Name: Playbook - Sami Bossert - W3/D4 Gym - Full body
Uploaded: 2024-01-01T23:52:05.018Z
Duration: 45 min
Description: W3/D4 Gym - Full body

-SUMO HIP THRUST WITH GLUTE BAND 3 x 25
-FB - DOUBLE BENT OVER FLY X DL X DOUBLE SQUAT 3 x 12
-FB - BACKWARD LUNGE WITH FRONT PRESS 3 x 10 
-FB - DOUBLE LATERAL LUNGE INTO SA WIDE PRESS 3 x 10 
-LYING SINGLE ARM TRICEP EXTENSION 3 x 10 
-DEEP SQUAT STRETCH 2 x 30 sec. 
-DYNAMIC FRONT BODY STRETCH (STABILITY BALL) 2 x 30 sec. 
-20 MINUTE CARDIO

- Place your upper back on the stability ball
- Feet wide and toes pointed out, banded just above the knees
- Bring your hips up engaging your glutes
- Lower with control

Sumo hip thrust with glute band

- Hinging at hips, perform a bent over fly (elbows reaching towards the ceiling/sky as you squeeze into your back)
-  Lengthen legs as if you were completing a deadlift rep and then find a deep squat (arms lengthen and weights hang by side) 
- Feet track under your hips and stay grounded for the entire exercise

FB - double bent over fly x DL x double squat

- Start with feet together holding weight horizontally into chest 
- Lunge back and simultaneously press weight out from chest, lengthening arms fully 
- Keep weight in front heel as you lunge back 
- Keep shoulders pressed down as you lengthen arms forward

FB - Backward lunge with front press

- Stand in a lateral lunge stance with your hips square (one foot turned out slightly and other foot parallel) 
- Holding a weight in opposition, shift your hips back as you bend at the knee of the turned out foot to come into lateral lunge 
- Pulse 2x and then return to stand as you reach the weight above you in a diagonal line (palm faces away) 
- Keep spine long throughout and squeeze glutes at the top

FB - double lateral lunge into SA wide press

- With head and upper back supported, keep your feet on the ground as you lift your hips high
- Extend arm with weight towards the ceiling 
- Keeping the elbow stabilized, lower the weight towards opposite shoulder and extend back up

Lying single arm tricep extension

- 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

Deep squat stretch

- Place hands on a stability ball as you come into an elevated child's pose 
- Press onto the ball as you lower your chest towards the ground and flatten your back 
- Keep your arms lengthened in order to maximize the stretch through your pecs and posterior delts 
- Release the stretch by lifting chest back up to starting position

Dynamic front body stretch (stability ball)

- Max heart rate of 50-65% of Max heart rate

- Cardio of choice, Cycle , walk, elliptical, .....

Cardio

W3/D4 Gym - Full body

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/D4 Gym - Full body

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