Name: Playbook - Sami Bossert - W1/D1 Monday: Glutes & Calves {Home}
Uploaded: 2023-03-01T18:04:10.571Z
Duration: 45 min
Description: W1/D1 Monday: Glutes & Calves {Home}

Starting this challenge over from the beginning and boy was this the workout that I needed!!!!!

Sasha

Michelle Vaquerano

Pascale

Joleana 

First lifting workout in over a year and it kicked my butt… literally 😅

Rachel

Starting over… chronic pain has kept me from getting through… prayers, His mindset not mine, strength from Him and trusting Him is going to get me through all three challenges ♥️🤗

Susan Coleman

That was tough!!! My legs are like jello!

Sarah

I forget sometimes how much Sami loves booty workouts and then midway through I see why lol 🍑

Tamara

Started the challenge over for the new year and this was the perfect first workout back!!! I added in some squats to reply burn out my legs and wow just WOW!!!!

Best glute workout in a loooong time! Thanks!

Megan

Great start to changing my lifestyle! 😅😅

Leah

Amazing! I feel great and thankful it’s something I can do at home with 7 kiddos it’s hard to get away!

Kristina

Sara

Celina

Andrea

Ashley

Michelle

Dynette

My calves are feeling it today… 😓😓😓

Marilyn Valdivia

Great first workout. I’m a little late starting but excited to get going.

Paula

Would love more options at home when you have zero equipment and aren’t required to buy anything. 
Is there a way to break these up (morning/afternoon/evening combos) when you just don’t have the full time? My toddler woke early, and I had to tend to her before coming back and completing.

Keri

Bely

These are killer. I have to keep reminding myself that some movement is better than none and you can’t get good unless you practice.

Mikaela

Trisha

Cynthia

It was great! I am so glad to be moving again even though I will be crazy sore tomorrow!! Fit bod here I come 🤗

Deanna Pazos

This killed my bum! In a good way😂😂

Brooke

Kasia

Those calf raises 🔥!! Took me longer to do three sets of those than the rest of the workout. Struggle street.

I started late but that was crazy awesome! I will be feeling that for a few days!

Lauren

Anna luise

Annette

Killer workout! My legs are still shaking

Nicole

Krystal

Excellent workout. I’m going to be super sore tomorrow.

Kelly Averback

Wow I have never felt the burn from a calf raise all the way up to my ass! 💀🤌🏼

Jacque

That was killer. So so killer. Feeling so good though 😛😍

Celeste

Allyson

If this is what the rest of the programs are like, it’s going to be a 🔥🥵 6 weeks

Courtney

Madeline

Lynn Liwa

Holy cow. I am so wiped out by that first workout but I am so proud of myself for completing it. This challenge is not going to be anything to joke about!

Renée

Such a good workout! Quick and so effective

Vanessa

Debbie Ashmore

Killer but I loved it! The banded kickbacks and side kicks kicked my butt but felt so good! 🔥

Briana

Wow !!! So amazing such a great workout !💪🔥 I'll be feeling my legs tomorrow !

Crystal

Heather

Venessa Gardner

M : GLUTES & CALVES					
		
WARM UP CIRCUIT:					
- WALKING LUNGE 2 x 60 SEC	
- FORWARD LEANING DEEP LUNGE STRETCH 2 x 20 SEC (EA)
					
- DUMBBELL THRUST CIRCUIT 4x 
					
- ROMANIAN DEADLIFTS (DUMBBELLS) 3 x15

- BANDED KICKBACK SUPERSET 3x
					
SUPERSET:
- DUMBBELL FROG PUMPS 3 x 30	
- WEIGHTED CALF RAISES 3 x 30

- Keep your chest up
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Walking lunge - bodyweight

- 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

Warm up circuit

- 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)

• secure the band hooks to the top loop on your foot straps 
• lean forward, core engaged, back parallel to the floor 
• with a bent knee, press your foot back and up, squeezing your glutes 
• slowly lower to starting position 

Don’t forget other leg !

Banded Glute Kickback

- BTB stands for “behind the body” indicating the band should be positioned behind your stationary foot. This allows you to perform a diagonal kickout successfully and effectively, really activating your outer glutes

- Clip the band to the loop on the top of your foot 

** Don’t forget other side! **

Banded BTB kickout

Banded Kickback Superset

• Similar to a glute bridge, place dumbbell on pelvis, back on floor with knees bent 
• Press the bottom of your feet together, forming a Diamond shape between your legs 
• Squeeze your glutes and press your hips up to the ceiling 
• Hold at the top for 1-2 seconds

Dumbbell Frog Pumps

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted calf raises

Superset

W1/D1 Monday: Glutes & Calves {Home}

Shannon

Great explanation and detail of what the challenge is! Ready to get started

Dezi Lauderdale

Challenge Intro - Starts Mon July 18th!!

FAQ: Are there modifications/alternatives for each exercise?

FAQ: Can I add in another workout throughout the week?

If I do two home workouts and two gym workouts do I have to acknowledge complete on both for the specific day so it show the progress on both to show 100 perfect complete in the end?

Great!!! I’ve got a plan❤️ I’m a day after everyone else, but otherwise right on time!

FAQ: Can I switch up the workout days each week?

For the home workout and the weights, you said a 10lb or 20lb is recommended?

FAQ: How is this a progressive strength training program?

So excited to be a part of another challenge. It’s not just about the transformation but also the community supporting each other virtually ❤️

Kelly

FAQ: How will winners be chosen?

FAQ: I don’t see the entire program? Am I missing something?

FAQ: I’m having technical issues with the app ?

I ordered my foot straps and the cute ptula headbands. Hoping they come in before Monday!!

Michelle VanHoose

FAQ: What equipment is needed for the home program?

Nice way to set a starting fitness point!

Gabrielle Krueger

Push ups: 1 full 18 knees 
Plank : 1 min 15 sec
Lunges: 63
Squat :53

Amanda Galvan

Great!!! I always doubt workouts with body weight but this was so good. Minimal yet so effective!

Monica

Pre-Challenge Strength Test

BuRnEr!!! ❤️‍🔥❤️‍🔥❤️‍🔥

Haylie H

Woke up before 6am to get this done! Proud of myself for starting these new habits

W1/D2 Tuesday: Back & Arms {Home}

These workouts take the life out of me🥺🥰

Jess

2nd time going through this challenge and this workout still kicked my butt! My legs are jello

W1/D3 Thursday: Legs {Home}

Priscilla Velazquez

W1/D4 Friday: Full Body {Home}

Thank you Sami! Workouts haven’t been perfect but your programs have been the only ones I’m able to get through without pain.  This weekend I had the joy of being with my 2 month old niece, my almost 2 year old nephew and 7 year old niece. And although the following two days I was in pain from carrying and her and playing with the other two, it was so worth spending time with them ♥️♥️♥️

Nancy

W2/D1 Monday: Glutes & Calves {Home}

Natasha

W2/D2 Tuesday: Back & Arms {Home}

W2/D3 Thursday: Legs {Home}

I wasn’t in it today and this gave me the energy I needed!

Rebecca

W2/D4 Friday: Full Body {Home}

Maryann

Did this as a make up session right after the new Monday workout…might need to be carried around for a day or two. 😭

W3/D1 Monday: Glutes & Calves {Home}

W3/D2 Tuesday: Back & Arms {Home}

Great workout… so nice to have  a workout works all the leg muscles instead of just walking lunges!!! My legs are 🔥

JESSICA

W3/D3 Thursday: Legs {Home}

Cassy

Alexandra

Missed this one so had to go back and do it on a rest day.. woa!!! I’m glad I got it in, so many moves that made my entire feel targeted! 😮‍💨

Sondra

W3/D4 Friday: Full Body {Home}

Just started back again after being sick! What a way to come back!!🔥❤️

The outside of my hips are burnin!! My gosh, good one!

W4/D1 Monday: Glutes & Calves {Home}

Domenique

I’m a few days behind because of work but this is a killer upper body workout

W4/D2 Tuesday: Back & Arms {Home}

That leg day was rough! It got my heart rate up there and my legs are shaking. Proud of myself for completing it.

Kristy Arrowood

Felicia Santori

W4/D3 Thursday: Legs {Home}

Skye Beasley

Laura

Awesome !!❤️ I liked the diamond crunch at the end !!

W4/D4 Friday: Full Body {Home}

Kasey

W5/D1 Monday: Glutes & Calves {Home}

I can’t thank you enough for this and I don’t know what I’ll do when it’s over!

Erisa

W5/D2 Tuesday: Back & Arms {Home}

That leg day was a challenge. Feeling good about myself for accomplishing it.

This is the second time a Sami leg day make me want to 🤢 haha go heavy or go home 💪🏽

W5/D3 Thursday: Legs {Home}

Brought on the new year with this 🔥🔥🔥 workout

I got a love hate relationship with these full body days lol

Kelley

W5/D4 Friday: Full Body {Home}

Killer on calves and glutes 😍 I’m a sweaty mess!

Gluten and calves day felt great, but I felt the burn 🔥 on those calves rises 🦵🏼🦵🏼🔥🔥🔥🍑🍑

W6/D1 Monday: Glutes & Calves {Home}

Yikes that was a tough but good one. Nice start of the week for me, my arms are jello.

My legs are jello from yesterday and today my arms joined them.

W6/D2 Tuesday: Back & Arms {Home}

Like Whoa, best leg day yet🔥🔥🔥
For real a five ⭐️ leg day

Arlenis Dominguez

W6/D3 Thursday: Legs {Home}

Hope

Finishing a challenge with a burner! 🔥

Christy

W6/D4 Friday: Full Body {Home}

Done ✔️ 
A little late due to being sick but finished strong! Thank you Sami for this 6 week challenge!

W1/D1 Monday: Glutes & Calves {Home}

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