Name: Playbook - Sami Bossert - W2/D1 Bodyweight / Glute Band
Uploaded: 2024-01-01T23:52:04.654Z
Duration: 60 min
Description: W2/D1 Bodyweight / Glute Band

Overall a solid workout— definitely don’t underestimate it! I struggled a bit with the compound tricep moves, but split them up and did triceps dips instead.

Samantha

Didn’t think that was gonna be as tough as it was!

Stacie

Leticia Lopez

This was the first workout I did within the app, and I LOVED it!!! :) thank you, Sami!

Sara Thompson

- Plie squat with calf raise 3 x 20
- Fb elevated tricep push up with glute kick out 3 x 12
- Fb reverse plank double-dip x hip thrust with abductions 3 x 10
- Fb side tricep press x complete clams 3 x 10
- Side-lying front to back straight leg kick up 3 x 15

Superset x 3
- Glute band toe taps with pushups 12
- Chest flutters 12

- Holding onto back of chair, find a wide, turned out stance with the feet 
- Drop into deep plie squat keeping the spine in neutral 
- Come back to stand and raise onto the balls of your feet

Plié squat with calf raise

- On smith machine or an elevated surface,  perform a tricep pushup (keep your elbows in by the midline of the body) 
- As you press up, lift one leg behind you keeping your spine in neutral (make sure there isn't any movement in your lower back) 
- Return the lifted leg as you come back into pushup position to repeat on the other side 
- Keep navel pulled to spine

FB - elevated tricep push up with glute kickout

- Place band around knees and get into crab walk position (fingertips facing your body) 
- Drop down into a tricep dip and pulse 2x (keep elbows pointing behind you as you lower) 
- Return to start and with lifted hips, pulse knees out 2x activating abductors 
- Keep shoulders pressed down and core engaged throughout

FB - reverse plank double dip x hip thrust with abductions

- Lay on side stacking both the knees and hips 
- Press top hand into the ground as you lift the lower shoulder up about 6", activating the tricep 
- Return to start and lift top knee towards the ceiling and then back down 
- Keep hips stacked as you move

FB - side tricep press x complete clam

- Lie on side with a pillow supporting upper body 
- Stack hips and extend top leg 
- Bottom leg is bent at the knee 
- Tap top leg back, center, front, center

Side lying front to back straight leg kick up

- With the band just above your knees, lay on the ground face down
- Press yourself into a plank and lower back down to the floor keeping your elbows pulled into your side body 
- With your chest on the ground, tap your feet in together and then return to original position 
- Keep shoulder press down and navel pulled to spine as you raise into plank

FB - glute band toe taps with push up

- Lay on back with knees bend and soles of your feet on the ground 
- Extend your arms towards the ceiling with palms facing the direction of your knees 
- Keeping your arms straight and your spine flush to the ground, place one hand in front of the other in a criss cross motion 
- Move quickly as you engage your pecs

Chest flutters

Superset

W2/D1 Bodyweight / Glute Band

Such a great workout! Took me about 35-40 minutes to complete. I am definitely out of shape and have not worked out since my second trimester (my daughter is now 15mo). Super excited to reclaim my body!

Astrea

Jacque

Sharyl

W1/D1 Bodyweight

Ran out of time to finish. Great work out and will be doing this one again to finish

Allison

Solid full body workout. I utilized the rest timer and completed the workout in about 35 minutes!

W1/D2 Dumbbells

Molly

Overall a good workout! It took me about 30 minutes to complete utilizing the rest timer. I think I just prefer other ab workouts over bands, but love the challenge to try something different anyhow!

Good workout overall. Okay if you only have bands however was hoping for workouts where the bands really shined. About half the moves I preferred with dumbbells or bars and felt a little awkward with the bands.

Lisa

W1/D3 Resistance bands

Christina

I thoroughly enjoyed this workout! Took roughly 35-40 min and got a good sweat.

Good lord!  My glutes are on fire.  I was able to get through the workout thinking this isn’t so bad but the next day my glutes are screaming 🔥

Kelly

W2/D2 Dumbbells / Gluteband

Beautiful Fall day to workout with this great app and workout!

Beth

Great workout! If we could have check marks for the # of rounds on each exercise & the ability to go circle back to the beginning that would be awesome.

Richaela

W2/D3 Dumbbells / Step Or Bench

Perfect from home workout when I’m home with a sick kiddo 🙌

Catalina

Awesome variety! Someone commented on the timer not matching the videos, I don’t think that’s the intention. Awesome set!

W2/D1 Bodyweight / Glute Band

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