Name: Playbook - Sami Bossert - W2/D3 Gym - Glutes/Hips
Uploaded: 2024-01-01T23:52:04.986Z
Duration: 60 min
Description: W2/D3 Gym - Glutes/Hips

Definitely underestimated this one! My bootay on FIYAH 😅

TRISET:
-DOUBLE SUMO SQUAT 3 x 15 
-CABLE BTB KICKOUT 3 x 10 
-BENT KNEE ABDUCTIONS 3 x 8 

TRISET:
-SUMO HIP THRUST WITH STABILITY BALL 3 x 20 
-SUMO HIP THRUST PULSES 3 x 20 
-DIAGONAL DONKEY KICK 3 x 12
 
-DEEP SQUAT STRETCH 3 x20 sec. 
-SCIATICA DEEP LUNGE STRETCH 3 x 20 sec.

- Bring legs wide and turn out feet 
- Drive the heels into the ground as you lower into a sumo squat 
- Pulse once at the bottom and return to stand 
- Squeeze glutes as you are coming back to you starting position

Double sumo squat

- Anchor cable low 
- Place cable around foot farthest away from the anchor point 
- Hinging forward slightly, place the working foot behind the stabilizing foot 
- From that position, lift the working leg in a diagonal line up towards the ceiling behind you, keeping the spine in neutral (no movement in the lower back)

Cable BTB kickout

- With a bent knee, lift leg laterally and hold at the top for about 2 seconds 
- Lower in a slow and controlled manner

Bent knee abductions (cable)

Triset

- Place your upper back on the stability ball
- Feet wide and toes pointed out
- Bring your hips up engaging your glutes
- Lower with control

Sumo hip thrust with stability ball

- Place your upper back on the stability ball
- Feet wide and toes pointed out
- Bring your hips up engaging your glutes
- Pulse slightly

Sumo hip thrust pulses

- In quadruped, extend one leg diagonally to the back 
- Lead with your heel 
- Keep shoulders pressed down and hips stabilized

Diagonal donkey kick

- toes pointed out and wide stance, squat down deep while keeping back upright
- with your elbows, press knees out and feel your inner thighs stretch

Deep squat stretch

- position yourself in a wide deep lunge position with your back knee resting on the floor
- lean forward until you feel resistance 
- use your elbow to push out your knee just slightly to feel tension in your targeted hip and glute region 
- hold for recommend time

Sciatica deep lunge stretch

W2/D3 Gym - Glutes/Hips

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.

McKenna

W2/D1 Gym - Upper body

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

W2/D3 Gym - Glutes/Hips

Community

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