Name: Playbook - Sami Bossert - Intermediate Legs - Gym [75 minutes]
Uploaded: 2023-03-01T18:04:10.696Z
Duration: 75 min
Description: Intermediate Legs - Gym [75 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

Equipment:
• dumbbells 
• bench
• barbell / plates 
• bosu ball 
• squat rack

This workout is going to be strength-based. You’ll start with higher reps and slightly lighter weight. With each set, I want you to increase the weight 5-10lbs and you’ll drop the reps. Focus on perfect form, take your breaks and feel that burn !

- Walk on the step mill for time, calories or distance

Step mill

• Start with bar in your hands as opposed to the floor
• Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
• Lower weight until you feel a slight stretch in your hamstrings
• Drive your hips forward and use your hamstrings to power back to standing

Barbell Romanian Deadlift (RDL)

• 1 leg still a time 
• Push yourself up with all of the weight on your front heel, exhaling on the ascent
• Slowly lower self back down to floor, inhale in the descent 

** don’t forget the other leg! **

Weighted Step Up

• Position yourself with your back foot resting on elevated platform (bench or step)
• Give yourself a wide enough stance to engage more glutes and hamstrings 
• Lower yourself down to the floor, knees bent, inhale on the descent, feel the burn in your glutes and the stretch in the opposite hip flexor and quads 
• Press up with your front heel, exhaling on the ascent 

** don’t forget the other leg! **

Plated Bulgarian Split Squat

• hold the dumbbell between both feet (squeeze tight - you should feel your calves)
• bring the dumbbell toward your glutes 
• keep a slight bend to your hips during the entire rep
• focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

• 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

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Wow one of the best glute pumps I ever got from a workout! 🍑 😍

Amanda Palmiotto

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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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Amazing!! One of my favorite workouts so far!

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Caitlin

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McKenna

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Jaclyn

A great glute workout after taking 2 weeks off to get your body moving again!

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Amanda

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

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Stacie

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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

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Did it after a 25 minutes legs day. It was terrifyingly burning with just the 1 set 🍑🔥🔥🔥🔥

Jennifer O

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Nehq

My legs feel like strong jello! Thank you! Haha!

Michelle

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Jenessa

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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😊

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Greatest glutes burner ever 🍑🔥🔥🔥I tripled the reps in the last set of 3 exercises, amazing!!!🔥🔥🔥🔥

Kelly

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Noemi

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Krystle

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Amazing workout!!! My legs were on fire. Thanks

Melissa Beltre

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Jacque

Lisa

An excellent booty burn in 25 minutes! Legs are shaking! 😬🙌🏻

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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.

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Was able to do at home!  Just need to substitute with dumbbells.  Still got a good workout

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Beth

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Loved this workout!!! I can feel it in my glutes.

Elena Frias

Glutes and abductors on 🔥🔥🔥 Ended up all sweaty 🥵💦 Thanks Samy 👌🏼

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Great and quick just to the point! 😍 can’t wait to start the fall challenge!

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I love how quick and sweaty these workouts are!

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Done this bad boy twice now and it never gets old! 🥵

Alicia

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Michael

Okay Sami I see what you did here…. Decided to 🔥 the glutes.  More like this please!!!!!

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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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