Name: Playbook - Sami Bossert - Lower Body Blast - Home [60 minutes]
Uploaded: 2023-03-01T18:04:10.419Z
Duration: 60 min
Description: Lower Body Blast - Home [60 minutes]

Sarah

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

Pibeny

Jenessa

Sara Thompson

Added more weight than even on these decreasing reps!!

Ericka

Skye Beasley

Cristina

Going to be hurting for a few days 🥹 but my glutes ans hammies will thank you!

Sarah Styers

Laura

Loved this workout!  Used resistance bands and loops for intensity for a home workout. Legs are rubber and booty hurts.

Hope

Natalie

Amazing once again 🙌🏼🙌🏼🙌🏼🙌🏼

Susan Coleman

Victoria

Dynette

Stephanie

Elizabeth

That was killer but in an amazing and great sweaty way! I’m gonna be walking like Bambi tomorrow. 🔥

Tricia

Samantha

Great workout! Legs were literally shaking!

Erica

Omg!! What a workout. My legs, glutes and just everything is on fire 🔥 🔥!!!!!

July#2012

Feeling it in places I haven’t felt it in a long time 🥵🥴 big fan of this one!

Paxton

So many of my favorite lower body exercises in one workout! My legs are shaking🥵🔥

Richaela

Omg! After two sets I thought I wouldn’t be able to do four but I did and so glad I did, such a good workout. !!!!

Paula

Drenched in sweat, legs, and booty on fire!!!🔥🔥🔥👌👌👌

Beth

Progressive Overload Workout:
Whether you choose to do this workout at the gym or at home, here’s the concept….

- You’ll complete each exercise in its entirety of sets before moving to the next exercise. With each set, you’ll drop the reps but with that I want you to INCREASE your weights by 2-5lbs with each set


Equipment: 
• Dumbbells
• Elevated Surface (step, plates, etc)

- 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

** go lighter the first set and drop the weight with each consecutive set as the reps decrease

Romanian Deadlifts (Dumbbells) - Glute Focused

• 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

Deficit Reverse Lunge

• Back foot on the elevated surface with a bent knee, front leg has a bent knee and foot flat on the floor, hold a dumbbell in each hand. All of your weight should be on that front leg. 
• Engage your core and lower your upper body down as you slide the dumbbells down on the sides of your legs
• Bend your front knee a bit more and press your hips backward (hinge at the hips). Keep back straight (avoid overarching)

Assisted SLD

• Place one foot on the step or plates, toes pointed outward a bit, wide stance between both legs, hold dumbbell(s) at chest
• Bend the knee that’s on top of the plates, keeping the other leg straight
• From the bend, push yourself back up to starting position with the elevated foot (most of the weight on that heel) 
• Repeat on other leg!

Elevated Lateral Lunge

- Begin with dumbbells in your hands and feet hip width apart
- Lower the dumbbells to the ground pressing your hips back while keeping straight legs (avoid bending at the knees much). For this version you should feel your hamstrings stretching and contracting
- You’ll maintain the reps at the bottom half of a traditional deadlift - this version is to activate and work your hamstrings ! 
- Stand straight back up pressing hips forward

Stiff Legged Deadlift - Hamstring Focused

Speed Deficit Lunges

- toes pointed out and wide stance, squat down deep while keeping back upright
- with your elbows, press knees out and feel your inner thighs stretch

Deep squat stretch

- 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

- Lay on ground with pillow propped underneath head and upper back 
- Bring one foot flat of the floor and extend opposite leg towards the ceiling 
- Grab behind the thigh, knee or calf to stretch 
- Take deep breaths

Hamstring stretch with foot flexion

Leg & Glute Trio Stretch

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Christabelle

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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

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tabitha

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

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

Megan

Amanda

Ajoy

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

Sliding back lunges were killers but love the burn

Joss

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Leslie

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Challenging and I felt it exactly where I should have

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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 🥵

Lower Body Blast - Home [60 minutes]

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