Name: Playbook - Sami Bossert - Quads & Hamstrings - Home [45 minutes]
Uploaded: 2023-03-01T18:04:10.366Z
Duration: 45 min
Description: Quads & Hamstrings - Home [45 minutes]

Jenessa

Paxton

Krystle

Weights felt heavy today but I still pushed through.

Beth

Nadine

Cristina

Jacque

Samantha

🔥 burn baby! I used 10lbs and 20lbs. Will up my weight next time.

Robin Musilli

This workout can be done at the gym as well! But I loved the minimal equipment that you can successfully complete this amazing leg workout ! With minimal equipment, you can knock this workout out in no time ! 

I recommend using 15-30lb dumbbells if you have them. The heavier the weight, the more difficult it will be. 

Note: reps are based on the idea that most of you may have 15lb or 20lb dumbbells at home

This circuit is basically a drop set combined with a burn pit. Drop the weight after your full reps of sissy squats and finish with the allotted time frame for the pulses

• With heels on a slightly elevated surface (ie: the edge of the bosu ball) with dumbbell(s) up near chest and with a slightly narrow foot stance 
• Squat down as deep as possible keeping an upright back

Elevated Heel Sissy Squat

• Stay at the bottom portion of the squat during the entire set

Sissy Squat Pulses

Sissy Squat Circuit

• Drive front heel into ground 
• Shift weight forward keeping lower body still 
• Keep spine neutral as you shift weight forward, with a slight bend to your front knee, and more of a bend to your back knee
• Back foot does not need to rest on a ball

Assisted SLD

- 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)

- Holding a weight at the shoulder
- Step into a wide split stance
- Keeping your chest lifted, lower down until both knees are bent to 90 degrees
- Drive through your feet to come back up
- Complete desired reps then repeat on the opposite side

Weighted Stationary Lunge (on bosu ball)

• place dumbbell between feet, holding it tight 
• knees on the top of a BOSU ball, elbows on the ground and core tight 
• keep a slightly bend to your hips to better engage your hamstrings 
• lift the dumbbell up to the ceiling, still at a slight angle to avoid the dumbbell from falling 
• toes should be pointed and you will feel your calves in this move! 

If this move is too difficult or you don’t have the right shoes or dumbbells to complete this option, alternative is the traditional leg curl machine

Dumbbell Hamstring Curl

Quads & Hamstrings - Home [45 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 🍑👏🏻

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

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 🥵

Quads & Hamstrings - Home [45 minutes]

Community

More workouts from Sami Bossert