Name: Playbook - Sami Bossert - W1/D4 Home - Full body
Uploaded: 2024-01-01T23:52:04.666Z
Duration: 70 min
Description: W1/D4 Home - Full body

Nikki

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!

I am sweating all over and I feel great! Loved the variety and I can feel how different areas of my body got activated. One of my favorite workouts for sure.

Luz Elena

Nicole

For someone who would consider themselves advanced as for weight lifting/exercising this workout was surprisingly quite a challenge and I absolutely loved it!

Taylor

Athelia

-FB - DOUBLE SQUAT WITH DB PRESS 3 x 12
-FB - BACKWARD LUNGE INTO SINGLE ARM PRESS 3 x 12
-FB - DOUBLE BENT OVER FLY X DL X DOUBLE SQUAT 3 x 12
-SIDE KNEE TUCK 3 x 12
-CAT COW STRETCH 2 x 20 sec. 
-DEEP SQUAT STRETCH 2 x 20 sec. 

-20 MINUTE CARDIO

- Stand with feet a little wider than hips distance 
- With weights at your shoulders, lower into a deep squat and pulse 2x
- In an explosive manner, come back to stand and raise arms overhead keeping the shoulder pressed down (palms face inward) 
- Keep spine in neutral throughout and squeeze glutes at the top

FB - Double squat with DB press

- Stand with feet together 
- With weight in one hand press overhead (palm facing out) 
- Lunge back as you lower the weight towards the ground (palm facing body)
- Drive front heel into the ground to activate glute

FB - backward lunge into single arm press

- Hinging at hips, perform a bent over fly (elbows reaching towards the ceiling/sky as you squeeze into your back)
-  Lengthen legs as if you were completing a deadlift rep and then find a deep squat (arms lengthen and weights hang by side) 
- Feet track under your hips and stay grounded for the entire exercise

FB - double bent over fly x DL x double squat

- With feet wide and arms overhead, tilt body to one side and lengthen opposite leg 
- Lift lengthened leg and crunch knee into side body as you bring the arms down 
- Squeeze into your oblique as you crunch

Side knee tuck

- Start with a neutral spine in quadruped 
- On an inhale, arch back as you look up (try to release your belly as it fills with air) 
- As you exhale, tuck the pelvis under, look at bellybutton and curve through the spine

Cat cow stretch (prenatal)

- toes pointed out and wide stance, squat down deep while keeping back upright
- with your elbows, press knees out and feel your inner thighs stretch

Deep squat stretch

- Max heart rate of 50-65% of Max heart rate

- Cardio of choice, Cycle , walk, elliptical, .....

Cardio

W1/D4 Home - Full body

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

Beth

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

W1/D2 Home- Lower body

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!

W1/D3 Home - Glutes / Hips

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!

W1/D4 Home - Full body

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