Name: Playbook - Sami Bossert - W2/D1 GLUTES & CORE
Uploaded: 2024-01-11T03:25:59.895Z
Duration: 60 min
Description: W2/D1 GLUTES & CORE

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

Maritza

That was one of my favorites!! Had a crazy burn!!

Chelsea

Valerie

HARD!! Wanted to stop many times 😂 but I pushed through.
Thanks Sami.

Allyssa

My glutes are on fire! Feels soo good right now!

Wow! Loved today! I’m a huge fan of unilateral moves!  I’ll be feeling this one tomorrow!

Britney Lumley

Megan

Ilse

Gabrielle Krueger

Such a hard workout! Really feeling this one 💪

Faith Smith

Took me longer than I wanted and I modified a little when it came to the bands. This was a good one though. Dead sweaty mess🥵

Michelle VanHoose

So hard! I'd love tips on strengthening core

Kimberley Compton

Shannon

Ashley Strayhorn

Allison

glutes are burning from that kickback quadset 🥵🥵

Jessica Hauptmann

Haylie H

LIGHT WARM UP: 
KANG SQUAT 
DEFICIT REVERSE LUNGE - DUMBBELLS

GLUTE STRETCH WARM UP CIRCUIT

WEIGHT DOUBLE SUMO SQUAT 
STANDING HIP ABDUCTIONS STABILITY BALL ELBOW PLANK 

BANDED GLUTE KICKBACK QUADSET

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.

- Place dumbbell on upper back (holding the top portion) 
- 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 
- 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 - Dumbbell Version

• 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

- Stand in a wide toed out stance 
- Hold a weight in goblet position
- Lower into a squat, reaching parallel 
- Pulse 2x 
- Stand up to full extension

Weighted Double Sumo Squat

• 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

4 band moves to really isolate your glutes at home! We’re staying low for this one! 🙌🏼

- Anchor band low and place band around shin of the leg farthest from the anchor point 
- In a split squat kneeling position, make a 90 degree angle at the front leg (the leg the band is around)
- Externally rotate knee, working against the pull of the band
- Come back to starting position

Don’t forget to perform the other leg

Banded kneeling hip abduction

- Anchor band low and loop around the arch of your foot 
- Keeping hip and shoulders square, kickback working leg 
- Keep foot pointed towards the ground as you extend back 
- Keep spine long, hips square, and low back stabilized

Don’t forget other leg

Banded Glute Kickback

- Secure band low 
- Set up foot straps on your feet 
- Attach the band clasp to your outermost foot using the top loop (the loop that’s on top of your foot)
- Get on all 4s with your attached leg straight out behind you
- Position yourself comfortably and far enough away from the cable to feel resistance against your leg 
- START WITH LIGHT WEIGHT AND CHANGE BANDS ACCORDINGLY
- Core engaged, eyes looking down, press your foot UP and OUT - in a diagonal position 

** don’t forget each side! **

Banded Quadruped Diagonal Kickout

- Anchor band in a low position and loop around the knee that is farther away from your anchor 
- From quadruped,  lift working knee towards the ceiling
- Keep shoulders pressed down and hips stabilized
- HOLD at the top for 2 seconds

Banded fire hydrants

Banded Glute Kickback Quadset

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

** DON'T HAVE A BOSU BALL AT HOME? 
COMPLETE 1-3 ON THE FLOOR AND OMIT MOVEMENT 4

Plank Knock Out

* This move can be done without the BOSU ball.

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

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

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

Kristy Arrowood

Savanna

W1/D3 LOWER BODY

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

W1/D4 PULL DAY

It was the perfect Sunday without!  Loved all the stretching!

Greta full body! Way to end the first week! 🔥🍑

W1/D5 BONUS DAY

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 🙌🏻

That warm up though😫 followed my something like “you can start working out now”🤣

Michelle Searcy

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.

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.

W2/D1 GLUTES & CORE

Community

More workouts from Sami Bossert