Name: Playbook - Sami Bossert - Legs & Glutes Galore - Gym [60 minutes]
Uploaded: 2023-03-01T18:04:10.428Z
Duration: 60 min
Description: Legs & Glutes Galore - Gym [60 minutes]

Sara Thompson

Jenessa

Cristina

I was really taken out of my comfort zone! Whooped my butt! 🔥🔥🔥🔥

That was 🔥 I loved every single set I’m gonna feel this tomorrow for sure!

Samantha

Sweat fest!! First workout in my new Ptula shorts 😉, first workout with the landmine bar! Feeling accomplished!

Good challenge for a 5month pregnant women lol

Bailey

Amber

This lower body way intense! Some classics paired with a few specialties. Your glutes should be PLUMP after this workout! Can’t wait to hear that you think.

• 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 each set (5-10lbs). Reps decrease accordingly

Barbell GB Glute Bridge

• 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 Burn

- Start with a wide toed out stance and a barbell at your feet
- Bend at your knees and lower your body closer to the barbell, back straight and core engaged,
Shoulders away from ears 
- Grab onto bar (whichever hand hold is most comfortable for you) 
- Press up thru your heels and lift yourself and the barbell up to standing position - keeping knees pointed outward 
- Squeeze your glutes at the top 
- Slowly lower yourself back down

** for this round, start with heavier weight and drop the weight with each set

Barbell Sumo Squat - Low Bar

• 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! **

Bulgarian Split Squat (Barbell)

• Set up landmine where able 
• Step up on an elevated platform place right above the end of the barbell (you may need to play around with a few reps to make sure position is correct and feels good for you
• Hold barbell in front of your chest/shoulders
• One leg stationary on top of elevated platform - this leg should be your outer leg
• With other leg, bring back behind your body and perform a curtsy lunge 

** you’ll need to perform both sides **

Elevated Curtsy Deficit Lunge (Landmine)

• On all fours, place landmine behind one knee 
• Keeping the knee bent, lift foot up if you were going to place it flat on the ceiling above you 
• Feel your glutes as you squeeze them 
• Keep spine as neutral as possible

** don’t forget each side

Landmine donkey kick

Legs & Glutes Galore - Gym [60 minutes]

Christabelle

Tighten those thighs | Gym | 60 minutes

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

Full Body, Core & Glutes - Landmine & Ball

tabitha

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

Paxton

GLUTE ISOLATION DAY - GYM [60 minutes]

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

Megan

Amanda

Ajoy

HIGH ENERGY GLUTES & CORE [60 minutes]

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

Sliding back lunges were killers but love the burn

Joss

Monday: Build n Tighten - Glutes & Calves [60 minutes]

Emily Avila

Leslie

Friday : Glutes & Core - Gym or Home [45 minutes]

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

Challenging and I felt it exactly where I should have

Elizabeth

Badass Upper Body - Gym [60 minutes]

Morgan

Jacque

Emily

Holy Leg Day! Gym - 60 minutes

Michelle

B. Shof

Intense Glutes & Legs [75 minutes]

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 🥵

Taylor Slough

Legs & Glutes All Day - Gym [75 minutes]

Minimal as far as equipment goes, but DO NOT underestimate this workout. I was a sweaty mess at the end 😅

Lauren Braxton

Michael

Great movement enjoyed the abs and lower body together

Julie G 

Abs & Lower Body - Home - 45 minutes

Sarah

Maybe not the smartest to start this workout at 1am but I followed through. Legs shaking and all

Pibeny

Lower Body Blast - Home [60 minutes]

First day back after the 6 week challenge. Feels good 😊

Tamara

Shoulders - Barbell & Bands [30 minutes]

Krystle

Quads & Hamstrings - Home [45 minutes]

Alexandra

Sierra

Noemi

Monday: Upper body & Abs - [60 minutes]

Christy

Goodness gracious! Jello legs but saved my lower back! This is a repeat workout for sure!

Awesome workout!!💪🏼🙌🏼🍑🔥

Abigail

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

Got a good sweat on quick and still felt the weights in my upper body too🔥

Jonica Mincheski

Liked it but not sure if I did something wrong because it only took me about 25 minutes instead of 45 like it said🤷🏻‍♀️ but still got me sweaty for sure!

Legs & Glutes Galore - Gym [60 minutes]

Community

More workouts from Sami Bossert