Name: Playbook - Sami Bossert - W4/D1 GLUTES & CORE
Uploaded: 2024-01-25T03:54:24.286Z
Duration: 60 min
Description: W4/D1 GLUTES & CORE

Carlie

Susana

Killer, loved it!! That Bulgarian tri was amazing

Darby Kanter

Lauren

Took me a long time to get through this workout - having just come back from a nasty bout of the flu. Nonetheless did it!! Very effective workout!

Sherry

Angela

Didn’t get to finish this am, time is money but will complete tomorrow on my active rest day!

Rebecca

Stacie

This took me forever trying to do it with heavier weights 😮‍💨

Alainah

VICTORIA

Sandra

Sarah Lucero

😫😫🔥 I knew this would be a toughie.

Jaclyn

Wow!! Just wow!  Such an intense lower body workout!

Ciera

WARM UP: 
- SUMO SQUAT - LOW BAR
- GLUTEBAND HIP THRUST HOLD WITH ABDUCTIONS
- DYNAMIC HIP IR/ER STRETCH

BOOTY PUMP TRISET: 
- SMITH MACHINE DONKEY KICK
- SIDE LYING DUO HIP ABDUCTIONS
- DUMBBELL FROG PUMPS 

CORE CRUSHER: 
- BEAR INTO PLANK WITH STRAIGHT ARMS 
- ALTERNATING OBLIQUE PLANK HOLD 
- ELEVATED KNEE TUCK X TWISTING MOUNTAIN CLIMBER

BULGARIAN FIRE CIRCUIT: 
- DUMBBELL BULGARIAN SPLIT SQUAT
- DEEP BULGARIAN SQUAT PULSES
- BULGARIAN DEADLIFT

CABLE GLUTE & CORE CIRCUIT 

COOL DOWN GLUTES

- Start with a wide toed out stance and a barbell at your feet
- Bend at your knees and lower your body closer to the barbell, back straight and core engaged,
Shoulders away from ears 
- Grab onto bar (whichever hand hold is most comfortable for you) 
- Press up thru your heels and lift yourself and the barbell up to standing position - keeping knees pointed outward 
- Squeeze your glutes at the top 
- Slowly lower yourself back down


Last set, drop the weight and perform quality reps and a higher rate

Barbell Sumo Squat - Low Bar

- Glute band above knees, get into the hip thrust position while you spread your legs wide enough to feel resistance against the band, toes pointed out slightly 
- Maintain the top position, squeezing your glutes the entire time
- Spread your knees outward as you feel resistance on the glute band

Gluteband Hip Thrust Hold with Abductions

- Sit your butt on the ground, knees bent in the same direction at 90 degrees 
- Flip knees back and forth as you sit into the position a this is internally and externally rotating your hip joints (hence the IR/ER in the name)

Dynamic Hip IR/ER Stretch

Warm up circuit

Utilizing a Smith Machine for exercise 1. However, if you do not have a Smith Machine available (or it's not feasible for this demo, you can complete the first exercise with a dumbbell behind your knee (refer to the HOME program for video demo). The Smith Machine variation, you'll be able to push greater weight than the dumbbell version.

• Adjust the Smith Machine bar low enough to allow for your foot to be able to push the bar up 
• Position yourself on all fours slightly in front of the bar
• Position one foot underneath the bar, closer toward your heel and make sure the bar hooks are away from the spikes. 
• Keeping core engaged, press the bar up with your foot (mainly your heel) 
• Go slow and experiment with no weight to light weight to start (as all smith machines vary in resistance) 

** Don’t forget the other side !

Smith Machine Donkey Kick

• 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

• Similar to a glute bridge, place dumbbell on pelvis, back on floor with knees bent 
• Press the bottom of your feet together, forming a Diamond shape between your legs 
• Squeeze your glutes and press your hips up to the ceiling 
• Hold at the top for 1-2 seconds

** if you don’t have a dumbbell, just perform with body weight **

Dumbbell Frog Pumps

Booty Pump Triset

- Start in quadruped and lift knees off the ground about an inch 
- Keeping core activated, walk out into plank position (keep arms straight)
- Reach one arm forward and then the other (keep hips as still as possible) 
- Walk back to starting position w/ knees hovered just above the ground

FB - bear into plank with straight arms

This move can be completed with feet on the floor, elbow on a mat or softer surface on the floor. This variation shown here is intermediate/advanced. 

- Spread your feet apart slightly for balance, top foot in the front 
- Elbow directly up shoulder, core engaged, body in a straight line 
- Hold the plank for 7 seconds before controllably flipping over to the other side and repeating the 7 seconds

Alternating Oblique Plank Hold

** Hands can be placed on a flat surface if an elevated surface is not available 

• place hands on an elevated surface (bench, heavy dumbbell, chair) 
• position yourself in a plank position 
• bring one knee in at a time, engaging your core and avoiding any swaying 
• 2nd movement is a twisting mountain climber for knee tuck

Elevated Knee Tuck x Twisting Mountain Climber

Core Crusher

Perform 1 full set of Bulgarian split squats and pulses on ONE LEG and move onto the Bulgarian SLD right away . THEN move to the other leg and repeat.

• Keep a slight bend at the front knee, back foot  on an elevated surface 
• 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

• stay at the bottom half of the Bulgarian split squat and perform pulses 

** don’t forget other side **

Deep Bulgarian Squat Pulses

• 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

Bulgarian Fire Circuit

Grab your foot straps and keep them on your feet thru this entire circuit. You'll pump your glutes up with exercise 1 and 2 and then give your glutes a break during exercise 3 - putting your core thru the grind.

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable Glute Kickback

- In a standing position with bent knee, place the target leg behind your stationary foot 
- with a slightly bent knee on the targeted leg, point the toe and lift leg on a diagonal line towards the sky/ceiling 
- To get full range of motion, tap foot on ground slightly behind the stabilizing foot

Cable Diagonal Glute Kickback

• Secure Cable at a high level and remove any attachment 
• Position yourself perpendicular to the cable and about 2-3 feet away 
• Grab ball on the end of the cable and hold with both hands 
• Core engaged, pull the cable from the high position across your body and down toward your side (pulling with straight arms) 
• Twist your legs accordingly 

** Don’t forget other side **

Cable High to Low Woodchop

Cable Glute & Core Circuit

- 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

- Perform a deep lunge to one side. At the bottom flex your foot on the straight leg - you should feel a nice stretch in your hamstring, inner thigh and calf 
- Slowly alternate to the other side and repeat 
- Each side should take 10-15 seconds to complete 1 round 

40 seconds = 10 seconds each side x 4

Deep Lateral Lunge Stretch with Foot Flexion

- On ground, with a pillow supporting your neck and upper back, bring the knees together and let them drop over to one side 
- Keep your palms face down on the ground for support as you twist

Each side = 30 seconds

Lower body russian twist stretch

Cool Down Glutes

W4/D1 GLUTES & CORE

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

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

W1/D1 GLUTES & CORE

Alexandra

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

Priscilla Velazquez

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

Hadis

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

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

W3/D4 PULL DAY

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

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! 💪💪

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 😮‍💨

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!!🥵

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! 💪🏼

W4/D1 GLUTES & CORE

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