Name: Playbook - Sami Bossert - W1/D4 PULL DAY
Uploaded: 2024-01-07T22:49:35.144Z
Duration: 45 min
Description: W1/D4 PULL DAY

Priscilla Velazquez

Sarah

Jordan

Challenged me in such a good way my body feels so good you killed this Sami 🫶🏼

Carlie

Megan

Susana

Betsy

Kara

Some things were a but hard to do due to my height like the incline bench

Kimberly

My biceps are gonna feel that for a while

Jennifer

Hadis

Great workout! The cable circuit was tough!

Jeanette

These workouts are always harder than I expect and I love that!! Shoulders were burning on the last set!!

Pilar

Brianna Cortez

I saw little baby muscles I had never seen before. 😝

Rebecca

Amanda

Omg the straight arm cable crossover was harder than I thought!🥵 Awesome finisher!🔥

Alex

Sarah Lucero

Great upper body workout! Felt good! 💪🏻

Kate

Stacie

Such a welcome shift after yesterday's lower body day!

Amber

Sherry

Suchhh a good burn!! Great upper body day!

Darby Kanter

Great back workout!!! My back is going to be hurting tonight

Ciera

🤩🤩the straight crossovers were super hard!

Yvette

Back is feeling so strong after that one!!

Angela

BACK & BICEPS PRIMARILY 

WARM UP: CARDIO FOR 5 MINUTES

CABLE ROPE FACED PULL ROW - FLOOR EDITION 
CABLE KNEELING CONCENTRATION CURL 
BENT OVER CABLE YATES ROW
 
DECLINE OVERHEAD PULLOVER
SINGLE ARM PREACHER CURL 
SPEED HAMMER CURLS
SCARECROW CURLS

CABLE CROSSOVER CIRCUIT 

STATIC POLE STRETCH

• you can perform whatever cardio you’d like! I like to jump rope during upper body days and is a convenient option! But anything will do : treadmill, biking, jumping jacks, row machine, etc 

Take breaks when necessary but aim for 5 minutes of cardio warm up

Cardio - Jump rope

- Sitting on floor, pull rope towards your body as you simultaneously pull either side towards the outer part of your chest 
- Lean back slightly as you pull in order to increase range of motion  
- Squeeze behind the shoulder blades 
- Keep spine in neutral

Cable Rope Face Pull Row - Floor Edition

- Kneel down with high knee closest to the cable
- Hold handle in hand closest to cable 
- Secure your elbow on the inside of your knee

** remember to perform the desired reps on each side **

Cable Kneeling Concentration Curl

• Cable Rope attached to the lowest position on the cable machine, thumbs closest to the ends of the rope and palms facing in/up 
• With bent knees and bent over, be a few feet away from the cable machine, so you can get a good range of motion with full extension
• Bend your elbows, pulling the rope into your body, hands at your sides

Bent Over Cable Yates Row

Cable Pull Circuit

A Quad Set refers to 4 exercises performed back to back before moving to the 2nd set

• Lie on a decline bench with heavy dumbbell in both hands (15-35lbs)
• Keep a slight bend to your elbows the entire rep
• Your lower back will arch and lift off the bench and that’s ok! Keep your upper back planted into the bench

** don't have a decline bench available? Perform this move on a traditional bench (check the home program for modification) **

Decline Overhead Pullover

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

** modification for this move is to place your elbow on your knee as you're kneeling down (check the home program for modifications)

Dumbbell Preacher Curls

• Hold dumbbells at side with palms facing your body and thumbs facing up, keep a slight bend to your knees with neck relaxed 
• pinch your shoulders back a bit and begin performing a hammer curl (1 side at a time) for the allotted time

Speed Hammer Curls

- In a seated position with dumbbells in hands, raise arms out to your sides until they are parallel with each other and perpendicular to your midline (spine) 
- Palms facing up, curl the dumbbells toward your shoulders - keeping your upper arm steady

Scarecrow Curl

Pull Quad Set

Perform exercise one with a slightly heavier weight (perhaps 5lbs), then immediately after you finish the reps, drop the weight a bit to perform exercise 2.

- Hold onto each cable handle with opposite hands (light weight ~5-12lbs) 
- Pull cable handle across body as you bend your elbows and pinch your scapulas together (pinch your back) 
- Hold the squeeze for 2 seconds

Bent Elbow Cable Crossover

** this variation will require very light weight to perform (notice I have the lightest weight stacked on the machine) 

- Remove all handles or attachments to the cable machine, set up the the anchor at shoulder width 
- Grab the ball at the end of the cable in the palm of your hand. Your arms should start in front of you crossed
- Slowly cross your arms across your body and outward, keeping your neck long and relaxed and almost “pinching” your back together
- Notice my arms are parallel with the floor and in line with my shoulder height

Straight Arm Cable Crossover

Cable Crossover Circuit

- Holding onto a stationary surface
- Hinge forward until your torso is parallel to the ground
- Sit back, stretching your back and shoulders

Static pole stretch

W1/D4 PULL DAY

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

Amanda Palmiotto

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

W1/D1 GLUTES & CORE

Alexandra

W1/D2 PUSH DAY

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 !!!!

W1/D3 LOWER BODY

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!

Alainah

W1/D5 BONUS DAY

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

W2/D1 GLUTES & CORE

Paula

W2/D2 PUSH DAY

W2/D3 LOWER BODY

Chelsea

W2/D4 PULL DAY

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! 💪💪

VICTORIA

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!!🥵

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

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/D4 PULL DAY

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