Name: Playbook - Sami Bossert - W5/D2 Home - Glutes / Hips
Uploaded: 2024-01-01T23:52:04.790Z
Duration: 60 min
Description: W5/D2 Home - Glutes / Hips

- Dynamic deep lunge stretch 2 x 20S		


Triset:
- Sumo hip thrust with glute band 3 x 20 
- Weighted donkey kick 3 x 10
- Diagonal donkey kick 3 x 8

Triset:
- Glute triple threat with glute band 3 x 15
- Diagonal straight leg kick up 3 x 12
- Complete clams 3 x 10

- Seated figure 4 stretch 1 x 30S

- 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

This circuit will have your glutes on fire!

- Place your upper back on the stability ball
- Feet wide and toes pointed out, banded just above the knees
- Bring your hips up engaging your glutes
- Lower with control

Sumo hip thrust with glute band

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, holding a weight behind the knee, hips squared
- Lift your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position 
- Complete desired reps then repeat on the opposite side

Weighted donkey kick

- In quadruped, extend one leg diagonally to the back 
- Lead with your heel 
- Keep shoulders pressed down and hips stabilized

Diagonal donkey kick

Triset

- 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

Glute triple threat with glute band

- In quadruped, extend on leg on diagonal line behind you and place toe on the floor 
- Lift leg up towards the ceiling 
- Keep leg straight as you lift up and down 
- Keep spine in neutral and hips stabilized

Diagonal straight leg kick up

- Lay on side and stack one hip on top of the other 
- Starting with your knees together, lift top leg (keeping knee in the same bent position) towards the ceiling 
- Return to starting position 
- Feel free to use a pillow here for support

Complete clams

- Sit on an elevated surface and cross one foot over opposite knee as you open through the hip 
- Grab foot and press knee open to deepen stretch
- Press down on your knee to add more tension
- Hold for the entire time allotted

Seated figure 4 stretch

W5/D2 Home - Glutes / Hips

Prenatal Glute Stretching

Great stretches! Feel so much better already 😍

Sara

Prenatal Stretching

Enjoyed this for something gentler and less intense in the first trimester

Andrea lusk

First workout in 3 weeks, needed something new and Sami didn’t disappoint!

Rachelle

So good. Getting back into working out from the miserable first tri and this is just what I needed. Excited to keep going!!

Jenna

W1/D1  Home - Upper body

25 weeks pregnant and stuck at home due to a snow storm. This was amazing to do at home since I wasn’t able to get to the gym!

Sammie

Beth

I’m currently 26 weeks, and this workout was great! I’m really excited to continue this program!

Nikki

W1/D2 Home- Lower body

Love the workouts! It feels easy at this time (21 weeks) but I’m sure in time it will feel more difficult!

Emily

I am loving these workouts - great for being between 31 and 32 weeks! Excited to keep going in this program!

Nicole

W1/D3 Home - Glutes / Hips

24 weeks pregnant with twins, absolutely did not want to work out today but did this and felt amazing after!! I love how the program is challenging but doable!

Leah

IM SO SWEATY! What a kick ass workout. Thanks so much!

W1/D4 Home - Full body

W2/D1 Home - Upper body

I added a fourth set to all and weight to the last three sets and it was perfect 👏🏾

Love it!! I was able to do this all in one corner of my room while working from home! Thank you Sami! I absolutely love this app!

W5/D2 Home - Glutes / Hips

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