Name: Playbook - Sami Bossert - W3/D3 Thursday: Legs
Uploaded: 2023-03-01T18:04:10.760Z
Duration: 45 min
Description: W3/D3 Thursday: Legs

2nd time doing this work out and my legs are still on fire.. so hard but so good

Morgan

Rebecca

Susana

Paula

Such a great workout 🤌🏼 I loved it, I sweat it 🔥💦💦💦
It was amazing 😍😍😍

Sarah

Those Bulgarian sets about killed me😅🤪 hammies just uh-shakin🥴

Jonica Mincheski

Skye Beasley

Sara

Paige

Taylor Shellabarger

It looked easy on paper but, phew 😮‍💨

Fiorella

Sooo hard.  I had to rest a lot, but I got in every rep!

Christy

That Bulgarian superset had me 🥵💀 Couldn’t walk properly after that. 😆

Tammy Jean

Heather

Ouch. The Bulgarian super set was possibly the hardest exercises I’ve ever done. My legs are shaking🥴

Tonya

Laura

Megan

Alainah

Jacque

Sarah Lucero

Stacie

My legs don't jiggle jiggle they fold 😹😹

Tiffany

90 degrees over here in Delaware, garage gym
No AC
Dying here🥵
Great workout, I hope I can be able to walk tomorrow 👊👊

Selda

Brittany Lilly

So simple, yet so effective! Loved this one.

Nadine

Amber

Alyssa

Loved it! I mean it was fun while doing it. But now that I am done, it feels good.

So goooood! I love your leg workouts! My glutes are like wow, switching it up these days!

Michelle

This was a great leg workout! Sami never failed me with this workout week 3 day 3 feel so strong 💪 My 🍑 is on 🔥

Samantha

As always, Sami brings the heat with her leg workouts 🔥🔥🔥

Tamara

Great burn, but felt it more in my glutes than legs 😅 Not that that’s a bad thing 🤪

Christina

Breann

The variation and the workouts were 🤌🏼 my legs were shaking like there was an earthquake.

Hailey

Sarah Styers

That was tough. Not use to the SL actions 😩🔥

Jaclyn

Simple and oh so effective! The glute pump was sneaky on this one! Loved it!

Cassey

Diana

Jess

Killer!!! 🔥🔥 Really pushed myself today! Great leg day!

Sara Thompson

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 4 x 18, 18, 15, 15 (INCREASE WEIGHT AS REPS DECREASE ~5-10 LBS)
					
SUPERSET:
- DUMBBELL BULGARIAN SPLIT SQUAT 3 x 15 (EA)
- BULGARIAN DEADLIFT 3 x 12 (EA)
					
SUPERSET: 
- LEG ADDUCTION 3 x 15
- SIDE LYING DUO HIP ABDUCTIONS 3 x 10 (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

• can use dumbbells, kettlebells, smith machine or barbell for this move
• similar positioning to a Romanian Deadlift; however keep your legs stationary with minimal bending
• as you lower your upper body to the ground, push your hips back
• weight should be midline above your feet 
• bend down until the weight touches or is close to the ground - you’ll feel your hamstrings the most at the bottom portion of this move

**increase the weight as the reps decrease **

Stiff-Legged Deadlifts

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

- On machine, pull legs in together in a slow and controlled manner 
- Keep spine long

Leg adduction

• 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

W3/D3 Thursday: Legs

Ready to start 8/18 just found your program

Yaney

Great! Looking forward to this challenge 😆

Amanda Moreno

Kaitlan

Challenge Intro - Starts Mon July 18th!!

Marilyn Valdivia

Emily

Melissa Bailey

FAQ: Are there modifications/alternatives for each exercise?

Thanks for the reminder not to be a couch potato.

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

Thanks for clarifying this! This was my biggest question!

Good to know, my schedule can be a little crazy!

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

FAQ: How is this a progressive strength training program?

I love that this challenge isn’t 100% about the physical changes. I can’t wait to see changes in my body, but I’m also looking forward to holding myself accountable!

Can’t wait ! Meal prepping for the week today !

Sthefany O

I love the “extra” things we need to do to win.This will definitely help everyone stay consistent! And help others come out of their comfort zone. (Like myself!)

Ashly

FAQ: How will winners be chosen?

I love that I’m able to see what I’m suppose to do for the week and plan accordingly!

Awesome ! That way I can prepare for the week of what day I’m doing what :)

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

Thank you for being so available to answer our questions!

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

Juliana

Jamie

21 incline push-up 
1:08 tall plank
64 back lunges
56 squats

Ready to crush this challenge for 2023🎉

Chelsea

Pre-Challenge Strength Test

Eileen

Catherine

First workout with Sami and I think I’m here for it 🔥🍑

Amanda

W1/D1 Monday: Glutes & Calves

Sophia

Holy arms!!! I have never sweat so much on an arm day. Great workout.

Kristy Arrowood

W1/D2 Tuesday: Back & Arms

Kate

W1/D3 Thursday: Legs

Oh yeah!!! One of my favs 🍑💪🏼💁🏻‍♀️

Terri

Great full body! Got it done at home at Saturday morning.

Hannah

W1/D4 Friday: Full Body

Ally

W2/D1 Monday: Glutes & Calves

Emily Avila

Juliann Myers

W2/D2 Tuesday: Back & Arms

Love0918

W2/D3 Thursday: Legs

I'm so sweaty.... That felt so good after the day I've had.

W2/D4 Friday: Full Body

W3/D1 Monday: Glutes & Calves

W3/D2 Tuesday: Back & Arms

These full body workouts are no joke! 😅

W3/D4 Friday: Full Body

I loved all of the hip work today. Feeling strong all over using this program. Thank you!

W4/D1 Monday: Glutes & Calves

Ednita

W4/D2 Tuesday: Back & Arms

I am exhausted, but super energized at the same time!

Hope

Bianca

W4/D3 Thursday: Legs

Leslie

Holy shit!!! That was insane 🔥🔥🔥 this is the 2nd time through this challenge and It's more challenging than the first time

What a nice session. Quick but so efficient

W4/D4 Friday: Full Body

Quick and amazing! Way to start out your day!!

Alicia

W5/D1 Monday: Glutes & Calves

W5/D2 Tuesday: Back & Arms

Caroline Torres

W5/D3 Thursday: Legs

Great workout. Nice to do one at home 😅👍🏽

W5/D4 Friday: Full Body

Had to use lighter weight cause still sore from the other leg workouts lol!

W6/D1 Monday: Glutes & Calves

Robin Musilli

Im starting to feel stronger. More comfortable lifting a little bit heavier. Nothing crazy but I would be too uncomfortable lifting more then 8# weights now I’m confident enough to lift more. Do less reps but lift more. 💪🏽 thanks Sami!

Pibeny

W6/D2 Tuesday: Back & Arms

Machines not a available but made it work. Quad burner!

Had some speed bumps but we are finishing this 🔥

W6/D3 Thursday: Legs

Thank you so much for these 6 weeks. I feel so much stronger and I didn't have to kill myself in the process to do it.

Best of cardio and strength! Sweating head to toe 🔥

W6/D4 Friday: Full Body

22 modified push ups
1 min 11 sec plank
30 lunges each side in 2 mins
42 squats in 2 mins

I had improvements! That’s all that matters!! Thanks Sami for your help! 🫶🏼

Finally finished the post challenge test. Before; push ups- 22full modified 8, plank holds- 3minuets, lunges- 61, squats- 67. Now push ups-29, plank holds- 3minutes, lunges- 69, squats- 80 I’ve improved compared to the beginning still more to improved! This was an amazing challenge and I can’t wait till the fall ch challenge.

W3/D3 Thursday: Legs

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