Name: Playbook - Sami Bossert - W5/D3 Home - Lower body
Uploaded: 2024-01-01T23:52:04.795Z
Duration: 70 min
Description: W5/D3 Home - Lower body

Superset:
- Seated sumo good mornings 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 20S
- Calf stretch 2 x 20S

- 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 Home - Lower body

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/D3 Home - Lower body

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