Name: Playbook - Sami Bossert - W2/D3 Thursday: Legs {Home}
Uploaded: 2023-03-01T18:04:10.700Z
Duration: 45 min
Description: W2/D3 Thursday: Legs {Home}

Haylie H

Sasha

Rachel

Jess

Natasha

Nancy

Omg the Bulgarians and stepups KILL ME. Got it done in 32 minutes though while my babe napped

Hope

Still such a good glute pump on leg day! I even called my husband over to look. Haha

Megan

Maryann

Had to really push through with this workout 🥵

Victoria

Dynette

Dorothy Surfus

Eileen

Legs are definitely shaking after that one!

Nicole

Debbie Ashmore

Domenique

Step ups are my arch nemesis…but I love the feeling I get every time I complete a workout that includes them! I’ve got a dead lower half!

Brooke

Amanda

Holy 🔥 got to this late and boy am I regretting. This crushed my legs and HR through the roof 😅

Weighted step up made me realize how much weaker my right leg is then my left!! Still killed it! 💪

Arlenis Dominguez

Phew! That was a good one! It was fun! I really didn't use any heavy weights. I focused more on form with the deadlifts to protect my back. And everything else was basically body weight except maybe 10lbs for some. It's awesome to do these really minimal equipment exercises and target all the muscles. And these are interesting twists on well known moves, so it's not at all boring. 😄

Brenda

If were up to me, I would never do that many reps! Thanks for the push, always!!!

Lauren

I was not ready for this. My legs are on fire halfway through

Michelle hernandez

🥵 definitely need to do a pre-warm up for my back injury 😅 but I’m loving this for my body!!! Thank you

Erisa

Working my legs to the very last fiber today!

Michelle

Fat burning, sweat producing workout!! Love it!!

Michele

Legs are feeling great! The split squats and step ups were killers! Legs are shaking after the lunges 🔥

Dezi Lauderdale

Those Bulgarians were the highlight of leg day… I’m drenched in sweat 😓

Marilyn Valdivia

Felicia

cant. stop. sweating. legs are shaking!!!! the calorie number on my watch just kept going up and up and up 🥵🥵🥵🥵🥵 hahahaha

Saryn Johnson

You know it’s going to be a WORKOUT when there’s Bulgarian split squats 😅

Brittany Lilly

I really wanted to drop to bodyweight but I slowed down and kept my 10’s and 15’s. I don’t know how Sami is using 25 and 15’s lol great workout!!

Michelle VanHoose

Kelly

Defiantly pouring sweat after this one😅

Kelley

Jacque

The single leg exercises are absolute murder 🥵 I definitely need some stronger hips to keep up

Mikaela

Whewweewww! I don’t know if I can walk to my car 😂😂😂

Ashley Strayhorn

Holy crap. I’m drowning in sweat!! SO GOOD!

Andrea

Each and everyday I’m feeling so much stronger. I even had to up my weights today because they were too light. Let’s have a wonderful day guys!! ☀️

Taylor Slough

The Bulgarian split squat 💪🏽and step ups and my legs burning  🔥

Jessica Hauptmann

Extremely defeated. Felt like giving up so many times but I had to finish!

Gaby Mascorro

Leg day is becoming my favorite day 🔥 🔥

Christine

Brandi

TH : LEGS					

WARM UP CIRCUIT:
- ALTERNATING BENCH STEP DOWN 2 x 30 SEC (USE A CHAIR OR A STEP INSTEAD OF THE BENCH IF NOT AVAILABLE, CAN BE DONE WITH JUST BODYWEIGHT OR ADD IN LIGHT WEIGHT)
- WEIGHT SL GOODMORNING - ASSISTED 2 x 20 SEC (EA)
					
- STIFF LEGGED DEADLIFT (HAMSTRING FOCUSED) 4 x 15, 15, 12, 12 (INCREASE WEIGHT AS REPS DECREASE ~5-10 LBS)
					
SUPERSET:
- SINGLE DB BULGARIAN SPLIT SQUAT 3 x 15 (EA)
- WEIGHTED STEP UP 3 x 15 (EA)
					
SUPERSET:
- SPEED DEFICIT LUNGE 2 x 15 (EA)	
- LATERAL LUNGE WITH SIDE KNEE TUCK 2 x 12 (EA)

Alternative to the bench jumps 

• In a deep squat position on top of the bench, gently drop one foot down to the ground, tap the ground and bring it back up to the bench, then perform on opposite side

Alternating Bench Step Down

- Elevate one leg onto a bench
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching your hamstrings and lower back
- Stand up to the starting position and repeat

**don’t forget the other leg **

Weighted SL goodmorning - assisted

Warm up circuit

- Begin with dumbbells in your hands and feet hip width apart
- Lower the dumbbells to the ground pressing your hips back while keeping straight legs (avoid bending at the knees much). For this version you should feel your hamstrings stretching and contracting
- You’ll maintain the reps at the bottom half of a traditional deadlift - this version is to activate and work your hamstrings ! 
- Stand straight back up pressing hips forward

(INCREASE WEIGHT AS REPS DECREASE ~5-10 LBS)

Stiff Legged Deadlift (hamstring focused)

- Start with your back foot on top of an elevated surface, holding a single DB
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 

**work both sides**

Single DB Bulgarian Split Squat

• 1 leg still a time 
• Push yourself up with all of the weight on your front heel, exhaling on the ascent
• Slowly lower self back down to floor, inhale in the descent 

** don’t forget the other leg! **

Weighted Step Up

Superset

- With both feet elevated on plates 
- Quickly perform reverse lunges 

15 reps each leg

Speed Deficit Lunges

• Rest dumbbell on shoulder for a comfortable position 
• Press leg out laterally (lateral lunge) and go down as low as possible with good form 
• Push off with your foot and as you stand back up, bring that same leg in to your side - squeezing your obliques and core  

** don’t forget other side ! **

FB - Lateral Lunge with Side Knee Tuck

W2/D3 Thursday: Legs {Home}

Joleana 

Shannon

Great explanation and detail of what the challenge is! Ready to get started

Challenge Intro - Starts Mon July 18th!!

FAQ: Are there modifications/alternatives for each exercise?

FAQ: Can I add in another workout throughout the week?

If I do two home workouts and two gym workouts do I have to acknowledge complete on both for the specific day so it show the progress on both to show 100 perfect complete in the end?

Great!!! I’ve got a plan❤️ I’m a day after everyone else, but otherwise right on time!

FAQ: Can I switch up the workout days each week?

For the home workout and the weights, you said a 10lb or 20lb is recommended?

FAQ: How is this a progressive strength training program?

So excited to be a part of another challenge. It’s not just about the transformation but also the community supporting each other virtually ❤️

FAQ: How will winners be chosen?

FAQ: I don’t see the entire program? Am I missing something?

FAQ: I’m having technical issues with the app ?

I ordered my foot straps and the cute ptula headbands. Hoping they come in before Monday!!

FAQ: What equipment is needed for the home program?

Nice way to set a starting fitness point!

Gabrielle Krueger

Push ups: 1 full 18 knees 
Plank : 1 min 15 sec
Lunges: 63
Squat :53

Amanda Galvan

Great!!! I always doubt workouts with body weight but this was so good. Minimal yet so effective!

Monica

Pre-Challenge Strength Test

Starting this challenge over from the beginning and boy was this the workout that I needed!!!!!

Michelle Vaquerano

Pascale

W1/D1 Monday: Glutes & Calves {Home}

BuRnEr!!! ❤️‍🔥❤️‍🔥❤️‍🔥

Woke up before 6am to get this done! Proud of myself for starting these new habits

W1/D2 Tuesday: Back & Arms {Home}

These workouts take the life out of me🥺🥰

2nd time going through this challenge and this workout still kicked my butt! My legs are jello

Briana

W1/D3 Thursday: Legs {Home}

Priscilla Velazquez

W1/D4 Friday: Full Body {Home}

Thank you Sami! Workouts haven’t been perfect but your programs have been the only ones I’m able to get through without pain.  This weekend I had the joy of being with my 2 month old niece, my almost 2 year old nephew and 7 year old niece. And although the following two days I was in pain from carrying and her and playing with the other two, it was so worth spending time with them ♥️♥️♥️

Susan Coleman

W2/D1 Monday: Glutes & Calves {Home}

W2/D2 Tuesday: Back & Arms {Home}

I wasn’t in it today and this gave me the energy I needed!

Rebecca

W2/D4 Friday: Full Body {Home}

Did this as a make up session right after the new Monday workout…might need to be carried around for a day or two. 😭

W3/D1 Monday: Glutes & Calves {Home}

W3/D2 Tuesday: Back & Arms {Home}

Great workout… so nice to have  a workout works all the leg muscles instead of just walking lunges!!! My legs are 🔥

JESSICA

W3/D3 Thursday: Legs {Home}

Cassy

Alexandra

Missed this one so had to go back and do it on a rest day.. woa!!! I’m glad I got it in, so many moves that made my entire feel targeted! 😮‍💨

Sondra

W3/D4 Friday: Full Body {Home}

Just started back again after being sick! What a way to come back!!🔥❤️

The outside of my hips are burnin!! My gosh, good one!

W4/D1 Monday: Glutes & Calves {Home}

I’m a few days behind because of work but this is a killer upper body workout

Courtney

W4/D2 Tuesday: Back & Arms {Home}

That leg day was rough! It got my heart rate up there and my legs are shaking. Proud of myself for completing it.

Kristy Arrowood

Felicia Santori

W4/D3 Thursday: Legs {Home}

Skye Beasley

Laura

Awesome !!❤️ I liked the diamond crunch at the end !!

W4/D4 Friday: Full Body {Home}

Kasey

W5/D1 Monday: Glutes & Calves {Home}

I can’t thank you enough for this and I don’t know what I’ll do when it’s over!

W5/D2 Tuesday: Back & Arms {Home}

That leg day was a challenge. Feeling good about myself for accomplishing it.

This is the second time a Sami leg day make me want to 🤢 haha go heavy or go home 💪🏽

W5/D3 Thursday: Legs {Home}

Brought on the new year with this 🔥🔥🔥 workout

I got a love hate relationship with these full body days lol

W5/D4 Friday: Full Body {Home}

Killer on calves and glutes 😍 I’m a sweaty mess!

Celeste

Gluten and calves day felt great, but I felt the burn 🔥 on those calves rises 🦵🏼🦵🏼🔥🔥🔥🍑🍑

W6/D1 Monday: Glutes & Calves {Home}

Yikes that was a tough but good one. Nice start of the week for me, my arms are jello.

My legs are jello from yesterday and today my arms joined them.

W6/D2 Tuesday: Back & Arms {Home}

Like Whoa, best leg day yet🔥🔥🔥
For real a five ⭐️ leg day

W6/D3 Thursday: Legs {Home}

Finishing a challenge with a burner! 🔥

Christy

W6/D4 Friday: Full Body {Home}

Done ✔️ 
A little late due to being sick but finished strong! Thank you Sami for this 6 week challenge!

W2/D3 Thursday: Legs {Home}

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