Name: Playbook - Sami Bossert - W4/D1 Resistance Bands / Dbs/ Gluteband
Uploaded: 2024-01-01T23:52:04.684Z
Duration: 45 min
Description: W4/D1 Resistance Bands / Dbs/ Gluteband

Superset:
- Banded backward lunge into kickback 3 x 40sec each side
- Banded bicep curl into front press 3 x 40sec

Superset:
- Fb double lateral lunge into sa wide press 3 x 40sec
- Banded front hold with alternating slow descent 3 x 25sec

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

- Attach band to arch of moving leg 
- Kick back keeping spine in neutral and toes facing the ground (foot in parallel) 
- Lunge back creating a 90 degree angle at front and back knees 
- Keep weight in front heel as you move

Banded backward lunge into kickback

- Attached band to the bottom of a door 
- Keep shoulders pressed down away from ears as you bicep curl, keeping elbows drawn into your side body 
- Keeping shoulders pressed down and back engages, press out to the front so that your fists are in line with your shoulders

Banded bicep curl into front press

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

- Anchor band low 
- Start with both arms up at just about shoulder height 
- Keeping shoulders pressed down, lower one arm slowly and back up to starting position
- Alternate sides

Banded front hold with alternating slow descent

- 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 Resistance Bands / Dbs/ Gluteband

Such a great workout! Took me about 35-40 minutes to complete. I am definitely out of shape and have not worked out since my second trimester (my daughter is now 15mo). Super excited to reclaim my body!

Astrea

Jacque

Sharyl

W1/D1 Bodyweight

Ran out of time to finish. Great work out and will be doing this one again to finish

Allison

Solid full body workout. I utilized the rest timer and completed the workout in about 35 minutes!

Samantha

W1/D2 Dumbbells

Molly

Overall a good workout! It took me about 30 minutes to complete utilizing the rest timer. I think I just prefer other ab workouts over bands, but love the challenge to try something different anyhow!

Good workout overall. Okay if you only have bands however was hoping for workouts where the bands really shined. About half the moves I preferred with dumbbells or bars and felt a little awkward with the bands.

Lisa

W1/D3 Resistance bands

Overall a solid workout— definitely don’t underestimate it! I struggled a bit with the compound tricep moves, but split them up and did triceps dips instead.

Didn’t think that was gonna be as tough as it was!

Stacie

Leticia Lopez

W2/D1 Bodyweight / Glute Band

Christina

I thoroughly enjoyed this workout! Took roughly 35-40 min and got a good sweat.

Good lord!  My glutes are on fire.  I was able to get through the workout thinking this isn’t so bad but the next day my glutes are screaming 🔥

Kelly

W2/D2 Dumbbells / Gluteband

Beautiful Fall day to workout with this great app and workout!

Beth

Great workout! If we could have check marks for the # of rounds on each exercise & the ability to go circle back to the beginning that would be awesome.

Richaela

W2/D3 Dumbbells / Step Or Bench

Perfect from home workout when I’m home with a sick kiddo 🙌

Catalina

Awesome variety! Someone commented on the timer not matching the videos, I don’t think that’s the intention. Awesome set!

W4/D1 Resistance Bands / Dbs/ Gluteband

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