Name: Playbook - Sami Bossert - W3/D1 GLUTES & CORE
Uploaded: 2024-01-17T03:48:13.698Z
Duration: 60 min
Description: W3/D1 GLUTES & CORE

Susana

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

Alexandra

Hadis

Jennifer

I was feeling the glute burn during the warm up!!! 🔥🔥🔥

Lauren

That hip thrust circuit made me BOSS UP!! 🔥❤️

Rebecca

VICTORIA

Angela

Megan

Wow best glute day since starting this program. My booty is on fire

Ciera

Jaclyn

My abs are definitely gonna be feeling that tomorrow

Stacie

I mixed home and gym. I never seem to get the donkey kicks on the smith machine🤦‍♀️

Michelle VanHoose

Alainah

Kristy Arrowood

Sarah Lucero

Kate

Amanda Palmiotto

GLUTE WARM UP CIRCUIT 

GLUTES GALORE GIANT SET

CRUNCH CIRCUIT

BOOTY BURNER CIRCUIT 

CABLE CRUNCH & HOW TO 

COOL DOWN GLUTES

This is a great warm up for all of your glute workouts ! Really helps activate the gluteus muscles- warming them up and activating the fibers that make up the glutes. 

Now your ready for the workout!

- Place band just above knees 
- Starting with feet together, bend at the knees and step on foot to the front in a diagonal line bending into a split squat position 
- Repeat on other side moving forward 
- Walk forward and back staying as low as possible 
- Spine stays in neutral

Glute band walking squats

• place glute band above knees 
• place feet on an elevated surface 
• spread legs apart with knees against the glute band, feeling your glutes and hips 
• maintain resistance against the gluteband the entire set as you squeeze your glutes and press your hips up until your knees, core and chest are all in line with each other 
• press thru your heels

Gluteband Incline Glute Bridge

• gluteband right above knees, feet on elevated surface
• press your hips up and squeeze your glutes the entire set all while you spread your knees out against the gluteband

Gluteband Incline Glute Bridge Hold with Abduction

Glute Warm Up Circuit

This will be one of THE BESTTT glute burns you’ll ever experience!!! Make sure to use a weight that’s challenging for you and really make it count!! It will burn. You’ll be building and lifting with this giant set!! 

Perform each exercise back to back! NO rests in between the exercises

- Support upper back on a bench and the barbell across your hips
- Feet shoulder width apart, toes slightly pointed outward, gluteband secured above knees
- Both knees bent to 90 degrees 
- Slowly lower your glutes to the floor and press back up to starting position 
- Tuck your chin in during the thrust, keeping your spine neutral
- Hold the thrust at the top for 2 seconds
 
I’d want you to try and increase weight with each set of possible. Last set, drop the weight 50% and perform as many reps as possible.

Barbell Hip Thrusts

- At the top of the thrust, lower just a few inches and thrust back up

Barbell Hip Thrust Pulses

- With Gluteband at lower thighs and knees spread out to maintain resistance against the Gluteband 
- Maintain the top of the hip thrust, squeezing your glutes and keeping your pelvis up toward the ceiling 
- Squeeze your glutes as you spread your knees out against the band a little bit - you won’t have a ton of range of motion but you should feeling it!

Isometric Thrust with GB Abductions

- With Gluteband around your lower thighs, keep resistance against the band by spreading your knees out 
- Perform a full thrust and squeeze your hips at the top as you pull your pelvis up to the ceiling

Glute band Bodyweight Thrusts

Glutes Galore Giant Set

- Make sure to use proper core engagement with these movements. They seem like they could be easy, but when you're properly engaging your core and performing these movements with intention is important. Suck in that blueberry, pull your belly button into your spine.

• lie on the ground and press your spine into the floor, pulling in your pelvic floor 
• knees bent at 90 degrees 
• slowly lower one foot down at a time and tap the floor

Abs - Alternating Bent Knee Reverse Crunch

• Lay flat on the floor, knees flared out and feet together 
• with arms straight - crunch up and try to touch hands to feet, keeping lower back on the ground and lower spine pulled in the floor 
• exhale and contract your pelvic floor during the crunch, inhale and release your pelvic floor at the bottom

Abs - Diamond Crunch

Straight Leg Crunch

Crunch Circuit

Utilizing a Smith Machine for exercise 1. However, if you do not have a Smith Machine available (or it's not feasible for this demo, you can complete the first exercise with a dumbbell behind your knee (refer to the HOME program for video demo). The Smith Machine variation, you'll be able to push greater weight than the dumbbell version.

• Adjust the Smith Machine bar low enough to allow for your foot to be able to push the bar up 
• Position yourself on all fours slightly in front of the bar
• Position one foot underneath the bar, closer toward your heel and make sure the bar hooks are away from the spikes. 
• Keeping core engaged, press the bar up with your foot (mainly your heel) 
• Go slow and experiment with no weight to light weight to start (as all smith machines vary in resistance) 

** Don’t forget the other side !

Smith Machine Donkey Kick

• lie on your side with knees bent and top leg directly on top of the bottom leg 
• elbow on the floor 
• lift your hips up off of the floor while you simultaneously lift your top knee up toward the ceiling 
• keep your core engaged, shoulder directly over elbow 
• avoid momentum and squeeze your glutes to complete the movement 

** don’t forget each side! **

Side lying duo hip abductions

Booty Burner Circuit

Listen to this video demonstration on how to properly perform a cable crunch. Curving/rounding your back during this movement is utmost importance. Slow and steady wins the race here.

How to perform a cable crunch

• From a high pulley grip rope just forward of your face
• Roll your ribs towards your hips engaging your abs (make sure you’re rounding your spine)
• Bring your elbows towards your knees
• Slowly return (count 3 seconds) back to starting position

Cable Crunch

Cable Crunch How To & Exercise

- Come into a runners lunge and drop back shin and knee to the ground 
- Bringing your hands to the floor on the inside of your front foot, shift your weight forward and stretch into the back hip flexor

**don’t forget the other leg!

Forward leaning deep lunge stretch

- 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

- On ground, with a pillow supporting your neck and upper back, bring the knees together and let them drop over to one side 
- Keep your palms face down on the ground for support as you twist

Each side = 30 seconds

Lower body russian twist stretch

Cool Down Glutes

W3/D1 GLUTES & CORE

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

Paula

W2/D2 PUSH DAY

W2/D3 LOWER BODY

Chelsea

W2/D4 PULL DAY

W2/D5 BONUS DAY

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! 💪💪

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! 💪🏼

W3/D1 GLUTES & CORE

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