Name: Playbook - Sami Bossert - W3/D4 PULL DAY
Uploaded: 2024-01-18T03:53:01.086Z
Duration: 45 min
Description: W3/D4 PULL DAY

Susana

Hadis

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

Priscilla Velazquez

The best workout in the challenge so far. I feel as if this challenge is easier than the other two.

Jaimee

Sherry

Pilar

Jaclyn

Sarah Lucero

Alainah

Angela

Great upper body day! Really pushing myself here because this is where I’m lacking! 💪💪💪

Alexandra

My back is on fire. Great upper body workout

Ciera

JUMP ROPE (OR CHOICE OF CARDIO)

BARBELL BENT OVER ROW
REVERSE GRIP ROW WITH 3-SECOND HOLD
HAMMER 21'S

1.5 WIDE LAT PULLDOWN
BENT OVER HAMMER FLIES
NARROW X WIDE HAMMER CURL

SEATED REAR DELT FLY

CABLE ROPE BICEP CIRCUIT

UPPER BODY COOL DOWN STRETCH

• you can perform whatever cardio you’d like! I like to jump rope during upper body days and is a convenient option! But anything will do : treadmill, biking, jumping jacks, row machine, etc 

Take breaks when necessary but aim for 5 minutes of cardio warm up

Cardio - Jump rope

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up, elbows bend out to your side
- Keep your back straight with eyes pointed down as you pull the bar up to your chest 
- Lower the bar with control

Barbell bent over row

• Bend your knees slightly, lean forward just slightly. Feet shoulder width apart. Hands holding barbell with palms facing up/forward 
• Let the bar hang down with straight arms - this is your starting point 
• Slowly bend your elbows back as you raise the bar up to your stomach, pinch your shoulder blades together while keeping your neck long and relaxed 
• Hold that squeeze for 3 seconds 
• Slowly lower back down to straight arms

Reverse Grip Row with 3-second hold

- Thumbs facing upward and palms facing inward, hold onto dumbbells at your side (you can be seated OR standing) 
- Starting point is your arms resting straight down at your sides 
- Keep neck long and shoulders down
- Squeeze your biceps (front of your upper arms) and bring dumbbell up HALF WAY then lower back down to starting position

Lower Half Hammer Curl

- Thumbs facing upward and palms facing inward, hold onto dumbbells at waist level (elbows bent 90 degrees)
- Keep neck long and shoulders down 
- Pull dumbbells up toward shoulders and lower back down to where your elbows are 90 degrees 

They’ll be shorter reps but it’s meant to be this way for the circuit

Upper Half Hammer Curl

- You see how hard these final 7 reps are if you’re doing them correctly AND with appropriate weight. Start with lighter weight and test out completing all 21 reps of this circuit !

Full Range Hammer Curl

Circuit

• pull down the bar as usual but at the bottom, release half way then pull down toward the bottom and release the entire way. 

1 full rep + 1 half rep

1.5 Wide Lat Pulldown

- Bend over with bent knees and arms straight out underneath your chest, palms facing your legs and thumbs facing inward 
- Relax neck, keep shoulders down, lift and bend your elbows and lift the weight out and upward - feeling the back of your shoulders and a bit of your upper back

Bent Over Hammer Flies

- Sitting on bench, hold weights down by side facing away from body 
- Bend at elbows to curl weights towards shoulders, keeping palms facing away from your body
- Lower back down and rotate hands so that palms face you as you curl up again 
- Keep spine long

Narrow x wide hammer curl

Triset

- Hold onto top handle and press arms out and back 
- Press chest into seat to keep spine long as you press the handles out and back behind you - keeping your elbows slightly bent and shoulders down 
- Pull back as far as is comfortable and then slowly go back to starting position

Seated Rear Delt Fly

You’ll perform both of these back to back before getting a break and starting over. I want it to burn!

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- Perform the top portion of the curl only !

Cable Hammer Curl Pulses

Cable Rope Bicep Circuit

- Clasp hands behind back and open up through the shoulders and pecs
- This move can be done seated or standing

Shoulder + chest stretch

• Cross one arm over chest and hold close to body with the other arm - you should feel a stretch in the back of your upper arm (triceps) and rear deltoid (shoulder) 
• Repeat on other side 

• With a bend to your elbow, pull your arm behind your head and hold with opposite arm - you should feel a stretch in your tricep and rear deltoid
• Repeat on the other side 

** don’t forget both arms! 20sex per stretch per arm

Crossbody Arm Stretch

- Reach your arm up and behind your head
- Gently pull the arm down with the opposite arm, stretching your tricep
- Repeat on the opposite side

Tricep stretch

- Holding onto a stationary surface
- Hinge forward until your torso is parallel to the ground
- Sit back, stretching your back and shoulders

Static pole stretch

UPPER BODY COOL DOWN STRETCH

W3/D4 PULL DAY

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

Darby Kanter

Amanda Palmiotto

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

Carlie

W1/D1 GLUTES & CORE

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

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 !🔥👍🏽

Megan

W2/D1 GLUTES & CORE

Paula

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

W3/D3 LOWER BODY

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! 💪💪

VICTORIA

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 😮‍💨

Stacie

W5/D3 LOWER BODY

Michelle VanHoose

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!!! 🔥

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!!🥵

Rebecca

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/D4 PULL DAY

Community

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