Name: Playbook - Sami Bossert - W2/D2 Home - Lower body
Uploaded: 2024-01-01T23:52:04.677Z
Duration: 60 min
Description: W2/D2 Home - Lower body

I added a fourth set to all and weight to the last three sets and it was perfect 👏🏾

Love it!! I was able to do this all in one corner of my room while working from home! Thank you Sami! I absolutely love this app!

Alexandra

-FORWARD DEEP SQUAT INTO SLOW BACKWARD LUNGE 3 x 12
-SQUAT WITH ALTERNATING CURTSEY LUNGE 3 x 10 
-STATIONARY LATERAL LUNGE 3 x 12
-STANDING FIRE HYDRANTS 3 x 12
-STRAIGHT LEG CIRCLES 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

- Keeping one leg straight
- Sit your hips back and down as your lean and lower to the opposite side
- Reach parallel then stand back up
- Complete desired reps then repeat on the opposite side

Stationary lateral lunge

- Standing close to a chair for support, start with feet together 
- Lift one leg laterally keeping the knee slightly bent 
- Keep heel of standing leg driven into the ground 
- Keep spine in neutral

Standing fire hydrants

- 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

- 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 Home - Lower body

Prenatal Glute Stretching

Great stretches! Feel so much better already 😍

Sara

Prenatal Stretching

Enjoyed this for something gentler and less intense in the first trimester

Andrea lusk

First workout in 3 weeks, needed something new and Sami didn’t disappoint!

Rachelle

So good. Getting back into working out from the miserable first tri and this is just what I needed. Excited to keep going!!

Jenna

W1/D1  Home - Upper body

25 weeks pregnant and stuck at home due to a snow storm. This was amazing to do at home since I wasn’t able to get to the gym!

Sammie

Beth

I’m currently 26 weeks, and this workout was great! I’m really excited to continue this program!

Nikki

W1/D2 Home- Lower body

Love the workouts! It feels easy at this time (21 weeks) but I’m sure in time it will feel more difficult!

Emily

I am loving these workouts - great for being between 31 and 32 weeks! Excited to keep going in this program!

Nicole

W1/D3 Home - Glutes / Hips

24 weeks pregnant with twins, absolutely did not want to work out today but did this and felt amazing after!! I love how the program is challenging but doable!

Leah

IM SO SWEATY! What a kick ass workout. Thanks so much!

W1/D4 Home - Full body

W2/D1 Home - Upper body

W2/D3 Home - Glutes / Hips

W2/D4 Home - Full body

So easy to follow. Great upper body this Sunday!!

Cellestine

W3/D1  Home - Upper body

W3/D2 Home - Lower body

Khristen Mooney

W3/D3  Home - Glutes / Hips

W3/D4 Home - Full body

W4/D1 Home - Upper body

Loved it! Such a good hip/glute burner. My glutes were on fire!

Brenna

Just got my Paula bands and It’s the easiest and effective way to get a quick workout in when you have no time to go to the gym.

W2/D2 Home - Lower body

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