Name: Playbook - Sami Bossert - W2/D2 Gym - Lower body
Uploaded: 2024-01-01T23:52:04.982Z
Duration: 60 min
Description: W2/D2 Gym - Lower body

Was way more engaging than it seemed! My legs are shaking! Love the stretching at the end.

Madison

-FORWARD DEEP SQUAT INTO SLOW BACKWARD LUNGE 3 x 12
-SQUAT WITH ALTERNATING CURTSEY LUNGE 3 x 10 
-WEIGHTED SLD 3 x 10 
-SEATED SUMO GOODMORNING 3 x 15
-STRAIGHT LEG CIRCLES 3 x 20 
-WEIGHTED CALF RAISE  3 x 20 
-STATIC DEEP LUNGE STRETCH 3 x 20 sec. 
-STANDING QUAD STRETCH 3 x 20 sec. 
-STANDING CALF STRETCH 3 x 20 sec

- Start from squat position with feet directly under your hips
- Lunge one leg back and return back to squat, staying as low as possible and moving slowly 
- Alternate sides 
- Keep front heel driven into the ground as you lunge back

Forward deep squat into slow backward lunge

- Squat with feet under hips 
- Bring one foot back into a curtsey squat, squeezing into your inner thighs 
- Return to center squat and transition to the other side 
- Keep spine in neutral

Squat with alternating curtesy lunge

- Begin with weight in hand and feet hip width apart
- Lower the weight down while straightening the opposite leg behind you
- Pulse 2x
- Engaging your glutes and your hamstrings to come back up
- Complete desired reps then repeat on the opposite side

Weighted SLD

- Sit in wide sumo position 
- With weights resting on shoulders and a flat back, lower chest towards the ground 
- Shift back to starting position 
- Neutral spine and engaged core are key!!

Seated sumo goodmorning

- Position yourself on your hands and knees 
- With your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, straightening the leg 
- Circle your leg
- Complete desired reps then repeat on the opposite side

Straight leg circles

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted calf raises

- Step forward into deep lunge position with back knee on the ground 
- Shift hips forward and hold

Static deep lunge stretch

- Bend at the knee and grab foot behind you 
- Tuck pelvis under to feel stretch in hip flexor in addition to the quad 
- Stand close to a walk for support

Standing quad stretch

- Stand facing a wall 
- Flex foot and place heel on the ground with the toes pressed against the wall 
- Lean forward to stretch deeply into the calf

Standing calf stretch

W2/D2 Gym - Lower body

Elaine

Ohoud

Prenatal Glute Stretching

Prenatal Stretching

Thanks for creating prenatal workouts WITH weights! This is exactly what I’m looking for!

Sarah

30 weeks pregnant just getting back into it after a 3 week break due to sciatic pain and this felt so good to move my body 😍

Megan

Love the lying chest press into hammer press. Wowza 🔥🔥

Paige

W1/D1 Gym - Upper body

Such a killer workout!!!! Full on burn sesh!

W1/D2 Gym - Lower body

Bailey

W1/D3 Gym - Glutes/ Hips

First time trying out your programs! Loved this workout!

Marcela

Thank you for helping me through my first workout in a long time. I'm in my 2nd trimester and boy was I was so fatigued in 1st trimester, that I couldn't bring myself to get back into the gym. Love the workout and just going at my own pace. Thanks!

Monica

I’m 14 weeks pregnant and this had me SWEATING!! It feels so good to find a workout I feel safe doing during pregnancy!

Khristen Mooney

W1/D4 Gym - Full body

Cristina

Quick upper body. I did exercises in a superset to make them more challenging and take less rests. This worked for me, as I’m not expecting.

W2/D2 Gym - Lower body

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