Name: Playbook - Sami Bossert - W1/D2 Cable
Uploaded: 2024-01-01T23:52:04.874Z
Duration: 60 min
Description: W1/D2 Cable

🥵🌶️this one made me feel the heat

Joleana 

Love this cable work out. Thorough and very good on the body without compromising the quality of the reps

Emily Avila

Ednita

Amazing sweat 🔥🥵💦 We love a full body making us working out everything 👌🏼

Sarah

Now I know why you have an amazing 🔥 glutes Sammy- everything is ass ass ass -
Loved it

Robin Musilli

The workout was awesome, something new for me at gym

Raquel

Myra

Still sore from yesterday but got it done

Katherine

Awesome !!!
Another killer workout 
Great sequence of exercises 
I feel like I worked every area of my body !

Paula

The thing I am struggling with is that there's not as much explanation as in the YouTube videos. Maybe it's just me, but some tiny details make a huge difference. Like to go heavy or light and I can't see how low or high the cable machine is in some clips. Otherwise I got a great workout, it just took me a while to get the hang of the movements.

Brenda

Megan

Patty Harper

Regan Carsey

Richaela

Beth

Thoughtful full body! My legs are jello but so are my shoulders and back. Woo!

Briana

- Alternating jumping lunge with pulse 3 x 12
- Fb wide row x alternating deep lunge 3 x 12
- Single leg deadlift (cable) 3 x 15
- Fb wide row x deep lungewith k ck up 3 x 15
- Fb wide squat (double} with arnold press 3 x 15
- Fb·bear into plank with straight arms 3 x 12

- Drive front heel into ground in lunge 
- Pulse once before switching sides  
- Try to keep a 90 degree angle at the front knee

Alternating jumping lunge with pulse

- Start with your feet together and arms extended 
- Lunge back and pull bar down on a diagonal as you squeeze in between your shoulder blades 
- Alternate sides 
- Keep spine in neutral

FB - wide row x alternating deep lunge

- In a staggered stance, drive front heel into the ground as you lengthen the back leg and tap back toes to the ground 
- Hinge at the hips, as your reach the cable forward and lift your back leg into the air  (spine stays in neutral) 
- Pull cable back as you drive the front heel into the ground to activate the glute 
- This move is like a pendulum

Single leg deadlift (cable)

- From a back lunge position, pull bar towards your face, squeezing into shoulder blades 
- As you release the arms, come to stand on stabilizing leg and lift back leg into the air to activate the glute 
- Keep weight slightly back as you lunge back
- Drive front heel into the ground to stabilize and activate supporting glute

FB - wide row x deep lunge with kick up

- In a wide squat position and feet turned slightly out, hold bar into chest and pulse 2x
- As you come to stand, squeeze the glutes and press the palms overhead (activating your shoulders and lats) 
- Keep spine in neutral and drive heels down as you come to stand

FB - wide squat (double) with Arnold press

- Start in quadruped and lift knees off the ground about an inch 
- Keeping core activated, walk out into plank position (keep arms straight)
- Reach one arm forward and then the other (keep hips as still as possible) 
- Walk back to starting position w/ knees hovered just above the ground

FB - bear into plank with straight arms

W1/D2 Cable

Saved this. I am sweating hard. Do not underestimate this one!

Amazing first day! Happy I have this to get me going again 💕

Charlene

W1/D1 Dumbbells

Stacie

Gina

W1/D3 Landmine/barbell

I have not worked out in 3 weeks due to an injury and this was my first day back at it and I must say……WOW! I feel amazing!!!!!

Sasha

Yvette Cantu

W2/D1 Dumbbells / Gluteband

Great Wednesday workout 🏋🏼‍♀️

Kate

W2/D2 Dumbbells/Step or bench

April

Feeling great after this pump. All the mobility strength. Definitely paving way to more quality and heavier sets

W1/D2 Cable

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