Name: Playbook - Sami Bossert - W5/D1 Monday: Glutes & Calves {Home}
Uploaded: 2023-03-01T18:04:10.832Z
Duration: 45 min
Description: W5/D1 Monday: Glutes & Calves {Home}

Jess

Shannon

Kasey

My legs are on fire. Are the gunna fall off? Likely.

Ariana

I’m way behind! I’m shaking after that one. 🍑🔥

Felicia

A bit behind, has Covid last week, catching up today!

Omg I love the triple threat exercises!!!!!

Kelley

Courtney

Holy f***ing f***🥵😅 that booty burn on this one!!!🍑🍑🍑🍑🍑🍑🍑🍑

Jonica Mincheski

Debbie Ashmore

Arlenis Dominguez

Glad I saved this for mid week. Not sure I can use my legs now. 🥹💥

Nicole

Dezi Lauderdale

Really felt the burn in the glutes! Great workout!!

Dorothy Surfus

Birgitta

Brenna

Great workout… feels good after a couple of rest days.

Marilyn Valdivia

Saryn Johnson

Great way to start the week! 🍑 🔥 🥵

Lauren

Amanda Moreno

Allison

Anne

I lost count on the glute thrusts but the way my butt feels I’m pretty sure I did 4 rounds 🍑🔥

Jennifer O

HOLY GLUTES. didn’t realize there were so many areas to my bottom that could burn like that 😮‍💨 this is going on the favorite list for sure

Sondra

Burn booty burn!!🔥🔥🔥 such a great workout!

Ashley

Jessica Hauptmann

Gabrielle Krueger

Gaby Mascorro

I can tell I’m doing something right because I’ve never been able to do the deep squat stretch as well as I was today. Still hate flute bridges though.

Michelle

Gina

M : GLUTES & CALVES					
					
WARM UP CIRCUIT:
- GLUTE BAND WALKING SQUATS 2 x 45 SEC	
- GLUTE TRIPLE THREAT WITH GLUTE BAND 2 x 30 SEC (EA)	
- SEATED GLUTEBAND HIP ABDUCTION 2 x 40 SEC
					
- GLUTES GALORE GIANT SET - HOME  4x 	

TRISET:
- DUMBBELL DONKEY KICK 2 x 10 (EA)
- KNEELING HIP ABDUCTION WITH 3-SECOND HOLD 2 x 10 (EA) (MAKE IT MORE CHALLENGING BY ADDING A DUMBBELL BEHIND YOUR KNEE)
- DONKEY KICK WITH LATERAL TUCK 2 x 10 (EA)

- LEG & GLUTE TRIO STRETCH 1x

- 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

- Start with feet together with knees slightly bent and the band just above the knees 
- Step on foot out to the side, back diagonal, and directly behind you 
- Keep stabilizing heel driving into the ground

**don’t forget the other side

Glute triple threat with glute band

- Sitting on bench or chair, with band just above knees and feet planted on the floor, move knees out and hold for a second or two, squeezing your glutes 
- Lean slightly forward  
- Keep spine long and core engaged

Seated Gluteband Hip Abduction

Warm up circuit

This entire giant set can be done with the glute band right above your knees and with resistance against the band at all times !

• Perform a traditional hip thrust with added weight on pelvis 
• Keep chin tucked, 90 degree behind your knees at the top of the thrust and maintain all of your weight on your heels during the movement 

** Substitute the plate with dumbbells or barbell if desired **

Plated Hip Thrust

• Once finished with the full reps of a hip thrust, stay at the top of the thrust and lower just slightly and thrust back up
• Keep eyes facing upward

Hip Thrust Pulses

Gluteband Hip Thrust Hold with Abductions

- Avoid momentum and squeeze your glutes to lift your hips up

Speed Hip Thrusts

Glutes Galore Giant Set - Home

Complete all exercises on one leg before switching to the opposite side

- In quadruped, place dumbbell behind one knee 
- Keeping the knee bent, lift foot up if you were going to place it flat on the ceiling above you 
- Squeeze into the hamstring 
- Keep spine in neutral

A great alternative that is more effective but you need a good Smith Machine - the Smith Donkey Kick !

Dumbbell Donkey Kick

- Bring one knee down to the ground and place same hand on the ground underneath shoulder 
- Move opposite knee so that it's in line with the supporting knee 
- Keeping knee bent at a 90 degree angle, lift it towards the ceiling and try to get it in line with the hip (or higher) 
- Hold for three seconds at the top 
- Feel free to place top hand on back of hip to keep it in alignment

Kneeling hip abduction with 3 second hold

- In quadruped, lift flexed foot towards the ceiling as you keep the knee bent at a 90 degree angle 
- From there, turn knee out to the side keeping it lifted and in line with the hip
- Return knee to original lifted position 
- Bring knee back down to repeat sequence

Donkey kick with lateral tuck

Triset

- 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

Deep squat stretch

- 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

- Lay on ground with pillow propped underneath head and upper back 
- Bring one foot flat of the floor and extend opposite leg towards the ceiling 
- Grab behind the thigh, knee or calf to stretch 
- Take deep breaths

*don’t forget the other leg

Hamstring stretch with foot flexion

Leg & Glute Trio Stretch

W5/D1 Monday: Glutes & Calves {Home}

Joleana 

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

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

Briana

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}

Domenique

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

W4/D2 Tuesday: Back & Arms {Home}

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

W4/D3 Thursday: Legs {Home}

Skye Beasley

Laura

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

W4/D4 Friday: Full Body {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 💪🏽

Megan

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

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!

W5/D1 Monday: Glutes & Calves {Home}

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