Name: Playbook - Sami Bossert - W2/D1 GLUTES & CORE
Uploaded: 2024-01-10T03:44:27.760Z
Duration: 60 min
Description: W2/D1 GLUTES & CORE

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

Sarah

Megan

The glute waddle will be real tomorrow 🥵

Jennifer

VICTORIA

I had to modify all the core exercises at the end since my gym doesn't have an exercise/bosu ball, but enjoyed the rest!

Chelsea

Wow! My glutes are on fire! Did way better with the core circuit than I have in previous challenges!

Angela

Finally thawed out of these freezing temps to head to the gym🥶🥶😂😂 another awesome workout💪🏽

Alex

Wow such a great core and booty workout. I am drenched 🥵

Ciera

Rebecca

Amanda

Excellent glute and core workout! Feeling accomplished today! 💪

Sherry

Susana

Stacie

Yvette

Jaclyn

Ooo lord! This was a good one, definitely needed this after my weekend.

Darby Kanter

Single leg work takes me forever but got it done 💯 good burner

Alainah

Everything about this workout was *chef's kiss*! The cable work, the core circuit! The weighted abductors! I'm obsessed with this one!

Amber

Legs are SHAKING after that tri-set and I love the added challenge of bosu ball in the abs circuit 😅😅 Another 5⭐️ workout for me!

Week ✌️ day 1! Feeling so strong! That was challenging but I finished! Love Sami’s leg days!

Alexandra

Sarah Lucero

Kate

Heather

The BOSU exercises were quite difficult for me but, I know I’ll gain coordination as I progress through the weeks. Thanks for the challenge!

Julie

I love your workouts. And the stretching at the end is just what I needed. I’m a 47 old and believe me when I tell you my body thank you for the stretching.

Sandra

LIGHT WARM UP: 
KANG SQUAT 
DEFICIT REVERSE LUNGE - DUMBBELLS

GLUTE STRETCH WARM UP CIRCUIT

SUMO SQUAT (LOW BAR)
STANDING HIP ABDUCTIONS STABILITY BALL ELBOW PLANK 

CABLE KICKBACK TRISET

MORE THAN CORE CIRCUIT

Set up your station with the barbell as well as a step and dumbbells nearby. Complete this warm up circuit with lighter weight - focus on form and the overall movements.

** use barbell only for warm up - do not add any weight in the warm up ! ** 


- Place barbell on upper back like you’re going to perform a squat
- Feet stance shoulder width or slightly wider 
- Lower upper body forward as if you’re performing a goodmorning 
- When your upper body is parallel with the floor, lower your butt down into a squat. 
- Pulse at the bottom once to really open up your pelvis and hips 
- Lift your butt up from the squat but keep your upper body at the same level - you’ll be back on a good morning position 
- Then lift your upper body back up to starting position 


** goodmorning, squat, goodmorning **

Kang Squat (warm up)

• Begin by standing both feet on an elevated surface 
• Step one foot behind you and lower down until your back knee touches the ground (notice I’m leaning forward with an arch to my upper back - this helps engage your glutes)
• Press through the front foots heel to stand back up
• Complete desired reps on one side then repeat on the opposite side

Deficit Reverse Lunge - Dumbbells - Glutes

Light Glute Warmup

- Sit your butt on the ground, knees bent in the same direction at 90 degrees 
- Flip knees back and forth as you sit into the position a this is internally and externally rotating your hip joints (hence the IR/ER in the name)

Dynamic Hip IR/ER Stretch

- 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
- slowly lift your hips up behind you and back down toward the ground

Dynamic Deep Squat Stretch

- seated on the ground, touch the bottom of your feet together in front of you while spreading your knees outward
- the closer you bring your feet toward your pelvis, the greater the stretch
- keep back upright

Dynamic butterfly stretch

Glute Stretch Warm Up Circuit

- Start with a wide toed out stance and a barbell at your feet
- Bend at your knees and lower your body closer to the barbell, back straight and core engaged - you’ll feel as though you’re leaning backward into the squat a bit
Shoulders away from ears 
- Grab onto bar (whichever hand hold is most comfortable for you) 
- Press up thru your heels and lift yourself and the barbell up to standing position - keeping knees pointed outward
- Thrust your hips forward slightly and squeeze your glutes at the top 
- Slowly lower yourself back down

With every set, increase the weight 5-10lbs

Barbell Sumo Squat - Low Bar

• Place a plate on the lateral side of your bent knee (90 degrees) 
• Hold onto a sturdy surface for balance. Keep a slight bend to the stationary knee, a 90 degree bend to the knee that has the weight on it 
• Hold the plate to your knee - your hand needs to hold the weight there and balance it but do not use your hand to help raise the weight up!
• keeping your knee bent, lift it up and out to the side, avoiding momentum as much as possible 
• Hold at the top for at least 2 seconds 

** don’t forget the other side **

Standing Weighted Hip Abduction

• Place elbows on stability ball 
• Position yourself in a plank position, elbows directly under shoulders 
• Keep core engaged and entire body straight - avoid over arching or under arching 
• HOLD as long as possible. Up til the recommended time

Stability Ball Elbow Plank

Glute & Core Superset

For this triset, I want you to perform all 3 exercises on one leg before moving to the other leg

For example, clip the cable to your right foot and perform all 3 moves on your right leg before attaching the cable to your left foot and performing the moves

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable Glute Kickback

• Attach foot strap to cable at a low height, approx. 10-20lbs on the cable (start light and see how it feels and how you can move)
• Lean forward as you press your target leg back behind you into a back lunge 
• Come back to standing position (with a bend to your hips, holding onto the cable pole)
• Kick back with the same leg

** this weight should be lighter than your typical cable kickbacks

Cable Forward Lean Back Lunge Kickback

- In a standing position with bent knee, place the target leg behind your stationary foot 
- with a slightly bent knee on the targeted leg, point the toe and lift leg on a diagonal line towards the sky/ceiling 
- To get full range of motion, tap foot on ground slightly behind the stabilizing foot

Cable Diagonal Glute Kickback

Cable Kickback Triset

Clearly, you all know by now I love these giant circuits !! These help minimize your rest times in between exercises but gives your muscles a break because you’re working different muscles in different ways with each move. 

All of this means = more efficient workouts and that’s what we’re here for !!

Needed a new name for this 4-move exercise !! 
• Place hands on the firm side of the bosu ball (circular side on the ground) 
• In a plank position, jump both feet out into a wide stance and jump them back in quickly - all while maintaining the plank position and keeping your core engaged 
• Next, pull in each of your knees like a mountain climber
• Then perform the same mountain climbers but twist your core so 1 knee tucks over to the opposite arm 
• Finish with a burpee and lift the bosu ball up over your head - all while keeping your core engaged

In conclusion:
1. Plank Hop 
2. Mountain Climber 
3. Twisted mountain climber 
4. Burpee with overhead lift

Plank Knock Out

BOSU Ball Plank Hop & Twist

3 moves in 1 ! 

• Lean on one side with one knee on the ground, hand directly under your shoulder
• With the top leg, straight out to your side
• With bent elbow, crunch to your side of the straight leg
• Immediately raise your straight leg up, crunching in your obliques (side of your core) and then lower your leg back down 
• Right after that, bend the knee of the straight leg and crunch your core, with your knee coming into your chest 

1. Side Crunch 
2. Straight leg kick up
3. Side Knee Tuck 

** don’t forget each side !! **

Oblique Crusher

• Place both feet on top of a large Swiss Ball 
• Position yourself on both hands that are wider than shoulder width apart 
• You’re now in a plank with feet on the ball 
• Core is engaged, keep legs straight as you squeeze your core and pull your feet (and the ball) closer to your arms, therefore pressing your butt up to the ceiling 

Modification : bent knees instead of keeping them straight during the movement —> this version is shown in the postpartum core workout this week

Swiss Ball Pike

More Than Core Circuit

W2/D1 GLUTES & CORE

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?

Jordan

Woo! First workout 🏋️‍♀️ of yours🥵

Linda rLewis

Carlie

W1/D1 GLUTES & CORE

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

Priscilla Velazquez

W1/D4 PULL DAY

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!

W1/D5 BONUS DAY

Paula

W2/D2 PUSH DAY

W2/D3 LOWER BODY

W2/D4 PULL DAY

Hadis

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! 💪💪

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! 💪🏼

W2/D1 GLUTES & CORE

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