Name: Playbook - Sami Bossert - W1/D1 GLUTES & CORE
Uploaded: 2024-01-07T22:49:35.122Z
Duration: 60 min
Description: W1/D1 GLUTES & CORE

Jordan

Woo! First workout 🏋️‍♀️ of yours🥵

Linda rLewis

Carlie

Restarting the challenge! 87 day till summer!!

Priscilla Velazquez

First workout of yours completed 🤩 I’m excited for this 😁😅

Sonya

Susana

Waldo

Not happy with myself about this one 😐 I was short on time and couldn't do the training till the end 😕

Sarah

Been out sick for over 2 weeks...  kicked my booty but oh so good! 🔥

Jaclyn

Michelle

Jennifer

So challenging!  My legs were shaking. Thank you Sam !

Paula

Amazing! That one was the most challenging yet.

Brianna Cortez

Adrianna

A good challenge for my poor coordination!!! Haha but it got much easier as I went through the motions slowly. Can’t wait to get it down pack!

Courtney Gromer

Felt a bit weak. First day back in 2 months! Here we go again!

The lunge triset killed me 🥵 gonna feel it tomorrow!

Alainah

Alex

Such a good leg workout and core workout. My legs are wobbly 😳

Ciera

Day one for me and I killed it just as much as it killed me!!! 🔥🔥🔥

Rebecca

This workout made me feel like I wasn’t pushing myself enough at the gym 😅 definitely a great way to start.

Jeanette

What a killer first workout! I’m really excited to see the rest of the program and results

Berenice

Excellent way to start our 8 week journey 🙌🏼

Just when I thought I was in decent shape….enter Sami’s workouts 🥵

Stacie

Hope

Definitely a killer workout to begin the week!

VICTORIA

Loved day 1 !!!! Wooo I’m amped up now !!

Robyn

Hannah

Humbled by that Elevated lunge triset! Wow! Starting off right w this one.

Amber

Amanda

The perfect start to another amazing challenge! Glutes are on fire 🔥

Sarah Lucero

That third set of the deficit circuit is going have me feeling my legs all week!

Kristy Arrowood

Sami, you are the queen of glute workouts! That triset was fire!!! A good stretch is definitely needed after this workout

Tamara

Laura

Shannon

Yvette

Wooo this was a great start to the challenge!!!

Darby Kanter

That deficit lunge triset was WAY more intense than I was expecting! Whew 🥵

Angela

Great leg workout, kept heart rate moving while lifting!

So happy to have this challenge back in my life! Great start to the first week 🍑💪

Alexandra

Wow. That took some mental work as well! Trying not to talk myself out of cutting rounds was hard but I did it all!

Leah

N’kengie

I love it. It made my glutes hurt in the right places.

Sandra

Whew! Even for me this was such a great workout! My glutes feel like rocks right now! 😂😂

Sami

Loveee me some leg day. This burned so good !

Megan

20 weeks pregnant and that was a good one!

Gina

WORKOUT OVERVIEW: 

KANG SQUAT
GLUTEBAND WALKING SQUATS
DYNAMIC DEEP SQUAT STRETCH
DEEP LATERAL LUNGE STRETCH

HOLY GLUTE BRIDGE CIRCUIT

SWISS CORE CIRCUIT 3

DEFICIT LUNGE TRISET

STANDING WEIGHTED HIP ABDUCTIONS

SEATED FIGURE 4 STRETCH 
STATIC  DEEP LUNGE STRETCH

Let's warm up that lower half before you move into some compound and isolated movements in this workout!

** this movement can be done without barbell on your shoulders, or any weight for that matter ** if you're new to this move, get the hang of the movement before implementing any weight


- 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 
- 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

- Place band just above knees 
- Starting with feet together, bend at the knees and step on foot to the front in a diagonal line bending into a split squat position 
- Repeat on other side moving forward 
- Walk forward and back staying as low as possible 
- Spine stays in neutral

Gluteband Walking Squats

- 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

Deep Lateral Lunge Stretch with Foot Flexion

WARM UP CIRCUIT

- Increase the weight on the barbell with every set if possible

• Place gluteband above (or below) knees
• Knees bent and feet flat on floor (with toes pointed outward slightly) with barbell resting on pelvis, back on the floor
• Secure bar on your hips as you press your hips up, squeezing your glutes, hold the top squeeze for 2 seconds!
• Press thru your heels and keep chin tucked 

Increase your weight with each set (5-10lbs). Reps decrease accordingly

Barbell GB Glute Bridge

• Place band above or below knees (below knees is more difficult)
• Bend knees, feet flat on floor and upper back on the ground 
• Spread legs out to meet resistance against band 
• Thrust hips up toward ceiling, pressing thru your heels and pulling in your pelvic floor - squeeze those glutes !

Glute Band Glute Bridge

- Kneeling into a stationary surface for support 
- Pinch/hold a weight behind your knee or place a plate (as seen in video) on the outer side of your knee, holding the plate stable using your hand
- Leading with your knee, raise your leg out and up, then lower with control
- Complete desired reps then repeat on the opposite side

** reps are based on a lighter weight. Aim for 15-35lbs if possible **

Kneeling weighted hip abduction

HOLY GLUTE BRIDGE CIRCUIT

For this circuit, I want you to complete the 3 exercises on 1 LEG first before moving to the other leg! Rest between sets will be minimal as you're focusing on one side at a time; therefore your other leg is sort of in rest mode.

• 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

This burn out move will be performed after a various lunge exercise and is a BURN OUT exercise. What does that mean? 

You’ll finish the previous exercise you’re doing with weight and then drop the weight and go right into this move ! Your affected leg will complete that WEIGHTED EXERCISE and go right into this exercise before switching legs

Box Press Lunge

- Start with feet up on elevated surface
- Slowly lower one leg down to the ground, crossing behind your body and performing a curtsy style lunge 
- You’ll lean slightly forward to better engage your glutes and with the curtsy style lunge you’ll also feel your outer glutes 
- Press yourself back up with most of your weight on your heel that’s on the elevated surface 
- Complete one leg before switch sides. 

Want to make this version more challenging? Simply hold a dumbbell near your chest

Deep Deficit Curtsy Lunge

DEFICIT LUNGE TRISET

THIS CIRCUIT IS A BIT ON THE BEGINNER SIDE, BUT REMEMBER THIS IS JUST DAY 1 OF THIS 8 WEEK PROGRAM. CORE WORKOUTS WILL INCREASE IN INTENSITY AS THE WEEKS PROGRESS. FOCUS ON FORM AND CORE CONTROL.

• Feet shoulder width apart, slight bend to your knees 
• shoulders relaxed, hold the ball out in front of you 
• twist your torso back and forth as you move the ball left to right 
• core is tight and engaged, pelvic floor is tightened

Swiss Ball Core Twists

• Hold ball in front of your with straight arms (slight bend to the elbows) 
• Lunge out to your side and move the ball down to touch the floor (the side of you with the bent knee) 
• Press yourself up out of the lunge, raising the ball up and to the opposite side.
• At the top of the movement, perform a knee tuck at the top (feeling your obliques) and pulling the ball in close to your knee

** one side at a time before completing the other

Swiss Ball Lateral Lunge Knee Tuck

Swiss Ball Oblique Knee Tuck Leg Raise

• Place elbows on stability ball 
• Position yourself in a plank position, elbows directly under shoulders 
• Keep core engaged and entire body straight - avoid over arching or under arching 
• HOLD

Stability Ball Elbow Plank

SWISS CORE CIRCUIT 3

- Sit on an elevated surface or sit on the ground and cross one foot over opposite knee as you open through the hip 
- Grab foot and press knee open to deepen stretch

Seated figure 4 stretch (20 sec each side)

- Step forward into deep lunge position with back knee on the ground 
- Shift hips forward and hold

** Don’t forget the other side! **

Static deep lunge stretch (20 sec. each side)

COOL DOWN

W1/D1 GLUTES & CORE

I can't waittttt!!!! I've been wanting a new challenge and this has come at the best time!

Amanda Palmiotto

W1/D1 1. Welcome to the Sweat It Out Challenge ‘24

W1/D1 2. What exactly does the SIO Challenge entail?

W1/D1 3. Can I sign up for the Facebook Group?

Wooo wooo!! I'll take my photos tomorrow!

W1/D1 4. How BEST to take photos?

W1/D1 5. How to take measurements?

W1/D2 PUSH DAY

It's been a long time!!!! I'm always so glad to come back here and workout with you Sami 🔥🔥🔥🔥 Always sweating like never whatever the training 💪🏽😁 Love it !!!!

W1/D3 LOWER BODY

W1/D4 PULL DAY

I needed it !!!! Thanks for this amazing workout 🔥🔥🔥
It allowed me to shake off all the bad energy and mood that was in my mind 👍🏽

I suck at jump rope 🤣 great workout to get your HR up and going!

W1/D5 BONUS DAY

Amazing workout 🔥🔥🔥 I am drenched in sweat 🥵💦💦💦 Love it !🔥👍🏽

W2/D1 GLUTES & CORE

W2/D2 PUSH DAY

W2/D3 LOWER BODY

Chelsea

W2/D4 PULL DAY

Hadis

W2/D5 BONUS DAY

Love band work! One of the best glute days I have ever had 🥰

W3/D1 GLUTES & CORE

W3/D2 PUSH DAY

W3/D3 LOWER BODY

Running a bit behind on the weeks but loving the workouts! Felt super strong and push boundaries.

W3/D4 PULL DAY

Christina

Loved this new full body circuit! Great quick workout!

I love these timed workouts because you can really cater to YOUR abilities/challenge level. I wasn’t able to get there with this one though and feel about 75%. Still a nice change from the weight lifting days 🙂

W3/D5 BONUS DAY

Killer, loved it!! That Bulgarian tri was amazing

W4/D1 GLUTES & CORE

Did a two-a-day and this was just what I needed!

W4/D2 PUSH DAY

Eileen

W4/D3 LOWER BODY

W4/D4 PULL DAY

Morgan

The endurance & cardio workout I didn't know I needed, loved it! 💪💪

Love how these full body days pack so much into 20-30 minutes. Such great workouts!

W4/D5 BONUS DAY

W5/D1 GLUTES & CORE

Feeling a bit weak due to my period but still showed up!

This one is killer for shoulders and triceps. I am LOVING the definition I’m seeing in my arms after week 5!!

W5/D2 PUSH DAY

Running a bit behind but the amount of self confidence I’ve gotten on this challenge in the workout is crazy!

That was a rough one after being sick 😮‍💨

W5/D3 LOWER BODY

Michelle VanHoose

W5/D4 PULL DAY

Hard but great work out!! Total full body burn!!

Love how quick and sweaty these workouts are

Wow! Honestly didn't think it was gonna be so tough at first glance 😅 I did weighted moves, not bodyweight, and man... I'm dead!

W5/D5 BONUS DAY

Feeling it all around from the ribs to the booty shelf!!! 🔥

Sherry

W6/D1 GLUTES & CORE

Love love love the shoulder Tricep burn 🔥 l

W6/D2 PUSH DAY

W6/D3 LOWER BODY

W6/D4 PULL DAY

I love ending my week with the bonus. It gets a quick burn that is the best!!🥵

W6/D5 BONUS DAY

Awesome workout!! Saving this one for sure!!!🔥

W7/D1 GLUTES & CORE

I Can officially say the gym has become therapy. Not where I want to be yet… but the progress is crazy! I even got a tiny tiny bit of an an shadow. 

10* years with you Sami and this is the most confident I’ve been! Thank you as always!

W7/D2 PUSH DAY

W7/D3 LOWER BODY

W7/D4 PULL DAY

W7/D5 BONUS DAY

W8/D1 GLUTES & CORE

Getting stronger and way mor comfortable in the weight room! 💪🏼

W8/D2 PUSH DAY

I usually avoid front squats and lunges with a barbell but I did it today! 💪🏼

W1/D1 GLUTES & CORE

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