Name: Playbook - Sami Bossert - W1/D1 Monday: Glutes & Calves
Uploaded: 2023-03-01T18:04:10.551Z
Duration: 45 min
Description: W1/D1 Monday: Glutes & Calves

Eileen

Catherine

First workout with Sami and I think I’m here for it 🔥🍑

Amanda

Day 1! Fell off the wagon and I’m excited be back on !

Shannon

Juliana

This was literally my ideal workout. Simple, yet killer! 🫶🏼

Jordyn Morgan

Ally

It was great my glutes were on fire by the last workout.

Jamie

Excellent! Just what I needed on a rainy Monday!

Susana

Keala

Love this workout!! It’s hits every time and it’s so easy to understand.

Chelsea

Kristy Arrowood

Much bigger burn that I expected!! I’m not used to working some of the smaller muscles included in this workout — loved it!!

Emma

Absolutely loved it, Sami! I’ve been following you for a long time and have loved your workouts. We had to put my dog down last month 💔 and I needed a routine to help get me moving again. SO incredibly happy to be starting this one (in my P’tula leggings!!) Thank you for all you do. You motivate and inspire during the best AND the hardest times. 🙏🏼

Emily

Amazing, this is my second time doing this round. I like Sami’s workouts because I actually see progress!!! ❤️

Karina frazier

Loved this! Just completed a functional workout plan and loved getting back into a weightlifting workout!

Lydia

Touch but I felt it in all the right places!

Caroline Torres

Restarting the challenge is a good way to start my Friday 💪🏻🥵

Paxton

Dead! Loved that I could increase my weights so much from the first time

Hailey

Megan

Second then doing this one and I love that I upped my weight and the glute engagement throughout the whole workout was 🔥

Cassey

First day of the program and loved how fast it was! 8 weeks postpartum cleared by my doctor and can’t wait to get back in shape and toned !

Jodi

I like this training. Looks easy, but feel difficult. 😊 I like it!

Kate

Kristen

3x30 calf raises were rough. Great workout

Stephanie

Krystle

woo! by the calf raises my legs were on fire !

sandra

Alise Campbell

Domenique

This was great!! I loved the variety! Felt the burn for sure!

That was fire I’m a week late to the show but man my butt was cramping by the end😬

Destanie

Paula

Christy

This was a good day addition to the current challenge 🤗

Leticia Lopez

Selda

OUCH! 🥵 I thought the other leg day was rough! Such a good workout tho!

Devan Hodlik

Great workout , definitely gonna feel it in the morning

Diana

AMAZING! My legs are definitely going to feel this in the morning 🥹😅

Aurora

Loved this! I increased the weight on the bridges and noticed I still have a lot of strength in me. Despite my time off from the gym.

Brandi Schmidt

Michele

😵‍💫 Calves and lower back are on 🔥! ♥️♥️♥️

Ruth

Sara

Joined a gym again after 2.5 years and felt soooo good to be back! 
Great first workout to get started again ♥️

Tolani

So good. Although I got nauseous on my last superset so that was fun lol. But I drank water pretty fast lol. But I loved it!

Michala

Fire girl! My flutes hate you but will love you later 😆😅🙌🏼

Tayler

I had trouble activating my flutes on the cables.. felt it a lot on my hamstrings

Yeimy

That was a sweaty one! Great moves for muscle activation and not an overly long workout!

Carmen

Booty screaming lol might get a cramp 😂

Bailey

M : GLUTES & CALVES					
		
WARM UP CIRCUIT:					
- WALKING LUNGE 2 x 60 SEC	
- FORWARD LEANING DEEP LUNGE STRETCH 2 x 20 SEC (EA)
					
- BARBELL GB GLUTE BRIDGE 4 x 18, 15, 12, 10 (INCREASE THE WEIGHT WITH EACH SET)
					
SUPERSET:
- ROMANIAN DEADLIFTS (DUMBBELLS) 3 x15
- CABLE KICKBACK 3 x 10, 10, LIGHT WEIGHT FOR 20 (EA)
					
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

• Place gluteband above (or below) knees
• Knees bent and feet flat on floor with barbell resting on pelvis, back on the floor
• Secure bar on your hips as you press your hips up, squeezing your glutes 
• Press thru your heels and keep chin tucked 

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

Barbell GB Glute Bridge

- 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

Romanian Deadlifts (Dumbbells)

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

**Work both sides**
**light on the last set**

Cable Glute 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

W1/D1 Monday: Glutes & Calves

Ready to start 8/18 just found your program

Yaney

Great! Looking forward to this challenge 😆

Amanda Moreno

Kaitlan

Challenge Intro - Starts Mon July 18th!!

Marilyn Valdivia

Melissa Bailey

FAQ: Are there modifications/alternatives for each exercise?

Thanks for the reminder not to be a couch potato.

Jess

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

Thanks for clarifying this! This was my biggest question!

Good to know, my schedule can be a little crazy!

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

FAQ: How is this a progressive strength training program?

I love that this challenge isn’t 100% about the physical changes. I can’t wait to see changes in my body, but I’m also looking forward to holding myself accountable!

Can’t wait ! Meal prepping for the week today !

Sthefany O

I love the “extra” things we need to do to win.This will definitely help everyone stay consistent! And help others come out of their comfort zone. (Like myself!)

Ashly

FAQ: How will winners be chosen?

I love that I’m able to see what I’m suppose to do for the week and plan accordingly!

Awesome ! That way I can prepare for the week of what day I’m doing what :)

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

Thank you for being so available to answer our questions!

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

21 incline push-up 
1:08 tall plank
64 back lunges
56 squats

Ready to crush this challenge for 2023🎉

W1/D1 Monday: Glutes & Calves

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