Name: Playbook - Sami Bossert - W4/D3 Gym - Lower body
Uploaded: 2024-01-01T23:52:05.030Z
Duration: 60 min
Description: W4/D3 Gym - Lower body

Christina

-DEEP SQUAT STRETCH 2 x 20 sec. 
-SUMO SQUAT (MACHINE) 3 x 12
-B-STANCE SQUAT (MACHINE) 3 x 12
-SINGLE LEG DEADLIFT - MODIFICATION (MACHINE) 3 x 8 
-WEIGHTED ASSISTED DL 3 x 12
-WEIGHTED PISTOL SQUAT - MODIFICATION 3 x 10 
-ALTERNATING LATERAL DEEP LUNGE STRETCH 2 x 20 sec. 
-STANDING QUAD STRETCH 2 x 20 sec.

- toes pointed out and wide stance, squat down deep while keeping back upright
- with your elbows, press knees out and feel your inner thighs stretch

Deep squat stretch

Sumo squat (machine)

- Stager legs so that they are in a B-stance 
- Drive the font heel into the platform as you squat
- Create a 90 degree angle at the bottom of your squat 
- Squeeze glute as you return to starting position

B-stance squat (machine)

Single leg deadlift - modification (machine)

- Start in a staggered stance
- Hinge at the hips as you come down
- Lower the weight to mid shin
- Engage your hamstrings as you come back up
- Complete desired reps then repeat on the opposite side

Weighted assisted DL

- Holding weights at the shoulders
- Lift one leg up forward of the body, bent at the knee
- Squat down until you sit on a bench/box
- Stand back up with your working leg
- Complete desired reps then repeat on the opposite side

Weighted pistol squat - modification

- bend one knee while keeping the other straight and lower your body to the ground, feeling the stretch in your straight leg
- slowly move to the other side and straighten the opposite leg

Alternating lateral deep lunge stretch

- Bend at the knee and grab foot behind you 
- Tuck pelvis under to feel stretch in hip flexor in addition to the quad 
- Stand close to a walk for support

Standing quad stretch

W4/D3 Gym - Lower body

Elaine

Ohoud

Prenatal Glute Stretching

Prenatal Stretching

Thanks for creating prenatal workouts WITH weights! This is exactly what I’m looking for!

Sarah

30 weeks pregnant just getting back into it after a 3 week break due to sciatic pain and this felt so good to move my body 😍

Megan

Love the lying chest press into hammer press. Wowza 🔥🔥

Paige

W1/D1 Gym - Upper body

Such a killer workout!!!! Full on burn sesh!

W1/D2 Gym - Lower body

Bailey

W1/D3 Gym - Glutes/ Hips

First time trying out your programs! Loved this workout!

Marcela

Thank you for helping me through my first workout in a long time. I'm in my 2nd trimester and boy was I was so fatigued in 1st trimester, that I couldn't bring myself to get back into the gym. Love the workout and just going at my own pace. Thanks!

Monica

I’m 14 weeks pregnant and this had me SWEATING!! It feels so good to find a workout I feel safe doing during pregnancy!

Khristen Mooney

W1/D4 Gym - Full body

Cristina

Quick upper body. I did exercises in a superset to make them more challenging and take less rests. This worked for me, as I’m not expecting.

McKenna

W2/D1 Gym - Upper body

Was way more engaging than it seemed! My legs are shaking! Love the stretching at the end.

W4/D3 Gym - Lower body

Community

More workouts from Sami Bossert