Name: Playbook - Sami Bossert - W1/D2 Gym - Lower body
Uploaded: 2024-01-01T23:52:04.898Z
Duration: 70 min
Description: W1/D2 Gym - Lower body

Paige

Elaine

Such a killer workout!!!! Full on burn sesh!

I don’t know how I ever went to the gym without you and this app. Absolutely loved this workout!

Joslyn

Perfect workout for pregnancy! All the moves are doable but challenging and I really worked up a sweat. Loved it!

Luz Elena

Legs still
Shaking. Wooow awesome workout

Joss

-GLUTE TRIPLE THREAT WITH GLUTE BAND 3 x 12
-WEIGHTED SQUAT WALK 3 x10
-BARBELL DL + HALF 3 x 10 
-NARROW STATIONARY LUNGE 3 x 12
-WALKING LUNGE 3 x 12
-SEATED CALF RAISE 3 x 15
-ALTERNATING DEEP LUNGE STRETCH 2 x 30 sec. 
-HAMSTRING STRETCH WITH FOOT FLEXION 2 x 20 sec.

- Start with feet together with knees slightly bent and the band just above the knees 
- Step on foot out to the side, back diagonal, and directly behind you 
- Keep stabilizing heel driving into the ground

Glute triple threat with glute band

- Holding a weight in goblet position
- Lower into a squat and slowly walk forward and backward, staying low

Weighted squat walk

- Stand with feet hips distance apart 
- Hinge at the hips as you lower barbell towards the ground 
- Lift up about half way and then lower towards the ground to complete a full deadlift 
- Track barbell along the front of your legs as you lower

Barbell dl + half

- In a stationary lunge position, rest weights at the shoulders 
- Lower body down until the back knee touches the floor 
- Bring yourself back to starting position

Narrow stationary lunge - weighted

- 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

- Sitting on machine, let heels hang off padded surface 
- press toes into padded surface and lift heels up, contracting the calves

Seated calf raise

- bend one knee while keeping the other straight and lower your body to the ground, feeling the stretch in your straight leg
- slowly move to the other side and straighten the opposite leg

Alternating lateral deep lunge stretch

- Lay on ground with pillow propped underneath head and upper back 
- Bring one foot flat of the floor and extend opposite leg towards the ceiling 
- Grab behind the thigh, knee or calf to stretch 
- Take deep breaths

Hamstring stretch with foot flexion

W1/D2 Gym - Lower body

Ohoud

Prenatal Glute Stretching

Prenatal Stretching

Thanks for creating prenatal workouts WITH weights! This is exactly what I’m looking for!

Sarah

30 weeks pregnant just getting back into it after a 3 week break due to sciatic pain and this felt so good to move my body 😍

Megan

Love the lying chest press into hammer press. Wowza 🔥🔥

W1/D1 Gym - Upper body

Bailey

W1/D3 Gym - Glutes/ Hips

First time trying out your programs! Loved this workout!

Marcela

Thank you for helping me through my first workout in a long time. I'm in my 2nd trimester and boy was I was so fatigued in 1st trimester, that I couldn't bring myself to get back into the gym. Love the workout and just going at my own pace. Thanks!

Monica

I’m 14 weeks pregnant and this had me SWEATING!! It feels so good to find a workout I feel safe doing during pregnancy!

Khristen Mooney

W1/D4 Gym - Full body

Cristina

Quick upper body. I did exercises in a superset to make them more challenging and take less rests. This worked for me, as I’m not expecting.

McKenna

W2/D1 Gym - Upper body

Was way more engaging than it seemed! My legs are shaking! Love the stretching at the end.

W1/D2 Gym - Lower body

Community

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