Name: Playbook - Sami Bossert - W1/D3 LOWER BODY
Uploaded: 2023-12-29T00:37:11.981Z
Duration: 45 min
Description: W1/D3 LOWER BODY

Maritza

My legs were shaking half way through. A GREAT at home leg day!

Kristy Arrowood

Savanna

Chelsea

Maryann

I feel like a baby giraffe but this work out for me to sweat the most! Feeling great!

Allyssa

Really loved this workout!  Those were some of my favorite exercises for lower body!

Britney Lumley

I love lower body but struggle with the step ups. They bother my knees. Not sure the alternative though. I pushed through and lowered my weight.

Michelle VanHoose

That burns my legs.. what a killer workout! 💪

Effective set of exercises! My muscles feel it!

Gabrielle Krueger

Kimberley Compton

I was struggling out of the gate on this one. But the last 2 circuits did me in. Legs are sore at every muscle.

Shannon

Megan

My hamstrings are burning! 🔥 absolutely loved this one!

Haylie H

Jessica Hauptmann

Ashley Strayhorn

Why do I have to live in a house with stairs. After that one I’m gonna be dead 😵‍💫

Leah

Kimber brewer

Jessica

Darby Kanter

Devan

WARM UP

WALKING LUNGE - WEIGHTED

SL DEADLIFT STEP DUO

GOBLET SQUAT

STABILITY BALL ROLL IN

CALF WORK & REST

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

- Keep your chest up holding two weights by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

- I want you to focus your eyes on the floor about 2 feet in front of you
- Keep your knee facing forward, front foot flat on the floor, core engaged 

** If this is a solo move, aim for a higher weight to where the 30 reps (that is 15 reps on each leg) is difficult. Middle sets are lower reps so therefore I want you to increase your weight for those sets **

Walking lunge - weighted

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

• hold weight at chest, feet slightly wider than shoulders and toes slightly pointed out 
• engage your core, inhale and lower your body to the ground into a deep squat (keeping your back straight) 
• press thru your heels and lift yourself up to standing position

Goblet Squat

• Lay on your back, heels resting on top of stability ball with bent knees, arms out to your sides to assist with stability 
• Lift your hips up off the ground, squeeze your glutes and straighten your legs out, heels should still be on the stability ball 
• Keeping your glutes squeezed as you pull your heels back in toward your butt (still on the ball), you’ll feel your hamstring contracting here! 

TIP: the wider your arms are out to your sides, the more stability they’ll provide

Stability Ball Roll In

Immediately after performing the calf exercise, go into the calf stretch during your rest period

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted calf raises

- Stand facing a wall 
- Flex foot and place heel on the ground with the toes pressed against the wall 
- Lean forward to stretch deeply into the calf
- Alternate each leg after 7-10 seconds

Standing calf stretch

Calf Work & Rest

- 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)

Cool Down & Stretch

W1/D3 LOWER BODY

Everything is great! trying to join the sweat it out challenge ❤️

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?

W1/D1 4. How BEST to take photos?

W1/D1 5. How to take measurements?

Super hard for a comeback. But worth every second!

Ryan

Priscilla Velazquez

Been a minute since I’ve done a workout from the app after having my little guy 8months ago. I’ve tried to keep up but it’s been hit and miss. Anyways today felt great!

Beth

W1/D1 GLUTES & CORE

Terri

Felt great! Shoulders and chest will feel it tomorrow!

W1/D2 PUSH DAY

That workout felt so great!  I really loved it all around 🙌

Valerie

W1/D4 PULL DAY

It was the perfect Sunday without!  Loved all the stretching!

Greta full body! Way to end the first week! 🔥🍑

Allison

W1/D5 BONUS DAY

Cassy

Your home gym is like a gym gym- would be great if you listed alternatives in suggestions. For example I don’t have the big weight plates for the side work outs. Keep them coming- I feel the burn!

JESSICA

W2/D1 GLUTES & CORE

Super challenging!!! Couldn’t do some stuff yet but will get there one day!

W2/D2 PUSH DAY

Just got back into making workingout a priority and FINALLY made it through a workout and felt stronger!! Loving the workouts!

Katie

Good stuff!! Will definitely feel this workout tomorrow!

W2/D3 LOWER BODY

W2/D4 PULL DAY

Perfect combination of moves for a bonus day. Just what I needed!

Favorite Challenge by far! Feel stronger and have more energy! Thank you Sami 😘 (sistay)

W2/D5 BONUS DAY

Great workout! Got my new and improved glute bands yesterday which made it even better 🙌🏻

Faith Smith

That warm up though😫 followed my something like “you can start working out now”🤣

Michelle Searcy

W3/D1 GLUTES & CORE

W3/D2 PUSH DAY

Everything about this was killer in the best way possible!  Loving each and every workout!

W3/D3 LOWER BODY

Arms feel amazing,  those stretches at the end were the real winner!!

W3/D4 PULL DAY

Really loved the combination of exercises. Felt like a nice little full body 🙌

W3/D5 BONUS DAY

Hardest workout of this challenge yet. I had to take longer rest and stretch before the end of those bulgarians. 🔥🥵

W4/D1 GLUTES & CORE

Feeling strong. I have to improvise with incline bench sets. Doing what I can.

W4/D2 PUSH DAY

Angela Sekerak

W4/D3 LOWER BODY

I am feeling it!  My back feels great already from it!

W4/D4 PULL DAY

Great little burner. Definitely able to add this to another day. 🥵

Love the bonus days. They are shorter time wise but such a great full body burn.

I was like oh it's gonna be easy bonus day this week.. but wow! So sweaty.. way to go to finish Week 4.

W4/D5 BONUS DAY

Here we go again my glutes are on fire!🔥

W5/D1 GLUTES & CORE

Feels so great! My arms are sexy now ahahaha.

Even with little to no motivation today, felt stronger in the end!

W5/D2 PUSH DAY

What an incredible leg day!! My legs/glutes are toast!🤪

Rachel Ball

My weakness leg days but this one, I loved it! Feeling stronger..💪

W5/D3 LOWER BODY

Upper body days are quickly becoming my favorite

Favorite pull day yet!!😮‍💨🙌🏼

It was a high intensity pull day for me.. great gains..

W5/D4 PULL DAY

I was dripping sweat for this full body and I was loving this workout!! I do it again🥵🙌🏻💪🏻🔥

Loved this- no equipment! Great full body and sweat

W5/D5 BONUS DAY

That donkey kick superset had my glutes SCREAMING

Took a rest for 3 days and back at it today... Feels so great!

Took me 2x the time it would have at the gym bc of my little at home workout partner but it got done 😮‍💨

W6/D1 GLUTES & CORE

I need to go heavier next week but this was still a great one!

Feels so good.. Arms are shaking but stronger💪

Loved the layout of the set. My shoulders are burning the good burn.

W6/D2 PUSH DAY

Oh my my legs are shaking! But I loved it!

W6/D3 LOWER BODY

Feeling so much stronger with band exercises! Time to go to a harder band

W6/D4 PULL DAY

This was a heart rate elevator! 🥵 Great work out with only dumbbells!

W6/D5 BONUS DAY

W7/D1 GLUTES & CORE

Great, challenging workout. Week 8 is sure bringing out the best of me💪🏻🥰🙌🏻

W7/D2 PUSH DAY

Saving this one for later. WOW absolutely loved it. 🔥hammies lit up 🔥

Sherry

I love unilateral work so much. The Bulgarians were insane and the calf raises killed 🥵

W7/D3 LOWER BODY

I can’t believe I never used to like upper body days!  This workout was great!

Good pull day and used my heaviest bands. Feeling good!

W7/D4 PULL DAY

Loving my sweat.. What an intense workout.

I feel like that puts a whole new meaning to full body workout.

W7/D5 BONUS DAY

My favorite glute and core day!! I used the heaviest weights I had at home. Feeling great!💥👏🏻🙌🏻

Ilse

I don’t typical love a leg day but I LOVED that workout. Felt strong on the stability ball.

W8/D1 GLUTES & CORE

Great arm pump...they are jello right now!

Amanda

I greatly underestimated that workout. Arms are burning good

W8/D2 PUSH DAY

This workout was absolutely killer! My legs are shaking. Saving this one for future!!!

Wow! What a great last leg day! This might be my favorite workout of the whole challenge.

Debbi Patton

W8/D3 LOWER BODY

Favorite program ever!! Thank you for these incredible workouts, Sami! You rock!!

Not my best but I got it done and I liked this workout 🙌🏻

Done! A few days late because life so beyond proud of myself to stick with this 8 week program!

W8/D4 PULL DAY

This was harder than it looked. Great full body as usual. Bittersweet ending to this 8 weeks!!🎊🙌🏻

What a challenge! amazed i completed it! Love the full body days

What a way to end the challenge.  So bittersweet.  Loved this bonus day so much.  Will definitely be repeating this challenge.  Loved the workouts.

W1/D3 LOWER BODY

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