Name: Playbook - Sami Bossert - W2/D2 Dumbbells/Step or bench
Uploaded: 2024-01-01T23:52:04.897Z
Duration: 60 min
Description: W2/D2 Dumbbells/Step or bench

Great Wednesday workout 🏋🏼‍♀️

Kate

Joleana 

Emily Avila

Loved it was just tough enough and able to push myself!

Stacie

Amber

Really good workout ! I did at home trying to get some sun in! But such a good one!

Samantha

Skye Beasley

🥵🔥 I didn’t go as heavy as Sami did for some of these exercises but still felt the burn! Definitely the perfect workout to modify if you are sore from the day before!

Megan

This was my first training on your new app. It was awesome 👌🏼 I really liked the new sensations, totally different from what I'm used to 🔥🔥🔥😍 Loved it 👌🏼

Sarah

Dumbbells / Step or Bench:
- Seated sumo deadlift 4 x 15
- Fb double sld x clean x squat 3 x 12
- Fb skull crushers with hip thrust hold 3 x 15
- Weighted hip abduction 3 x 12
- Single DB front raise into Arnold press 3 x 12
- Gluteband walking squats 2 x 30sec

- Sit on bench with knees turned out and feet wide 
- Hold dumbbells in between legs with lengthened arms 
- Lower weights to the ground as you keep the back flat 
- Return to original seated position, driving heels into ground (keep weights down)

Seated sumo deadlifts

- Standing in front of a bench, hold weights at shoulders as you lower and tap glutes to bench (keep weight in heels) 
- As you come back to stand, lower weights from shoulders and perform a deadlift, pulsing 2x at the bottom (palms facing shins) 
- Clean by pulling elbows up and rotating the weights back to your shoulders as you stand (palms face each other)

FB - Double SLD x clean x squat

- With shoulder blades resting on bench and feet under knees on ground, lift your hips and activate the core
- Lift arms overhead and lower them back about 2" 
- Bend at the elbows, bring dumbbells down to frame your head and lengthen back up 
- Bend and extend from elbow (do not move elbow once your are in position)

FB - skull crushers with hip thrust hold

- Kneeling into a stationary surface for support 
- Pinch/hold a weight behind your knee
- Raise your leg laterally, then lower with control
- Complete desired reps then repeat on the opposite side

Weighted hip abduction

- Sit on bench and hold weight horizontally with arms lengthened towards the floor 
- Keeping arms straight reach weight to chest height 
- Bend at the elbows and press weight overhead
- Bring weight back down the same way you brought it up

Single DB front raise into Arnold press

- Place band just above knees 
- Starting with feet together, bend at the knees and step on foot to the front in a diagonal line bending into a split squat position 
- Repeat on other side moving forward 
- Walk forward and back staying as low as possible 
- Spine stays in neutral

Glute band walking squats

W2/D2 Dumbbells/Step or bench

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

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

Gina

W1/D3 Landmine/barbell

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

W2/D1 Dumbbells / Gluteband

April

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

W2/D2 Dumbbells/Step or bench

Community

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