Name: Playbook - Sami Bossert - W1/D3 Home - Glutes / Hips
Uploaded: 2024-01-01T23:52:04.661Z
Duration: 45 min
Description: W1/D3 Home - Glutes / Hips

Beth

Love the workouts! It feels easy at this time (21 weeks) but I’m sure in time it will feel more difficult!

Emily

I am loving these workouts - great for being between 31 and 32 weeks! Excited to keep going in this program!

Nicole

I added a few reps and finally broke a sweat. Feels great! Aiming for natural birth

Ellie

-SIDE TO SIDE SQUAT WITH GLUTE BAND 3 x 30 sec. 
-GLUTE KICKBACK WITH GLUTE BAND 3 x 12
-KNEELING HIP ABDUCTION 3 x 10 
-COMPLETE CLAMS 3 x 8 
-STATIC DEEP LUNGE STRETCH 2 x 20 sec. 
-FORWARD LEANING DEEP LUNGE STRETCH 2 x 20 sec.

- 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

- In quadruped, loop band around bottom ankle and top knee
- Extend one leg to the back (toe pointed) and pulse keeping band around the ankle of the bottom leg 
- Press palms firmly into the ground and shoulders down away from the ears

Glute kickback with glute band

- Bring one knee down to the ground and place same hand on the ground underneath shoulder with tented fingertips 
- Move opposite knee so that it's in line with the supporting knee 
- Keeping knee bent at a 90 degree angle, lift it towards the ceiling and try to get it in line with the hip (or higher) 
- Feel free to place top hand on back of hip to keep it in alignment

Kneeling hip abduction

- 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

- 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 Home - Glutes / Hips

Prenatal Glute Stretching

Great stretches! Feel so much better already 😍

Sara

Prenatal Stretching

Enjoyed this for something gentler and less intense in the first trimester

Andrea lusk

First workout in 3 weeks, needed something new and Sami didn’t disappoint!

Rachelle

So good. Getting back into working out from the miserable first tri and this is just what I needed. Excited to keep going!!

Jenna

W1/D1  Home - Upper body

25 weeks pregnant and stuck at home due to a snow storm. This was amazing to do at home since I wasn’t able to get to the gym!

Sammie

I’m currently 26 weeks, and this workout was great! I’m really excited to continue this program!

Nikki

W1/D2 Home- Lower body

24 weeks pregnant with twins, absolutely did not want to work out today but did this and felt amazing after!! I love how the program is challenging but doable!

Leah

IM SO SWEATY! What a kick ass workout. Thanks so much!

W1/D4 Home - Full body

W2/D1 Home - Upper body

I added a fourth set to all and weight to the last three sets and it was perfect 👏🏾

Love it!! I was able to do this all in one corner of my room while working from home! Thank you Sami! I absolutely love this app!

Alexandra

W2/D2 Home - Lower body

W2/D3 Home - Glutes / Hips

W2/D4 Home - Full body

So easy to follow. Great upper body this Sunday!!

Cellestine

W3/D1  Home - Upper body

W3/D2 Home - Lower body

Khristen Mooney

W3/D3  Home - Glutes / Hips

W3/D4 Home - Full body

W4/D1 Home - Upper body

Loved it! Such a good hip/glute burner. My glutes were on fire!

Brenna

Just got my Paula bands and It’s the easiest and effective way to get a quick workout in when you have no time to go to the gym.

W1/D3 Home - Glutes / Hips

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