Name: Playbook - Sami Bossert - Tuesday: Crazy Legs & Glutes ! [Gym or Home - 60-75 minutes]
Uploaded: 2023-03-01T18:04:10.326Z
Duration: 75 min
Description: Tuesday: Crazy Legs & Glutes ! [Gym or Home - 60-75 minutes]

Christy

Goodness gracious! Jello legs but saved my lower back! This is a repeat workout for sure!

Elizabeth

Awesome workout!!💪🏼🙌🏼🍑🔥

Abigail

Great leg and flute workout! I may have not completed as many reps at the end🤣

Robin Musilli

It’s gonna hurt tomorrow😅😅😅 loved it💪🏼

Ingunn Hlín

just what my ass (pun intended lmao) needed🤣🤣🤣😭😭😭

Saryn Johnson

Sarah

Craaaaazy workout! Even my bf was whining lol

Carlee

Amber

Melissa

This one was definitely a killer. Loved it!!

Carol

Tamara

My lower body is shaking! Enjoyed the work out!

Christina

Nelly

Samantha

It’s a goooood one! Another classic workout you could do weekly! I made it so you can do this workout at the gym (likely will take a little bit longer) or at home. 

Write down your weights and progress with each set if possible or if you do this workout each week! Check to see your progress in 4 weeks!!

Equipment:
• Bench
• Dumbbells

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

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

Cardio Option

- Support upper back on a bench and the dumbbells across your hips
- With both knees bent to 90 degrees 
- Lower your glutes halfway to the floor and press back up to starting position 
- Tuck your chin in during the thrust 
- Hold the thrust for 2 seconds

KAS Glute Bridge - Dumbbells

• Once finished with the full reps of a hip thrust, stay at the top of the thrust and lower just slightly and thrust back up
• Keep eyes facing upward

Hip Thrust Pulses

Dumbbell Thrust Circuit

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

** go heavier the first set and drop the weight with each consecutive set as the reps increase

Romanian Deadlifts (Dumbbells)

Single DB Bulgarian Split Squat

• 1 leg still a time 
• Push yourself up with all of the weight on your front heel, exhaling on the ascent
• Slowly lower self back down to floor, inhale in the descent 

** don’t forget the other leg! **

Weighted Step Up

Unilateral Leg Circuit

- 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

- Sit in wide sumo position 
- With weights resting on shoulders and a flat back, lower chest towards the ground 
- Shift back to starting position 
- Neutral spine and engaged core are key!!

Seated Sumo Goodmorning

- 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

Deep squat stretch

- Come into a runners lunge and drop back shin and knee to the ground 
- Bringing your hands to the floor on the inside of your front foot, shift your weight forward and stretch into the back hip flexor

**don’t forget the other leg!

Forward leaning deep lunge stretch

- Lay on ground with pillow propped underneath head and upper back 
- Bring one foot flat of the floor and extend opposite leg towards the ceiling 
- Grab behind the thigh, knee or calf to stretch 
- Take deep breaths

Hamstring stretch with foot flexion

Leg & Glute Trio Stretch

Tuesday: Crazy Legs & Glutes ! [Gym or Home - 60-75 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 🍑👏🏻

Paxton

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

Badass Upper Body - Gym [60 minutes]

Morgan

Jacque

Emily

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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 🥵

Taylor Slough

Legs & Glutes All Day - Gym [75 minutes]

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

Lauren Braxton

Michael

Great movement enjoyed the abs and lower body together

Julie G 

Abs & Lower Body - Home - 45 minutes

Sara Thompson

Jenessa

Cristina

Legs & Glutes Galore - Gym [60 minutes]

Maybe not the smartest to start this workout at 1am but I followed through. Legs shaking and all

Pibeny

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First day back after the 6 week challenge. Feels good 😊

Shoulders - Barbell & Bands [30 minutes]

Krystle

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Alexandra

Sierra

Noemi

Monday: Upper body & Abs - [60 minutes]

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!

Tuesday: Crazy Legs & Glutes ! [Gym or Home - 60-75 minutes]

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