Name: Playbook - Sami Bossert - Legs & Glutes [60 minutes]
Uploaded: 2023-03-01T18:04:10.834Z
Duration: 60 min
Description: Legs & Glutes [60 minutes]

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

Elena Frias

Amber

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

Sarah

Bad ass 🔥 workout! Loved/hated it soooo good!

Robin Musilli

Wow amazing ! I had to use dumbles instead of the smith machine cause it was taken lol but it was a great workout!

Samantha

Paxton

Krysteena

Oh my goodness that was a kick*** workout! My legs feel like noodles after that one! 🔥

Beth

First major flute workout since delivering my sweet little girl. This was a BURNER!

Nadine

Sami you killed me on the frog thrust lol 🐸

Bailey

Do this!! Legs are wobbling on the way out to the gym!!

Gina

Crystal

Oh dear booty cheeks!! I will be sore tomorrow 🤣 I wanted to quit so bad, but I know quitting is not going to get me my results. The frog pumps and hip thrusts hurt my c-section scar, I did them, but I need to find an alternative for that bc my scar tissue still hurts. Thank you Sami for the killer booty workout!!

Tamara

Rachel

I did this superset on the smith machine, another alternative to these would be below:

• barbell frog pumps 
• dumbbell frog pumps 
• weight frog pumps of any kind 

• barbell hip thrust 
• dumbbell hip thrust 
• body weight hip thrust 
• single leg hip thrust 
• glute bridges

• place a bench under the bar of the smith machine 
• lie on the bench and adjust the location so the bar of the machine lays directly on your hips
• position your feet together in a frog pump position
• squeeze glutes and lift your hips up to the ceiling, hold at the top for 2-3 seconds 

** increase weight if possible. Reps increase but you can do it! **

Smith Machine Frog Pumps

• place gluteband above knees
• position bench parallel to the smith machine bar and about 3 feet away from the bar
• place upper back on edge of bench and hips should be directly under the bar
• spread your knees out against the glute and the entire set as you thrust your hips up, pressing thru your heels and squeeze your glutes, keeping chin tucked

** increase your weight with every set **

Smith Machine GB Hip Thrust

Pump & Thrust Superset

Alternatives for these moves: 

Single Leg Deadlifts:
• Landmine 
• Dumbbells 
• Heavy Dumbbell
• Cable (set on the lowest setting)

Bulgarian Split Squat: 
• Dumbbells 
• Front Barbell 
• Barbell between your legs 
• Bodyweight

** don’t forget other side for the allotted reps

Single Leg Deadlift (Plates)

• position bench or elevated surface about 4 feet away from the smith machine bar (you may need to adjust the distance for your specific height) 
• place bar in front of you, resting on your clavicles with arms criss-crossed 
• place one leg behind you on the bench 
• lower yourself down as both knees bend 
• keep core engaged - you’ll feel this in your glutes, hamstrings but mainly your quads 

** don’t forget the other leg **

Smith Machine Bulgarian Split Squat

Unilateral Leg Superset

• Place a plate on the lateral side of your bent knee (90 degrees) 
• Hold onto a sturdy surface for balance. Keep a slight bend to the stationary knee, a 90 degree bend to the knee that has the weight on it 
• Hold the plate to your knee - your hand needs to hold the weight there and balance it but do not use your hand to help raise the weight up!
• keeping your knee bent, lift it up and out to the side, avoiding momentum as much as possible 
• Hold at the top for at least 2 seconds 

** don’t forget the other side **

Plated Hip Abduction

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- 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

Legs & Glutes [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!

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!

What a good leg workout. I made it into a superset bc I had limited time in the gym. Thanks Sami!!

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!!!🔥🔥🔥🔥

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

Glutes Galore - Home [30 minutes]

Noemi

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]

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! 🔥

Legs, Glutes & Calves - Gym [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!

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 [60 minutes]

Community

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