Name: Playbook - Sami Bossert - W2/D3 Home - Glutes / Hips
Uploaded: 2024-01-01T23:52:04.683Z
Duration: 60 min
Description: W2/D3 Home - Glutes / Hips

Nicole

TRISET:
-SUMO HIP THRUST WITH STABILITY BALL
-SUMO HIP THRUST PULSES
-DIAGONAL DONKEY KICK

-CLAMS
-SUMO SQUAT
-DEEP SQUAT STRETCH
-SCIATICA DEEP LUNGE STRETCH

- 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

Triset

- Laying on side, stack on hip on top of the other 
- Bring both knees together to start 
- Pressing your feet together, open top knee towards the ceiling and lower back down 
- Feel free to use a pillow under your arm for support

Clams

- Start with a wide toed out stance
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Sumo squat

- 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 Home - Glutes / Hips

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!

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

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!

W2/D3 Home - Glutes / Hips

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