Name: Playbook - Sami Bossert - W4/D1 Monday: Glutes & Calves {Home}
Uploaded: 2023-03-01T18:04:10.796Z
Duration: 45 min
Description: W4/D1 Monday: Glutes & Calves {Home}

Jess

Just started back again after being sick! What a way to come back!!🔥❤️

Maryann

The outside of my hips are burnin!! My gosh, good one!

Brooke

I’m a few days behind because of work but this was a 🔥 workout. Especially in my 103° garage 🥵

Courtney

Just got my butt kicked ✅ did not feel motivated to move but got in the grove once I started. This workout did not disappoint:)

Kelly

I didn’t feel motivated nor had the energy to workout today. But got it done and even though everything feels on fire and I’m sweating like crazy, I’m glad I did.

Marilyn Valdivia

Jacque

Super good! I can feel the burn already. Had to do it without weights and equipment which meant modifications. Maybe there could be mods for those on vacation, etc, without any equipment. OR a must have guide/what to bring while on vacay to do the workouts!!

Celeste

Did NOT feel like doing anything today. But put on my workout clothes and I’m so glad I pushed through! Feeling stronger every week!

Amanda Moreno

Fell off the wagon last week but so happy to get back with this burner.

Booty pump 😮‍💨😮‍💨
Great kick off to the week.

Sondra

Dezi Lauderdale

Arlenis Dominguez

Briana

Great glute activation. 
Nothing seemed overly difficult, but so effective and so sweaty 🥵 ❤️

Lisa

Hayley

2nd half kicked my butt too! Love glute band burnouts!

Taylor Slough

It was a good workout but not my favorite. I could not really figure out the last two banded moves so I improvised and did what I could.

Michelle VanHoose

Michelle

Great workout! i feel myself grabbing heavier weights with each weeks exercises!

Allison

Jennifer O

Am I the only one that felt like they couldn’t do the last band set for the at home version? I could not figure out if I am just that weak or what. 😂 Killer 🍑 workout!

Felicia

There’s not one workout I would ever give less than 5stars hands down. Today was just wow!!!! 💦😅

Gaby Mascorro

That last tri-set had my booty on fire! 🍑🔥

Gabrielle Krueger

Megan

Leticia Lopez

Glutes are on 🔥🔥🔥🔥🥵🥵🥵

Jessica Hauptmann

Want your glutes to know you mean business? Then this is the workout for you🥵☠️

Richaela

Gina

That last tri-set…wow! That was the cherry on top

Kassandra Soto

I went up in my weights this week and man were my legs SHAKING. Favorite workout so far. ❤️🔥🍑

Brenna

Did first half this am with some abs & will complete other half after work. Happy Monday!!! What are you grateful for today???? I’m grateful my body is getting stronger & stronger everyday💗

M : GLUTES & CALVES					

WARM UP CIRCUIT:
- WALKING LUNGE 2 x 45 SEC	
- FORWARD LEANING DEEP LUNGE STRETCH 2 x 20 SEC (EA)
					
- DUMBBELL THRUST CIRCUIT 4x (INCREASE THE WEIGHT WITH EACH SET, IF POSSIBLE)
					
SUPERSET:
- ROMANIAN DEADLIFTS (DUMBBELLS) 3 x 15
- PLATED HIP ABDUCTION 3 x 15 (EA) (CAN SUBSTITUTE WITH A DUMBBELL)
					
TRISET:
- BANDED GLUTE KICKBACK - FLOOR VERSION 3 x 12 (EA)
- BANDED FIRE HYDRANTS 3 x 15 (EA)
- BANDED STRAIGHT LEG LATERAL KICK UP 3 x 12 (EA)
(COMPLETE 1 LEG FOR ALL EXERCISES THEN SWITCH TO THE OTHER LEG)

- Keep your chest up
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Walking lunge - bodyweight

- 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 side

Forward leaning deep lunge stretch

Warm up circuit

- Support upper back on a bench and the dumbbells across your hips
- With both knees bent to 90 degrees 
- Lower your glutes halfway to the floor and press back up to starting position 
- Tuck your chin in during the thrust 
- Hold the thrust for 2 seconds

KAS Glute Bridge - Dumbbells

• Once finished with the full reps of a hip thrust, stay at the top of the thrust and lower just slightly and thrust back up
• Keep eyes facing upward

Hip Thrust Pulses

Dumbbell Thrust Circuit

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlifts (Dumbbells)

• Place a plate on the lateral side of your bent knee (90 degrees) 
• Hold onto a sturdy surface for balance. Keep a slight bend to the stationary knee, a 90 degree bend to the knee that has the weight on it 
• Hold the plate to your knee - your hand needs to hold the weight there and balance it but do not use your hand to help raise the weight up!
• keeping your knee bent, lift it up and out to the side, avoiding momentum as much as possible 
• Hold at the top for at least 2 seconds 

** don’t forget the other side **

Plated Hip Abduction

Superset

(COMPLETE 1 LEG FOR ALL EXERCISES THEN SWITCH TO THE OTHER LEG)

- Anchor band low 
- Place band in arch of working leg 
- Keeping toes pointed towards the ground, extend leg into kickback motion 
- Keep spine long, hips square, and low back stabilized

Banded glute kickback

- Anchor band in a low position and loop around the knee that is farther away from your anchor 
- From quadruped,  lift working knee towards the ceiling
- Keep shoulders pressed down and hips stabilized

Banded fire hydrants

- Anchor band low 
- Loop band around the foot farthest away from anchor point 
- Extend leg to the side (try to keep it in line with the hip) 
- Lift leg laterally to work outer thigh and glute

Banded straight leg lateral kick up

Triset

W4/D1 Monday: Glutes & Calves {Home}

Joleana 

Shannon

Great explanation and detail of what the challenge is! Ready to get started

Challenge Intro - Starts Mon July 18th!!

FAQ: Are there modifications/alternatives for each exercise?

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

If I do two home workouts and two gym workouts do I have to acknowledge complete on both for the specific day so it show the progress on both to show 100 perfect complete in the end?

Great!!! I’ve got a plan❤️ I’m a day after everyone else, but otherwise right on time!

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

For the home workout and the weights, you said a 10lb or 20lb is recommended?

FAQ: How is this a progressive strength training program?

So excited to be a part of another challenge. It’s not just about the transformation but also the community supporting each other virtually ❤️

FAQ: How will winners be chosen?

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

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

I ordered my foot straps and the cute ptula headbands. Hoping they come in before Monday!!

Nicole

FAQ: What equipment is needed for the home program?

Nice way to set a starting fitness point!

Push ups: 1 full 18 knees 
Plank : 1 min 15 sec
Lunges: 63
Squat :53

Amanda Galvan

Great!!! I always doubt workouts with body weight but this was so good. Minimal yet so effective!

Monica

Pre-Challenge Strength Test

Starting this challenge over from the beginning and boy was this the workout that I needed!!!!!

Sasha

Michelle Vaquerano

Pascale

W1/D1 Monday: Glutes & Calves {Home}

BuRnEr!!! ❤️‍🔥❤️‍🔥❤️‍🔥

Haylie H

Woke up before 6am to get this done! Proud of myself for starting these new habits

Rachel

W1/D2 Tuesday: Back & Arms {Home}

These workouts take the life out of me🥺🥰

2nd time going through this challenge and this workout still kicked my butt! My legs are jello

W1/D3 Thursday: Legs {Home}

Priscilla Velazquez

W1/D4 Friday: Full Body {Home}

Thank you Sami! Workouts haven’t been perfect but your programs have been the only ones I’m able to get through without pain.  This weekend I had the joy of being with my 2 month old niece, my almost 2 year old nephew and 7 year old niece. And although the following two days I was in pain from carrying and her and playing with the other two, it was so worth spending time with them ♥️♥️♥️

Susan Coleman

Nancy

W2/D1 Monday: Glutes & Calves {Home}

Natasha

W2/D2 Tuesday: Back & Arms {Home}

W2/D3 Thursday: Legs {Home}

I wasn’t in it today and this gave me the energy I needed!

Rebecca

W2/D4 Friday: Full Body {Home}

Did this as a make up session right after the new Monday workout…might need to be carried around for a day or two. 😭

W3/D1 Monday: Glutes & Calves {Home}

W3/D2 Tuesday: Back & Arms {Home}

Great workout… so nice to have  a workout works all the leg muscles instead of just walking lunges!!! My legs are 🔥

JESSICA

W3/D3 Thursday: Legs {Home}

Cassy

Alexandra

Missed this one so had to go back and do it on a rest day.. woa!!! I’m glad I got it in, so many moves that made my entire feel targeted! 😮‍💨

W3/D4 Friday: Full Body {Home}

Domenique

I’m a few days behind because of work but this is a killer upper body workout

W4/D2 Tuesday: Back & Arms {Home}

That leg day was rough! It got my heart rate up there and my legs are shaking. Proud of myself for completing it.

Kristy Arrowood

Felicia Santori

W4/D3 Thursday: Legs {Home}

Skye Beasley

Laura

Awesome !!❤️ I liked the diamond crunch at the end !!

W4/D4 Friday: Full Body {Home}

Kasey

W5/D1 Monday: Glutes & Calves {Home}

I can’t thank you enough for this and I don’t know what I’ll do when it’s over!

Erisa

W5/D2 Tuesday: Back & Arms {Home}

That leg day was a challenge. Feeling good about myself for accomplishing it.

This is the second time a Sami leg day make me want to 🤢 haha go heavy or go home 💪🏽

W5/D3 Thursday: Legs {Home}

Brought on the new year with this 🔥🔥🔥 workout

I got a love hate relationship with these full body days lol

Kelley

W5/D4 Friday: Full Body {Home}

Killer on calves and glutes 😍 I’m a sweaty mess!

Gluten and calves day felt great, but I felt the burn 🔥 on those calves rises 🦵🏼🦵🏼🔥🔥🔥🍑🍑

W6/D1 Monday: Glutes & Calves {Home}

Yikes that was a tough but good one. Nice start of the week for me, my arms are jello.

Debbie Ashmore

My legs are jello from yesterday and today my arms joined them.

W6/D2 Tuesday: Back & Arms {Home}

Like Whoa, best leg day yet🔥🔥🔥
For real a five ⭐️ leg day

W6/D3 Thursday: Legs {Home}

Hope

Finishing a challenge with a burner! 🔥

Christy

W6/D4 Friday: Full Body {Home}

Done ✔️ 
A little late due to being sick but finished strong! Thank you Sami for this 6 week challenge!

W4/D1 Monday: Glutes & Calves {Home}

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