Name: Playbook - Sami Bossert - W4/D1 Cable/ Dbs/ Gluteband
Uploaded: 2024-01-01T23:52:04.983Z
Duration: 45 min
Description: W4/D1 Cable/ Dbs/ Gluteband

Kate

Joleana 

Ednita

Paula

Suzette

Kicked my booty. A more leg focused day and it was fantastic!

Briana

Superset:
- Fb wide squat (double} with arnold press 3 x 40 sec
-  Fb wide squat (double} with squat walk 3 x 40 sec

Superset:
-  Fb double lateral lunge into sa wide press 3 x 40 sec
- 2 Step backward lunge 3 x 30 sec Each Side

Triset:
- Glute band sideways jump squat  3 x to failure
- Glute kickback with glute band 3 x to failure
- Glute band hip abduction 3 x to failure

- In a wide squat position and feet turned slightly out, hold bar into chest and pulse 2x
- As you come to stand, squeeze the glutes and press the palms overhead (activating your shoulders and lats) 
- Keep spine in neutral and drive heels down as you come to stand

FB - wide squat (double) with Arnold press

- Maintaining a squat position
- Row the cable with a wide grip, pulling toward your shoulders
- Duck walk forward repeating the rows
- Moving away from the cables and back in

Wide row (double) with squat walk

Superset

- 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

- Keep your chest up
- Step back and bring your knee to the ground 
- Come up and step back further bringing your knee back to the ground 
- Step back to the initial position

2-step backward lunge

- Place band just above knees and find a squat position 
- Jump laterally into squat and jump up as you reach arms overhead 
- Keep heels down in squat and spine in neutral throughout

Glute band sideways jump squat

- In quadruped, loop band around bottom ankle and top knee
- Extend one leg to the back (toe pointed) and pulse keeping band around the ankle of the bottom leg 
- Press palms firmly into the ground and shoulders down away from the ears

Glute kickback with glute band

- Sitting on ball, with band just above knees and feet planted on the floor, move knees out and hold for a second or two 
- keep spine long and core engaged

Glute band hip abduction

Triset

W4/D1 Cable/ Dbs/ Gluteband

Saved this. I am sweating hard. Do not underestimate this one!

Emily Avila

Amazing first day! Happy I have this to get me going again 💕

Charlene

W1/D1 Dumbbells

🥵🌶️this one made me feel the heat

Love this cable work out. Thorough and very good on the body without compromising the quality of the reps

W1/D2 Cable

Robin Musilli

Stacie

Gina

W1/D3 Landmine/barbell

I have not worked out in 3 weeks due to an injury and this was my first day back at it and I must say……WOW! I feel amazing!!!!!

Sasha

Yvette Cantu

W2/D1 Dumbbells / Gluteband

Great Wednesday workout 🏋🏼‍♀️

W2/D2 Dumbbells/Step or bench

April

Feeling great after this pump. All the mobility strength. Definitely paving way to more quality and heavier sets

W4/D1 Cable/ Dbs/ Gluteband

Community

More workouts from Sami Bossert