Name: Playbook - Sami Bossert - W1/D3 Thursday: Legs {Home}
Uploaded: 2023-03-01T18:04:10.597Z
Duration: 45 min
Description: W1/D3 Thursday: Legs {Home}

These workouts take the life out of me🥺🥰

Joleana 

Jess

2nd time going through this challenge and this workout still kicked my butt! My legs are jello

Briana

Ouch!!!! That was probably the most difficult leg day I have ever done. I had to drop it down to using 5lbs for that last superset.

Kristy Arrowood

Killer workout!! Don’t let this low equipment fool you. It is a butt kicker!

Reagan

Nancy

The  volume in this plan has me sweating soooo badly. I’ve never consistently done reps of 15 and it is destroying my legs in a good way! 😉

Megan

Kirsten

Definitely felt strong but just as hard as I remember it 😅🥵🔥🍑

Alexandra

Got such a late start on this challenge but these workouts are 🔥

Dynette

Kasey

Angela Sekerak

My kegs are in fire !! On day late for the workout because we got back from camping yesterday but today is my Thursday and tomorrow my Friday !!

Domenique

Jacqueline

That was freaking awesome! Haven’t sweat this much on a leg day👊🏻

Monica

Cynthia

Love love love the app as expected! Thank you Sami 💗

Chelsey Vawser

Tynetta Naytah

My legs are shooketh!! 😅🤣😮‍💨

Madison

I about passed out with this one! Sooo good! 🔥

Nicole

Deanna Pazos

Brianna

Shannon

That quad set…I’m sure I’m not walking tomorrow😂😂 Loved this one!

Brooke

Kasia

My quads are so sore, I'm doing the stiff walk 😂

The toughest one yet! I wasn’t sure I was going to make it through the quad set 🥵

Courtney

Michelle hernandez

Maria Vander Meulen

Sandra

Wow!!! That was intense! Those reps to failure got me feeling good but shaky 🔥

Jessica Hauptmann

Taylor Slough

Those sumo squats though….love the burn!

Arlenis Dominguez

Welpp I had to cut a set back for the last two supersets to ensure I can *maybe* walk tomorrow, but I still have sweat in my eyes.. So I'd say I still got a good workout 🥵🥵

Anessa

Jelly LEGS!!! Those single leg deadlifts were my favorite!

Kyler

Couldn’t get through it but definitely pushed more than I think I’ve ever pushed. I’m a puddle of sweat

Samantha Miner

Wow! This was killer. My quads are on 🔥

Kassandra Soto

Ok so I’m just going to go crawl into the shower now😂😂

Kelley

100000% not going to be able to walk tomorrow 💀

Brittany Lilly

Alternatives for those of us that don’t have the big ball at home or have knee issues so we can do alternate but the same effectiveness would be helpful.

Stephanie

That was so freaking hard!🔥I wasn’t able to do all the reps, but I did my best each set. I hope I can walk normal tomorrow. 😬

Michelle VanHoose

I couldn’t do the last set without shaking 😩

Donna Gerard

Well damn, legs might be out of commission for a few days! 🤣

Brandi

TH : LEGS					
	
WARM UP CIRCUIT:
- DOUBLE SQUAT WITH ALTERNATING LATERAL LUNGE 2 x 15 (CAN BE DONE WITH JUST BODYWEIGHT OR ADD IN LIGHT WEIGHT)
- FORWARD LEANING DEEP LUNGE STRETCH 2 x 20 SEC (EA)
					
- ELEVATED HEEL GOBLET SQUAT 4 x 15, 15, 12, 12 (INCREASE WEIGHT AS REPS DECREASE (IF POSSIBLE), ~5-10 LBS EACH SIDE, PLACE A BOOK UNDER YOUR HEELS OR A PLATE IF YOU HAVE IT)
					
QUADSET:
- DEFICIT REVERSE LUNGE 3 x 15 (EA)
- STATIONARY DEEP LUNGES 3 x AMRAP (EA)
- ELEVATED HEEL SISSY SQUAT 3 x 15
- FINISH WITH A BODYWEIGHT SISSY SQUAT HOLD (video demo) for AS LONG AS POSSIBLE		
					
SUPERSET: 
- DOUBLE SUMO X ALTERNATING LATERAL LUNGE	 3 x 15	
- STABILITY BALL SINGLE LEG DEADLIFT 3 x 12

• 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 Sumo x Alternating Lat Lunge

- 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 side

Forward leaning deep lunge stretch

Warm up circuit

• grab a dumbbell (15-45lbs) 
• elevate both heels on a plate (or a book about 1-2” thick) 
• heels somewhat close together and toes pointed slightly outward 
• hold dumbbell at chest and lower yourself down into a squat 

(INCREASE WEIGHT AS REPS DECREASE (IF POSSIBLE), ~5-10 LBS EACH SIDE, PLACE A BOOK UNDER YOUR HEELS OR A PLATE IF YOU HAVE IT)

Elevated Heel Goblet Squat

• Begin by standing both feet on an elevated surface 
• Step one foot behind you and lower down until your back knee touches the ground (stay upright and have a wide stance between feet - this will better engage your hamstrings)
• Press through the front foots heel to stand back up
• Complete desired reps then repeat on the opposite side

Deficit reverse lunge - hamstring focused

- Begin with the front foot higher than the back foot
- With dumbbell in each hand (or one in front of chest), lower down until knee almost touches the floor
- Press through your front heel to stand back up
- Stay on one leg at a time, wide stance will engage your hamstrings more 

** Repeat on other leg **

Dumbbell deficit lunges - hamstring focused

• With heels on a slightly elevated surface (ie: the edge of the bosu ball) with dumbbell(s) up near chest and with a slightly narrow foot stance 
• Squat down as deep as possible keeping an upright back

Elevated Heel Sissy Squat

- Drop the weight as you’re still in the squat position 
- Hold as long as possible

Elevated Heel Sissy Squat Hold

QUADSET

• Complete 2 wide squats the press one leg laterally and perform a lateral lunge (go as deep as you can comfortably) 
• Go back to starting position, perform 2 squats and push yourself out to the other side and perform a lateral lunge

Stability Ball Single Leg Deadlift (Glute Focused)

Superset

W1/D3 Thursday: Legs {Home}

Great explanation and detail of what the challenge is! Ready to get started

Dezi Lauderdale

Challenge Intro - Starts Mon July 18th!!

FAQ: Are there modifications/alternatives for each exercise?

FAQ: Can I add in another workout throughout the week?

If I do two home workouts and two gym workouts do I have to acknowledge complete on both for the specific day so it show the progress on both to show 100 perfect complete in the end?

Marilyn Valdivia

Great!!! I’ve got a plan❤️ I’m a day after everyone else, but otherwise right on time!

FAQ: Can I switch up the workout days each week?

For the home workout and the weights, you said a 10lb or 20lb is recommended?

FAQ: How is this a progressive strength training program?

So excited to be a part of another challenge. It’s not just about the transformation but also the community supporting each other virtually ❤️

Kelly

FAQ: How will winners be chosen?

FAQ: I don’t see the entire program? Am I missing something?

FAQ: I’m having technical issues with the app ?

I ordered my foot straps and the cute ptula headbands. Hoping they come in before Monday!!

FAQ: What equipment is needed for the home program?

Nice way to set a starting fitness point!

Gabrielle Krueger

Push ups: 1 full 18 knees 
Plank : 1 min 15 sec
Lunges: 63
Squat :53

Amanda Galvan

Great!!! I always doubt workouts with body weight but this was so good. Minimal yet so effective!

Pre-Challenge Strength Test

Starting this challenge over from the beginning and boy was this the workout that I needed!!!!!

Sasha

Michelle Vaquerano

Pascale

W1/D1 Monday: Glutes & Calves {Home}

BuRnEr!!! ❤️‍🔥❤️‍🔥❤️‍🔥

Haylie H

Woke up before 6am to get this done! Proud of myself for starting these new habits

Rachel

W1/D2 Tuesday: Back & Arms {Home}

Priscilla Velazquez

W1/D4 Friday: Full Body {Home}

Thank you Sami! Workouts haven’t been perfect but your programs have been the only ones I’m able to get through without pain.  This weekend I had the joy of being with my 2 month old niece, my almost 2 year old nephew and 7 year old niece. And although the following two days I was in pain from carrying and her and playing with the other two, it was so worth spending time with them ♥️♥️♥️

Susan Coleman

W2/D1 Monday: Glutes & Calves {Home}

Natasha

W2/D2 Tuesday: Back & Arms {Home}

W2/D3 Thursday: Legs {Home}

I wasn’t in it today and this gave me the energy I needed!

Rebecca

W2/D4 Friday: Full Body {Home}

Maryann

Did this as a make up session right after the new Monday workout…might need to be carried around for a day or two. 😭

W3/D1 Monday: Glutes & Calves {Home}

W3/D2 Tuesday: Back & Arms {Home}

Great workout… so nice to have  a workout works all the leg muscles instead of just walking lunges!!! My legs are 🔥

JESSICA

W3/D3 Thursday: Legs {Home}

Cassy

Missed this one so had to go back and do it on a rest day.. woa!!! I’m glad I got it in, so many moves that made my entire feel targeted! 😮‍💨

Sondra

W3/D4 Friday: Full Body {Home}

Just started back again after being sick! What a way to come back!!🔥❤️

The outside of my hips are burnin!! My gosh, good one!

W4/D1 Monday: Glutes & Calves {Home}

I’m a few days behind because of work but this is a killer upper body workout

W4/D2 Tuesday: Back & Arms {Home}

That leg day was rough! It got my heart rate up there and my legs are shaking. Proud of myself for completing it.

Felicia Santori

W4/D3 Thursday: Legs {Home}

Skye Beasley

Laura

Awesome !!❤️ I liked the diamond crunch at the end !!

W4/D4 Friday: Full Body {Home}

W5/D1 Monday: Glutes & Calves {Home}

I can’t thank you enough for this and I don’t know what I’ll do when it’s over!

Erisa

W5/D2 Tuesday: Back & Arms {Home}

That leg day was a challenge. Feeling good about myself for accomplishing it.

This is the second time a Sami leg day make me want to 🤢 haha go heavy or go home 💪🏽

W5/D3 Thursday: Legs {Home}

Brought on the new year with this 🔥🔥🔥 workout

I got a love hate relationship with these full body days lol

W5/D4 Friday: Full Body {Home}

Killer on calves and glutes 😍 I’m a sweaty mess!

Celeste

Gluten and calves day felt great, but I felt the burn 🔥 on those calves rises 🦵🏼🦵🏼🔥🔥🔥🍑🍑

W6/D1 Monday: Glutes & Calves {Home}

Yikes that was a tough but good one. Nice start of the week for me, my arms are jello.

Debbie Ashmore

My legs are jello from yesterday and today my arms joined them.

W6/D2 Tuesday: Back & Arms {Home}

Like Whoa, best leg day yet🔥🔥🔥
For real a five ⭐️ leg day

W6/D3 Thursday: Legs {Home}

Hope

Finishing a challenge with a burner! 🔥

Christy

W6/D4 Friday: Full Body {Home}

Done ✔️ 
A little late due to being sick but finished strong! Thank you Sami for this 6 week challenge!

W1/D3 Thursday: Legs {Home}

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