Name: Playbook - Sami Bossert - W4/D3 Thursday: Legs {Home}
Uploaded: 2023-03-01T18:04:10.816Z
Duration: 45 min
Description: W4/D3 Thursday: Legs {Home}

Jess

That leg day was rough! It got my heart rate up there and my legs are shaking. Proud of myself for completing it.

Kristy Arrowood

Felicia Santori

Good!!! Don’t care for that many split legs exercises in one workout.  But I’m burning!

Kasey

Balance is an issue right now, so doing leg exercises on the bench is a bit difficult. Maybe an alternative, I just do regular squats.

Barbara

Domenique

I really liked this workout but for a home workout it has a lot of bench work and I don’t have a bench or a really good solid chair to before the moves. That leaves me to supplement with a variation of the moves which I don’t want to do because the workout is written the way it is for a reason.

Ariana

Not gonna lie, today was a body weight leg day for me

Debbie Ashmore

My favorite thing to do is the band walking squat… best way to end leg day..

Marilyn Valdivia

Ana Grace

Isolating while the SO has Covid which means I swap my gym workouts for home workouts! So sweaty!! 🥵

Michaela

Arlenis Dominguez

Jacque

Dorothy Surfus

Those Bulgarian squats are taking me to school, but happy to say that I am learning!! 😉 Making me stronger the more I do them!

Michelle

God I hate those Bulgarian split exercises. 😅
Definitely struggled today but glad it’s behind me!

Nicole

Legs are on 🔥🔥🔥 love this home workout!! Great pump!

Heather

Girlllll lots of expletives were said during this one 😂🔥 super tough but awesome!

Brenna

Holy glutes 🔥🔥 
The Bulgarian split workouts always burn 🔥

Briana

pool of sweat. by far the toughest leg day of this challenge. one of those workouts where you feel the fat falling off cause you’re sweating so much lol 🥵🥵💦💦👏🏽👏🏽

Saryn Johnson

Brandi

booty, hammis, quads all on fire. Loved this one, all the movements targeted key areas!!!

Sondra

Anne

Allison

Jessica Hauptmann

Gabrielle Krueger

I knew it was going to be a 🔥 workout after the warm up 🤣🥹 RIP LEGS!

Gaby Mascorro

It's mind blowing to watch you do some of these workouts when you were pregnant 🥵🥵 trisets are killers 😱

Leticia Lopez

Tynetta Naytah

My buttt is on fire!! And those single leg deadlift /good morning F those in a good way! 😹

Megan

Looking at the workout I was thinking man this is about to be a tough one, got a little confidence boost then that tri-set came and kicked my butt! In a good way. I enjoyed being challenged in a way of not feeling like I’m just out of shape but more because of the increased difficulty and new combo of exercises

Kassandra Soto

This was hands down the hardest workout of the challenge so far! This workout challenged me so much. I am so proud of myself for completing it…especially the lateral lunges, I almost always sub those out. 🥵

Gina

So glad I got moving today. I definitely need more flexibility is side lunges 😅

Ashley

TH : LEGS					

WARM UP CIRCUIT:
- ROTATING STEP UP SQUATS 2 x 15 (CAN BE DONE WITH JUST BODYWEIGHT OR ADD IN LIGHT WEIGHT)
- FORWARD LEANING DEEP LUNGE STRETCH 2 x 20 SEC (EA)
					
- BANDED COMBO SQUAT 4 x 15, 15, 12, 12
					
- QUAD/HAMMIE TRISET 4 x 15, 15, 12, 12	(COMPLETE 1 LEG FOR ALL EXERCISES BEFORE STARTING ON THE OTHER LEG, USE A CHAIR OR A STEP)
					
SUPERSET:
- WEIGHTED LATERAL LUNGE ON BENCH 3 x 12 (EA)	
- GLUTE BAND SQUAT WALK 3 x 40 SEC

- Start in deep squat with both feet on bench and weights resting on shoulders 
-Step one foot down and rotate outwards into a squat
- Keep core engaged as you move

Rotating step up squats

- Come into a runners lunge and drop back shin and knee to the ground 
- Bringing your hands to the floor on the inside of your front foot, shift your weight forward and stretch into the back hip flexor

**don’t forget the other leg

Forward leaning deep lunge stretch

Warm up circuit

- A blend of dumbbells with the resistance of the resistance band, this adds extra resistance to the home squats ! 
- Wrap a band around each foot, clasping the carabiner to the band itself 
- Wrap the band around a dumbbell a few times (make sure you are using a band thin enough to allow for full range of motion during the squat (for example, I recommend using the mint band for this move - possibly the grey band)

Banded Combo Squat

• complete each exercise on both legs before moving onto the next exercise. If you start with your right leg for the first exercise, do the same for the other exercises

USE A CHAIR OR A STEP

• 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! 

** don’t forget to do both sides **

Deep Deficit Backward Lunge - Quad Focused

• position yourself in a Bulgarian split squat position 
• slowly lower your back down as you push your butt back just slightly, keeping a slight bend to you knee 
• keep your core engaged and make sure to keep your back flat 

** don’t forget your other leg **

Bulgarian Deadlift

• stay at the bottom half of the Bulgarian split squat and perform pulses 

** don’t forget other side **

Deep Bulgarian Squat Pulses

Quad/Hammie Triset

- 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

Weighted lateral lunge on bench

- Place band just above knees 
- Starting with feet together, bend at the knees and step on foot to the front in a diagonal line bending into a split squat position 
- Repeat on other side moving forward 
- Walk forward and back staying as low as possible 
- Spine stays in neutral

Glute band walking squats

Superset

W4/D3 Thursday: Legs {Home}

Joleana 

Shannon

Great explanation and detail of what the challenge is! Ready to get started

Dezi Lauderdale

Challenge Intro - Starts Mon July 18th!!

FAQ: Are there modifications/alternatives for each exercise?

FAQ: Can I add in another workout throughout the week?

If I do two home workouts and two gym workouts do I have to acknowledge complete on both for the specific day so it show the progress on both to show 100 perfect complete in the end?

Great!!! I’ve got a plan❤️ I’m a day after everyone else, but otherwise right on time!

Brooke

FAQ: Can I switch up the workout days each week?

For the home workout and the weights, you said a 10lb or 20lb is recommended?

FAQ: How is this a progressive strength training program?

So excited to be a part of another challenge. It’s not just about the transformation but also the community supporting each other virtually ❤️

Kelly

FAQ: How will winners be chosen?

FAQ: I don’t see the entire program? Am I missing something?

FAQ: I’m having technical issues with the app ?

I ordered my foot straps and the cute ptula headbands. Hoping they come in before Monday!!

Michelle VanHoose

FAQ: What equipment is needed for the home program?

Nice way to set a starting fitness point!

Push ups: 1 full 18 knees 
Plank : 1 min 15 sec
Lunges: 63
Squat :53

Amanda Galvan

Great!!! I always doubt workouts with body weight but this was so good. Minimal yet so effective!

Monica

Pre-Challenge Strength Test

Starting this challenge over from the beginning and boy was this the workout that I needed!!!!!

Sasha

Michelle Vaquerano

Pascale

W1/D1 Monday: Glutes & Calves {Home}

BuRnEr!!! ❤️‍🔥❤️‍🔥❤️‍🔥

Haylie H

Woke up before 6am to get this done! Proud of myself for starting these new habits

Rachel

W1/D2 Tuesday: Back & Arms {Home}

These workouts take the life out of me🥺🥰

2nd time going through this challenge and this workout still kicked my butt! My legs are jello

W1/D3 Thursday: Legs {Home}

Priscilla Velazquez

W1/D4 Friday: Full Body {Home}

Thank you Sami! Workouts haven’t been perfect but your programs have been the only ones I’m able to get through without pain.  This weekend I had the joy of being with my 2 month old niece, my almost 2 year old nephew and 7 year old niece. And although the following two days I was in pain from carrying and her and playing with the other two, it was so worth spending time with them ♥️♥️♥️

Susan Coleman

Nancy

W2/D1 Monday: Glutes & Calves {Home}

Natasha

W2/D2 Tuesday: Back & Arms {Home}

W2/D3 Thursday: Legs {Home}

I wasn’t in it today and this gave me the energy I needed!

Rebecca

W2/D4 Friday: Full Body {Home}

Maryann

Did this as a make up session right after the new Monday workout…might need to be carried around for a day or two. 😭

W3/D1 Monday: Glutes & Calves {Home}

W3/D2 Tuesday: Back & Arms {Home}

Great workout… so nice to have  a workout works all the leg muscles instead of just walking lunges!!! My legs are 🔥

JESSICA

W3/D3 Thursday: Legs {Home}

Cassy

Alexandra

Missed this one so had to go back and do it on a rest day.. woa!!! I’m glad I got it in, so many moves that made my entire feel targeted! 😮‍💨

W3/D4 Friday: Full Body {Home}

Just started back again after being sick! What a way to come back!!🔥❤️

The outside of my hips are burnin!! My gosh, good one!

W4/D1 Monday: Glutes & Calves {Home}

I’m a few days behind because of work but this is a killer upper body workout

Courtney

W4/D2 Tuesday: Back & Arms {Home}

Skye Beasley

Laura

Awesome !!❤️ I liked the diamond crunch at the end !!

W4/D4 Friday: Full Body {Home}

W5/D1 Monday: Glutes & Calves {Home}

I can’t thank you enough for this and I don’t know what I’ll do when it’s over!

Erisa

W5/D2 Tuesday: Back & Arms {Home}

That leg day was a challenge. Feeling good about myself for accomplishing it.

This is the second time a Sami leg day make me want to 🤢 haha go heavy or go home 💪🏽

W5/D3 Thursday: Legs {Home}

Brought on the new year with this 🔥🔥🔥 workout

I got a love hate relationship with these full body days lol

Kelley

W5/D4 Friday: Full Body {Home}

Killer on calves and glutes 😍 I’m a sweaty mess!

Celeste

Gluten and calves day felt great, but I felt the burn 🔥 on those calves rises 🦵🏼🦵🏼🔥🔥🔥🍑🍑

W6/D1 Monday: Glutes & Calves {Home}

Yikes that was a tough but good one. Nice start of the week for me, my arms are jello.

My legs are jello from yesterday and today my arms joined them.

W6/D2 Tuesday: Back & Arms {Home}

Like Whoa, best leg day yet🔥🔥🔥
For real a five ⭐️ leg day

W6/D3 Thursday: Legs {Home}

Hope

Finishing a challenge with a burner! 🔥

Christy

W6/D4 Friday: Full Body {Home}

Done ✔️ 
A little late due to being sick but finished strong! Thank you Sami for this 6 week challenge!

W4/D3 Thursday: Legs {Home}

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