Name: Playbook - Sami Bossert - W3/D2 Dumbbells / Couch/Seat/ Glute Band
Uploaded: 2024-01-01T23:52:04.673Z
Duration: 60 min
Description: W3/D2 Dumbbells / Couch/Seat/ Glute Band

My favorite workout yet. Quiet and easy to do at home! So effective.

Alexandra

- Fb Elevated tricep push up with glute kick out 3 x 40sec
- Fb Alternating hammer press with backward lunge 3 x 40sec
- Weighted side knee tuck 3 x 20sec Each Side
- Fb Glute band glute bridge with overhead DB extension 3 x 20sec each 
  side
- Lying single arm tricep extension 3 x 20sec Each Side
- Fb Reverse plank double-dip x hip thrust with abductions 3 x 40sec

- On smith machine or an elevated surface,  perform a tricep pushup (keep your elbows in by the midline of the body) 
- As you press up, lift one leg behind you keeping your spine in neutral (make sure there isn't any movement in your lower back) 
- Return the lifted leg as you come back into pushup position to repeat on the other side 
- Keep navel pulled to spine

FB - elevated tricep push up with glute kickout

- Start with feet together and dumbbells in each hand (palms facing one another) 
- Lunge one leg back as you lift opposite arm into over head press (keep palm facing inward) 
- Repeat on other side

FB - alternating hammer press with backward lunge

- Holding a weight with your arms extended overhead
- Lift one knee up as you lower the weight, meeting in the center of your body
- Extend both your leg and arms back out
- Complete desired reps then repeat on the opposite side

Weighted side knee tuck

- Place band just above your knees 
- Start in bridge position with your hips lifted, gluted engaged, and the weight at eye level above you 
- Tap glutes down to floor and come back up into bridge 
- As you return to bridge, keep your arms lengthened as you reach the weight behind you to tap it on the floor 
- Keep scaps pressed into the ground and the navel pulled to spine

FB - glute band glute bridge with overhead DB extension

- With head and upper back supported, keep your feet on the ground as you lift your hips high
- Extend arm with weight towards the ceiling 
- Keeping the elbow stabilized, lower the weight towards opposite shoulder and extend back up

Lying single arm tricep extension

- Place band around knees and get into crab walk position (fingertips facing your body) 
- Drop down into a tricep dip and pulse 2x (keep elbows pointing behind you as you lower) 
- Return to start and with lifted hips, pulse knees out 2x activating abductors 
- Keep shoulders pressed down and core engaged throughout

FB - reverse plank double dip x hip thrust with abductions

W3/D2 Dumbbells / Couch/Seat/ Glute Band

Such a great workout! Took me about 35-40 minutes to complete. I am definitely out of shape and have not worked out since my second trimester (my daughter is now 15mo). Super excited to reclaim my body!

Astrea

Jacque

Sharyl

W1/D1 Bodyweight

Ran out of time to finish. Great work out and will be doing this one again to finish

Allison

Solid full body workout. I utilized the rest timer and completed the workout in about 35 minutes!

Samantha

W1/D2 Dumbbells

Molly

Overall a good workout! It took me about 30 minutes to complete utilizing the rest timer. I think I just prefer other ab workouts over bands, but love the challenge to try something different anyhow!

Good workout overall. Okay if you only have bands however was hoping for workouts where the bands really shined. About half the moves I preferred with dumbbells or bars and felt a little awkward with the bands.

Lisa

W1/D3 Resistance bands

Overall a solid workout— definitely don’t underestimate it! I struggled a bit with the compound tricep moves, but split them up and did triceps dips instead.

Didn’t think that was gonna be as tough as it was!

Stacie

Leticia Lopez

W2/D1 Bodyweight / Glute Band

Christina

I thoroughly enjoyed this workout! Took roughly 35-40 min and got a good sweat.

Good lord!  My glutes are on fire.  I was able to get through the workout thinking this isn’t so bad but the next day my glutes are screaming 🔥

Kelly

W2/D2 Dumbbells / Gluteband

Beautiful Fall day to workout with this great app and workout!

Beth

Great workout! If we could have check marks for the # of rounds on each exercise & the ability to go circle back to the beginning that would be awesome.

Richaela

W2/D3 Dumbbells / Step Or Bench

Perfect from home workout when I’m home with a sick kiddo 🙌

Catalina

Awesome variety! Someone commented on the timer not matching the videos, I don’t think that’s the intention. Awesome set!

W3/D2 Dumbbells / Couch/Seat/ Glute Band

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