Name: Playbook - Sami Bossert - Quads, Hamstrings & Calves - Gym [60-70 minutes]
Uploaded: 2023-03-01T18:04:10.658Z
Duration: 70 min
Description: Quads, Hamstrings & Calves - Gym [60-70 minutes]

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 ! 🤩

Sarah

Christina

I did this workout yesterday. It was great ! Every workout is so different. It keeps me motivated ! Today I feel my hamstrings, quads and calves … all in a good way ! I know I am getting results !!!!

Paula

Amazing 💪🏼 it would be nice to have a section to put your weights in  💕

WOW!! The first SS got my heart rest up immediately and glutes and thighs on fire 🔥 You need to state equipment needed: walker afterwards hahaha 🤪 thanks Sami

Bailey

Angela Sekerak

My whole leg feels worked out! I enjoyed her analogies on what to think of as you are doing the exercises.

We’re gonna hit this one goooood! I was definitely shaking by the end of it 🥵 and planning to already do this workout again next week!! 

I’m using majority of kettlebells because they were closest to me 😏 but you can use dumbbells or just body weight for most of the moves!

- Max heart rate of 50-65% of Max heart rate

- Cardio of choice, Cycle , walk, elliptical, .....

Cardio

• position yourself in a deep lunge with back knee on the ground 
• slightly lean forward - you’ll feel a stretch in your front glute and a stretch in your opposite hip flexor /quad region
• dynamic stretches should be slight movements. Don’t hold any longer than a couple seconds 

** don’t forget to perform both sides **

Dynamic Deep Lunge Stretch

• complete each exercise on both legs before moving onto the next exercise. If you start with your right leg for the first exercise, do the same for the other exercises

• stand on top of a platform, holding weights in both hands 
• slowly lower back with one leg off the platform (keep other foot flat and steady on the platform) 
• lower yourself down so the back of your front knee is around 45 degrees 
• leaning slightly forward, lift yourself back up on the platform but not all the way up ! A slight bend to that knee will keep resistance on your quad! 

** don’t forget to do both sides **

Deep Deficit Backward Lunge - Quad Focused

• position yourself in a Bulgarian split squat position 
• slowly lower your back down as you push your butt back just slightly, keeping a slight bend to you knee 
• keep your core engaged and make sure to keep your back flat 

** don’t forget your other leg **

Bulgarian Deadlift

• stay at the bottom half of the Bulgarian split squat and perform pulses 

** don’t forget other side **

Deep Bulgarian Squat Pulses

Quad/Hammie Triset

• can use dumbbells, kettlebells, smith machine or barbell for this move
• similar positioning to a Romanian Deadlift; however keep your legs stationary with minimal bending
• as you lower your upper body to the ground, push your hips back
• weight should be midline above your feet 
• bend down until the weight touches or is close to the ground - you’ll feel your hamstrings the most at the bottom portion of this move 
• 1.5 means perform the full range of motion and then at the bottom, pull up half way then lower back down

1.5 Stiff-Legged Deadlift

• hold weight at chest, feet slightly wider than shoulders and toes slightly pointed out 
• engage your core, inhale and lower your body to the ground into a deep squat (keeping your back straight) 
• press thru your heels and lift yourself up to standing position

Goblet Squat

Quad/Hammie Superset

• hold the dumbbell between both feet (squeeze tight - you should feel your calves)
• bring the dumbbell toward your glutes 
• keep a slight bend to your hips during the entire rep
• focus on the mind muscle connection with your hamstrings

This move is more of a higher rep, lighter weight move

Dumbbell hamstring curls

• position an elevated surface under the smith machine bar - this elevated surface should be really sturdy and about 2-4” from the ground 
• place smith machine bar on your shoulders and balls of feet on the elevated surface 
• once bar is on shoulders, lower your heels to the ground, feeling a stretch on your calves 
• squeeze your calves and lift your heels up as high as you can go, focusing your weight on your big toes

Smith Machine Calf Raise

Quads, Hamstrings & Calves - Gym [60-70 minutes]

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.

Kelley

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

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

PP : LEGS & GLUTES

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 🙌

Quads, Hamstrings & Calves - Gym [60-70 minutes]

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