Name: Playbook - Sami Bossert - W4/D3 Home - Lower body
Uploaded: 2024-01-01T23:52:04.752Z
Duration: 60 min
Description: W4/D3 Home - Lower body

- Deep squat stretch 2 x 20S
- Double sumo squat 3 x 12
- Narrow stationary lunge 3 x 12
- Stationary lateral lunge 3 x 10
- Weighted assisted dl 3 x 12
- Donkey kick with lateral tuck 3 x 12
- Alternating lateral deep lunge stretch 2 x 20S

- 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

- Bring legs wide and turn out feet 
- Drive the heels into the ground as you lower into a sumo squat 
- Pulse once at the bottom and return to stand 
- Squeeze glutes as you are coming back to you starting position

Double sumo squat

- In a stationary lunge position, rest weights at the shoulders 
- Lower body down until the back knee touches the floor 
- Bring yourself back to starting position

Narrow stationary lunge - weighted

- Keeping one leg straight
- Sit your hips back and down as your lean and lower to the opposite side
- Reach parallel then stand back up
- Complete desired reps then repeat on the opposite side

Stationary lateral lunge

- 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

- In quadruped, lift flexed foot towards the ceiling as you keep the knee bent at a 90 degree angle 
- From there, turn knee out to the side keeping it lifted and in line with the hip
- Return knee to original lifted position 
- Bring knee back down to repeat sequence

Donkey kick with lateral tuck

- 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

W4/D3 Home - Lower body

Prenatal Glute Stretching

Great stretches! Feel so much better already 😍

Sara

Prenatal Stretching

Enjoyed this for something gentler and less intense in the first trimester

Andrea lusk

First workout in 3 weeks, needed something new and Sami didn’t disappoint!

Rachelle

So good. Getting back into working out from the miserable first tri and this is just what I needed. Excited to keep going!!

Jenna

W1/D1  Home - Upper body

25 weeks pregnant and stuck at home due to a snow storm. This was amazing to do at home since I wasn’t able to get to the gym!

Sammie

Beth

I’m currently 26 weeks, and this workout was great! I’m really excited to continue this program!

Nikki

W1/D2 Home- Lower body

Love the workouts! It feels easy at this time (21 weeks) but I’m sure in time it will feel more difficult!

Emily

I am loving these workouts - great for being between 31 and 32 weeks! Excited to keep going in this program!

Nicole

W1/D3 Home - Glutes / Hips

24 weeks pregnant with twins, absolutely did not want to work out today but did this and felt amazing after!! I love how the program is challenging but doable!

Leah

IM SO SWEATY! What a kick ass workout. Thanks so much!

W1/D4 Home - Full body

W2/D1 Home - Upper body

I added a fourth set to all and weight to the last three sets and it was perfect 👏🏾

Love it!! I was able to do this all in one corner of my room while working from home! Thank you Sami! I absolutely love this app!

W4/D3 Home - Lower body

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