Name: Playbook - Sami Bossert - W4/D4 Gym - Full body
Uploaded: 2024-01-01T23:52:05.034Z
Duration: 60 min
Description: W4/D4 Gym - Full body

-STATIC DEEP LUNGE STRETCH  2 x 20 sec. 
-DYNAMIC DEEP LUNGE STRETCH 2 x 20 sec. 
-FB - WIDE ROW X ALTERNATING DEEP LUNGE 3 x 10 
-FB - WIDE SQUAT (DOUBLE) WITH CURL 3 x 10 
-FB - SINGLE LUNGE WITH BICEP CURL 3 x 10 
-FB - DOUBLE SQUAT WITH DB PRESS   3 x10 
-FB - SIDE TRICEP PRESS X COMPLETE CLAMS 3 x 8 
-CAT COW STRETCH  2 x 30 sec. 
-20 MINUTE CARDIo

- 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

- Step forward into deep lunge position with back knee on the ground 
- Shift hips forward and hold

Static deep lunge stretch

- Start with your feet together and arms extended 
- Lunge back and pull bar down on a diagonal as you squeeze in between your shoulder blades 
- Alternate sides 
- Keep spine in neutral

FB - wide row x alternating deep lunge

- In a wide squat position, hold bar with arms lengthened in front of you and pulse in squat 2x 
- As you come to stand, engage the glutes and pull the elbows into your side body as you curl the bar up up 
- Keep spine in neutral

FB - wide squat (double) with curl

- Stagger the legs in a stationary lunge position and drive the front heel into the ground 
- Place weight in the hand that is on the same side as the leg in front 
- Reach opposite arm out to the side for balance 
- Drop down into lunge, perform a bicep curl, lengthen arm, and come back to stand

FB - single lunge with bicep curl

- Stand with feet a little wider than hips distance 
- With weights at your shoulders, lower into a deep squat and pulse 2x
- In an explosive manner, come back to stand and raise arms overhead keeping the shoulder pressed down (palms face inward) 
- Keep spine in neutral throughout and squeeze glutes at the top

FB - Double squat with DB press

- Lay on side stacking both the knees and hips 
- Press top hand into the ground as you lift the lower shoulder up about 6", activating the tricep 
- Return to start and lift top knee towards the ceiling and then back down 
- Keep hips stacked as you move

FB - side tricep press x complete clam

- Start with a neutral spine in quadruped 
- On an inhale, arch back as you look up (try to release your belly as it fills with air) 
- As you exhale, tuck the pelvis under, look at bellybutton and curve through the spine

Cat cow stretch (prenatal)

- Max heart rate of 50-65% of Max heart rate

- Cardio of choice, Cycle , walk, elliptical, .....

Cardio

W4/D4 Gym - Full body

Elaine

Ohoud

Prenatal Glute Stretching

Prenatal Stretching

Thanks for creating prenatal workouts WITH weights! This is exactly what I’m looking for!

Sarah

30 weeks pregnant just getting back into it after a 3 week break due to sciatic pain and this felt so good to move my body 😍

Megan

Love the lying chest press into hammer press. Wowza 🔥🔥

Paige

W1/D1 Gym - Upper body

Such a killer workout!!!! Full on burn sesh!

W1/D2 Gym - Lower body

Bailey

W1/D3 Gym - Glutes/ Hips

First time trying out your programs! Loved this workout!

Marcela

Thank you for helping me through my first workout in a long time. I'm in my 2nd trimester and boy was I was so fatigued in 1st trimester, that I couldn't bring myself to get back into the gym. Love the workout and just going at my own pace. Thanks!

Monica

I’m 14 weeks pregnant and this had me SWEATING!! It feels so good to find a workout I feel safe doing during pregnancy!

Khristen Mooney

W1/D4 Gym - Full body

Cristina

Quick upper body. I did exercises in a superset to make them more challenging and take less rests. This worked for me, as I’m not expecting.

McKenna

W2/D1 Gym - Upper body

Was way more engaging than it seemed! My legs are shaking! Love the stretching at the end.

W4/D4 Gym - Full body

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