Name: Playbook - Sami Bossert - W2/D3 LOWER BODY
Uploaded: 2024-01-11T03:44:33.906Z
Duration: 60 min
Description: W2/D3 LOWER BODY

Susana

Priscilla Velazquez

Killer! My legs were so shaky after the goblet squat/split squat combo. I personally had a hard time with a barbell front squat for both and subbed with a kettlebell.

Eileen

Jennifer

Paula

Hadis

Quick and effective !!! My legs are dead ! ☠️

Megan

Ciera

Holy sh🔥🤟🏻!!!! Dead!!!! That front barbell set was a b! 😁🙌🏼

Rebecca

Holy sweat fest. Love a great leg day!🦵🏋️‍♀️🥵

Michelle VanHoose

Krystle

Quads are on fire from today! What a burn!

Alainah

Kate

This was intense and just what my body needed!

Sarah Lucero

Stacie

Leg day is my favorite day! Love some of these that I never incorporated before!

Brianna Cortez

Love the stretching at the end.
Definitely needed! Love this challenge 😍😍

Alexandra

My favorite workout. My legs hurt so good right now.

Sandra

Loved the split Bulgarian and sissy squats

Yvette

Amber

Hamstrings are absolute toast after that 😅😅

Amanda

Amanda Palmiotto

My quads will thank me later for that one!! 😅

Angela

WARM UP: 
DOUBLE SQUAT WITH ALTERNATING LATERAL LUNGE
DYNAMIC DEEP LUNGE STRETCH 

BARBELL WALKING LUNGE

1.5 LEG PRESS

BARBELL LEG CIRCUIT

HAMSTRING CURL WITH SINGLE LEG DESCENT

BUTTERFLY STRETCH
QUAD STRETCH

• feet stance slightly wider than shoulder width, toes slightly pointed out 
• hold dumbbell at chest for best movement 
• Perform a 2 quarts then move one feet outward and perform a lateral lunge (one leg is straight while the other is bent)
• Press back up to starting position using the heel of your bent leg 
• double squat again
• Perform the lateral lunge on the other side 
• that’s 1 rep!

Double Squat with Alternating Lateral Lunge

As a warm up, make this stretch more dynamic - which means you can move back and forth slowly every few seconds. Make sure to get a good stretch in

**don’t forget each side!**

- in a deep lunge position with your back knee resting on the ground, shift forward and back so you feel the stretch in your hip flexor and hamstring 
- keep the stretch dynamic and not static

Dynamic Deep Lunge Stretch (20 sec each side)

Warm up

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Reps = total reps (ie: 10 reps = 5 on each leg) 

For reference: I am using 35lbs on each side of the 45lb barbell = 105lbs for 10-15 total reps

Barbell Walking Lunge

** Increase your weight with each set (notice the reps drop) 

- Feet slightly wider than hips distance in the MIDDLE of the platform   
- Press feet onto the platform as you straighten your legs and then slowly bend your knees 

** Bend your knees into the squat, perform A HALF REP at the bottom then push up all the way 

- Focus on squeezing the quads as you work
- Feet should stay flat on the platform 
- DO NOT lock knees

1.5 Leg Press

** Increase your weight with each set (notice the reps drop) **

• Position yourself with your back foot resting on elevated platform (bench or step)
• Give yourself a wide enough stance to engage more glutes and hamstrings 
• Lower yourself down to the floor, knees bent, inhale on the descent, feel the burn in your glutes and the stretch in the opposite hip flexor and quads 
• Press up with your front heel, exhaling on the ascent 

** don’t forget the other leg! **

Bulgarian Split Squat (Barbell)

** Increase your weight with each set (notice the reps drop) **

- Standing with your feet close, toed out and heels elevated on plate or small elevated surface 
- Hold the barbell at chest level comfortably
- Lower into the bottom of a squat and hold for 2-3 seconds each rep 
- Stand up to full extension

Heels Elevated Barbell Goblet Squat

Barbell Leg Circuit

POSITIONING ON THE HAMSTRING CURL MACHINE: 
- Adjust the pad on your calves so it rests comfortably on the back of your calves
- Upon lying on the machine, your knees should be off of the pad completely - your knees need freedom to bend 
- Flex your feet the entire set 

MOVEMENT:
- Bring your heels towards your glutes as you keep your feet flexed 
- Release one leg back down to allow the other leg lower the weight by itself all the way to the bottom of the move 
- Curl the pad back up using both legs

Hamstring Curl with Single Leg Descent

- Perform a deep lunge to one side. At the bottom flex your foot on the straight leg - you should feel a nice stretch in your hamstring, inner thigh and calf 
- Slowly alternate to the other side and repeat 
- Each side should take 10-15 seconds to complete 1 round 

40 seconds = 10 seconds each side x 4

Deep Lateral Lunge Stretch with Foot Flexion

- 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 (20 sec each side)

- 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 (each side)

Sciatica deep lunge stretch

Static stretch and cool down

W2/D3 LOWER BODY

I can't waittttt!!!! I've been wanting a new challenge and this has come at the best time!

Darby Kanter

W1/D1 1. Welcome to the Sweat It Out Challenge ‘24

W1/D1 2. What exactly does the SIO Challenge entail?

W1/D1 3. Can I sign up for the Facebook Group?

Wooo wooo!! I'll take my photos tomorrow!

W1/D1 4. How BEST to take photos?

W1/D1 5. How to take measurements?

Jordan

Woo! First workout 🏋️‍♀️ of yours🥵

Linda rLewis

Carlie

W1/D1 GLUTES & CORE

W1/D2 PUSH DAY

It's been a long time!!!! I'm always so glad to come back here and workout with you Sami 🔥🔥🔥🔥 Always sweating like never whatever the training 💪🏽😁 Love it !!!!

Sarah

W1/D3 LOWER BODY

W1/D4 PULL DAY

I needed it !!!! Thanks for this amazing workout 🔥🔥🔥
It allowed me to shake off all the bad energy and mood that was in my mind 👍🏽

I suck at jump rope 🤣 great workout to get your HR up and going!

W1/D5 BONUS DAY

Amazing workout 🔥🔥🔥 I am drenched in sweat 🥵💦💦💦 Love it !🔥👍🏽

W2/D1 GLUTES & CORE

W2/D2 PUSH DAY

Chelsea

W2/D4 PULL DAY

W2/D5 BONUS DAY

Love band work! One of the best glute days I have ever had 🥰

W3/D1 GLUTES & CORE

W3/D2 PUSH DAY

W3/D3 LOWER BODY

Running a bit behind on the weeks but loving the workouts! Felt super strong and push boundaries.

W3/D4 PULL DAY

Christina

Loved this new full body circuit! Great quick workout!

I love these timed workouts because you can really cater to YOUR abilities/challenge level. I wasn’t able to get there with this one though and feel about 75%. Still a nice change from the weight lifting days 🙂

W3/D5 BONUS DAY

Killer, loved it!! That Bulgarian tri was amazing

W4/D1 GLUTES & CORE

Did a two-a-day and this was just what I needed!

W4/D2 PUSH DAY

W4/D3 LOWER BODY

W4/D4 PULL DAY

Morgan

The endurance & cardio workout I didn't know I needed, loved it! 💪💪

VICTORIA

Love how these full body days pack so much into 20-30 minutes. Such great workouts!

W4/D5 BONUS DAY

W5/D1 GLUTES & CORE

Feeling a bit weak due to my period but still showed up!

This one is killer for shoulders and triceps. I am LOVING the definition I’m seeing in my arms after week 5!!

W5/D2 PUSH DAY

Running a bit behind but the amount of self confidence I’ve gotten on this challenge in the workout is crazy!

That was a rough one after being sick 😮‍💨

W5/D3 LOWER BODY

W5/D4 PULL DAY

Hard but great work out!! Total full body burn!!

Love how quick and sweaty these workouts are

Wow! Honestly didn't think it was gonna be so tough at first glance 😅 I did weighted moves, not bodyweight, and man... I'm dead!

W5/D5 BONUS DAY

Feeling it all around from the ribs to the booty shelf!!! 🔥

Sherry

W6/D1 GLUTES & CORE

Love love love the shoulder Tricep burn 🔥 l

W6/D2 PUSH DAY

W6/D3 LOWER BODY

W6/D4 PULL DAY

I love ending my week with the bonus. It gets a quick burn that is the best!!🥵

W6/D5 BONUS DAY

Awesome workout!! Saving this one for sure!!!🔥

W7/D1 GLUTES & CORE

I Can officially say the gym has become therapy. Not where I want to be yet… but the progress is crazy! I even got a tiny tiny bit of an an shadow. 

10* years with you Sami and this is the most confident I’ve been! Thank you as always!

W7/D2 PUSH DAY

W7/D3 LOWER BODY

W7/D4 PULL DAY

W7/D5 BONUS DAY

W8/D1 GLUTES & CORE

Getting stronger and way mor comfortable in the weight room! 💪🏼

W8/D2 PUSH DAY

I usually avoid front squats and lunges with a barbell but I did it today! 💪🏼

W2/D3 LOWER BODY

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