Name: Playbook - Sami Bossert - W1/D3 Thursday: Legs
Uploaded: 2023-03-01T18:04:10.582Z
Duration: 45 min
Description: W1/D3 Thursday: Legs

Kate

Morgan

Rebecca

Amanda

Killer! Had trouble finishing it, but belying endurance & strength is a goal I know this workout will help me reach.

Jordyn Morgan

Sasha

Hannah

Emily Avila

Holy legs!! Not sure I am going to be able to walk the rest of today. Great workout.

Kristy Arrowood

Hope

Chelsea

Holly Wolverton

Legs are are soooo crazy! Cant walk to stairs😵

Willeke

O M G Sami this killed me in the best way possible!! Lunges have always been weak for me, so this workout really challenged me. I can’t wait for my challenges throughout THIS challenge!!

Emma

Definitely a challenge but got through it!

Elisha

This is the second round of these works out and still new to me lol 😂🤣

Karina frazier

That was even better the second time around with more weight!

Stacie

Quads on FIRE. Doing the challenge over again and this one’s got me hurting 😂

Sarah Styers

Amazing !!! Did not expect anything less.

Dilian

I have not sweat this much in a while. My legs have a SICK pump right now😤

Taylor

Omg!!!  Did my first workout on the app to mix it up a little from my usual heavy hitters at the gym…  Sami knows how to turn on the heat when she programs!!!!  Thanks my dear and see you at the tent sale next month!  I’m flying in from Colorado as a loyal supporter and shopper!!  💪💕😘

Brooke

Farideh

The workout was insanely good! I was outmatched for sure but in the best way possible!

Ashley

Ednita

Didn’t think I could do it after Monday but I tougher through it and felt so much better.

Stefanie

Kara Lamb

Sooo good! Almost couldn’t make it through with so many similar muscle uses. My legs were shacking! But it was so good. Thanks Sami!

Michelle

Sara

Diana

F**k a duck that was ruuuffff😅😅😅 but so good! My week started Tuesday so very ready to finish strong tomorrow but damn it’s gonna be rough having my long work day tomorrow after this leg day😂😂😂😂😂🙈🙈

Jonica Mincheski

This one felt SO good! My hammies are burning!

Nadine

That quadraset absolutely killed me 😵‍💫

Fiorella

Absolutely brutal but at the same time absolutely amazing! 🥹🔥🔥

Tricia

Couldn't make it all the way through, but going to keep pushing myself 💕

Christy

I had to modify some of the lunge movements but still a good burn!

Brandi Schmidt

Amazing combo Sami!! Those sissy squats fired up my quads like crazy! And for all the pain I actually loved it 👊🏼💪🏼

Stephanie

My legs are shaking🔥 I have no idea how I’m going to walk home from the gym.

Kathlene Massuere

I really liked the elevated squat hold. It was at the perfect spot where my legs were worked but I wanted to push myself past the pain. I was not the biggest fan of repeating the warm up exercise. However all in all a great work out! My legs feel it!

Christina

Oooweee I wasn’t ready for that one 😅 now to make it up my stairs 🫠

Paige

Erin

Bonnie

Jenna

Carmen

I really liked the warm-up/stretch to sort of activate everything. It almost burned out my legs right then and there! 😅 I impressed myself cuz I haven't really done "heavy" weighted squats since before covid. This is the motivation I needed to get back into really challenging my lower body. And I needed the structure too. ❤️

Brenda

Literally wondered if this was humanly possible 😆😆 But I did it! 🙌 Woohoo bring it on!

Tammy Jean

Ruth

Paxton

Are you serious with that leg workout!! I won’t be able to walk tomorrow!!! I LOVED IT!!

Breann

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)
					
- BACK SQUAT 4 x 15, 15, 12, 12 (INCREASE WEIGHT AS REPS DECREASE ~5-10 LBS)
					
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	 2 x 15	
- 45 DEGREE HYPEREXTENSIONS 2 x 12 (CAN ADD WEIGHT IF NECESSARY)

• 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

- 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

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

**Increase the weight each set as the reps decrease

Back 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 (maintain an upright position to better engage your hamstrings on this video demo)
• Press through the front foots heel to stand back up
• Complete desired reps then repeat on the opposite side

Deficit Reverse Lunge - 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

- 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

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

Double Sumo x Alternating Lat Lunge

45 Degree Hyperextensions

Superset

W1/D3 Thursday: Legs

Ready to start 8/18 just found your program

Yaney

Great! Looking forward to this challenge 😆

Amanda Moreno

Kaitlan

Challenge Intro - Starts Mon July 18th!!

Marilyn Valdivia

Emily

Melissa Bailey

FAQ: Are there modifications/alternatives for each exercise?

Thanks for the reminder not to be a couch potato.

Jess

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

Thanks for clarifying this! This was my biggest question!

Good to know, my schedule can be a little crazy!

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

FAQ: How is this a progressive strength training program?

I love that this challenge isn’t 100% about the physical changes. I can’t wait to see changes in my body, but I’m also looking forward to holding myself accountable!

Can’t wait ! Meal prepping for the week today !

Sthefany O

I love the “extra” things we need to do to win.This will definitely help everyone stay consistent! And help others come out of their comfort zone. (Like myself!)

Ashly

FAQ: How will winners be chosen?

I love that I’m able to see what I’m suppose to do for the week and plan accordingly!

Awesome ! That way I can prepare for the week of what day I’m doing what :)

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

Thank you for being so available to answer our questions!

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

Juliana

Jamie

21 incline push-up 
1:08 tall plank
64 back lunges
56 squats

Ready to crush this challenge for 2023🎉

W1/D3 Thursday: Legs

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