Name: Playbook - Sami Bossert - W2/D2 Dumbbells / Gluteband
Uploaded: 2024-01-01T23:52:04.660Z
Duration: 60 min
Description: W2/D2 Dumbbells / Gluteband

Christina

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

Samantha

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

Remi

Got a good sweat working with this workout

Debbie Ashmore

Definitely felt the burn in this one 🥵

Brittany Lilly

Loved it! Haven’t found a workout I don’t love yet!

Alexandra

- 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/D2 Dumbbells / Gluteband

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

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.

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

Stacie

Leticia Lopez

W2/D1 Bodyweight / Glute Band

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/D2 Dumbbells / Gluteband

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