Name: Playbook - Sami Bossert - W3/D3 Thursday: Legs {Home}
Uploaded: 2023-03-01T18:04:10.778Z
Duration: 45 min
Description: W3/D3 Thursday: Legs {Home}

Haylie H

Great workout… so nice to have  a workout works all the leg muscles instead of just walking lunges!!! My legs are 🔥

JESSICA

Nancy

Alexandra

Such a great leg/glute workout! The last set my legs were on fire 🔥

Briana

Kasey

Nicole

Legs always kill me 🦵🏼🦵🏼🦵🏼🔥🔥🔥

Marilyn Valdivia

Debbie Ashmore

I’m so glad you make these workouts❤️ I feel stronger every day!

Brooke

Omg sooo hard. The Bulgarian set is 🤢. I'll get to this level in a couple weeks!!

Hope

Holy cow that Bulgarian split squat set had my glutes on fire!! A little behind did half yesterday and half today & catching up on fridays!

Taylor Slough

Christina

Not sure how I’ll be able to walk tomorrow! 🔥🔥

Felicia

Courtney

Lagged it this week but got this one in today!! That last set was 👌

Ashly

So I thought the side laying front and back straight leg kick would be an easy finish…… boy was a wrong. That was the hardest move for me! 🔥

Lauren

Arlenis Dominguez

Yoooo lol I’m weak, them Bulgarian squats and deadlifts were real af

Kelley

That was super tough! My legs are definitely my weakest right now. Bulgarian splits hurt my knees but I pushed through with some modifications!

Amanda Moreno

The glute pump….🍑🍑🍑🔥🔥🔥 I can barely walk 😩🤣

Ashley Strayhorn

Freaking killer. Those Bulgarian sets made me want to cry 😂.

Dezi Lauderdale

Great workout today! Challenged me throughout 👊🏼

I was feeling strong and good but even with my knee brace my knee was not feeling good in the Bulgarian squats so I did regular weighted a$$ to grass squats and kb desdlift (30 since it would be 15 for each leg I have a bakers cyst/patellar tracking). The end was killer but🔥🏋🏼‍♀️

Michelle VanHoose

Michelle

Those Bulgarian squats almost undid me. And who knew side lying leg lifts would be so hard and fiery?! 🥵

That felt good! Feeling stronger, more flexible and my back pain is improving...core getting stronger! Even added some inner thigh lifts on the floor series 🏋️‍♂️🤗

Allison

I was able to add heavier weights this go around! Legs shaky but feel strong 😀💪🏼

Dorothy Surfus

Bianca

That finisher got me good! I’m still stuck on the ground in pain 😂

Jennifer O

The triset at the end 🫣🥵🔥 muscles were screaming!!

Jessica Hauptmann

Loved that Bulgarian superset! ❤️ Feeling so strong!

Gabrielle Krueger

Absolutely pouring sweat, legs and booty on fire, I loved it!! 🔥🔥👏🏽👏🏽

Anessa

Legs can’t stop shaking! 😅👌🏼 Had to take it easy towards the end bc of my vein rupture.

Gaby Mascorro

Tynetta Naytah

I always forget how the Bulgarian Squats feel until I’m drenched in sweat!

The last exercise of that triset should come with a WARNING ⚠️ Those abductions are no joke!

Gina

Omg those Bulgarians and hip abductors!! 🙀🥵🔥

Traci

holyyy! My favorite part of these workouts is the fact they hit areas I typically neglected, I worked out avidly prior to this challenge but these workouts are targeting all new spots, allowing me to grow and strengthen my overall physique. Can’t wait for what’s to come and the results!

Sondra

Another great leg day! My 🍑 is on fire!! 💪💪💪

TH : LEGS					
	
WARM UP CIRCUIT: 
- DOUBLE SQUAT WITH ALTERNATING LATERAL LUNGE 1 x 15 (CAN BE DONE WITH JUST BODYWEIGHT OR ADD IN LIGHT WEIGHT)
- FORWARD LEANING DEEP LUNGE STRETCH 1 x 20 SEC (EA)
					
- STIFF LEGGED DEADLIFT (HAMSTRING FOCUSED) 4 x 15, 15, 12, 12 (INCREASE WEIGHT AS REPS DECREASE ~5-10 LBS)
					
SUPERSET:
- DUMBBELL BULGARIAN SPLIT SQUAT 3 x 15 (EA)
- BULGARIAN DEADLIFT 3 x 12 (EA)
					
TRISET:
- DOUBLE SUMO SQUAT 3 x 20
- SIDE LYING DUO HIP ABDUCTIONS 3 x 12 (EA)
- SIDE LYING FRONT TO BACK STRAIGHT LEG KICK UP 3 x 12 (EA)
(CAN ADD WEIGHT IF NECESSARY)

• feet stance slightly wider than shoulder width, toes slightly pointed out 
• hold dumbbell at chest for best movement 
• Perform a 2 quarts then move one feet outward and perform a lateral lunge (one leg is straight while the other is bent)
• Press back up to starting position using the heel of your bent leg 
• double squat again
• Perform the lateral lunge on the other side 
• that’s 1 rep!

Double Squat with Alternating Lateral Lunge

- 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

**don’t forget the other leg

Forward leaning deep lunge stretch

Warm up circuit

- Begin with dumbbells in your hands and feet hip width apart
- Lower the dumbbells to the ground pressing your hips back while keeping straight legs (avoid bending at the knees much). For this version you should feel your hamstrings stretching and contracting
- You’ll maintain the reps at the bottom half of a traditional deadlift - this version is to activate and work your hamstrings ! 
- Stand straight back up pressing hips forward

Stiff Legged Deadlift (hamstring focused)

Complete both exercises on the same leg before switching to the opposite side

• Keep a slight bend at the front knee
• Come straight down until your reach shin height 
• Pull back up pressing your heel into the floor 
• Complete the reps for both legs

Dumbbell bulgarian split squat

• position yourself in a Bulgarian split squat position 
• slowly lower your back down as you push your butt back just slightly, keeping a slight bend to you knee 
• keep your core engaged and make sure to keep your back flat 

** don’t forget your other leg **

Bulgarian Deadlift

Superset

- Bring legs wide and turn out feet 
- Drive the heels into the ground as you lower into a sumo squat 
- Pulse once at the bottom and return to stand 
- Squeeze glutes as you are coming back to you starting position

Double sumo squat

• lie on your side with knees bent and top leg directly on top of the bottom leg 
• elbow on the floor 
• lift your hips up off of the floor while you simultaneously lift your top knee up toward the ceiling 
• keep your core engaged, shoulder directly over elbow 
• avoid momentum and squeeze your glutes to complete the movement 

** don’t forget each side! **

Side lying duo hip abductions

- Lie on side with a pillow supporting upper body 
- Stack hips and extend top leg 
- Bottom leg is bent at the knee 
- Tap top leg back, center, front, center

**don’t forget the other leg

Side lying front to back straight leg kick up

Triset

W3/D3 Thursday: Legs {Home}

Joleana 

Shannon

Great explanation and detail of what the challenge is! Ready to get started

Challenge Intro - Starts Mon July 18th!!

FAQ: Are there modifications/alternatives for each exercise?

FAQ: Can I add in another workout throughout the week?

If I do two home workouts and two gym workouts do I have to acknowledge complete on both for the specific day so it show the progress on both to show 100 perfect complete in the end?

Great!!! I’ve got a plan❤️ I’m a day after everyone else, but otherwise right on time!

FAQ: Can I switch up the workout days each week?

For the home workout and the weights, you said a 10lb or 20lb is recommended?

FAQ: How is this a progressive strength training program?

So excited to be a part of another challenge. It’s not just about the transformation but also the community supporting each other virtually ❤️

Kelly

FAQ: How will winners be chosen?

FAQ: I don’t see the entire program? Am I missing something?

FAQ: I’m having technical issues with the app ?

I ordered my foot straps and the cute ptula headbands. Hoping they come in before Monday!!

FAQ: What equipment is needed for the home program?

Nice way to set a starting fitness point!

Push ups: 1 full 18 knees 
Plank : 1 min 15 sec
Lunges: 63
Squat :53

Amanda Galvan

Great!!! I always doubt workouts with body weight but this was so good. Minimal yet so effective!

Monica

Pre-Challenge Strength Test

Starting this challenge over from the beginning and boy was this the workout that I needed!!!!!

Sasha

Michelle Vaquerano

Pascale

W1/D1 Monday: Glutes & Calves {Home}

BuRnEr!!! ❤️‍🔥❤️‍🔥❤️‍🔥

Woke up before 6am to get this done! Proud of myself for starting these new habits

Rachel

W1/D2 Tuesday: Back & Arms {Home}

These workouts take the life out of me🥺🥰

Jess

2nd time going through this challenge and this workout still kicked my butt! My legs are jello

W1/D3 Thursday: Legs {Home}

Priscilla Velazquez

W1/D4 Friday: Full Body {Home}

Thank you Sami! Workouts haven’t been perfect but your programs have been the only ones I’m able to get through without pain.  This weekend I had the joy of being with my 2 month old niece, my almost 2 year old nephew and 7 year old niece. And although the following two days I was in pain from carrying and her and playing with the other two, it was so worth spending time with them ♥️♥️♥️

Susan Coleman

W2/D1 Monday: Glutes & Calves {Home}

Natasha

W2/D2 Tuesday: Back & Arms {Home}

W2/D3 Thursday: Legs {Home}

I wasn’t in it today and this gave me the energy I needed!

Rebecca

W2/D4 Friday: Full Body {Home}

Maryann

Did this as a make up session right after the new Monday workout…might need to be carried around for a day or two. 😭

W3/D1 Monday: Glutes & Calves {Home}

W3/D2 Tuesday: Back & Arms {Home}

Cassy

Missed this one so had to go back and do it on a rest day.. woa!!! I’m glad I got it in, so many moves that made my entire feel targeted! 😮‍💨

W3/D4 Friday: Full Body {Home}

Just started back again after being sick! What a way to come back!!🔥❤️

The outside of my hips are burnin!! My gosh, good one!

W4/D1 Monday: Glutes & Calves {Home}

Domenique

I’m a few days behind because of work but this is a killer upper body workout

W4/D2 Tuesday: Back & Arms {Home}

That leg day was rough! It got my heart rate up there and my legs are shaking. Proud of myself for completing it.

Kristy Arrowood

Felicia Santori

W4/D3 Thursday: Legs {Home}

Skye Beasley

Laura

Awesome !!❤️ I liked the diamond crunch at the end !!

W4/D4 Friday: Full Body {Home}

W5/D1 Monday: Glutes & Calves {Home}

I can’t thank you enough for this and I don’t know what I’ll do when it’s over!

Erisa

W5/D2 Tuesday: Back & Arms {Home}

That leg day was a challenge. Feeling good about myself for accomplishing it.

This is the second time a Sami leg day make me want to 🤢 haha go heavy or go home 💪🏽

Megan

W5/D3 Thursday: Legs {Home}

Brought on the new year with this 🔥🔥🔥 workout

I got a love hate relationship with these full body days lol

W5/D4 Friday: Full Body {Home}

Killer on calves and glutes 😍 I’m a sweaty mess!

Celeste

Gluten and calves day felt great, but I felt the burn 🔥 on those calves rises 🦵🏼🦵🏼🔥🔥🔥🍑🍑

W6/D1 Monday: Glutes & Calves {Home}

Yikes that was a tough but good one. Nice start of the week for me, my arms are jello.

My legs are jello from yesterday and today my arms joined them.

W6/D2 Tuesday: Back & Arms {Home}

Like Whoa, best leg day yet🔥🔥🔥
For real a five ⭐️ leg day

W6/D3 Thursday: Legs {Home}

Finishing a challenge with a burner! 🔥

Christy

W6/D4 Friday: Full Body {Home}

Done ✔️ 
A little late due to being sick but finished strong! Thank you Sami for this 6 week challenge!

W3/D3 Thursday: Legs {Home}

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