Name: Playbook - Sami Bossert - PP : LEGS & GLUTES
Uploaded: 2023-03-01T18:04:10.465Z
Duration: 30 min
Description: PP : LEGS & GLUTES

Great workout for my first weightlifting postpartum!

Rene

Officially 6 weeks Postpartum and excited to get back into things with this workout.

Dilian

First workout 6 weeks post c-section!  Great way to jump back into my fitness routine!

Heather

Elisha

Short but definitely going to feel sore tomorrow!

Diane Erazo

Great lower body workout to get back into things PP!

Christina

Loved it! My first workout 6 weeks PP and can’t tell you how great I feel!

Farah

I’m six weeks postpartum. This was a great simple workout to get my body and mind back into the swing of things!

Jessica

6 weeks pp and I love it! Hurts a bit doing spilt but still gooood!!

Samantha

I can tell this is going to help me not only get my strength back post baby but also my balance. First day complete and got that great workout feeling!

Kelley

PP LEGS & GLUTES:

This workout is just getting your feet wet and back on the ground after a few weeks (or more) without exercising. 

Take breaks when necessary and if unable to fully completely each full set, just do what you can. 



* please consult with your doctor if you’re ready to begin exercising and make sure you’re cleared to do so. You are responsible for your own safety. Don’t do anything that feels unsafe or uncomfortable. Stop immediately if you have any pain or discomfort, bleeding, chest pain, intense shortness of breath, dizziness or if you feel unwell. 

For these post partum workouts, go at your own pace - especially in the beginning. They’ll progress as I continue my post partum journey and should be the same for you. 

Xo, Sami

Alternating In & Out Squats

Complete 1 round of the full ROM hip thrust and once you finish those reps, complete the pulses asap

• Place the barbell on top of your pelvis
• Position it so you can comfortably bend at your hips and lower your butt to the ground
• Keep knees at a 90 degree angle at the top of the thrust, keep your chin tucked, core is tight and pelvic floor is pulled in, all your weight on your heels

Barbell Hip Thrust - Beginner

• complete a hip thrust and stay at the top of the contraction (butt squeezed and up in the air with your entire body in a straight line
• drop your hips just slightly and then squeeze them to lift back up to starting position
• keep chin tucked and all the weight on your heels

Barbell Hip Thrust Pulses

Hip Thruster Circuit

Perform 1 full set of Bulgarian split squats on one leg and move onto the Bulgarian SLD right away . THEN move to the other leg and repeat.

• Keep a slight bend at the front knee
• Come straight down until your reach shin height 
• Pull back up pressing your heel into the floor 
• Complete the reps for both legs

Dumbbell bulgarian split squat

Bulgarian SLD

Bulgarian Fire Circuit

• Barbell comfortably on your shoulders 
• Stand on a small box or something to provide a little elevation 
• Lean forward so barbell rests on the rack
• Lower heels down to ground and feel that stretch, slowly contract your calves and lift your heels up
• Return back to starting position

Barbell Calf Raise

PP : LEGS & GLUTES

Easy to follow PP exercise. I am 1 year PP, so very delayed, but I never did anything to restore my pelvic floor muscles so I’m incorporating this exercise into my routine to make sure I do that before I decide to have my next baby.

Jordyn Morgan

Great! let's hope i can remember to do this 2x a day!!

Allison

I already did this regularly before but had been doing the opposite, inhaling with the contraction and exhaling with the release, so now I’m off on the right foot.

PP : Pelvic Strengthening Part 1

I will always love the pelvic floor exercises! Essential for anyone going through postpartum

Jacque

I had a c-section and this workout has been one of the best for my recovery! Feeling stronger every day!

Excited to start this journey and get back into shape post baby

Jodi

PP : Pelvic Strengthening Part 2

Been doing Sami’s PF workouts for a whole year and it’s helped so much!

Getting back to my pre pregnancy stomach (sort of) Loving the challenge and working out again 💪🏽💪🏽

Alyssa

This workout felt so good when I was done. My body felt stronger and my over all well being felt amazing. Thank you, Sami!

Monica

PP - Pelvic Floor Strengthening Part 3

10m pp and getting back into it. This is great easing back. Thanks Sami!

Stephanie

My first workout back at the gym, simple and effective! Staple moves to ease back into things

Second workout done and 8 weeks PP. Love how the program is set out and the little burn I can feel at the end of each set!

Seda

PP : BACK & CHEST

Sami I adore you! My son has done naps in the carrier for 10 weeks so I need his stuff in my life

Finally app with workouts postpartum included babies :D

Katarina

PP : BABES WORKOUT LOWER BODY 1

Dynette

PP LEGS - Gym [45 minutes]

Amazing first spicy-ish workout PP. I feel great!

PP : FULL BODY BLAST - SLAM BALL

Great workout! Would like a little more instruction on how to engage the pelvic floor while doing the moves. Love that it got my heart rate up while working my core 🙌

i felt the burn! thanks for helping me start getting the baby goo off my abs!

POST PARTUM CORE [20 minutes]

Kept my baby entertained and I got a good sweat!

Karynn

PP : BABES WORKOUT - LOWER BODY 2

okay honesty hour....didn’t have time to finish.... BUT i don’t think i’ve ever sweated so fast just from those first 2 supersets 🥵🥵 my legs are definitely shaking just from what i was able to get done.

Saryn Johnson

My legs are literally shaking 🤣🤣🤣🤣 This workout is a traitor, looks easy but it's burning like fire 🔥🥵 Loved it ! 🤩

PP : LEGS & GLUTES

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