Name: Playbook - Sami Bossert - W3/D1 Monday: Glutes & Calves {Home}
Uploaded: 2023-03-01T18:04:10.756Z
Duration: 45 min
Description: W3/D1 Monday: Glutes & Calves {Home}

Rebecca

Maryann

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

Had a few set back and i an way behind but getting it dine today and motivated!

Domenique

Nicole

Vivi

That one got my legs feeling toasty 🔥🍑💪🏼

Brianna

Holy moly my hammies and booty butt cheeks are on 🔥🔥🔥🔥🔥🔥🦵🍑🥰

Skye Beasley

Can you say calf and booty burn??🥵🍑🦵🏼🔥

Jonica Mincheski

In a dress with a stinky diaper change between rest  😬 gotta do what we gotta do. 🤷🏽‍♀️

Pibeny

This was awesome! I really struggled with the dumbbell superset…maybe need to work on my balance!

Brooke

A few days behind due to work but this was an amazing workout

Courtney

Love the curtsy lunge, single leg deadlift superset🍑🍑

Kelley

Ana Grace

Shannon Britton

Christina

Doing gym primarily, but didn't have the landmine stuff at my gym so did this one.  Such a great workout 🥵

Christy

Dorothy Surfus

Not going to lie…I wanted to quit so many times but I finished!

Felicia

Did week 1 day 1 by mistake yesterday, so I couldn’t move forward with day 2 of week 3 without getting day 1 done… my glutes are going to feel it tomorrow, but that’s okay, this buns 🍑 can be on fire 🔥😝✌🏼

Marilyn Valdivia

Michelle hernandez

Glutes and calves on 🔥🔥.. feeling strong after that one!

Anessa

every single superset whooped my ass!!!! 🍑🍑 you just keep coming with the heat Sami! 👏🏽

Saryn Johnson

Glad to start the week off strong. Took me longer than I thought. The single leg glute bridge had me🔥🥵🍑

Michelle VanHoose

I could not figure out one of the movements so I substituted with bridges but after being interrupted twice and having kiddos running around I still killed it which is an accomplishment in its own 🥰

Samantha Miner

Killer! I’m exhausted, but so glad I made myself do it. Couldn’t make it through quite all the reps on a few sets. Still pushing through 😆

Amanda Moreno

Brittany Lilly

Ashly

Tiffany

Krista

😮‍💨 glutes we’re screamin but it was such a great workout to kick off the week!

Sondra

Allison

Sarah Lucero

Brittany

Feeling the burn and I’ll be feeling my glutes calves tomorrow fo sho!!🔥

Abigail

Great start to the week! Legs are definitely feeling it

Dezi Lauderdale

I love leg workouts and this one did not disappoint! My legs feel so strong! ❤️

Gabrielle Krueger

Tonya

Jaclyn

Anna luise

Alexandra

Holy 🍑 on fire!! Not going to lie that band cricut had my booty on fire and I loved it😍🥵

Taylor Slough

Single leg glute bridge was a challenge because I didn’t have a heavier dumbbell so I used my bench instead. Overall great Monday workout!

Gaby Mascorro

Michelle

The donkey kick circuit had my glutes screaming!!!! So good!

Jessica Hauptmann

I never sweat this much working glutes! Amazing🔥🔥

Richaela

Shannon

I always underestimate single leg hip thrusters 🥲

Megan

M : GLUTES & CALVES					
					
GLUTE WARM UP CIRCUIT 2x 
					
SUPERSET:
- CURTSY LUNGE - WEIGHTED 3 x 18 (EA)
- SINGLE LEG DEADLIFT - GLUTE FOCUSED 3 x 15 (EA)

- DUMBBELL DONKEY KICK CIRCUIT 3x 

SUPERSET:
- DB SINGLE LEG GLUTE BRIDGE 3 x 15 (EA)
- DUMBBELL SINGLE LEG CALF RAISE 3 x 25 (EA)

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

Complete both exercises on one leg before switching to the opposite side

- Hold weights at shoulders 
- Come into curtsey position 
- Bend at the knees so that the back knee almost touches the floor 
- Drive the front heel into the ground as you squeeze your inner thighs together

Curtsy lunge - weighted

• Stabilize yourself on one leg, with bent knee 
• Other leg will be bent and lifted up behind you
• Hold dumbbell near leg that’s stabilized on the ground, other hand holding onto some sort of support 
• As you hinge at your hips (bent forward and press hips back), keep your knees bent
• Keep back straight, core engaged 
• Lift your upper body back up as you pull your hips forward and keep squeezing your glutes 
• Don’t forget other side ! **

Single Leg Deadlift - Glute Focused

Superset

Complete both movements on one leg before switching to the opposite side

- In quadruped, place dumbbell behind one knee 
- Keeping the knee bent, lift foot up if you were going to place it flat on the ceiling above you 
- Squeeze into the hamstring 
- Keep spine in neutral

A great alternative that is more effective but you need a good Smith Machine - the Smith Donkey Kick !

Dumbbell Donkey Kick

- Front quadruped, place landmine behind one knee 
- Place hand on hip as you press the other palm into the ground or resting on a bench/chair (as noted in video)
- Lift knee up to the side so it's in line with your hip
- Keep core engaged and hips stable

Dumbbell Side Donkey Kick

Dumbbell Donkey Kick Circuit

DB Single Leg Glute bridge

- Hold a single dumbbell in your hand using the other to support you 
- Perform calf raises on the leg that is on the same side you are holding the dumbbell       
- Pause at the top engaging your calf
- Switch and repeat on the opposite side

Dumbbell single leg calf raise

W3/D1 Monday: Glutes & Calves {Home}

Joleana 

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 ❤️

Kelly

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!

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!!!!!

Sasha

Michelle Vaquerano

Pascale

W1/D1 Monday: Glutes & Calves {Home}

BuRnEr!!! ❤️‍🔥❤️‍🔥❤️‍🔥

Haylie H

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

Rachel

W1/D2 Tuesday: Back & Arms {Home}

These workouts take the life out of me🥺🥰

Jess

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

Nancy

W2/D1 Monday: Glutes & Calves {Home}

Natasha

W2/D2 Tuesday: Back & Arms {Home}

W2/D3 Thursday: Legs {Home}

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

W2/D4 Friday: Full Body {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

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! 😮‍💨

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

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}

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!

Erisa

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.

Debbie Ashmore

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

Arlenis Dominguez

W6/D3 Thursday: Legs {Home}

Hope

Finishing a challenge with a burner! 🔥

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!

W3/D1 Monday: Glutes & Calves {Home}

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