Name: Playbook - Sami Bossert - W4/D3 LOWER BODY
Uploaded: 2024-01-25T18:01:18.032Z
Duration: 60 min
Description: W4/D3 LOWER BODY

Susana

Jennifer

Eileen

Hadis

Really pushed this week and this one is a killer! 🦵🏽🦵🏽

Amanda

TOAST. that’s what my legs are after that.. toast 🤣💪🏼💪🏼

Lauren Braxton

Rebecca

Legs are jello. Still sore from day 1 this week 😮‍💨

Alainah

Definitely gonna be feeling that one tomorrow

Stacie

Sandra

This one had me struggling! But it was great!

Sarah Lucero

Angela

Ciera

WARM UP: 
- TIP TOE WALKING LUNGE
- DYNAMIC DEEP LUNGE STRETCH
- DEEP LATERAL LUNGE WITH FOOT FLEXION STRETCH

BARBELL WALKING LUNGE

DEEP DEFICIT BACKWARD LUNGE
CIRCUIT:
-HEELS ELEVATED BARBELL GOBLET SQUAT
-1.5 DEADLIFT (HAMSTRING FOCUSED)

1.5 LEG PRESS

COOL DOWN:
- STANDING CALF STRETCH
- QUAD STRETCH

- Be on your toes the entire set, engaging your calves during this variation of lunges 
- Keep your chest up holding two weights by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

40 reps is TOTAL, so 20 reps each leg

Tip Toe Walking Lunge

- In a deep lunge position, place you back knee on the ground 
- Tuck your pelvis under to access your hip flexor 
- Shift your weight forward and back (slowly)

Dynamic deep lunge stretch (20 sec each leg)

- Perform a deep lunge to one side. At the bottom flex your foot on the straight leg - you should feel a nice stretch in your hamstring, inner thigh and calf 
- Slowly alternate to the other side and repeat 
- Each side should take 10-15 seconds to complete 1 round 

40 seconds = 10 seconds each side x 4

Deep Lateral Lunge Stretch with Foot Flexion

Warm up

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Reps = total reps (ie: 30 reps = 15 on each leg) 

For reference: I am using 35lbs on each side of the 45lb barbell = 105lbs for 10-15 total reps each leg

Barbell Walking Lunge

With each set, increase your weight

• stand on top of a platform, holding weights in both hands 
• slowly lower back with one leg off the platform (keep other foot flat and steady on the platform) 
• lower yourself down so the back of your front knee is around 45 degrees 
• leaning slightly forward, lift yourself back up on the platform but not all the way up ! A slight bend to that knee will keep resistance on your quad! 

15 reps on each leg! 

** don’t forget to do both sides **

Deep Deficit Backward Lunge - Quad Focused

Barbell Leg Superset. Set yourself up on a squat rack so you can perform these moves together.

- Standing with your feet close, toed out and heels elevated on plate or small elevated surface 
- Hold the barbell at chest level comfortably
- Lower into the bottom of a squat and hold for 2-3 seconds each rep 
- Stand up to full extension

Heels Elevated Barbell Goblet Squat

- Feet hip width apart
- Lower the bar to the ground slowly pressing your hips slightly back while keeping a slight bend to your knees, but keeping your knees stationary and feeling a stretch in your hamstrings 
- Keep back straight upon lowering the bar down
- Perform a half rep at the bottom then finish by lifting your upper body and the barbell back up to starting position 

** This motion focuses on hamstrings mostly but you may also feel it in your glutes and slightly in your lower back depending on your experience and the weight your lifting **

1.5 Deadlift (Hamstring Focused)

Superset

PLEASE READ: 5 sets for this move!! Start set 1 with more of a warm up weight - to complete the full 20 reps. As you see the rep drop with each consecutive set, increase your weight 5-10lbs each set. SET 5, drop the weight in half and perform as many reps as possible! 


- Feet slightly wider than hips distance in the MIDDLE of the platform   
- Press feet onto the platform as you straighten your legs and then slowly bend your knees 

** Bend your knees into the squat, perform A HALF REP at the bottom then push up all the way 

- Focus on squeezing the quads as you work
- Feet should stay flat on the platform, press thru your heels
- DO NOT lock knees

1.5 Leg Press

- Stand facing a wall 
- Flex foot and place heel on the ground with the toes pressed against the wall 
- Lean forward to stretch deeply into the calf

Standing calf stretch (20 sec each side)

- 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 (20 sec each side)

Static stretch and cool down

W4/D3 LOWER BODY

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

Darby Kanter

Amanda Palmiotto

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

W2/D2 PUSH DAY

W2/D3 LOWER BODY

Chelsea

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 🙂

W3/D5 BONUS DAY

Killer, loved it!! That Bulgarian tri was amazing

W4/D1 GLUTES & CORE

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

W4/D2 PUSH DAY

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

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/D3 LOWER BODY

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