Name: Playbook - Sami Bossert - W3/D1 Dumbbells/glute band
Uploaded: 2024-01-01T23:52:04.960Z
Duration: 60 min
Description: W3/D1 Dumbbells/glute band

Joleana 

Samantha

This was tough but felt great. Had to modify a few but I did it 💙

Skye Beasley

🔥🔥🔥🔥🔥🔥🔥🔥🧯🚒🧯🚒🔥🔥🔥🔥🔥

Athelia

Briana

Dumbbells / Glute Band:

- Twisting jump squat 3 x 30sec
- Fb wide squat with hammer press  3 x 30sec
- Fb bosa wide row into swinging hammer front raise  3 x 30sec
- Fb curtsey lunge into bent elbow lat raises 3 x 30sec
- Fb single lunge with bicep curl 3 x 30sec
- Weighted slow squat DL combo 3 x 30sec
- Fb glute band toe taps with push up 3 x 30sec

- Perform jump squats twisting your body a quarter turn at the top of each rep
- Alternating each rep

Twisting jump squat

- Find a wide squat position and hold two dumbbells at your shoulders 
- As you lower into your squat, lower weights down towards the ground (palms facing each other)
- Come back to stand as you simultaneously curl the weights in and press overhead (palms still facing each other) 
- Keep spine in neutral

FB - wide squat with hammer press

- Stand in a slightly staggered stance and hinge at the waist (keep back flat) 
- With palm facing back, bring elbow out to the side and row upward  (squeeze into shoulder blade) 
- As you come up to stand swing weight in front of you to just about eye level (palm facing in) 
- Keep the stabilizing heel driven into the ground to activate glute

FB - BO SA wide row into swinging hammer front raise

- Start with feet together and raise both elbows out to side (rotate hands so that palms face down) 
- Bring weights back together and step into a curtsey lunge
- Keep your front heel driven into the ground and your hips square in curtsey lunge (repeat sequence to other side) 
- Keep shoulders down as you perform lat raise

FB - curtsey lunge into bent elbow lat raise

- Stagger the legs in a stationary lunge position and drive the front heel into the ground 
- Place weight in the hand that is on the same side as the leg in front 
- Reach opposite arm out to the side for balance 
- Drop down into lunge, perform a bicep curl, lengthen arm, and come back to stand

FB - single lunge with bicep curl

- Holding a weight in front of your body
- Squat down to parallel
- Tip forward and extend your legs, lifting your glutes up
- Deadlift the weight up using your glutes and hamstrings

Weighted slow squat DL combo

- With the band just above your knees, lay on the ground face down
- Press yourself into a plank and lower back down to the floor keeping your elbows pulled into your side body 
- With your chest on the ground, tap your feet in together and then return to original position 
- Keep shoulder press down and navel pulled to spine as you raise into plank

FB - glute band toe taps with push up

W3/D1 Dumbbells/glute band

Saved this. I am sweating hard. Do not underestimate this one!

Emily Avila

Amazing first day! Happy I have this to get me going again 💕

Charlene

W1/D1 Dumbbells

🥵🌶️this one made me feel the heat

Love this cable work out. Thorough and very good on the body without compromising the quality of the reps

W1/D2 Cable

Robin Musilli

Stacie

Gina

W1/D3 Landmine/barbell

I have not worked out in 3 weeks due to an injury and this was my first day back at it and I must say……WOW! I feel amazing!!!!!

Sasha

Yvette Cantu

W2/D1 Dumbbells / Gluteband

Great Wednesday workout 🏋🏼‍♀️

Kate

W2/D2 Dumbbells/Step or bench

April

Feeling great after this pump. All the mobility strength. Definitely paving way to more quality and heavier sets

W3/D1 Dumbbells/glute band

Community

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