Name: Playbook - Sami Bossert - LIFT & TONE GLUTES - GYM [45-60 MINUTES]
Uploaded: 2023-03-01T18:04:10.897Z
Duration: 60 min
Description: LIFT & TONE GLUTES - GYM [45-60 MINUTES]

Jacque

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

Alicia

Anonymous

N’kengie

Loved the booty pump and burn with this workout ❤️❤️❤️

Heather

Wow!! That was tough! The lunges… my knees aren’t the best but I careful did it! Feels so good afterwards!

Amanda Palmiotto

This was 🔥 those lunges at the end 🫠

Michelle

MAX of 1 hour to complete this workout at the gym. I'm consolidating it so you can hopefully stay in one location with minimal equipment so as to not have to wait in a busy gym.

This is a great warm up for all of your glute workouts ! Really helps activate the gluteus muscles- warming them up and activating the fibers that make up the glutes. 

Now you're ready for the workout!

- Place band just above knees 
- Starting with feet together, bend at the knees and step on foot to the front in a diagonal line bending into a split squat position 
- Repeat on other side moving forward 
- Walk forward and back staying as low as possible 
- Spine stays in neutral

Glute band walking squats

• place glute band above knees 
• place feet on an elevated surface 
• spread legs apart with knees against the glute band, feeling your glutes and hips 
• maintain resistance against the gluteband the entire set as you squeeze your glutes and press your hips up until your knees, core and chest are all in line with each other 
• press thru your heels

** Alternative: place feet on ground and NOT on elevated surface **

Gluteband Incline Glute Bridge

• gluteband right above knees, feet on elevated surface
• press your hips up and squeeze your glutes the entire set all while you spread your knees out against the gluteband


** Alternative: place feet on ground and NOT on elevated surface **

Gluteband Incline Glute Bridge Hold with Abduction

Glute Warm Up Circuit

- Place barbell on upper back like you’re going to perform a squat
- Feet stance shoulder width or slightly wider 
- Lower upper body forward as if you’re performing a goodmorning 
- When your upper body is parallel with the floor, lower your butt down into a squat 
- Lift your butt up from the squat but keep your upper body at the same level - you’ll be back on a good morning position 
- Then lift your upper body back up to starting position 


** goodmorning, squat, goodmorning **

Kang Squat

• Place gluteband above (or below) knees
• Knees bent and feet flat on floor with barbell resting on pelvis, back on the floor
• Secure bar on your hips as you press your hips up, squeezing your glutes 
• Press thru your heels and keep chin tucked 

Increase your weight with set 2 and 3 (10-30lbs).

Barbell GB Glute Bridge

- Press up with your hips, keeping core engaged
- Press your heels into the floor as you squeeze your glutes and lift your hips up 
- Press your hip up in 1 second and then slowly lower down to the ground for 3 seconds

Explosive Glute Bridge with 3 Second Descent

• Place band above or below knees (below knees is more difficult)
• Bend knees, feet flat on floor and upper back on the ground 
• Spread legs out to meet resistance against band 
• Thrust hips up toward ceiling, pressing thru your heels and pulling in your pelvic floor - squeeze those glutes !

Glute Band Glute Bridge

GLUTE BRIDGE MANIA

• 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

WATCH THE END OF THIS VIDEO, I WANT YOU TO DROP THE WEIGHT AND ALWAYS FINISH WITH A DEEP LUNGE WITH PUSH BACKWARD FOR AT LEAST 10 REPS . PERFORM THIS ON EACH LEG AS SOON AS YOU FINISH THE DESIRED REPS OF THE DEFICIT REVERSE LUNGE

Deficit Reverse Lunge

• lie on your side with knees bent and top leg directly on top of the bottom leg 
• elbow on the floor 
• lift your hips up off of the floor while you simultaneously lift your top knee up toward the ceiling 
• keep your core engaged, shoulder directly over elbow 
• avoid momentum and squeeze your glutes to complete the movement 

** don’t forget each side! **

Side lying duo hip abductions

CIRCUIT 1

- 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

- Perform a deep lunge to one side. At the bottom flex your foot on the straight leg - you should feel a nice stretch in your hamstring, inner thigh and calf 
- Slowly alternate to the other side and repeat 
- Each side should take 10-15 seconds to complete 1 round 

40 seconds = 10 seconds each side x 4

Deep Lateral Lunge Stretch with Foot Flexion

- On ground, with a pillow supporting your neck and upper back, bring the knees together and let them drop over to one side 
- Keep your palms face down on the ground for support as you twist

Each side = 30 seconds

Lower body russian twist stretch

Cool Down Glutes

LIFT & TONE GLUTES - GYM [45-60 MINUTES]

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Sylvia

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

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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 😍

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!

Ashley

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Shane

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Danielle Keeling

Caitlin

Side donkey kicks were a challenge but this workout was a real spicy one! 🔥

Leah

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McKenna

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This was perfect for a quick burn. Didn’t feel like I was doing much but when finished I felt it 👌🏼🔥

Jaclyn

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

Briana

Kimberlee

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Rebecca

Jennifer

Saryn Johnson

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Such a good burn, especially when I lift heavy!!

Amanda

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

Jordyn Morgan

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Krystal

Cynthia

Celeste

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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

Glute Burn Out - Home Edition

Sara Thompson

Nehq

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

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Jenessa

Hamstrings - Gym [45 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

Intermediate Legs - Gym [75 minutes]

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

Glute Activation & Warm Up [10 minutes]

Paired this workout with the glute activation warm up 🤌🏽.  Add some weight to the glute bridge set for a harder workout 🔥

The best glute burn! Loved this one 🔥❤️

Brenna

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Noemi

Amazing Glute session! Definitely saving this one.

Krystle

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Perfect workout for busy mom. Bulgarian split squats forever my enemy

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

Melissa Beltre

Glutes Galore - Gym or Home #1

Lisa

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

Glutes with Dumbbells [30 minutes]

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

Let me see you wobble! Legs like hello! 🔥

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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This is the workout you want if you want to feel sweaty, accomplished, strong...such a good one!!

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

Samantha

Kasey

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I love how quick and sweaty these workouts are!

Sophia

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Nicole

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Michael

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

The last workout “frog” at how many weeks of pregnancy it’s not safe?

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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.

LIFT & TONE GLUTES - GYM [45-60 MINUTES]

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