Name: Playbook - Sami Bossert - W2/D3 Thursday: Legs
Uploaded: 2023-03-01T18:04:10.690Z
Duration: 45 min
Description: W2/D3 Thursday: Legs

Morgan

Love0918

Hannah

Omg.... It's worse the second time round 🤣🤣🔥🔥🔥🍑🦵

Skye Beasley

Caitlin

The burn is real. Wow just wow! Sneaked up on me here. I see what you did there 😂🥵🙏🏻

Emily Avila

The way I am sweating!!! Loved this leg workout

Jayda

Kristy Arrowood

Sasha

Sara Thompson

Taylor

Cassey

I’m behind from vacation but that was just what I needed to get back into it!!!

Bobbiann

Brianna

Paula

Jonica Mincheski

Sara

Devan Hodlik

Oh man almost threw up after! Whew great wo!!

Michele

Had to modify a lot for this one. My low back was on FIRE. Did bodyweight and dropped reps for the last 2 supersets.

Sofi

Christine

Tricia

Alyssa

Jenna

Legs were shaking by the end trying to balance to do the knee tuck 😅 such a good, effective workout!

Alainah

Today I had driven up to the gym and was unmotivated to go in but I pushed myself to go in since I was already there, so glad I did because todays leg day was hard but what a great workout!

Diana

Great.  Dripping sweat 🥵🥵  could not do a single full set of Bulgarian splits...but I did my best 🥵

Christy

Killer workout. Legs are so wobbly 🔥🔥

Yeimy

Ruth

Megan

I don’t know how I’m going to be able to walk back to my car 😅😅 Legs= noodles lol soooooo good!

Lauren Braxton

Hate leg day - Procrastinated as much as possible this morning but I did it all and got it done! It twas a Good one!

Robin Musilli

What a wonderful workout! Doesn't seems like it at first but I litteraly ended up drenched in sweat 💦💦💦

Sarah

Well, so this is how it’s gonna be? This is so killer! Best one yet ❤️

Elizabeth

My legs go jiggle jiggle cause they’re sore….😂

Angela

Another great workout!👊🏼 
My legs are shaking 🫠

OMG the sweat is real!!! 😅😅 Such a great leg day!

Michaela

Wooo! My legs are burning! We hesitant to get in the gym today but very thankful for the challenge-having something preset helped me to shut off my brain and get it done!🫶🏼

Sarah Styers

There’s something about these Thursday workouts! 🔥

Krystal

How am I meant to drive home now??? 😭😭😭🔥🔥🔥🦵🍑

Brittany

Trinity

Double leg day was not joke 🥵🔥 ready for a nap 🤣

Erin

Did this yesterday and forgot to log it! This was great cardio too!

Amber

Worked all of my weaknesses but I loved it!

Sarah Lucero

TH : LEGS					

WARM UP CIRCUIT:
- ALTERNATING BENCH STEP DOWN 2 x 30 SEC (CAN BE DONE WITH JUST BODYWEIGHT OR ADD IN LIGHT WEIGHT)
- WEIGHT SL GOODMORNING - ASSISTED 2 x 20 SEC (EA)
					
- STIFF LEGGED DEADLIFT 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

• can use dumbbells, kettlebells, smith machine or barbell for this move
• similar positioning to a Romanian Deadlift; however keep your legs stationary with minimal bending
• as you lower your upper body to the ground, push your hips back
• weight should be midline above your feet 
• bend down until the weight touches or is close to the ground - you’ll feel your hamstrings the most at the bottom portion of this move

**increase weight as the reps decrease ~5-10 lbs**

Stiff-Legged Deadlifts

- 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

Ready to start 8/18 just found your program

Yaney

Great! Looking forward to this challenge 😆

Amanda Moreno

Kaitlan

Challenge Intro - Starts Mon July 18th!!

Marilyn Valdivia

Emily

Melissa Bailey

FAQ: Are there modifications/alternatives for each exercise?

Thanks for the reminder not to be a couch potato.

Jess

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

Thanks for clarifying this! This was my biggest question!

Good to know, my schedule can be a little crazy!

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

FAQ: How is this a progressive strength training program?

I love that this challenge isn’t 100% about the physical changes. I can’t wait to see changes in my body, but I’m also looking forward to holding myself accountable!

Can’t wait ! Meal prepping for the week today !

Sthefany O

I love the “extra” things we need to do to win.This will definitely help everyone stay consistent! And help others come out of their comfort zone. (Like myself!)

Ashly

FAQ: How will winners be chosen?

I love that I’m able to see what I’m suppose to do for the week and plan accordingly!

Awesome ! That way I can prepare for the week of what day I’m doing what :)

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

Thank you for being so available to answer our questions!

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

Juliana

Jamie

21 incline push-up 
1:08 tall plank
64 back lunges
56 squats

Ready to crush this challenge for 2023🎉

W2/D3 Thursday: Legs

Community

More workouts from Sami Bossert