Name: Playbook - Sami Bossert - W4/D2 PUSH DAY
Uploaded: 2024-01-25T16:49:22.058Z
Duration: 60 min
Description: W4/D2 PUSH DAY

Susana

Hadis

Did a two-a-day and this was just what I needed!

Darby Kanter

Back at it after a week off for Vaca!! Loving it 💪💪

Chelsea

Rebecca

Stacie

Alainah

Sarah Lucero

Kate

Amanda Palmiotto

Ciera

STEPMILL (OR CHOICE OF CARDIO)

BARBELL SHOULDER PRESS
BARBELL BENT OVER ROW
CHEST PUSH UP

BENT OVER SINGLE ARM TRICEP EXTENSION
LYING SINGLE ARM TRICFEP EXTENSION
INCLINE TRICEP PUSHUP

INCLINE BENT ELBOW LATERAL RAISE
INCLINE DUMBBELL FLIES
INCLINE BENCH AROUND THE WORLDS

ARM CIRCLES
SINGLE ARM SHOULDER STRETCH

- Max heart rate of 50-65% of Max heart rate

- Cardio of choice, Cycle , walk, elliptical, .....

Cardio Option

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

For reference, I’m pressing 45lbs

Barbell Shoulder Press

- Stand with a dumbbell in each hand, bent knees and core engaged 
- With dumbbells at your side, raise one arm to your front (with a slight bend to your elbow) and raise up to shoulder width, pinky slightly elevated and palm is facing down
- Slowly lower down to your side and repeat on other hand

Alternating Front Raise

- Get in a plank position, hands under shoulders and elbows pointed outward 
- Lower body to floor, keeping entire body in line (no arching or dipping) 

Modification is dropping down to knees (shown later in the video)

Chest Push Up

• Lie on a bench or the floor, dumbbells in hands 
• Press the dumbbells up and twist your wrists so your pinkies are touching at the top 
• As you lower your arms down, twist back to starting position

Twisted Chest Press

Circuit 1

- Place same hand and knee on bench for support 
- Keeping spine in neutral, pull working arm up so that your elbow is at your hip (or just above it) and your creating a 90 degree angle 
- Keeping elbow at the hip (or just above it), lengthen the arm to activate the tricep 
- Keep core engaged to help keep spine in a neutral position

** don’t forget the other arm! **

Bent over single arm tricep extension

- With head and upper back supported, keep your feet on the ground as you lift your hips high
- Extend arm with weight towards the ceiling 
- Keeping the elbow stabilized, lower the weight towards opposite shoulder and extend back up

Lying single arm tricep extension

- 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

Circuit 2

** you can use dumbbells instead of plates if they aren’t available

** this move should be done with lighter weight (5-12lb dumbbells or plates)

Incline Bent Elbow Lateral Raise

• Keep slight bend in elbows constant throughout the full ROM
• Achieve a good stretch at the bottom
• Keep core tight and engaged during the entire rep

Incline dumbbell flies

- Sit on incline bench with light weight (around 2-8lbs). For reference, I typically stick to 5lbs dumbbells. 
- With a tiny bend to your elbows, rest arms down at your sides with dumbbells in hands - thumbs facing outward 
- Raise your hands out and up to where the dumbbells touch above your head. Slowly lower down to starting position

Incline Bench Around The Worlds

Circuit 3

- Keep spine in neutral and circle arms 
- Keep shoulders pressed down as you move arms in circles - about the size of a watermelon

Arm circles

- Seated or standing, place hand against a secure area to hold your hand back
- Lean forward slightly to feel your shoulder stretch 
- reps or seconds are PER side

Single Arm Shoulder Stretch (15 sec each side)

Cool down & Stretch

W4/D2 PUSH DAY

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

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

Carlie

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

W2/D4 PULL DAY

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

Killer, loved it!! That Bulgarian tri was amazing

W4/D1 GLUTES & CORE

Eileen

W4/D3 LOWER BODY

W4/D4 PULL DAY

Morgan

The endurance & cardio workout I didn't know I needed, loved it! 💪💪

VICTORIA

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!!! 🔥

Sherry

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

Angela

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/D2 PUSH DAY

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