Name: Playbook - Sami Bossert - Tighten those thighs | Gym | 60 minutes
Uploaded: 2023-08-21T03:27:41.373Z
Duration: 60 min
Description: Tighten those thighs | Gym | 60 minutes

Christabelle

Alright everyone!! This one was a favorite of mine and I’ll be repeating this workout very soon!! Some of my favorite barbell moves all in one place and I hope you love it and feel your legs as much as I did! 

Here’s my recommendation for you all:

1. If you’re like me when doing this workout and had a few days off before completing this one, complete the 2nd and 3rd exercise with a bit of lesser weight and increase the reps as needed 

2. If you’re one who’s consistent in the gym each week and ready to push this workout, I want you to use the Kang Squat as a warm up and then the following exercise, begin with a weight you’re comfortable with to accomplish the lesser reps!

** use barbell only for warm up - do not add any weight in the warm up ! ** 


- Place barbell on upper back like you’re going to perform a squat
- Feet stance shoulder width or slightly wider 
- Lower upper body forward as if you’re performing a goodmorning 
- When your upper body is parallel with the floor, lower your butt down into a squat. 
- Pulse at the bottom once to really open up your pelvis and hips 
- Lift your butt up from the squat but keep your upper body at the same level - you’ll be back on a good morning position 
- Then lift your upper body back up to starting position 


** goodmorning, squat, goodmorning **

Kang Squat (warm up)

- toes pointed out and wide stance, squat down deep while keeping back upright
- with your elbows, press knees out and feel your inner thighs stretch
- slowly lift your hips up behind you and back down toward the ground

Dynamic Deep Squat Stretch

- Perform a deep lunge to one side. At the bottom flex your foot on the straight leg - you should feel a nice stretch in your hamstring, inner thigh and calf 
- Slowly alternate to the other side and repeat 
- Each side should take 10-15 seconds to complete 1 round 

30 seconds = 5 seconds each side x 6

Deep Lateral Lunge Stretch with Foot Flexion

• stand on top of a platform, place barbell in a front hold on clavicles  
• 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 **

Front Barbell Deficit Reverse Lunge - Barbell - Quads

- Drive front heel into ground in lunge 
- Light on your feet and on your knees  
- Try to keep a 90 degree angle at the front knee and back knee 
- Core engaged and back upright during these lunges

Jumping Alternating Lunge

- Standing with your feet close, toed out and heels elevated on plate or small elevated surface 
- Hold the barbell at chest level comfortably
- Lower into the bottom of a squat and hold for 2-3 seconds each rep 
- Stand up to full extension

Reps are adjusted to accommodate lighter weight for sets 1 and 4! Add weight to the middle sets !

Heels Elevated Barbell Goblet Squat

- Start with a wide toed out stance and a barbell at your feet
- Bend at your knees and lower your body closer to the barbell, back straight and core engaged - you’ll feel as though you’re leaning backward into the squat a bit
Shoulders away from ears 
- Grab onto bar (whichever hand hold is most comfortable for you) 
- Press up thru your heels and lift yourself and the barbell up to standing position - keeping knees pointed outward
- Thrust your hips forward slightly and squeeze your glutes at the top 
- Slowly lower yourself back down

Sets 1 and 4 will require lighter weight to accommodate the higher reps!! Add more weight to the middle sets!!

Barbell Sumo Squat - Low Bar

• Use a bumper plate as the diameter of the weight is largest for it being a lighter weight (10, 20 or 25lb plate) 
• Hold the end of the bar in front of you, close to your chest and however you feel most comfortable 
• Lean into the plate and place the outer foot ~2 feet outside the end of the bar
• Bring your other leg behind you and into a lunge 

** practice this move by performing a curtsy lunge and at the bottom of the move you should be pretty upright with the bar

** you should feel your outer glute the most 

Engage your core the entire set. Press up with your stationary foot (the heel specifically) 

** repeat on other side

Landmine Curtsy Lunge

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

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tabitha

Samantha

I wish my glutes looked like this all of the time 🤪 holy pump 🍑👏🏻

Paxton

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Tried this in prep for the new challenge ! I’m excited 😆

Megan

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Ajoy

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

Sliding back lunges were killers but love the burn

Joss

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Emily Avila

Leslie

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Finally figured out how to go from circuit to circuit! Yay me!!!

Challenging and I felt it exactly where I should have

Elizabeth

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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!

Leah

I’m totally going to be sore tomorrow 🥵

Taylor Slough

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Minimal as far as equipment goes, but DO NOT underestimate this workout. I was a sweaty mess at the end 😅

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Michael

Great movement enjoyed the abs and lower body together

Julie G 

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Sarah

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 😊

Tamara

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Krystle

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Alexandra

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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!

Tighten those thighs | Gym | 60 minutes

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