Name: Playbook - Sami Bossert - W4/D3 Thursday: Legs
Uploaded: 2023-03-01T18:04:10.795Z
Duration: 45 min
Description: W4/D3 Thursday: Legs

I am exhausted, but super energized at the same time!

Susana

Hope

Bianca

Those backwards deficit lunges were killer. Extra sweaty sesshhh

Pibeny

When I say that tri-set had me cursing 🤣🤣

Christine

Holy shiiiiiiiit🥵🥵🥵 keep beating my sweat record with every new leg day😅😅

Jonica Mincheski

That one was hard to get through but pushed myself for sure!

Tammy Jean

I could not do the lateral lunges 😅  at all.   But, I'll get there.  I guess I forgot to "complete" this on Friday!

Christy

Sara Thompson

N’kengie

You are kicking my postpartum butt (literally- ha!) and I LOVE it!!!

Lauren Braxton

This took way longer than it should of because I had to take some long rest periods. Pushed through but barely made it out alive 🥵

Tonya

Stephanie

Absolute burner from start to finish. I’ll be lucky if I can walk tomorrow 🥴🔥

Courtney

Yet again the warm up circuit on leg day had my legs burning and was difficult 😅

Alainah

Sarah

That was by far the toughest, sweatiest. Last round of glutes and hammies I had to do bodyweight. But I finished and I didn’t die!!🥵🦵🔥

Michelle VanHoose

Megan

My legs were/are SHAKING! Great  way to end week 4!

Sarah Styers

Awesome leg day! Saved day 4 for last and it did not disappoint 🥵🥵💪🍑

Alexandra

Got the heartrate high as well as worked the muscles out really well

Carmen

This one challenged my knees quite a bit so after a few adjustments, this one was really engaging for me!

Elizabeth

Those lateral lunges were tricky but awesome!

Stacie

Krystle

Tiffany

I Survived 🙀💥🔥 my legs are still shaking 💥

Selda

Phew!🥵🔥🚒 I felt SO good about that one!

Richaela

Single leg movement is such a good burner. 🔥

Brandi Schmidt

Jennifer O

Finding new staple workouts with each challenge 💪🏼

Brittany Lilly

Really glad my gym doesn’t have stairs!! 🔥🔥🔥

Alanah

Holy smokes! That was a hell of a leg workout! Drenched in sweat! Week 4day3 feel amazing after this killer workout! 🙌

Samantha

Michelle

Jess

Paxton

Legs are shaking 🥵🥵🥵🙌🏼🙌🏼🙌🏼

Susan Coleman

Don’t think I’ll be able to walk tomorrow!!  Killer leg workout!!!

Breann

This was the hardest workout for me so far. Targeting all of my weaknesses. But there’s no better way to make them strengths 💪

Sarah Lucero

You was this workout even legal???🔥🔥🔥🔥

Skye Beasley

Sami’s workouts are making me grow a palisade peach. This workout ignited so many muscles. I felt so strong today!

Hailey

I’m drenched!!! 
Those deficit lunges were killer🔥🔥

Amber

Who needs cardio when u have a 🔥 leg day like this!? Awwwwwesome!

Cassey

Great leg workout! I feel like Babi walking out of the gym

Diana

Holy hotness 😫🔥 I’m sweating after that one

Jaclyn

Finished off with calf raises holding a 35 lb weight! 3 sets of 10! 🙌🏼

Karina frazier

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)
					
- BARBELL SUMO SQUAT - LOW BAR 4 x 15, 15, 12, 12 (INCREASE THE WEIGHT WITH EACH SET IF POSSIBLE ~AROUND 5-10LBS)
					
- QUAD/HAMMIE TRISET 4 x 15, 15, 12, 12	(COMPLETE 1 LEG FOR ALL EXERCISES BEFORE STARTING ON THE OTHER LEG)
					
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

- Start with a wide toed out stance and a barbell at your feet
- Bend at your knees and lower your body closer to the barbell, back straight and core engaged,
Shoulders away from ears 
- Grab onto bar (whichever hand hold is most comfortable for you) 
- Press up thru your heels and lift yourself and the barbell up to standing position - keeping knees pointed outward 
- Squeeze your glutes at the top 
- Slowly lower yourself back down

**increase the weight each set ~5-10 lbs **

Barbell Sumo Squat - Low Bar

• 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

• 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

Ready to start 8/18 just found your program

Yaney

Great! Looking forward to this challenge 😆

Amanda Moreno

Kaitlan

Challenge Intro - Starts Mon July 18th!!

Marilyn Valdivia

Emily

Melissa Bailey

FAQ: Are there modifications/alternatives for each exercise?

Thanks for the reminder not to be a couch potato.

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

Thanks for clarifying this! This was my biggest question!

Good to know, my schedule can be a little crazy!

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

FAQ: How is this a progressive strength training program?

I love that this challenge isn’t 100% about the physical changes. I can’t wait to see changes in my body, but I’m also looking forward to holding myself accountable!

Can’t wait ! Meal prepping for the week today !

Sthefany O

I love the “extra” things we need to do to win.This will definitely help everyone stay consistent! And help others come out of their comfort zone. (Like myself!)

Ashly

FAQ: How will winners be chosen?

I love that I’m able to see what I’m suppose to do for the week and plan accordingly!

Awesome ! That way I can prepare for the week of what day I’m doing what :)

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

Thank you for being so available to answer our questions!

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

Juliana

Jamie

21 incline push-up 
1:08 tall plank
64 back lunges
56 squats

Ready to crush this challenge for 2023🎉

Chelsea

Pre-Challenge Strength Test

Eileen

Catherine

First workout with Sami and I think I’m here for it 🔥🍑

Amanda

W1/D1 Monday: Glutes & Calves

Sophia

Holy arms!!! I have never sweat so much on an arm day. Great workout.

Kristy Arrowood

W1/D2 Tuesday: Back & Arms

Kate

Morgan

Rebecca

W1/D3 Thursday: Legs

Oh yeah!!! One of my favs 🍑💪🏼💁🏻‍♀️

Terri

Great full body! Got it done at home at Saturday morning.

Hannah

W1/D4 Friday: Full Body

Ally

W2/D1 Monday: Glutes & Calves

Emily Avila

Juliann Myers

W2/D2 Tuesday: Back & Arms

Love0918

W2/D3 Thursday: Legs

I'm so sweaty.... That felt so good after the day I've had.

W2/D4 Friday: Full Body

W3/D1 Monday: Glutes & Calves

W3/D2 Tuesday: Back & Arms

2nd time doing this work out and my legs are still on fire.. so hard but so good

W3/D3 Thursday: Legs

These full body workouts are no joke! 😅

W3/D4 Friday: Full Body

I loved all of the hip work today. Feeling strong all over using this program. Thank you!

W4/D1 Monday: Glutes & Calves

Ednita

W4/D2 Tuesday: Back & Arms

Leslie

Holy shit!!! That was insane 🔥🔥🔥 this is the 2nd time through this challenge and It's more challenging than the first time

What a nice session. Quick but so efficient

W4/D4 Friday: Full Body

Quick and amazing! Way to start out your day!!

Alicia

W5/D1 Monday: Glutes & Calves

W5/D2 Tuesday: Back & Arms

Caroline Torres

W5/D3 Thursday: Legs

Great workout. Nice to do one at home 😅👍🏽

W5/D4 Friday: Full Body

Had to use lighter weight cause still sore from the other leg workouts lol!

W6/D1 Monday: Glutes & Calves

Robin Musilli

Im starting to feel stronger. More comfortable lifting a little bit heavier. Nothing crazy but I would be too uncomfortable lifting more then 8# weights now I’m confident enough to lift more. Do less reps but lift more. 💪🏽 thanks Sami!

W6/D2 Tuesday: Back & Arms

Machines not a available but made it work. Quad burner!

Had some speed bumps but we are finishing this 🔥

Paige

W6/D3 Thursday: Legs

Thank you so much for these 6 weeks. I feel so much stronger and I didn't have to kill myself in the process to do it.

Best of cardio and strength! Sweating head to toe 🔥

W6/D4 Friday: Full Body

22 modified push ups
1 min 11 sec plank
30 lunges each side in 2 mins
42 squats in 2 mins

I had improvements! That’s all that matters!! Thanks Sami for your help! 🫶🏼

Finally finished the post challenge test. Before; push ups- 22full modified 8, plank holds- 3minuets, lunges- 61, squats- 67. Now push ups-29, plank holds- 3minutes, lunges- 69, squats- 80 I’ve improved compared to the beginning still more to improved! This was an amazing challenge and I can’t wait till the fall ch challenge.

W4/D3 Thursday: Legs

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