Name: Playbook - Sami Bossert - Monday: Build n Tighten - Glutes & Calves [60 minutes]
Uploaded: 2023-03-01T18:04:10.521Z
Duration: 60 min
Description: Monday: Build n Tighten - Glutes & Calves [60 minutes]

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

Rebecca

Paxton

Sliding back lunges were killers but love the burn

Joss

Such a good booty burn. Great workout with limited equipment needed.

Morgan

Great leg workout I pared it with the glute warm up from the glute bubble.. and I feel great I’ll probably feel this tomorrow for sure!

Samantha

Megan

Everything hurts!!!! Happy Thursday to me 🤣🤣🤣

Skye Beasley

Amber

Love this workout!! 💜 glutes and calves are on fire 🔥

Heather

Holy burner!! 🔥🔥🥵 
Glutes and calves are going to be sore tomorrow but I loved this workout!

Briana

All my favorite flute exercise plus a NEW favorite - sliding backward lunges!❤️‍🔥

Richaela

Ashley

A NEW and yet classic workout you should all favorite for a weekly workout! Minimal equipment but your glutes should be on FIREEEE after this one!!! 

EQUIPMENT: 
- Barbell & Bench
- Couch Sliders & Turf (or tag & wood floor)
- BOSU ball (or alt: Swiss Ball)

Perform light weight as this is just a warm up for your muscles - specifically your glutes 🫶🏼

• you can perform whatever cardio you’d like! I like to jump rope during upper body days and is a convenient option! But anything will do : treadmill, biking, jumping jacks, row machine, etc 

Take breaks when necessary but aim for 5 minutes of cardio warm up

Cardio - Jump rope

• 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

I kept in 2 options for a warm up here. Either body weight OR a lighter weight on a barbell if you’re more experienced and can add a good amount of weight to your heavier sets

Barbell Hip Thrust Warm Up

Glute Warm Up & Activation

This will be one of THE BESTTT glute burns you’ll ever experience!!! Make sure to use a weight that’s challenging for you and really make it count!! It will burn. You’ll be building and lifting with this giant set!! 

Perform each exercise back to back! NO rests in between the exercises

Alternative: these moves can be done using dumbbells or kettlebells resting on your pelvis

- Support upper back on a bench and the barbell across your hips, place Gluteband above knees and spread your legs out to feel resistance against the band 
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting position 
- Tuck your chin in during the thrust 
- Hold the thrust at the top for 2 seconds
 
I’d want you to try and increase weight with each set of possible. Even 5lbs is doable!

Barbell GB Hip Thrusts

- At the top of the thrust, lower just a few inches and thrust back up

Barbell Hip Thrust Pulses

- With Gluteband around your lower thighs, keep resistance against the band by spreading your knees out 
- Perform a full thrust and squeeze your hips at the top as you pull your pelvis up to the ceiling

Glute band Bodyweight Thrusts

Glutes Galore Triset

- With back toes on a slider (and turf needed), get into lunge position 
- Place weight on upper back and lean slightly forward 
- All of your weight should be on front leg 
- Leaning forward, slide your one leg back as you lean your upper body forward and keep as much of your weight on your front leg as possible 
- Press back up to standing position with your front foot 

** don’t forget other leg **

** Alternative: if you have wooden floors, you can do these using a slippery rag or cloth on your floor

Sliding backward lunge

• Lay your pelvis on a BOSU Ball. create a nice bend to your hips. Upper body will be facing down, both hands sturdy on the ground with a wide stance, balls of feet together and knees flared out 
• Squeeze your glutes, press your feet together and raise your feet up to the ceiling 
• Hold the squeeze at the top for 2 seconds and slowly lower down

Alternative: use a Swiss ball instead of BOSU ball

Diamond Reverse Hyperextensions (Froggies) - BOSU Ball

- Place toes and balls of feet on elevated surface, with heels stretched down toward the ground
- Slight bend to your knees, squeeze your calves and lift your heels up to the sky 
- Hold at the top for 2-3 seconds 

** Add extra weight if needed

Elevated Calf Raise

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

Christabelle

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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 😆

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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!

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I’m totally going to be sore tomorrow 🥵

Taylor Slough

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Great movement enjoyed the abs and lower body together

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

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

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Christy

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

Awesome workout!!💪🏼🙌🏼🍑🔥

Abigail

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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!

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

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