Name: Playbook - Sami Bossert - W5/D3 Gym - Lower body
Uploaded: 2024-01-01T23:52:05.053Z
Duration: 60 min
Description: W5/D3 Gym - Lower body

SUPERSET:
-SEATED SUMO GOODMORNINGS 3 x 12
-SQUAT WITH ALTERNATING CURTSEY LUNGE  3 x 10 

SUPERSET:
-WEIGHTED SLD 3 x 12
-NARROW STATIONARY LUNGE 3 x 8 

SUPERSET:
-WEIGHTED DOUBLE SUMO SQUAT 3 x 15
-WEIGHTED EXPLOSIVE LUNGE WITH SLOW DESCENT 3 x 15

SUPERSET:
STANDING QUAD STRETCH 2 x 20 sec. 
CALF STRETCH 2x 20 sec.

- Sit in wide sumo position 
- With weights resting on shoulders and a flat back, lower chest towards the ground 
- Shift back to starting position 
- Neutral spine and engaged core are key!!

Seated sumo goodmorning

- Squat with feet under hips 
- Bring one foot back into a curtsey squat, squeezing into your inner thighs 
- Return to center squat and transition to the other side 
- Keep spine in neutral

Squat with alternating curtesy lunge

Superset

- Begin with weight in hand and feet hip width apart
- Lower the weight down while straightening the opposite leg behind you
- Pulse 2x
- Engaging your glutes and your hamstrings to come back up
- Complete desired reps then repeat on the opposite side

Weighted SLD

- In a stationary lunge position, rest weights at the shoulders 
- Lower body down until the back knee touches the floor 
- Bring yourself back to starting position

Narrow stationary lunge - weighted

- Stand in a wide toed out stance 
- Hold a weight in goblet position
- Lower into a squat, reaching parallel 
- Pulse 2x 
- Stand up to full extension

Weighted double sumo squat

- Holding a weight in goblet position
- Split stance your feet
- Lower down slowly until you’re back knee rested on the floor
- Explosively stand back up
- Complete desired reps then repeat on the opposite side

Weighted explosive lunge with slow descent

- Bend at the knee and grab foot behind you 
- Tuck pelvis under to feel stretch in hip flexor in addition to the quad 
- Stand close to a walk for support

Standing quad stretch

- Stand facing a wall 
- Flex foot and place heel on the ground with the toes pressed against the wall 
- Lean forward to stretch deeply into the calf

Standing calf stretch

W5/D3 Gym - Lower 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.

Madison

W2/D2 Gym - Lower body

Definitely underestimated this one! My bootay on FIYAH 😅

W2/D3 Gym - Glutes/Hips

Tough one!  I’m 18 weeks pregnant and this one gave a great sweat!

Heather

W2/D4 Gym - Full body

W3/D1 Gym - Upper body

W3/D2  Gym - Lower body

W3/D3 Gym - Glute/Hips

W3/D4 Gym - Full body

W4/ D2 Gym - Glutes/ Hips

W4/D1 Gym - Upper body

Christina

W4/D3 Gym - Lower body

W4/D4 Gym - Full body

W5/D1 Gym - Upper body

W5/D2  Gym - Glutes/Hips

W5/D4 Gym - Full body

W6/D1 Gym - Upper body

Probably one of my favorite glute/hip workouts so far! The movements are so simple but can be made more challenging by adding more weight.
Highly recommend 😍

W5/D3 Gym - Lower body

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