Name: Playbook - Sami Bossert - W3/D3 LOWER BODY
Uploaded: 2024-01-17T05:35:42.398Z
Duration: 60 min
Description: W3/D3 LOWER BODY

Carlie

Susana

Hadis

Love this workout! My legs are burning at the right amount

VICTORIA

Angela

Increased the weight and it feels amazing. Definitely feel stronger this week

Brianna Cortez

Megan

Great lower bodywork out. The two hamstring workouts were no joke🥵

Ciera

Really pushed myself on upping my weight each set and really trying to go to failure 😮‍💨🔥 what a burn

Alainah

Walking like a baby giraffe again tonight

Stacie

Michelle VanHoose

Sarah Lucero

Kate

Amanda Palmiotto

Today wasn’t to bad but I felt the burn with every exercise, especially that leg press super set!!

Rebecca

Awesome as usual 
Now Ready for football and wine

Paula

WALKING LUNGE - BODYWEIGHT
DYNAMIC DEEP SQUAT STRETCH 
DEEP LATERAL LUNGE STRETCH WITH FOOT FLEXION

BARBELL SUMO SQUAT - LOW BAR

NARROW STANCE LEG PRESS
1.5 LEG PRESS

LYING HAMSTRING LEG CURLS

HAMSTRING CURL WITH SINGLE LEG DESCENT

SEATED CALF RAISE

QUAD STRETCH
HAMSTRING STRETCH WITH FOOT FLEXION

- Keep your chest up
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Walking lunge - bodyweight (20 reps each side)

- toes pointed out and wide stance, squat down deep while keeping back upright
- with your elbows, press knees out and feel your inner thighs stretch
- slowly lift your hips up behind you and back down toward the ground

Dynamic Deep Squat Stretch

- Perform a deep lunge to one side. At the bottom flex your foot on the straight leg - you should feel a nice stretch in your hamstring, inner thigh and calf 
- Slowly alternate to the other side and repeat 
- Each side should take 10-15 seconds to complete 1 round 

40 seconds = 10 seconds each side x 4

Deep Lateral Lunge Stretch with Foot Flexion

Warm up

- Start with a wide toed out stance and a barbell at your feet
- Bend at your knees and lower your body closer to the barbell, back straight and core engaged - you’ll feel as though you’re leaning backward into the squat a bit
Shoulders away from ears 
- Grab onto bar (whichever hand hold is most comfortable for you) 
- Press up thru your heels and lift yourself and the barbell up to standing position - keeping knees pointed outward
- Thrust your hips forward slightly and squeeze your glutes at the top 
- Slowly lower yourself back down

Sets 1 and 4 will require lighter weight to accommodate the higher reps!! Add more weight to the middle sets!!

Barbell Sumo Squat - Low Bar

• With feet positioned high on the platform and close together, bend your knees and lower the platform toward your chest , keeping knees close.
• Touch your chest with your knees and then push the platform up (all weight in your heels) to the starting position 
• Exhale on the pushing up of the platform 

** increase the weight with each set

Narrow Stance Leg Press

- Feet slightly wider than hips distance in the MIDDLE of the platform   
- Press feet onto the platform as you straighten your legs and then slowly bend your knees 

** Bend your knees into the squat, perform A HALF REP at the bottom then push up all the way 

- Focus on squeezing the quads as you work
- Feet should stay flat on the platform 
- DO NOT lock knees

1.5 Leg Press

Superset

POSITIONING ON THE HAMSTRING CURL MACHINE: 
- Adjust the pad on your calves so it rests comfortably on the back of your calves
- Upon lying on the machine, your knees should be off of the pad completely - your knees need freedom to bend 
- Flex your feet the entire set 

MOVEMENT:
- Bring your heels towards your glutes as you keep your feet flexed 
- Lower with a slow controlled motion

Lying Hamstring Leg Curls

POSITIONING ON THE HAMSTRING CURL MACHINE: 
- Adjust the pad on your calves so it rests comfortably on the back of your calves
- Upon lying on the machine, your knees should be off of the pad completely - your knees need freedom to bend 
- Flex your feet the entire set 

MOVEMENT:
- Bring your heels towards your glutes as you keep your feet flexed 
- Release one leg back down to allow the other leg lower the weight by itself all the way to the bottom of the move 
- Curl the pad back up using both legs

Hamstring Curl with Single Leg Descent

- Sitting on machine, let heels hang off padded surface 
- press toes into padded surface and lift heels up, contracting the calves

Seated calf raise

- Bend at the knee and grab foot behind you 
- Tuck pelvis under to feel stretch in hip flexor in addition to the quad 
- Stand close to a walk for support

Standing quad stretch (20 sec. each side)

- Lay down with back on ground
- Bring one foot flat of the floor with bent knee and extend opposite leg towards the ceiling, keep a bend to your knee  
- Grab behind the thigh, knee or calf to stretch
- Pull leg toward face (keeping a slight bend to your knee)
- Hold the stretch while you rotate your foot clockwise and counter clockwise 
- Take deep breaths

Don’t forget other leg

Hamstring Stretch with Foot Rotation

Static stretch & Cool down

W3/D3 LOWER BODY

I can't waittttt!!!! I've been wanting a new challenge and this has come at the best time!

Darby Kanter

W1/D1 1. Welcome to the Sweat It Out Challenge ‘24

W1/D1 2. What exactly does the SIO Challenge entail?

W1/D1 3. Can I sign up for the Facebook Group?

Wooo wooo!! I'll take my photos tomorrow!

W1/D1 4. How BEST to take photos?

W1/D1 5. How to take measurements?

Jordan

Woo! First workout 🏋️‍♀️ of yours🥵

Linda rLewis

W1/D1 GLUTES & CORE

Alexandra

W1/D2 PUSH DAY

It's been a long time!!!! I'm always so glad to come back here and workout with you Sami 🔥🔥🔥🔥 Always sweating like never whatever the training 💪🏽😁 Love it !!!!

Sarah

W1/D3 LOWER BODY

Priscilla Velazquez

W1/D4 PULL DAY

I needed it !!!! Thanks for this amazing workout 🔥🔥🔥
It allowed me to shake off all the bad energy and mood that was in my mind 👍🏽

I suck at jump rope 🤣 great workout to get your HR up and going!

W1/D5 BONUS DAY

Amazing workout 🔥🔥🔥 I am drenched in sweat 🥵💦💦💦 Love it !🔥👍🏽

W2/D1 GLUTES & CORE

Jennifer

W2/D2 PUSH DAY

W2/D3 LOWER BODY

Chelsea

W2/D4 PULL DAY

W2/D5 BONUS DAY

Love band work! One of the best glute days I have ever had 🥰

W3/D1 GLUTES & CORE

W3/D2 PUSH DAY

Running a bit behind on the weeks but loving the workouts! Felt super strong and push boundaries.

W3/D4 PULL DAY

Christina

Loved this new full body circuit! Great quick workout!

I love these timed workouts because you can really cater to YOUR abilities/challenge level. I wasn’t able to get there with this one though and feel about 75%. Still a nice change from the weight lifting days 🙂

Amanda

W3/D5 BONUS DAY

Killer, loved it!! That Bulgarian tri was amazing

W4/D1 GLUTES & CORE

Did a two-a-day and this was just what I needed!

W4/D2 PUSH DAY

Eileen

W4/D3 LOWER BODY

W4/D4 PULL DAY

Morgan

The endurance & cardio workout I didn't know I needed, loved it! 💪💪

Love how these full body days pack so much into 20-30 minutes. Such great workouts!

W4/D5 BONUS DAY

W5/D1 GLUTES & CORE

Feeling a bit weak due to my period but still showed up!

This one is killer for shoulders and triceps. I am LOVING the definition I’m seeing in my arms after week 5!!

W5/D2 PUSH DAY

Running a bit behind but the amount of self confidence I’ve gotten on this challenge in the workout is crazy!

That was a rough one after being sick 😮‍💨

W5/D3 LOWER BODY

W5/D4 PULL DAY

Hard but great work out!! Total full body burn!!

Love how quick and sweaty these workouts are

Wow! Honestly didn't think it was gonna be so tough at first glance 😅 I did weighted moves, not bodyweight, and man... I'm dead!

W5/D5 BONUS DAY

Feeling it all around from the ribs to the booty shelf!!! 🔥

Sherry

W6/D1 GLUTES & CORE

Love love love the shoulder Tricep burn 🔥 l

W6/D2 PUSH DAY

W6/D3 LOWER BODY

W6/D4 PULL DAY

I love ending my week with the bonus. It gets a quick burn that is the best!!🥵

W6/D5 BONUS DAY

Awesome workout!! Saving this one for sure!!!🔥

W7/D1 GLUTES & CORE

I Can officially say the gym has become therapy. Not where I want to be yet… but the progress is crazy! I even got a tiny tiny bit of an an shadow. 

10* years with you Sami and this is the most confident I’ve been! Thank you as always!

W7/D2 PUSH DAY

W7/D3 LOWER BODY

W7/D4 PULL DAY

W7/D5 BONUS DAY

W8/D1 GLUTES & CORE

Getting stronger and way mor comfortable in the weight room! 💪🏼

W8/D2 PUSH DAY

I usually avoid front squats and lunges with a barbell but I did it today! 💪🏼

W3/D3 LOWER BODY

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