Name: Playbook - Sami Bossert - W5/D1 GLUTES & CORE
Uploaded: 2024-02-02T03:57:19.949Z
Duration: 60 min
Description: W5/D1 GLUTES & CORE

Susana

Morgan

Eileen

Jaclyn

That one had my glutes on fire! Phew 🥵

Angela

Great glute pump with the giant set as always!

Alainah

I chickened out upping my weight on the split squats but glad I did I was dead after. Overall feeling strong.

Michelle VanHoose

Ciera

That was much more doable compared to last week’s glute day

Stacie

Megan

Sarah Lucero

Kate

Amanda Palmiotto

SUMO SQUAT - LOW BAR
GLUTEBAND HIP THRUST HOLD WITH ABDUCTIONS
ROCKING DEEP SQUAT STRETCH 
DYNAMIC DEEP SQUAT STRETCH

GLUTES GALORE GIANT SET

SWISS BALL LOW IMPACT MOUNTAIN CLIMBER
SWISS BALL OBLIQUE KNEE TUCK LEG RAISE
SWISS BALL PIKE BENT KNEES
SWISS BALL SWIMMER CRUNCH

BULGARIAN SPLIT SQUAT
BULGARIAN DEADLIFT 
STANDING WEIGHTED HIP ABDUCTIONS 

COOL DOWN GLUTES

- 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


Last set, drop the weight and perform quality reps and a higher rate

Barbell Sumo Squat - Low Bar

- Glute band above knees, get into the hip thrust position while you spread your legs wide enough to feel resistance against the band, toes pointed out slightly 
- Maintain the top position, squeezing your glutes the entire time
- Spread your knees outward as you feel resistance on the glute band

Gluteband Hip Thrust Hold with Abductions

- Position yourself down in a deep squat position with feet flat on the floor 
- Slowly rock back and forth and place most of your weight on one leg over the other

Rocking Deep Squat Stretch

- toes pointed out and wide stance, squat down deep while keeping back upright
- with your elbows, press knees out and feel your inner thighs stretch
- slowly lift your hips up behind you and back down toward the ground

Dynamic Deep Squat Stretch

Warm up circuit

This will be one of THE BESTTT glute burns you’ll ever experience!!! Make sure to use a weight that’s challenging for you and really make it count!! It will burn. You’ll be building and lifting with this giant set!! 

Perform each exercise back to back! NO rests in between the exercises

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting position 
- Tuck your chin in during the thrust 
- Hold the thrust at the top for 2 seconds
 
I’d want you to try and increase weight with each set of possible. Even 5lbs is doable!

Barbell Hip Thrusts

- At the top of the thrust, lower just a few inches and thrust back up

Barbell Hip Thrust Pulses

- With Gluteband at lower thighs and knees spread out to maintain resistance against the Gluteband 
- Maintain the top of the hip thrust, squeezing your glutes and keeping your pelvis up toward the ceiling 
- Squeeze your glutes as you spread your knees out against the band a little bit - you won’t have a ton of range of motion but you should feeling it!

Isometric Thrust with GB Abductions

- With Gluteband around your lower thighs, keep resistance against the band by spreading your knees out 
- Perform a full thrust and squeeze your hips at the top as you pull your pelvis up to the ceiling

Glute band Bodyweight Thrusts

Glutes Galore Giant Set

Swiss Ball Low Impact Mountain Climbers

Swiss Ball Oblique Knee Tuck Leg Raise

Swiss Ball Pike Bent Knees

Swiss Ball Swimmer Crunch

Swiss Ball Core Triset

Check this entire supertset. You'll perform 1 leg for all 3 of these moves before moving to the other leg!!

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat

• 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

• Place a plate on the lateral side of your bent knee (90 degrees) 
• Hold onto a sturdy surface for balance. Keep a slight bend to the stationary knee, a 90 degree bend to the knee that has the weight on it 
• Hold the plate to your knee - your hand needs to hold the weight there and balance it but do not use your hand to help raise the weight up!
• keeping your knee bent, lift it up and out to the side, avoiding momentum as much as possible 
• Hold at the top for at least 2 seconds 

** don’t forget the other side **

Standing Weighted Hip Abduction

Superset

- 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

30 seconds for each leg

Forward leaning deep lunge stretch

- 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

- On ground, with a pillow supporting your neck and upper back, bring the knees together and let them drop over to one side 
- Keep your palms face down on the ground for support as you twist

Each side = 30 seconds

Lower body russian twist stretch

Cool Down Glutes

W5/D1 GLUTES & CORE

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

Darby Kanter

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 !🔥👍🏽

W2/D1 GLUTES & CORE

Paula

Jennifer

W2/D2 PUSH DAY

W2/D3 LOWER BODY

Chelsea

W2/D4 PULL DAY

Hadis

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 🙂

Amanda

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/D3 LOWER BODY

W4/D4 PULL DAY

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

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

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!!🥵

Rebecca

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! 💪🏼

W5/D1 GLUTES & CORE

Community

More workouts from Sami Bossert