Name: Playbook - Sami Bossert - W1/D1 GLUTES & CORE
Uploaded: 2023-12-27T21:06:00.512Z
Duration: 45 min
Description: W1/D1 GLUTES & CORE

Super hard for a comeback. But worth every second!

Ryan

Priscilla Velazquez

Been a minute since I’ve done a workout from the app after having my little guy 8months ago. I’ve tried to keep up but it’s been hit and miss. Anyways today felt great!

Beth

Devan

Jenni

Lovvveeddd! Everything about it! The workouts, the explanations, the videos!  Obsessed

Britney Lumley

Started off very comfortable then as the exercises progressed I had to challenge myself! Wanted to stop half way and finish the rest later but I made it through 🤩

Allyssa

Savanna

Great and challenging! I’m pretty tight on my left leg and shaky but excited to see where I’ll be in 2wks 😁 it was so great to get back to moving! Thank you

Valerie

Challenging in the best way! I’m not gonna lie, I was sore before the workout was even over 😂 I love the compound movements & set/rep structure. It kicked my butt, but I’m excited for day 2!

Lauren Peach

Coming in out the gate swinging!! I don’t think I can stretch enough after that one 🥵

Michelle VanHoose

Whew! What great workout to start the challenge with! My glutes and core are on fire!

Gabrielle Krueger

Loved it! I took it a little easy today though!

Kimberley Compton

Whaoo!! We are back with a burner!!🔥🔥

Jessica Hauptmann

I felt pretty good until the last leg circuit. Holy moly!!

Shannon

Love the layout of the new workout!! Feeling real good about this challenge! Love starting with flutes and core !!🍑🔥

Allison

Ashley Strayhorn

Great first workout. The home version definitely gets the job done.

Brenda

Maryann

Ilse

Whew what a first workout! Felt dizzy but finished it and didn't give up..

Ashley

Debbi Patton

That was a humbling workout for me, that last circuit of elevated legs were a scorcher!

Jessica

Holy smokes!!  What a calorie burner! Kicked my butt.  The workout for me was over an hour but oh so good!

Michelle Searcy

Megan

WORKOUT OVERVIEW: 

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

GLUTE BRIDGE BURN - HOME EDITION

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!

- Without any weight, you’ll use this move as a warm up and help to activate your hips and lower half
- With a stance wider than shoulder width and toes pointed slightly outward, lean your upper body forward while keeping your lower half immobile
- Once your upper body is parallel to the floor, sit your butt down into a deep squat, feeling the stretch and your hips opening 
- Then reverse the movement as you stand back up to starting position 

Think of.. goodmorning into squat back into goodmorning

Bodyweight 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

• Lay on your back with one foot flat on the ground 
• Bent your other knee and place foot on top of your bent knee
• Place dumbbell on pelvis - on the side of the soon-to-be working leg 
• Press thru your heel and lift your pelvis up off the floor toward the ceiling, squeezing your glutes 
• Slowly lower back down to the ground

DB Single Leg 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
- Raise your leg laterally, LEAD WITH YOUR KNEE, then lower with control
- Complete desired reps then repeat on the opposite side

Kneeling weighted hip abduction

Glute Bridge Burn - Home Edition

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

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

- 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

Everything is great! trying to join the sweat it out challenge ❤️

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?

W1/D1 4. How BEST to take photos?

W1/D1 5. How to take measurements?

Haylie H

Terri

Felt great! Shoulders and chest will feel it tomorrow!

W1/D2 PUSH DAY

Maritza

My legs were shaking half way through. A GREAT at home leg day!

Kristy Arrowood

W1/D3 LOWER BODY

That workout felt so great!  I really loved it all around 🙌

W1/D4 PULL DAY

Chelsea

It was the perfect Sunday without!  Loved all the stretching!

Greta full body! Way to end the first week! 🔥🍑

W1/D5 BONUS DAY

Cassy

Your home gym is like a gym gym- would be great if you listed alternatives in suggestions. For example I don’t have the big weight plates for the side work outs. Keep them coming- I feel the burn!

JESSICA

W2/D1 GLUTES & CORE

Super challenging!!! Couldn’t do some stuff yet but will get there one day!

W2/D2 PUSH DAY

Just got back into making workingout a priority and FINALLY made it through a workout and felt stronger!! Loving the workouts!

Katie

Good stuff!! Will definitely feel this workout tomorrow!

Darby Kanter

W2/D3 LOWER BODY

W2/D4 PULL DAY

Perfect combination of moves for a bonus day. Just what I needed!

Favorite Challenge by far! Feel stronger and have more energy! Thank you Sami 😘 (sistay)

W2/D5 BONUS DAY

Great workout! Got my new and improved glute bands yesterday which made it even better 🙌🏻

Faith Smith

That warm up though😫 followed my something like “you can start working out now”🤣

W3/D1 GLUTES & CORE

W3/D2 PUSH DAY

Everything about this was killer in the best way possible!  Loving each and every workout!

W3/D3 LOWER BODY

Arms feel amazing,  those stretches at the end were the real winner!!

W3/D4 PULL DAY

Really loved the combination of exercises. Felt like a nice little full body 🙌

W3/D5 BONUS DAY

Hardest workout of this challenge yet. I had to take longer rest and stretch before the end of those bulgarians. 🔥🥵

W4/D1 GLUTES & CORE

Feeling strong. I have to improvise with incline bench sets. Doing what I can.

W4/D2 PUSH DAY

Angela Sekerak

W4/D3 LOWER BODY

I am feeling it!  My back feels great already from it!

W4/D4 PULL DAY

Great little burner. Definitely able to add this to another day. 🥵

Love the bonus days. They are shorter time wise but such a great full body burn.

I was like oh it's gonna be easy bonus day this week.. but wow! So sweaty.. way to go to finish Week 4.

W4/D5 BONUS DAY

Here we go again my glutes are on fire!🔥

W5/D1 GLUTES & CORE

Feels so great! My arms are sexy now ahahaha.

Even with little to no motivation today, felt stronger in the end!

W5/D2 PUSH DAY

What an incredible leg day!! My legs/glutes are toast!🤪

Rachel Ball

My weakness leg days but this one, I loved it! Feeling stronger..💪

W5/D3 LOWER BODY

Upper body days are quickly becoming my favorite

Favorite pull day yet!!😮‍💨🙌🏼

It was a high intensity pull day for me.. great gains..

W5/D4 PULL DAY

I was dripping sweat for this full body and I was loving this workout!! I do it again🥵🙌🏻💪🏻🔥

Loved this- no equipment! Great full body and sweat

W5/D5 BONUS DAY

That donkey kick superset had my glutes SCREAMING

Took a rest for 3 days and back at it today... Feels so great!

Took me 2x the time it would have at the gym bc of my little at home workout partner but it got done 😮‍💨

W6/D1 GLUTES & CORE

I need to go heavier next week but this was still a great one!

Feels so good.. Arms are shaking but stronger💪

Loved the layout of the set. My shoulders are burning the good burn.

W6/D2 PUSH DAY

Oh my my legs are shaking! But I loved it!

W6/D3 LOWER BODY

Feeling so much stronger with band exercises! Time to go to a harder band

W6/D4 PULL DAY

This was a heart rate elevator! 🥵 Great work out with only dumbbells!

W6/D5 BONUS DAY

W7/D1 GLUTES & CORE

Great, challenging workout. Week 8 is sure bringing out the best of me💪🏻🥰🙌🏻

W7/D2 PUSH DAY

Saving this one for later. WOW absolutely loved it. 🔥hammies lit up 🔥

Sherry

I love unilateral work so much. The Bulgarians were insane and the calf raises killed 🥵

W7/D3 LOWER BODY

I can’t believe I never used to like upper body days!  This workout was great!

Good pull day and used my heaviest bands. Feeling good!

W7/D4 PULL DAY

Loving my sweat.. What an intense workout.

I feel like that puts a whole new meaning to full body workout.

W7/D5 BONUS DAY

My favorite glute and core day!! I used the heaviest weights I had at home. Feeling great!💥👏🏻🙌🏻

I don’t typical love a leg day but I LOVED that workout. Felt strong on the stability ball.

W8/D1 GLUTES & CORE

Great arm pump...they are jello right now!

Amanda

I greatly underestimated that workout. Arms are burning good

W8/D2 PUSH DAY

This workout was absolutely killer! My legs are shaking. Saving this one for future!!!

Wow! What a great last leg day! This might be my favorite workout of the whole challenge.

W8/D3 LOWER BODY

Favorite program ever!! Thank you for these incredible workouts, Sami! You rock!!

Not my best but I got it done and I liked this workout 🙌🏻

Done! A few days late because life so beyond proud of myself to stick with this 8 week program!

W8/D4 PULL DAY

This was harder than it looked. Great full body as usual. Bittersweet ending to this 8 weeks!!🎊🙌🏻

What a challenge! amazed i completed it! Love the full body days

What a way to end the challenge.  So bittersweet.  Loved this bonus day so much.  Will definitely be repeating this challenge.  Loved the workouts.

W1/D1 GLUTES & CORE

Community

More workouts from Sami Bossert