Name: Playbook - Sami Bossert - W1/D3 LOWER BODY
Uploaded: 2024-01-07T22:49:35.137Z
Duration: 60 min
Description: W1/D3 LOWER BODY

Susana

Jordan

It's been a long time!!!! I'm always so glad to come back here and workout with you Sami 🔥🔥🔥🔥 Always sweating like never whatever the training 💪🏽😁 Love it !!!!

Sarah

Back from the worst 2 weeks flu… a little behind but feeling stronger than last week

Priscilla Velazquez

Sylvia

This is the best lower body workout I’ve had in years! WOW!!

Sherry

Loving the challenge! Got my motivation back in the gym!🙌🏽💪🏽❤️

Alex

My hamstrings are gonna hate me tomorrow! 🔥🔥

Alainah

Chelsea

Great workout! I had to skip a day because I was still sore from day 1 😅

Jeanette

Amanda

Sarah Lucero

I didn’t think I could sweat this much in the winter

Stacie

Great first lower body workout for the week! Definitely hitting the right areas

VICTORIA

Everyone’s saying how the step ups got them… well I damn near cried doing the leg extensions 🤣🤣🤣🤣

Megan

I’ve been working out 6 days a week for the past 16+ years and my legs are on complete FIRE right now!!!

Lindsey

I had no more step-ups in me after that first superset. 🤣

Amber

Kate

Yvette

Wow I love this workout! This made me feel sooo good!

Amanda Palmiotto

Brianna Cortez

Another great workout. Easy to follow and feeling so strong. Love this app!

Alexandra

Richaela

WARM UP

BARBELL WALKING LUNGE

SL DEADLIFT STEP DUO

SEATED QUAD EXTENSION

HAMSTRING CURL WITH SINGLE LEG DESCENT

SEATED CALF RAISES

STATIC STRETCH AND COOL DOWN

• feet stance slightly wider than shoulder width, toes slightly pointed out 
• hold dumbbell at chest for best movement 
• Perform a 2 quarts then move one feet outward and perform a lateral lunge (one leg is straight while the other is bent)
• Press back up to starting position using the heel of your bent leg 
• double squat again
• Perform the lateral lunge on the other side 
• that’s 1 rep!

Double Squat with Alternating Lateral Lunge

- In a deep lunge position, place you back knee on the ground 
- Tuck your pelvis under to access your hip flexor 
- Shift your weight forward and back (slowly)

Dynamic deep lunge stretch (20 sec. each leg)

- Perform a deep lunge to one side. At the bottom flex your foot on the straight leg - you should feel a nice stretch in your hamstring, inner thigh and calf 
- Slowly alternate to the other side and repeat 
- Each side should take 10-15 seconds to complete 1 round 

40 seconds = 10 seconds each side x 4

Deep Lateral Lunge Stretch with Foot Flexion

Warm up

** THIS CAN BE DONE HOLDING ONTO DUMBBELLS AT YOUR SIDES OR ON YOUR SHOULDERS 

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Reps = total reps (ie: 20 reps = 10 on each leg) 

For reference: I am using 35lbs on each side of the 45lb barbell = 105lbs for 10-15 total reps

Barbell Walking Lunge

This circuit can be performed 3 different ways: (1) Using a bench and dumbbells (2) Using a Smith Machine (3) Using a cable machine. You'll complete the Step Up first in it's entirety before directly proceeding with the Single Leg Deadlifts.

• 1 leg still a time 
• Push yourself up with all of the weight on your front heel, exhaling on the ascent
• Slowly lower self back down to floor, inhale in the descent 

** don’t forget the other leg! **

Weighted Step Up

• Keep one leg form and planted on the ground. Just a slight bend to the knee but otherwise immobile
• Hold a dumbbell in each hand (or in this case, one heavy dumbbell in one hand and your other hand supporting 



** don’t forget the other side **

Single Leg Deadlift [hamstring focused]

SL Deadlift Step Duo

- Seated on the leg extension machine, adjust settings to allow a comfortable range of motion (lower pad situated at your ankles, seated on the seat to allow your knees to bend comfortably) 
- Slowly lift your feet up (flexed feet) and hold the top for 2-3 seconds

Seated quad extension

POSITIONING ON THE HAMSTRING CURL MACHINE: 
- Adjust the pad on your calves so it rests comfortably on the back of your calves
- Upon lying on the machine, your knees should be off of the pad completely - your knees need freedom to bend 
- Flex your feet the entire set 

MOVEMENT:
- Bring your heels towards your glutes as you keep your feet flexed 
- Release one leg back down to allow the other leg lower the weight by itself all the way to the bottom of the move 
- Curl the pad back up using both legs

Hamstring Curl with Single Leg Descent

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

Seated calf raise

- Sit on an elevated surface or sit on the ground and cross one foot over opposite knee as you open through the hip 
- Grab foot and press knee open to deepen stretch

Seated figure 4 stretch (20 sec. each side)

- 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 (15 sec each side)

Static stretch & cool down

W1/D3 LOWER BODY

I can't waittttt!!!! I've been wanting a new challenge and this has come at the best time!

Darby Kanter

W1/D1 1. Welcome to the Sweat It Out Challenge ‘24

W1/D1 2. What exactly does the SIO Challenge entail?

W1/D1 3. Can I sign up for the Facebook Group?

Wooo wooo!! I'll take my photos tomorrow!

W1/D1 4. How BEST to take photos?

W1/D1 5. How to take measurements?

Woo! First workout 🏋️‍♀️ of yours🥵

Linda rLewis

Carlie

W1/D1 GLUTES & CORE

W1/D2 PUSH DAY

W1/D4 PULL DAY

I needed it !!!! Thanks for this amazing workout 🔥🔥🔥
It allowed me to shake off all the bad energy and mood that was in my mind 👍🏽

I suck at jump rope 🤣 great workout to get your HR up and going!

W1/D5 BONUS DAY

Amazing workout 🔥🔥🔥 I am drenched in sweat 🥵💦💦💦 Love it !🔥👍🏽

W2/D1 GLUTES & CORE

Paula

Jennifer

W2/D2 PUSH DAY

W2/D3 LOWER BODY

W2/D4 PULL DAY

Hadis

Ciera

W2/D5 BONUS DAY

Love band work! One of the best glute days I have ever had 🥰

W3/D1 GLUTES & CORE

W3/D2 PUSH DAY

W3/D3 LOWER BODY

Running a bit behind on the weeks but loving the workouts! Felt super strong and push boundaries.

W3/D4 PULL DAY

Christina

Loved this new full body circuit! Great quick workout!

I love these timed workouts because you can really cater to YOUR abilities/challenge level. I wasn’t able to get there with this one though and feel about 75%. Still a nice change from the weight lifting days 🙂

W3/D5 BONUS DAY

Killer, loved it!! That Bulgarian tri was amazing

W4/D1 GLUTES & CORE

Did a two-a-day and this was just what I needed!

W4/D2 PUSH DAY

Eileen

W4/D3 LOWER BODY

W4/D4 PULL DAY

Morgan

The endurance & cardio workout I didn't know I needed, loved it! 💪💪

Love how these full body days pack so much into 20-30 minutes. Such great workouts!

W4/D5 BONUS DAY

W5/D1 GLUTES & CORE

Feeling a bit weak due to my period but still showed up!

This one is killer for shoulders and triceps. I am LOVING the definition I’m seeing in my arms after week 5!!

W5/D2 PUSH DAY

Running a bit behind but the amount of self confidence I’ve gotten on this challenge in the workout is crazy!

That was a rough one after being sick 😮‍💨

W5/D3 LOWER BODY

Michelle VanHoose

W5/D4 PULL DAY

Hard but great work out!! Total full body burn!!

Love how quick and sweaty these workouts are

Wow! Honestly didn't think it was gonna be so tough at first glance 😅 I did weighted moves, not bodyweight, and man... I'm dead!

W5/D5 BONUS DAY

Feeling it all around from the ribs to the booty shelf!!! 🔥

W6/D1 GLUTES & CORE

Love love love the shoulder Tricep burn 🔥 l

W6/D2 PUSH DAY

W6/D3 LOWER BODY

W6/D4 PULL DAY

I love ending my week with the bonus. It gets a quick burn that is the best!!🥵

Rebecca

W6/D5 BONUS DAY

Awesome workout!! Saving this one for sure!!!🔥

W7/D1 GLUTES & CORE

I Can officially say the gym has become therapy. Not where I want to be yet… but the progress is crazy! I even got a tiny tiny bit of an an shadow. 

10* years with you Sami and this is the most confident I’ve been! Thank you as always!

W7/D2 PUSH DAY

W7/D3 LOWER BODY

W7/D4 PULL DAY

W7/D5 BONUS DAY

Angela

W8/D1 GLUTES & CORE

Getting stronger and way mor comfortable in the weight room! 💪🏼

W8/D2 PUSH DAY

I usually avoid front squats and lunges with a barbell but I did it today! 💪🏼

W1/D3 LOWER BODY

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