Name: Playbook - Sami Bossert - W1/D3 Gym - Glutes/ Hips
Uploaded: 2024-01-01T23:52:04.951Z
Duration: 70 min
Description: W1/D3 Gym - Glutes/ Hips

Bailey

STEP MILL 10 min 

Superset:
-SIDE TO SIDE SQUAT WITH GLUTE BAND 3 x 30 sec. 
-SUMO HIP THRUST WITH STABILITY BALL 3 x 15 

Superset:
-SMITH MACHINE SUMO SQUATS 3 x 10 
-COMPLETE CLAMS 3 x 8 

Superset: 
-LEG ABDUCTION 3 x 12
-LEG ADDUCTION 3 x 12

-STATIC DEEP LUNGE STRETCH 2 x 20 sec. 
-FORWARD LEANING DEEP LUNGE STRETCH 2 x 20 sec.

- Walk on the step mill for time, calories or distance

Step mill

- Place band just above knees
- Start with feet together and step out into squat 
- Step back the way you came and squat on other side 
- Keep hips square and toes tracking forward throughout

Side to side squat with glute band

- Place your upper back on the stability ball
- Feet wide and toes pointed out
- Bring your hips up engaging your glutes
- Lower with control

Sumo hip thrust with stability ball

Superset

- Stand in a wide stance with feet turned out 
- With the smith bar resting at your upper traps, bend at the knees and lower yourself into a deep sumo squat
- press your heels into the ground and come back to stand

Smith Machine sumo squat

- Lay on side and stack one hip on top of the other 
- Starting with your knees together, lift top leg (keeping knee in the same bent position) towards the ceiling 
- Return to starting position 
- Feel free to use a pillow here for support

Complete clams

- On machine, push legs out with force 
- Keep spine long and arms in front of you

Leg abduction

- On machine, pull legs in together in a slow and controlled manner 
- Keep spine long

Leg adduction

- Step forward into deep lunge position with back knee on the ground 
- Shift hips forward and hold

Static deep lunge stretch

- 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

Forward leaning deep lunge stretch

W1/D3 Gym - Glutes/ Hips

Elaine

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 🔥🔥

Paige

W1/D1 Gym - Upper body

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

W1/D2 Gym - Lower body

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/D3 Gym - Glutes/ Hips

Community

More workouts from Sami Bossert