Name: Playbook - Sami Bossert - W5/D1 Monday: Glutes & Calves
Uploaded: 2023-03-01T18:04:10.810Z
Duration: 45 min
Description: W5/D1 Monday: Glutes & Calves

Emily Avila

Susana

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

Alicia

The best booty workout in the app! Love it 😍😍😍

Alexandra

Hope

Ednita

A little easier today but I didn’t have a bar so improvised. Still all around good !

Paula

Amazing!! Was having a hard time getting to the gym. Broke through that metal block and I feel so accomplished. I even added an extra circuit once I finished ✔️

Stephanie

I was terrified before getting into the gym. When I arrived I avoided the barbell set. But I did it! My glutes felt this one 😅

Pibeny

This training is a reaaal glutes atomizer 🍑💣💥🔥🔥🔥🔥

Sarah

Holy 🍑 burn!! Loved this one Sami!! ❤️❤️❤️

Heather

Sara

Megan

Glutes on fire!!! That glute set! 🔥🥵

Sara Thompson

Brittany Lilly

Lorraine

Alainah

Brandi Schmidt

This one was killer!!   Ugh. I die 🥵🥵🥵

Christy

Just when I thought I had found all my booty muscles.... BOOM 💥 💥 💥  I found some more 🤣🤣🤣🔥🔥🔥🔥🔥

Skye Beasley

Nadine

Those donkey kicks though. And anyone else get trapped under their bar during the glutes bridge? Just me? Lol I am still in shock how much I sweat during what seems is going to be a simple set. This challenge is truly named for what it is!!🥵🔥

Michelle VanHoose

Anna luise

Jacque

Alyssa

Cassey

Woah 🔥🔥 this was brutal on the glutes and I LOVED it!

Lauren Braxton

Loved the abductions and donkey kicks- felt so good on my hips. Amazing glute 🔥 burn!

Robin Musilli

Lisa

Wow…booty booty booty booty rockin everywhere! 🔥

Elizabeth

Seriously these workouts keep getting better and better!

Michala

Stacie

That was so amazingly intense.  I had the heaviest weight on the hip thrust...EVER for me! 115#

Krystle

My buns are toasted. The hip thrusts made my legs shake like jello.

Hailey

I’ve never felt so challenged and so capable in my life

Sarah Lucero

This was fun and sweaty! I did landmine donkey kicks🔥🔥

Amber

Great day to start the week! Week 6day1 legs great workout very challenging but so good afterwards!

Samantha

Barely made it out alive with that hip thrust giant set. Glutes were absolutely on fire🔥

Tonya

Glutes on fire but I don’t think there was a calf workout involved?

Michelle

I loved, LOVED, the hip mobility tri set!!! I have been having hip issues and I need to do more mobility and I’m glad Sami added this in there!!!

Tamara

Woah! Holy glute burn 🔥 Definitely saving this one as a favorite 🔥❤️

Christina

Selda

Paxton

Breann

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 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 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

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

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.

Jess

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🎉

W5/D1 Monday: Glutes & Calves

Community

More workouts from Sami Bossert