Name: Playbook - Sami Bossert - W1/D4 PULL DAY
Uploaded: 2023-12-30T22:24:53.040Z
Duration: 45 min
Description: W1/D4 PULL DAY

Haylie H

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

Britney Lumley

Valerie

It was a good workout! Made me feel stronger 💪🏼

Allyssa

Really enjoyed today!  I always skip upper body and realize I need to do it now.  Glad this challenge has forced me to!

Was a decent workout. I don’t like banded work much but when you do the at home workout need to use what you have. Thankful to get it in!

Michelle VanHoose

Ashley Strayhorn

Kimberley Compton

Michelle Searcy

Megan

Oh yes! My fave workout this week!💪🫡

Fantastic, work out!!
Thank you Sammie for the challenge!!

Hope

Gabrielle Krueger

Shannon

Ilse

What a way to get this challenge started! Don’t underestimate the home version!

Devan

BACK & BICEPS PRIMARILY 

WARM UP: CARDIO FOR 5 MINUTES

BANDED FACE PULL ROW - FLOOR EDITION 
BANDED HAMMER CURL INTO WIDE CURL
BANDED LATERAL TO HIGH PULL 

OVERHEAD PULLOVER
SINGLE ARM PREACHER CURL 
SPEED HAMMER CURLS
SCARECROW CURLS

BANDED SA BENT OVER FLY
BANDED SPEED CURLS

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 each end of the band towards your body as you simultaneously pull either side towards the outer part of your chest - elbows will be bent outward 
- Lean back slightly as you pull in order to increase range of motion  
- Squeeze behind the shoulder blades 
- Keep spine in neutral

Depending on how high the band is secured, make sure to start with one of the 3 thinnest bands and see how it feels. If you're at all nervous about this move, you can perform this move standing

Banded Face Pull Row - Floor Edition

- Anchor band low 
- Bicep curl keeping fists pointing towards one another 
- Open up and bicep curl side while squeezing elbows into midline of the body 
- Keep shoulders pressed down and elbows pulled in

Banded hammer curl into wide curl

• Secure band at low point under door or around a secure and heavy object as you see in this video
• Sit in the ground or kneel as demonstrated in this video 
• Hold one end of the band in each hand with thumbs pointed and facing outward 
• Keep neck long and shoulders down
• With a slight bend to your elbows move your hands out to your sides (leading with your thumbs)
• Arms should be in line with each other as you pull them out to your sides 
• From there, lift your arms up and over your head, maintaining the resistance against the band 
• Slowly reverse the movement

Banded Lateral to High Pull

Banded Pull Circuit

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

• Lie your upper back on the Swiss ball, squeezing your glutes and maintain a straight line from your knees to your shoulders
• Place a heavier dumbbell in your hands (maybe 15+ lb dumbbell)
• Keep a slight bend to you elbows and make sure your upper back is pressed into the bench or floor 
• Slowly lower the dumbbell back and behind your head - you should feel your outer and upper back
• Slowly pull the dumbbell back to starting position

Lying Overhead Pullover (Stability Ball)

- 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 - Home Edition

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

Banded Bent Over SA Fly

- Attach band to doorway 
- Keep elbows squeezed into side body as you alternate curls 
- Palms face each other as you move

Banded alternating speed curls

Banded Pull Superset

- 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

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

Maritza

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

Kristy Arrowood

Savanna

W1/D3 LOWER BODY

Chelsea

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!

Darby Kanter

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”🤣

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. 🔥🥵

Jessica

W4/D1 GLUTES & CORE

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

Jessica Hauptmann

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!💥👏🏻🙌🏻

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/D4 PULL DAY

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