Name: Playbook - Sami Bossert - W2/D3 Dumbbells / Step Or Bench
Uploaded: 2024-01-01T23:52:04.664Z
Duration: 60 min
Description: W2/D3 Dumbbells / Step Or Bench

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

- 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
- Glute band 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/D3 Dumbbells / Step Or Bench

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!

Samantha

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

Christina

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

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

W2/D2 Dumbbells / Gluteband

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/D3 Dumbbells / Step Or Bench

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