Name: Playbook - Sami Bossert - W3/D1 Monday: Glutes & Calves
Uploaded: 2023-03-01T18:04:10.709Z
Duration: 45 min
Description: W3/D1 Monday: Glutes & Calves

Morgan

Ally

Susana

Did a few modifications because my glutes were burning so good🔥🔥

Chelsea

Woo girl this one was HARD!!! But loved every burn and pump! ❤️

Emily

Sarah Styers

Sarah Lucero

Loved doing this one again! I like that I could stay at one area and just have the landmine set up.

Amber

Taylor

That was wild! Thought I was in shape until that🤣

Jonica Mincheski

That was tough liked the work with the landmine!!!

Bobbiann

Ok that landmine workout! I was finally able to do last weeks for the challenge. Felt like a bad ass pushing that weight especially on those donkey kicks!! Great workout Sami!!

Stephanie

First time doing a workout with landmine. For sure it requires training !!! 😅😅😅
I replaced some move with dumbbells for the sake of a proper execution of movements. One word to summarize: challenging 🤣

Sarah

Fiorella

Love this workout. Could really feel it in the glutes!

Hannah

Very difficult to complete without my legs feeling like they are going to fall off, but the after burn is Soooo good.

I really enjoyed the SS curtsy landmine portion

Danielle trouton

Joss

Trinity

Had to skip the hip thrusts 😕 may throw them in on leg day to make up for it 🥵

Maria

Laura

Michaela

The 🍑 is looking SO good after this one 👌🏻

Alyssa

I loved this workout so much!! I modified with a kettle bell and 27lbs bar🔥🔥🔥

Robin Musilli

Woooooowie! Glutes glutes glutes!!! Crazy good burn!

Elizabeth

Never knew the potential of a landmine! Omg

Jacque

My booty definitely felt the burn today! 🍑🔥

Megan

Stacie

Great glute burn. Never used my landmine attachment before, was great to learn how to utilize it!

Lisa

That was one of the most intense ones we’ve done yet! Sweat EVERYWHERE!!! 🥵🥵😅😅

Tammy Jean

The best glutes and calves workout!  No pain no gain!!!! 🔥🔥🔥

Selda

The warm up set the tone for the entire workout! 🔥 I needed this today!

Krystal

I had to mix home and gym for this bc my gym doesn't have landmine set up which took a minute to swap and modify but man this was killer!

Alainah

The hip thrust medications confused me…I wasn’t sure if they were two super sets or just showing all variations of the hip thrust 😅

That landmine work has me feeling all warm and fuzzy 😝🥵🍑🔥

Traci

Holy landmine! Who knew you could do so many exercises with them. This is another reason why I love this challenge. Learn so much!!! 💪🏼

Jennifer O

This was very different for me. But man the sweat was POURING off me! Sitting will be an issue tomorrow. 🫠

That workout gave me so many new workouts I would have never done on my own! I loved that one

Hailey

So many new to me moves!!! It took me quite a while, but I have the time so I don’t mind. My butt is soooooo sore 😂😂👌🏼👌🏼

Can be a lil tricky to get the landmine set up perfectly but once u do…ooooooweeeee…u are set up for success & gains! Great glute session! Will definitely revisit this one!

Cassey

Great variations of exercises on the landline I’ve never done before!

Diana

Wow that felt really good week 3 day 1 great workout ! 🙌🔥

Samantha

Thanks Sami this one really quicken my butt!!!

Karina frazier

Jess

Curtsy’s are my favorite! This one made my day! Curtsy’s and hip thrust ❤️🙌🏼🥳

Lorraine

I haven’t used a LANDMINE in forever i lived this

Hailea

Flutes are tingling and calves are on 🔥!! Good pump!

Heather

Today is my first day back to work and this was a great workout to start the week! Glute will be on fire the rest of the week 🤣🤣🤣

Tamara

Hands down my favorite leg day for the challenge so far!!

Gina

Paxton

M : GLUTES & CALVES					
					
GLUTE WARM UP CIRCUIT 2x 
					
SUPERSET:
- LANDMINE CURTSY LUNGE 3 x 12 (EA)
- LANDMINE SL DL 3 x 12 (EA)
					
- LANDMINE DONKEY KICK CIRCUIT 3x (EA)
					
- LANDMINE SINGLE LEG THRUST BURN OUT 3x (EA)
					
- LANDMINE CALF RAISE 3 x 25, 25, 30 REPS

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

• Use a bumper plate as the diameter of the weight is largest for it being a lighter weight (10, 20 or 25lb plate) 
• Hold the end of the bar in front of you, close to your chest and however you feel most comfortable 
• Lean into the plate and place the outer foot ~2 feet outside the end of the bar
• Bring your other leg behind you and into a lunge 

** practice this move by performing a curtsy lunge and at the bottom of the move you should be pretty upright with the bar

** you should feel your outer glute the most 

Engage your core the entire set. Press up with your stationary foot (the heel specifically) 

**repeat on other side**

Landmine Curtsy Lunge

• secure one foot on the ground 
• opposite arm straight out to the side of you (for balance) or resting on a stable surface for support 
• hold onto plate, your upper body will lower down to the ground as your hinge at your hips and press your butt slightly back 
• keep a slight bend to your knee

**don’t forget both sides**

Landmine SL DL

Superset

- In quadruped, place landmine 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

Landmine donkey kick (R)

- Front quadruped, place landmine behind one knee 
- Place hand on hip as you press the other palm into the ground 
- Lift knee up to the side so it's in line with your hip
- Keep core engaged and hips stable

Landmine side donkey kick (R)

Landmine donkey kick (L)

Landmine side donkey kick (L)

Landmine Donkey Kick Circuit

• Complete 1 leg for both exercises before switching legs

• position a bench in a location where you can place the end of the barbell on HALF of your pelvis 
• you’ll want the side the barbell is resting on to be your working side - so plant your foot on the ground with bent knees as you would with a traditional single leg hip thrust 
• straighten the opposite leg out as you drop your hips to the ground  
• as you lift your hips up, squeeze the working glute and lift and bend the opposite knee into your chest 
• hold the squeeze for 2-3 seconds 

** modification - watch video entirely ! I kept in the modification —> rest your second leg on the floor but just enough to assist with balance and control or the weight (DO NOT use it to help thrust the weight up) 

** don’t forget other leg! **

Landmine Single Leg Thrust + Mod 1

2nd option for modification of this move! It’s still an amazing option and to some, may receive better activation in their glutes ! 

• position a heavier dumbbell at the location your straightened leg would be at during the move 
• rest heel on top of the dumbbell

Landmine Single Leg Hip Thrust Mod 2

Landmine Single Leg Thrust Burn Out

• Raise bar above head, you’ll be leaning forward a bit (this helps you reach greater range of motion with your calves) 
• maintaining the same position, press up onto your toes as you squeeze your calves
• hold the squeeze at the top for 2-3 seconds 

Your weight you’re pressing here will likely be less so higher reps and volume will be priorities here

Landmine Calf Raise

W3/D1 Monday: Glutes & Calves

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

Melissa Bailey

FAQ: Are there modifications/alternatives for each exercise?

Thanks for the reminder not to be a couch potato.

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🎉

Pre-Challenge Strength Test

Eileen

Catherine

First workout with Sami and I think I’m here for it 🔥🍑

Amanda

W1/D1 Monday: Glutes & Calves

Sophia

Holy arms!!! I have never sweat so much on an arm day. Great workout.

Kristy Arrowood

W1/D2 Tuesday: Back & Arms

Kate

Rebecca

W1/D3 Thursday: Legs

Oh yeah!!! One of my favs 🍑💪🏼💁🏻‍♀️

Terri

Great full body! Got it done at home at Saturday morning.

W1/D4 Friday: Full Body

W2/D1 Monday: Glutes & Calves

Emily Avila

Juliann Myers

W2/D2 Tuesday: Back & Arms

Love0918

W2/D3 Thursday: Legs

I'm so sweaty.... That felt so good after the day I've had.

Skye Beasley

W2/D4 Friday: Full Body

W3/D2 Tuesday: Back & Arms

2nd time doing this work out and my legs are still on fire.. so hard but so good

W3/D3 Thursday: Legs

These full body workouts are no joke! 😅

W3/D4 Friday: Full Body

I loved all of the hip work today. Feeling strong all over using this program. Thank you!

W4/D1 Monday: Glutes & Calves

Ednita

W4/D2 Tuesday: Back & Arms

I am exhausted, but super energized at the same time!

Hope

Bianca

W4/D3 Thursday: Legs

Leslie

Holy shit!!! That was insane 🔥🔥🔥 this is the 2nd time through this challenge and It's more challenging than the first time

What a nice session. Quick but so efficient

W4/D4 Friday: Full Body

Quick and amazing! Way to start out your day!!

Alicia

W5/D1 Monday: Glutes & Calves

W5/D2 Tuesday: Back & Arms

Caroline Torres

W5/D3 Thursday: Legs

Great workout. Nice to do one at home 😅👍🏽

W5/D4 Friday: Full Body

Had to use lighter weight cause still sore from the other leg workouts lol!

W6/D1 Monday: Glutes & Calves

Im starting to feel stronger. More comfortable lifting a little bit heavier. Nothing crazy but I would be too uncomfortable lifting more then 8# weights now I’m confident enough to lift more. Do less reps but lift more. 💪🏽 thanks Sami!

W3/D1 Monday: Glutes & Calves

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