Name: Playbook - Sami Bossert - Quads & Hamstrings - Home [45 minutes]
Uploaded: 2023-03-01T18:04:10.697Z
Duration: 45 min
Description: Quads & Hamstrings - Home [45 minutes]

Good lord!!! My legs were shaking.  One of my favorites!

Kelly

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]

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

Christina

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 ! 🤩

Quads & Hamstrings - Home [45 minutes]

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