Name: Playbook - Sami Bossert - W4/D2 Dumbbells / Step Or Bench
Uploaded: 2024-01-01T23:52:04.979Z
Duration: 70 min
Description: W4/D2 Dumbbells / Step Or Bench

- Fb deep squat with shoulder press 3 x 30sec
- Pike push up modification 3 x 30sec
- Fb mountain cumber x half burpee x box jump 3 x 30sec
- Incline tricep push up 3 x 30sec
- Fb alternating sumo step up into squat with calf raise 3 x 30sec
- Fb plank with knee tap into kickback 3 x 30sec
- Weighted alternating jumping lunge with pulse 2 x to failure

- With feet together, keep heels on ground as you hinge at the hips and lower into a deep squat 
- As you squat, tap weights on the ground and keep them as close to your body as possible (palms facing body in hammer curl position)
- As you raise to stand, press overhead and rotate palms so they are facing out 
- Keep spine in neutral throughout

FB - deep squat with shoulder press

- With knees on bench and hands on floor, bend at elbows to lower yourself into push up position 
- Keep chin tucked and core engaged

Pike push up - modification

- Find a plank with hands on an elevated surface 
- Run knees in 2x and jump into squat/half burpee position 
- Jump squat onto elevated surface and back down to return to plank 
- Keep spine in neutral and core activated throughout

FB - mountain climber x half burpee x box jump

- Come into plank with hands on bench 
- Pull the navel to spine as you lower into a pushup position 
- Keep elbows in by the side body and shoulder pressed down

Incline tricep push up

- Start in a squat on an elevated platform  
- Keeping one foot on the elevated surface, pivot outward and come into a squat (one foot up and one foot down) 
- Pivot back to original squat  and as you come to stand, reach arms overhead and go into a calf raise
- Repeat on other side 
- Keep weight evenly distributed in each squats and your spine lengthened

FB - alternating sumo step up into squat with calf raise

- On elevated surface, come into a forearm plank 
- Alternate let lifts (1x) 
- Alternate knee drops (1x)
- Keep hips stable and you move

Plank with knee tap into kickback

- Holding weights at each shoulder perform jumping lunges with a double pulse at the bottom of each rep

Weighted alternating jumping lunge with pulse

W4/D2 Dumbbells / Step Or Bench

Joleana 

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 🏋🏼‍♀️

Kate

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/D2 Dumbbells / Step Or Bench

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