Name: Playbook - Sami Bossert - W2/D4 PULL DAY
Uploaded: 2024-01-14T19:42:10.117Z
Duration: 45 min
Description: W2/D4 PULL DAY

Susana

Jennifer

Chelsea

Loved this workout! I modified the pull up section bc I’m not confident enough to get on a band and the assisted machine was in use but other than that this workout was amazing !

Megan

This was a great workout. If I had more time I’d add some more cardio next time.

Michelle VanHoose

I don’t know how I’ll lift my glass of wine at dinner!

Paula

THIS was a good one! Great burn 🔥🔥🔥

Lauren Braxton

My arms are on fire such a great burn 🔥

Ciera

Alexandra

Sarah Lucero

Kate

I wasn't able to do the pull ups at the beginning, had to do them 3rd because all the space was taken and dang..... it made them really tough which they already are baseline 😅 another good arm day!

Alainah

I love your workouts. I think they are so well balanced. I have been lifting for 12 years and two years ago a elbow pain hit me and since then I have not been able to do a good lift without pain. Yes, I have been doing physical therapy and stretches and all the things that I can think of but the elbow pain didn’t want to go away I wanted to give you work chance and oh boy being two weeks and today I can tell you I left I did pull up by and all the things you have in the work out that I love I finish with no elbow pain that’s why I know your workouts are so well balance in the stretches at the end are just amazing. Thank you

Sandra

Those heavy 3-sec hold BO Barbell Rows took my latissimus dorsi OUT!

Amber

Loved this workout! Love the banded pull-ups & the hammer 21s were killer! 💪 what a pump!

Sherry

Amanda Palmiotto

Angela

I showed up! Probably should have taken a rest day.

Rebecca

JUMP ROPE (OR OTHER CARDIO) 

BAND ASSISTED PULL-UPS 

CABLE BO SINGLE ARM PULL
CABLE BICEP CURLS (STANDING) 
CABLE BICEP HOLD WITH ALTERNATING RELEASE 

BARBELL BENT OVER ROW 

SEATED BENT OVER FLIES
LOWER HALF, UPPER HALF, FULL RANGE HAMMER CURLS 

BACK & BICEP STRETCH

• you can perform whatever cardio you’d like! I like to jump rope during upper body days and is a convenient option! But anything will do : treadmill, biking, jumping jacks, row machine, etc 

Take breaks when necessary but aim for 5 minutes of cardio warm up

Cardio - Jump rope

** I'm sharing this version with you as a modification, however, if you don't need the band please complete pull ups without the band or any modification

- Using long infinity bands to assist with pull-ups
- Note this video is long to demonstrate how to make these easier if needed —> add more than one band under feet and that will make the bands less flexible  

Because we are all so different with pull-ups, I want you to do as many reps as YOU can do. Whether that’s 15 reps or 1 rep…

Band Assisted Pull-ups

- Situate cable at a high position with cable handle 
- Lean over comfortably and keep core engaged 
- Grab handle and position yourself far back enough to feel a stretch against your outer back as you hold the handle in starting position 
- Bend your elbow and pull the handle back to your sides - hold the squeeze for 2 seconds 
- Slowly return to starting position

Cable BO Single Arm Pull

** This can be done using 1 handle on 1 arm. If you do that, make sure to complete each arm in the reps **

- Begin with handles in each hand with palms facing up
- Space yourself enough away from the cable machine to maintain resistance against the cable pulley
- Curl handles up towards your shoulders
- Lower down until arms are extended
- Keep neck long and shoulders down

Cable bicep curls (standing)

** Drop the weight about 10lbs on the cable machine and perform this move until failure with each set  **

- Hold handles with palms facing up
- Curl both arms and maintain a 90 degree at your elbow during this entire set
- Slowly straighten one arm down and curl back up to 90 degrees 
- Switch arms

Cable Bicep Curl Hold with Alternating Release

Superset

** Aim for some weight on this one if you're able!! ** 

Hold for 3 seconds at the top 

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up, elbows bend out to your side
- Keep your back straight with eyes pointed down as you pull the bar up to your chest 
- Lower the bar with control

Barbell bent over row

• Seated and bent forward, light plates in hands, palms facing inward
• Bend at your elbows 45 degrees max 
• Lift plates up and out to the side, keeping shoulders down and neck relaxed 
• slowly relax your arms back to starting position

Seated Bent Over Flies

- Thumbs facing upward and palms facing inward, hold onto dumbbells at your side (you can be seated OR standing) 
- Starting point is your arms resting straight down at your sides 
- Keep neck long and shoulders down
- Squeeze your biceps (front of your upper arms) and bring dumbbell up HALF WAY then lower back down to starting position

Lower Half Hammer Curl

- Thumbs facing upward and palms facing inward, hold onto dumbbells at waist level (elbows bent 90 degrees)
- Keep neck long and shoulders down 
- Pull dumbbells up toward shoulders and lower back down to where your elbows are 90 degrees 

They’ll be shorter reps but it’s meant to be this way for the circuit

Upper Half Hammer Curl

- You see how hard these final 7 reps are if you’re doing them correctly AND with appropriate weight. Start with lighter weight and test out completing all 21 reps of this circuit !

Full Range Hammer Curl

- Holding onto a stationary surface
- Hinge forward until your torso is parallel to the ground
- Sit back, stretching your back and shoulders

Static pole stretch

- Clasp hands behind back and open up through the shoulders and pecs
- This move can be done seated or standing

Shoulder + chest stretch

- Starting on your knees (butt up in the air) and with a flat back, reach your hands straight out in front of you
- Press into the ground to feel your chest stretch and back elongate

High Butt Child’s Pose

Back & Bicep Stretch

W2/D4 PULL DAY

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

Priscilla Velazquez

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

W2/D3 LOWER BODY

Hadis

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 🙂

Amanda

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

Eileen

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 😮‍💨

Stacie

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!!! 🔥

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/D4 PULL DAY

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