Name: Playbook - Sami Bossert - W3/D3 Dumbbells / Step Or Bench:
Uploaded: 2024-01-01T23:52:04.678Z
Duration: 60 min
Description: W3/D3 Dumbbells / Step Or Bench:

- Fb alternating ball slams 3 x 40sec
- Fb alternating sumo step up into squat with calf raise 3 x 40sec
- Pike push up modification 3 x 40sec
- Fb skull crushers with hip thrust hold 3 x 40sec
- Fb double sld x clean x squat 3 x 40sec
- Lying chest press into hammer press (double) 3 x 40sec

- Holding a ball, find a deep squat 
- Lift the ball in a circular motion to one side 
- When you get the ball above your head, slam it down to the ground 
- Repeat this action on the other side 
- Perform with precision and speed

FB - alternating ball slams

- Start in a squat on an elevated platform  
- Keeping one foot on the elevated surface, pivot outward and come into a squat (one foot up and one foot down) 
- Pivot back to original squat  and as you come to stand, reach arms overhead and go into a calf raise
- Repeat on other side 
- Keep weight evenly distributed in each squats and your spine lengthened

FB - alternating sumo step up into squat with calf raise

- With knees on bench and hands on floor, bend at elbows to lower yourself into push up position 
- Keep chin tucked and core engaged

Pike push up - modification

- With shoulder blades resting on bench and feet under knees on ground, lift your hips and activate the core
- Lift arms overhead and lower them back about 2" 
- Bend at the elbows, bring dumbbells down to frame your head and lengthen back up 
- Bend and extend from elbow (do not move elbow once your are in position)

FB - skull crushers with hip thrust hold

- Standing in front of a bench, hold weights at shoulders as you lower and tap glutes to bench (keep weight in heels) 
- As you come back to stand, lower weights from shoulders and perform a deadlift, pulsing 2x at the bottom (palms facing shins) 
- Clean by pulling elbows up and rotating the weights back to your shoulders as you stand (palms face each other)

FB - Double SLD x clean x squat

- Wish neck and shoulder blades supported on bench, drive your heels into the ground and lift your hips 
- Press weights towards the ceiling, palms facing away (2 reps) 
- Shift palms so they are facing each other and hammer press (2 reps) 
- Keep glutes engaged and hips high

Lying chest press into hammer press (double)

W3/D3 Dumbbells / Step Or Bench:

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/D3 Dumbbells / Step Or Bench:

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