Name: Playbook - Sami Bossert - W3/D2 Home - Lower body
Uploaded: 2024-01-01T23:52:04.698Z
Duration: 70 min
Description: W3/D2 Home - Lower body

Nicole

- Squat with alternating curtsey lunge 3 x 12
- Weighted lateral lunge on bench 3 x 12
- Rotating step up squats 3 x 10
- Weighted assisted dl 3 x 12
- Weighted deep lunge - assisted 3 x 12
- Assisted hamstring stretch 2 x 30S
- Assisted deep lunge stretch 2 x 30S

- Squat with feet under hips 
- Bring one foot back into a curtsey squat, squeezing into your inner thighs 
- Return to center squat and transition to the other side 
- Keep spine in neutral

Squat with alternating curtesy lunge

- Elevate one leg laterally
- Hold a weight in the goblet position
- Squat down to parallel with your working leg
- Drive through your heel to stand back up
- Complete desired reps then repeat on the opposite side

Weighted lateral lunge on bench

- Start in deep squat with both feet on bench and weights resting on shoulders 
-Step one foot down and rotate outwards into a squat
- Keep core engaged as you move

Rotating step up squats

- Start in a staggered stance
- Hinge at the hips as you come down
- Lower the weight to mid shin
- Engage your hamstrings as you come back up
- Complete desired reps then repeat on the opposite side

Weighted assisted DL

- Place your back leg elevated at the knee
- Lower down until your front leg reaches 90 degrees
- Push through your heel to come back up
- Complete desired reps then repeat on the opposite side

Weighted deep lunge - assisted

- On bench, step one foot on ground and place opposite knee on bench 
- Shift hips back in space and keep the front leg lengthened 
- Hold onto bench for support and try to keep spine in neutral

Hamstring stretch - assisted

- using a bench or couch, position yourself in a lunge position with your back leg resting on the platform while the front leg is in a deep lunge position

Assisted deep lunge stretch

W3/D2 Home - Lower body

Prenatal Glute Stretching

Great stretches! Feel so much better already 😍

Sara

Prenatal Stretching

Enjoyed this for something gentler and less intense in the first trimester

Andrea lusk

First workout in 3 weeks, needed something new and Sami didn’t disappoint!

Rachelle

So good. Getting back into working out from the miserable first tri and this is just what I needed. Excited to keep going!!

Jenna

W1/D1  Home - Upper body

25 weeks pregnant and stuck at home due to a snow storm. This was amazing to do at home since I wasn’t able to get to the gym!

Sammie

Beth

I’m currently 26 weeks, and this workout was great! I’m really excited to continue this program!

Nikki

W1/D2 Home- Lower body

Love the workouts! It feels easy at this time (21 weeks) but I’m sure in time it will feel more difficult!

Emily

I am loving these workouts - great for being between 31 and 32 weeks! Excited to keep going in this program!

W1/D3 Home - Glutes / Hips

24 weeks pregnant with twins, absolutely did not want to work out today but did this and felt amazing after!! I love how the program is challenging but doable!

Leah

IM SO SWEATY! What a kick ass workout. Thanks so much!

W1/D4 Home - Full body

W2/D1 Home - Upper body

I added a fourth set to all and weight to the last three sets and it was perfect 👏🏾

Love it!! I was able to do this all in one corner of my room while working from home! Thank you Sami! I absolutely love this app!

W3/D2 Home - Lower body

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