Name: Playbook - Sami Bossert - W3/D3 Gym - Glute/Hips
Uploaded: 2024-01-01T23:52:05.010Z
Duration: 60 min
Description: W3/D3 Gym - Glute/Hips

-FORWARD LEANING DEEP LUNGE STRETCH 2 x 20 sec. 

SUPERSET:
-SIDE TO SIDE SQUAT WITH GLUTE BAND 3 x 12
-WEIGHTED HIP ABDUCTION 3 x 10 

SUPERSET:
-WEIGHTED EXPLOSIVE LUNGE WITH SLOW DESCENT 3 x 15 
-PLIE SQUAT WITH CALF RAISE 3 x 12

SUPERSET:
-WEIGHTED DONKEY KICK 3 x 15 
-DIAGONAL STRAIGHT LEG KICK UP 3 x 10 

-SCIATICA DEEP LUNGE STRETCH 2 x 20 sec.

- Come into a runners lunge and drop back shin and knee to the ground 
- Bringing your hands to the floor on the inside of your front foot, shift your weight forward and stretch into the back hip flexor

Forward leaning deep lunge stretch

- Place band just above knees
- Start with feet together and step out into squat 
- Step back the way you came and squat on other side 
- Keep hips square and toes tracking forward throughout

Side to side squat with glute band

- Kneeling into a stationary surface for support 
- Pinch/hold a weight behind your knee
- Raise your leg laterally, then lower with control
- Complete desired reps then repeat on the opposite side

Weighted hip abduction

Superset

- Holding a weight in goblet position
- Split stance your feet
- Lower down slowly until you’re back knee rested on the floor
- Explosively stand back up
- Complete desired reps then repeat on the opposite side

Weighted explosive lunge with slow descent

- Holding onto back of chair, find a wide, turned out stance with the feet 
- Drop into deep plie squat keeping the spine in neutral 
- Come back to stand and raise onto the balls of your feet

Plié squat with calf raise

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, holding a weight behind the knee, hips squared
- Lift your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position 
- Complete desired reps then repeat on the opposite side

Weighted donkey kick

- In quadruped, extend on leg on diagonal line behind you and place toe on the floor 
- Lift leg up towards the ceiling 
- Keep leg straight as you lift up and down 
- Keep spine in neutral and hips stabilized

Diagonal straight leg kick up

- position yourself in a wide deep lunge position with your back knee resting on the floor
- lean forward until you feel resistance 
- use your elbow to push out your knee just slightly to feel tension in your targeted hip and glute region 
- hold for recommend time

Sciatica deep lunge stretch

W3/D3 Gym - Glute/Hips

Elaine

Ohoud

Prenatal Glute Stretching

Prenatal Stretching

Thanks for creating prenatal workouts WITH weights! This is exactly what I’m looking for!

Sarah

30 weeks pregnant just getting back into it after a 3 week break due to sciatic pain and this felt so good to move my body 😍

Megan

Love the lying chest press into hammer press. Wowza 🔥🔥

Paige

W1/D1 Gym - Upper body

Such a killer workout!!!! Full on burn sesh!

W1/D2 Gym - Lower body

Bailey

W1/D3 Gym - Glutes/ Hips

First time trying out your programs! Loved this workout!

Marcela

Thank you for helping me through my first workout in a long time. I'm in my 2nd trimester and boy was I was so fatigued in 1st trimester, that I couldn't bring myself to get back into the gym. Love the workout and just going at my own pace. Thanks!

Monica

I’m 14 weeks pregnant and this had me SWEATING!! It feels so good to find a workout I feel safe doing during pregnancy!

Khristen Mooney

W1/D4 Gym - Full body

Cristina

Quick upper body. I did exercises in a superset to make them more challenging and take less rests. This worked for me, as I’m not expecting.

McKenna

W2/D1 Gym - Upper body

Was way more engaging than it seemed! My legs are shaking! Love the stretching at the end.

W3/D3 Gym - Glute/Hips

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