Glute Warm Up

Glute band Chair Squat

Complete one leg for both exercises before doing the other leg!

• Begin by standing both feet on an elevated surface 
• Step one foot behind you and lower down until your back knee touches the ground (notice I’m leaning forward with an arch to my upper back - this helps engage your glutes)
• Press through the front foots heel to stand back up
• Complete desired reps then repeat on the opposite side

Deficit Reverse Lunge

- Position your feet in a lunge position with front foot on elevated surface, hold weight at chest
- Lower down and get a good stretch in before pushing up with your front heel 

** Don’t forget your other leg

Deep Incline Lunges

Deep Lunge Superset

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting position 
- Tuck your chin in during the thrust 
- Hold the thrust at the top for 2 seconds
 
Your last 2 sets, increase your weight by 20lbs

Barbell Hip Thrusts

- At the top of the thrust, lower just a few inches and thrust back up

Barbell Hip Thrust Pulses

Hip Thrust Superset Burnout

- 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)

** don’t forget the other side! **

Cable BTB kickout

• Barbell comfortably on your shoulders 
• Stand on a small box or something to provide a little elevation 
• Lean forward so barbell rests on the rack
• Lower heels down to ground and feel that stretch, slowly contract your calves and lift your heels up
• Return back to starting position

Barbell Calf Raise

- 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

Deep squat stretch

- 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

**don’t forget the other leg!

Forward leaning deep lunge stretch

- Lay on ground with pillow propped underneath head and upper back 
- Bring one foot flat of the floor and extend opposite leg towards the ceiling 
- Grab behind the thigh, knee or calf to stretch 
- Take deep breaths

Hamstring stretch with foot flexion

Leg & Glute Trio Stretch

Intense Glutes & Legs [75 minutes]

Christabelle

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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

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tabitha

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

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

Megan

Amanda

Ajoy

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

Sliding back lunges were killers but love the burn

Joss

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Leslie

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

Challenging and I felt it exactly where I should have

Elizabeth

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Emily

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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 🥵

Intense Glutes & Legs [75 minutes]

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