Name: Playbook - Sami Bossert - Legs, Glutes & Calves - Gym [60 minutes]
Uploaded: 2023-03-01T18:04:10.824Z
Duration: 60 min
Description: Legs, Glutes & Calves - Gym [60 minutes]

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

Kelly

Noemi

Let me see you wobble! Legs like hello! 🔥

Beth

This was great! Was my
First time using the smith machine with donkey kicks and I loved it!

Amber

This was a GREAT way to get back into lifting consistently. Loved it

Sarah

Carlee

yes yes yessss. Booty burn, and drenched in sweat 🙌🏼

Sondra

The donkey kickbacks were difficult to do on this machine.

Ellaine

Great leg workout got it done in about 15 mins minimal rest. 🙌

Tamara

Another great gym workout !! Glutes, legs and calves !! 
Most of these moves can be done using dumbbells - if you know those alternatives, give it a go! 

Otherwise I’ll put together a home version with dumbbells only so stay tuned!! 



Equipment: 
- Smith Machine 
- Barbell
- Plates

- 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

Romanian deadlift

- Start with feet wide and toes pointed out
- Bend down into a squat, back is upright and straight, barbell should be midline over your feet
- Engage your lats (pull them back and keep neck relaxed, shoulders down) 
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Start with lighter weight, higher reps. with each set, increase the weight by 5-10lbs and lower reps

Sumo deadlift

• Adjust the Smith Machine bar low enough to allow for your foot to be able to push the bar up 
• Position yourself on all fours slightly in front of the bar
• Position one foot underneath the bar, closer toward your heel and make sure the bar hooks are away from the spikes. 
• Keeping core engaged, press the bar up with your foot (mainly your heel) 
• Go slow and experiment with no weight to light weight to start (as all smith machines vary in resistance) 

** Don’t forget the other side !

Smith Machine Donkey Kick

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- don’t forget both sides

** if you want to add in weight for this one, you’re welcome to! **

Bulgarian Split Squat

• 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

Smith Machine Calf Raise

Legs, Glutes & Calves - Gym [60 minutes]

Full Body, Core & Glutes - Landmine & Ball

Sylvia

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

Amanda Palmiotto

Glute Isolation on Smith Machine

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

Glutes - gym (75-90 minutes)

Amazing!! One of my favorite workouts so far!

Ashley

Sara GONZALEZ

Shane

Glutes - dumbbells (60-75 minutes)

Danielle Keeling

Caitlin

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

Leah

Glutes & legs - hacksquat/landmine (75-90 minutes)

McKenna

Glutes & legs - cable (60-75 minutes)

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

BODYWEIGHT GLUTES AT HOME (45 minutes)

Rebecca

Jennifer

Saryn Johnson

Glutes & legs - gym [40 minutes]

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

Amanda

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

Jordyn Morgan

Karina frazier

No BS Glutes [30 minutes]

Cardio Warm Up - Treadmill

Krystal

Cynthia

Celeste

Glutes & Legs - Gym [45 minutes]

Stacie

Cardio Warm Up - Step Mill

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

Glute Burn Out - Gym Edition

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!

Michelle

Advanced Legs - Gym Edition [75 minutes]

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!

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😊

Glutes & Legs - Home [45 minutes]

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

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

Glutes Galore - Home [30 minutes]

Amazing Glute session! Definitely saving this one.

Krystle

Glutes Galore - Gym #2 [75 minutes]

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

Jacque

Lisa

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

Glutes with Dumbbells [30 minutes]

The booty burn is REALLLL 🔥🔥🔥🔥

Lauren

This was great! I added some extra things as I felt it was a bit short for my liking.

Heavy Glute & Hammies - Progressive Overload [60-75 minutes]

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

Elena Frias

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

Legs & Glutes [60 minutes]

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

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

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

Samantha

Kasey

Outer Glutes & Thighs [30 minutes]

Glutes ONLY - Gym [30 minutes]

I love how quick and sweaty these workouts are!

Sophia

LIFT & TONE GLUTES - HOME [30 MINUTES]

Nicole

LIFT & TONE GLUTES - HOME - DUMBBELLS [30 MINUTES]

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

Alicia

Anonymous

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

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?

GLUTE ISOLATION DAY - HOME [60 minutes]

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.

Legs, Glutes & Calves - Gym [60 minutes]

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