Name: Playbook - Sami Bossert - W5/D3 LOWER BODY
Uploaded: 2024-02-03T15:51:15.675Z
Duration: 60 min
Description: W5/D3 LOWER BODY

Susana

Running a bit behind but the amount of self confidence I’ve gotten on this challenge in the workout is crazy!

Priscilla Velazquez

That was a rough one after being sick 😮‍💨

Stacie

This was killer single leg work. Still moving slow from being sick but so glad I powered through - such a good burn.

Alainah

Savanna

Loved all the iso work!! Feeling exhausted but strong after this one!

Amanda

Kristy Arrowood

Angela

Megan

VICTORIA

Ciera

Rebecca

Sarah Lucero

Those Bulgarian split squats into step ups…. Bout killed me 🤣

Kate

Absolutely love seeing results only 5 weeks in and these workouts completely changed my body!!

Amanda Palmiotto

Feeling great but I know I’ll be hurting tomorrow

Jaclyn

WALKING LUNGE - BODYWEIGHT
WEIGHTED SQUAT WITH ALTERNATING CURTSEY LUNGE
DYNAMIC DEEP LUNGE STRETCH 
HIP IR/ER STRETCH
DYNAMIC DEEP SQUAT STRETCH

BARBELL BACK SQUAT

BARBELL BACK SQUAT WITH 2 SECOND BOTTOM HOLD

UNILATERAL LEG CIRCUIT

SINGLE LEG DEADLIFT (HAMSTRING FOCUSED)

SEATED CALF RAISE

LEG & GLUTE TRIO STRETCH

- Keep your chest up
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

30 reps is total reps which means (15 reps on each side)

Walking lunge - bodyweight

- Holding a weight in goblet position (weight being held near your chest)
- Lower into a single squat, driving through your heels to stand up
- Step one foot back, crossing behind the other
- Lower down to parallel
- Step back up to starting position and repeat on the opposite side

20 reps = total 
1 squat, right curtsy lunge = 1 rep
Then the other side is 1 rep

Weighted squat with alternating curtsey lunge

- 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 (20 sec each side)

- Sit your butt on the ground, knees bent in the same direction at 90 degrees 
- Flip knees back and forth as you sit into the position a this is internally and externally rotating your hip joints (hence the IR/ER in the name)

Dynamic Hip IR/ER Stretch

- 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
- slowly lift your hips up behind you and back down toward the ground

Dynamic Deep Squat Stretch

Warm up

Choose a weight that correlates with the desired reps below. Notice the 4th set has higher reps so drop the weight 20-40% to complete final set 

- Start with the barbell in front of your chest
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Front Barbell Reverse Lunge

- Stand with feet hips distance apart 
- Hinge at the hips as you lower barbell towards the ground 
- Lift up about half way and then lower towards the ground to complete a full deadlift 
- Track barbell along the front of your legs as you lower

Barbell dl + half

For this circuit, I want you to complete both exercises on 1 leg before starting the other leg !

The reps refer to one side only, don’t forget the other side!

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat

• 1 leg still a time 
• Push yourself up with all of the weight on your front heel, exhaling on the ascent
• Slowly lower self back down to floor, inhale in the descent 

** don’t forget the other leg! **

Weighted Step Up

Unilateral Leg Circuit

Use weight the will correlate with the required reps below. Notice the last set has higher reps, so drop the weight 20-40% and complete desired reps 

• Keep one leg form and planted on the ground. Just a slight bend to the knee but otherwise immobile
• Hold a dumbbell in each hand (or in this case, one heavy dumbbell in one hand and your other hand supporting 



** don’t forget the other side **

Single Leg Deadlift [hamstring focused]

- Sitting on machine, let heels hang off padded surface 
- press toes into padded surface and lift heels up, contracting the calves

Seated calf raise

- 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 (each side)

- 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 each side

Hamstring stretch with foot flexion

Leg & Glute Trio Stretch

W5/D3 LOWER BODY

I can't waittttt!!!! I've been wanting a new challenge and this has come at the best time!

Darby Kanter

W1/D1 1. Welcome to the Sweat It Out Challenge ‘24

W1/D1 2. What exactly does the SIO Challenge entail?

W1/D1 3. Can I sign up for the Facebook Group?

Wooo wooo!! I'll take my photos tomorrow!

W1/D1 4. How BEST to take photos?

W1/D1 5. How to take measurements?

Jordan

Woo! First workout 🏋️‍♀️ of yours🥵

Linda rLewis

Carlie

W1/D1 GLUTES & CORE

Alexandra

W1/D2 PUSH DAY

It's been a long time!!!! I'm always so glad to come back here and workout with you Sami 🔥🔥🔥🔥 Always sweating like never whatever the training 💪🏽😁 Love it !!!!

Sarah

W1/D3 LOWER BODY

W1/D4 PULL DAY

I needed it !!!! Thanks for this amazing workout 🔥🔥🔥
It allowed me to shake off all the bad energy and mood that was in my mind 👍🏽

I suck at jump rope 🤣 great workout to get your HR up and going!

W1/D5 BONUS DAY

Amazing workout 🔥🔥🔥 I am drenched in sweat 🥵💦💦💦 Love it !🔥👍🏽

W2/D1 GLUTES & CORE

Paula

Jennifer

W2/D2 PUSH DAY

W2/D3 LOWER BODY

Chelsea

W2/D4 PULL DAY

Hadis

W2/D5 BONUS DAY

Love band work! One of the best glute days I have ever had 🥰

W3/D1 GLUTES & CORE

W3/D2 PUSH DAY

W3/D3 LOWER BODY

Running a bit behind on the weeks but loving the workouts! Felt super strong and push boundaries.

W3/D4 PULL DAY

Christina

Loved this new full body circuit! Great quick workout!

I love these timed workouts because you can really cater to YOUR abilities/challenge level. I wasn’t able to get there with this one though and feel about 75%. Still a nice change from the weight lifting days 🙂

W3/D5 BONUS DAY

Killer, loved it!! That Bulgarian tri was amazing

W4/D1 GLUTES & CORE

Did a two-a-day and this was just what I needed!

W4/D2 PUSH DAY

Eileen

W4/D3 LOWER BODY

W4/D4 PULL DAY

Morgan

The endurance & cardio workout I didn't know I needed, loved it! 💪💪

Love how these full body days pack so much into 20-30 minutes. Such great workouts!

W4/D5 BONUS DAY

W5/D1 GLUTES & CORE

Feeling a bit weak due to my period but still showed up!

This one is killer for shoulders and triceps. I am LOVING the definition I’m seeing in my arms after week 5!!

W5/D2 PUSH DAY

Michelle VanHoose

W5/D4 PULL DAY

Hard but great work out!! Total full body burn!!

Love how quick and sweaty these workouts are

Wow! Honestly didn't think it was gonna be so tough at first glance 😅 I did weighted moves, not bodyweight, and man... I'm dead!

W5/D5 BONUS DAY

Feeling it all around from the ribs to the booty shelf!!! 🔥

Sherry

W6/D1 GLUTES & CORE

Love love love the shoulder Tricep burn 🔥 l

W6/D2 PUSH DAY

W6/D3 LOWER BODY

W6/D4 PULL DAY

I love ending my week with the bonus. It gets a quick burn that is the best!!🥵

W6/D5 BONUS DAY

Awesome workout!! Saving this one for sure!!!🔥

W7/D1 GLUTES & CORE

I Can officially say the gym has become therapy. Not where I want to be yet… but the progress is crazy! I even got a tiny tiny bit of an an shadow. 

10* years with you Sami and this is the most confident I’ve been! Thank you as always!

W7/D2 PUSH DAY

W7/D3 LOWER BODY

W7/D4 PULL DAY

W7/D5 BONUS DAY

W8/D1 GLUTES & CORE

Getting stronger and way mor comfortable in the weight room! 💪🏼

W8/D2 PUSH DAY

I usually avoid front squats and lunges with a barbell but I did it today! 💪🏼

W5/D3 LOWER BODY

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