Name: Playbook - Sami Bossert - W2/D1 Dumbbells / Gluteband
Uploaded: 2024-01-01T23:52:04.888Z
Duration: 60 min
Description: W2/D1 Dumbbells / Gluteband

Joleana 

I have not worked out in 3 weeks due to an injury and this was my first day back at it and I must say……WOW! I feel amazing!!!!!

Sasha

Yvette Cantu

Love this workout!!!!!♥️♥️♥️♥️♥️♥️

Athelia

Samantha

Skye Beasley

Really challenging! Loved all the lunges and the different arms!

Myra

Another great workout ! Feeling energized !

Paula

🔥🔥🔥🔥🔥 The bear crawl tuck ups got me like 🥵

Megan

Loved it! Very challenging and I felt like it hit every muscle group!

Kelli

So far so good😍!!! I can’t wait for more workouts!!!

My favorite workout so far! New moves that are fun and challenging. Loved it!

Briana

- FB double squat with DB press 3 x 15
- FB alternating hammer press with stationary lunge 3 x 10
- FB alternating lateral lunge with upright row 3 x 12
- FB curtsey lunge into bent elbow lat raise 3 x 12
- FB glute band glute bridge with overhead DB extension 3 x 15
- Bear knee tuck 3 x 10

- 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

- Hold dumbbell in each hand (palms facing each other) and get into a stationary split squat position (lunge) 
- As you drop your back knee down towards the ground, bring both weights are down by your shoulders 
- As you move back up to your split squat press one arm overhead (keeping palm facing the same direction) 
- Alternate your hammer press with each rep

FB - alternating hammer press with stationary lunge

- Find a wide stance with the legs
- Lunge laterally to one side and pick up weight with opposite hand 
- Row weight across your body, bringing your elbow towards the ceiling and activating your upper back 
- Bring weight back down and repeat on the other side

FB - alternating lateral lunge with upright row

- Start with feet together and raise both elbows out to side (rotate hands so that palms face down) 
- Bring weights back together and step into a curtsey lunge
- Keep your front heel driven into the ground and your hips square in curtsey lunge (repeat sequence to other side) 
- Keep shoulders down as you perform lat raise

FB - curtsey lunge into bent elbow lat raise

- Place band just above your knees 
- Start in bridge position with your hips lifted, gluted engaged, and the weight at eye level above you 
- Tap glutes down to floor and come back up into bridge 
- As you return to bridge, keep your arms lengthened as you reach the weight behind you to tap it on the floor 
- Keep scaps pressed into the ground and the navel pulled to spine

FB - glute band glute bridge with overhead DB extension

- In quadruped pull one knee into chest 
- Alternate sides 
- Keep shoulders over wrists
- Pull navel to spine as you lift knee into chest

Bear knee tuck

W2/D1 Dumbbells / Gluteband

Saved this. I am sweating hard. Do not underestimate this one!

Emily Avila

Amazing first day! Happy I have this to get me going again 💕

Charlene

W1/D1 Dumbbells

🥵🌶️this one made me feel the heat

Love this cable work out. Thorough and very good on the body without compromising the quality of the reps

W1/D2 Cable

Robin Musilli

Stacie

Gina

W1/D3 Landmine/barbell

Great Wednesday workout 🏋🏼‍♀️

Kate

W2/D2 Dumbbells/Step or bench

April

Feeling great after this pump. All the mobility strength. Definitely paving way to more quality and heavier sets

W2/D1 Dumbbells / Gluteband

Community

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