Name: Playbook - Sami Bossert - W4/D3 LOWER BODY
Uploaded: 2024-01-25T18:12:54.866Z
Duration: 60 min
Description: W4/D3 LOWER BODY

JESSICA

Angela Sekerak

Darby Kanter

Meant to type 5 stars sorry it won’t let me go back. Loved this workout!!!

Sherry

I challenged myself with weight choice today and really enjoyed this. I improvised with no stability ball and held my 4 year old for the deep squat walk!🔥

Michelle VanHoose

Great workout. Pushed myself and was able to up my weights.

Shannon

Rachel Ball

Gabrielle Krueger

Debbi Patton

I love RDLs so much.  Great lower body workout 🙌 feeling strong after it 🙌

Britney Lumley

This was a great lower body! Perfect amount of time!

Allison

Loved this one! Such a good burner and not as time consuming 🔥

Haylie H

Megan

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

WEIGHTED LATERAL LUNGE ON BENCH

- ROMANIAN DEADLIFT
- ELEVATED HEEL SISSY SQUAT

- STABILITY BALL ROLL IN 
- BULGARIAN SPLIT SQUAT WITH STABILITY BALL 

DEEP SQUAT WALK 

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

- Elevate one leg laterally
- Hold a weight in the goblet position
- Squat down to parallel with your working leg
- Drive through your heel to stand back up
- Complete desired reps then repeat on the opposite side

10 REPS ON EACH SIDE = 20 TOTAL REPS

Weighted lateral lunge on bench

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

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

** go heavier the first set and drop the weight with each consecutive set as the reps increase

Romanian Deadlifts (Dumbbells)

• With heels on a slightly elevated surface (ie: the edge of the bosu ball) with dumbbell(s) up near chest and with a slightly narrow foot stance 
• Squat down as deep as possible keeping an upright back

Elevated Heel Sissy Squat

Superset

• Lay on your back, heels resting on top of stability ball with bent knees, arms out to your sides to assist with stability 
• Lift your hips up off the ground, squeeze your glutes and straighten your legs out, heels should still be on the stability ball 
• Keeping your glutes squeezed as you pull your heels back in toward your butt (still on the ball), you’ll feel your hamstring contracting here! 

TIP: the wider your arms are out to your sides, the more stability they’ll provide

Stability Ball Roll In

• Hold one hand onto steady surface and other hand holding a dumbbell
• The front leg on the floor should be the same side with the hand holding the dumbbell 
• Place other leg resting on top of the stability ball - this leg will hold no weight whatsoever 
• From starting position at the top, you’ll bent your front knee, lean your upper body forward and lengthen/stretch your back leg over the stability ball 
• You should have all of your weight in your front leg, you should feel a nice stretch in your back leg (pelvis / hip region) 

10 reps each leg = 20 total reps

Bulgarian Split Squat with Stability Ball (forward leaning)

Circuit

Deep Squat Walk - BB Mode

- 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

Everything is great! trying to join the sweat it out challenge ❤️

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?

W1/D1 4. How BEST to take photos?

W1/D1 5. How to take measurements?

Super hard for a comeback. But worth every second!

Ryan

Priscilla Velazquez

Been a minute since I’ve done a workout from the app after having my little guy 8months ago. I’ve tried to keep up but it’s been hit and miss. Anyways today felt great!

Beth

W1/D1 GLUTES & CORE

Terri

Felt great! Shoulders and chest will feel it tomorrow!

Allyssa

W1/D2 PUSH DAY

Maritza

My legs were shaking half way through. A GREAT at home leg day!

Kristy Arrowood

Savanna

W1/D3 LOWER BODY

That workout felt so great!  I really loved it all around 🙌

Valerie

W1/D4 PULL DAY

Chelsea

It was the perfect Sunday without!  Loved all the stretching!

Greta full body! Way to end the first week! 🔥🍑

W1/D5 BONUS DAY

Cassy

Your home gym is like a gym gym- would be great if you listed alternatives in suggestions. For example I don’t have the big weight plates for the side work outs. Keep them coming- I feel the burn!

W2/D1 GLUTES & CORE

Super challenging!!! Couldn’t do some stuff yet but will get there one day!

Kimberley Compton

W2/D2 PUSH DAY

Just got back into making workingout a priority and FINALLY made it through a workout and felt stronger!! Loving the workouts!

Katie

Good stuff!! Will definitely feel this workout tomorrow!

W2/D3 LOWER BODY

W2/D4 PULL DAY

Perfect combination of moves for a bonus day. Just what I needed!

Favorite Challenge by far! Feel stronger and have more energy! Thank you Sami 😘 (sistay)

W2/D5 BONUS DAY

Great workout! Got my new and improved glute bands yesterday which made it even better 🙌🏻

Faith Smith

That warm up though😫 followed my something like “you can start working out now”🤣

Michelle Searcy

W3/D1 GLUTES & CORE

W3/D2 PUSH DAY

Everything about this was killer in the best way possible!  Loving each and every workout!

W3/D3 LOWER BODY

Arms feel amazing,  those stretches at the end were the real winner!!

W3/D4 PULL DAY

Really loved the combination of exercises. Felt like a nice little full body 🙌

W3/D5 BONUS DAY

Hardest workout of this challenge yet. I had to take longer rest and stretch before the end of those bulgarians. 🔥🥵

Jessica

W4/D1 GLUTES & CORE

Feeling strong. I have to improvise with incline bench sets. Doing what I can.

Jessica Hauptmann

W4/D2 PUSH DAY

I am feeling it!  My back feels great already from it!

W4/D4 PULL DAY

Great little burner. Definitely able to add this to another day. 🥵

Love the bonus days. They are shorter time wise but such a great full body burn.

I was like oh it's gonna be easy bonus day this week.. but wow! So sweaty.. way to go to finish Week 4.

W4/D5 BONUS DAY

Here we go again my glutes are on fire!🔥

W5/D1 GLUTES & CORE

Feels so great! My arms are sexy now ahahaha.

Even with little to no motivation today, felt stronger in the end!

W5/D2 PUSH DAY

What an incredible leg day!! My legs/glutes are toast!🤪

My weakness leg days but this one, I loved it! Feeling stronger..💪

W5/D3 LOWER BODY

Upper body days are quickly becoming my favorite

Favorite pull day yet!!😮‍💨🙌🏼

It was a high intensity pull day for me.. great gains..

W5/D4 PULL DAY

I was dripping sweat for this full body and I was loving this workout!! I do it again🥵🙌🏻💪🏻🔥

Loved this- no equipment! Great full body and sweat

W5/D5 BONUS DAY

That donkey kick superset had my glutes SCREAMING

Took a rest for 3 days and back at it today... Feels so great!

Took me 2x the time it would have at the gym bc of my little at home workout partner but it got done 😮‍💨

W6/D1 GLUTES & CORE

I need to go heavier next week but this was still a great one!

Feels so good.. Arms are shaking but stronger💪

Loved the layout of the set. My shoulders are burning the good burn.

W6/D2 PUSH DAY

Oh my my legs are shaking! But I loved it!

W6/D3 LOWER BODY

Feeling so much stronger with band exercises! Time to go to a harder band

W6/D4 PULL DAY

This was a heart rate elevator! 🥵 Great work out with only dumbbells!

W6/D5 BONUS DAY

W7/D1 GLUTES & CORE

Great, challenging workout. Week 8 is sure bringing out the best of me💪🏻🥰🙌🏻

W7/D2 PUSH DAY

Saving this one for later. WOW absolutely loved it. 🔥hammies lit up 🔥

Ashley Strayhorn

I love unilateral work so much. The Bulgarians were insane and the calf raises killed 🥵

W7/D3 LOWER BODY

I can’t believe I never used to like upper body days!  This workout was great!

Good pull day and used my heaviest bands. Feeling good!

W7/D4 PULL DAY

Loving my sweat.. What an intense workout.

I feel like that puts a whole new meaning to full body workout.

W7/D5 BONUS DAY

My favorite glute and core day!! I used the heaviest weights I had at home. Feeling great!💥👏🏻🙌🏻

Ilse

I don’t typical love a leg day but I LOVED that workout. Felt strong on the stability ball.

W8/D1 GLUTES & CORE

Great arm pump...they are jello right now!

Amanda

I greatly underestimated that workout. Arms are burning good

W8/D2 PUSH DAY

This workout was absolutely killer! My legs are shaking. Saving this one for future!!!

Wow! What a great last leg day! This might be my favorite workout of the whole challenge.

W8/D3 LOWER BODY

Favorite program ever!! Thank you for these incredible workouts, Sami! You rock!!

Not my best but I got it done and I liked this workout 🙌🏻

Done! A few days late because life so beyond proud of myself to stick with this 8 week program!

W8/D4 PULL DAY

This was harder than it looked. Great full body as usual. Bittersweet ending to this 8 weeks!!🎊🙌🏻

What a challenge! amazed i completed it! Love the full body days

What a way to end the challenge.  So bittersweet.  Loved this bonus day so much.  Will definitely be repeating this challenge.  Loved the workouts.

W4/D3 LOWER BODY

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