Name: Playbook - Sami Bossert - W5/D3 Thursday: Legs {Home}
Uploaded: 2023-03-01T18:04:10.866Z
Duration: 45 min
Description: W5/D3 Thursday: Legs {Home}

Jess

That leg day was a challenge. Feeling good about myself for accomplishing it.

Kristy Arrowood

This is the second time a Sami leg day make me want to 🤢 haha go heavy or go home 💪🏽

Megan

Felicia Santori

Little heavy on knee pressure but HARD and I’m ringing wet.

Kasey

That workout killed me and I loved it!! 🔥🔥🔥🥵🥵🥵

Anessa

A bit behind but this was probably my favorite leg day yet!

Courtney

That was the toughest workout I’ve done in a long time. Thank you!!!!!!

Erisa

First thing I said to my fiancé after this work out was “ok, that was effing real” lol🍑🍑

Kelley

this was waaayyyyy tough mentally & physically. took longer than normal to get through it but it felt freaking good.

Saryn Johnson

Lauren

I had to do an alternate to those handed sissy squats I just couldn't get it right but other than that it was great I was jelly I didn't have a leg press machine but that's ok

Jacque

Wayyyy way hard. Finished as much as I could but my legs were DEAD ☠️

Brenna

I’m literally out of breath and my whole body is shaky 🫠

Marilyn Valdivia

Nicole

Lisa

I had to divide it in two periods, it was so hard for me…I hope it counts😆🙌🏻

Ana Grace

Holy crap that was hard! I’m drenched! 🔥🥵

Andrea

Ridiculous!! The circuits are getting tougher! J E L L O 🥵🔥

Allison

Literally the hardest workout ever in my life 😱 🥵❤️

Jennifer O

Bianca

Emily

Gaby Mascorro

Sissy squats and Bulgarians 👌🏼Loved this workout!

Gabrielle Krueger

Jessica Hauptmann

Susan Coleman

HOLY!!! let’s are trembling in the best way. This one hits hard, probably the best leg burn I’ve ever done! 🔥

Sondra

Chelsea

Hoooollllyy legggggss!! This one was the hardest leg workout thus far! 🥵

Traci

Omg I had to do home because I can’t make it to the gym and omg I am burned and sweaty

Karina frazier

TH : LEGS					
	
WARM UP CIRCUIT: 
- HIP HINGE SQUAT COMBO 2 x 10		
- BAND ASSISTED SISSY SQUAT 2 x 8 
					
- ASSISTED SL SISSY SQUAT INTO DOUBE BACKWARD LUNGE 3 x 10 (EA)
(EACH SIDE, USE THE BOTTOM STEP OR AN ELEVATED SURFACE NEAR A SUPPORTIVE STRUCTURE THAT YOU CAN HOLD ONTO FOR ASSISTANCE AND A LITTLE HELP)

- DB BAND SQUAT 4 x 15, 15 , 12 , FAILURE 

- WEIGHTED DEEP SQUAT ALT BACK LUNGE 4 x 20

SUPERSET:
- 1.5 STIFF-LEGGED DEADLIFT 3 x 18
- DUMBBELL BULGARIAN SPLIT SQUAT 3 x 15 (EA)

- EXPLOSIVE LUNGE WITH SLOW DESCENT 2 x AMRAP

- Lower upper body as you push your butt out slightly
- As your upper body reaches the bottom, lower your butt down into a squat and pull your back upright 
- Press up from the squat to standing position.

Hip Hinge Squat Combo

- Holding onto a couple thick bands for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards, knees moving forward and toward the ground 
- Push yourself back up

Band assisted sissy squat

Warm up circuit

- On an elevated surface and with something in front of you to hold onto (could be the back of a chair or a door), shift weight down and back into a single leg squat 
- Lunge back and pulse for two 
- Keep spine long, core engaged and your weight in the heel of the stabilizing leg

(EACH SIDE, USE THE BOTTOM STEP OR AN ELEVATED SURFACE NEAR A SUPPORTIVE STRUCTURE THAT YOU CAN HOLD ONTO FOR ASSISTANCE AND A LITTLE HELP)

Assisted SL sissy squat into double backward lunge

- Using the mint band (for reference), I wrapped the band around my foot and clasped the carabiner to the band itself —> you can also easily clasp it to your foot straps! 
- Wrap the band around your dumbbell a few times - give yourself a little room because you’ll need to stand up holding the band/dumbbell combo 

👉 Too hard ? Change to a thinner band like the cream band in the Ptula Band Set OR unravel the band around the dumbbell once or twice 

👉 Too easy? Change to a thicker band like the grey or black band in the Ptula Band Set OR unravel the band around the dumbbell once or twice

DB Band Squat

Weighted Deep Squat with Alternating Backward Lunge 
• hold weight at chest level 
• perform a narrow squat, leaning slightly forward 
• don’t come up all the way, keep a good bend to your knee as you push one leg back into a backward lunge, still leaning slightly forward 
• come back to starting position and perform another squat, then complete the other back lunge 

1 squat, r lunge, 1 squat, l lunge = 1 rep

Weighted Deep Squat Alt Back Lunge

• can use dumbbells, kettlebells, smith machine or barbell for this move
• similar positioning to a Romanian Deadlift; however keep your legs stationary with minimal bending
• as you lower your upper body to the ground, push your hips back
• weight should be midline above your feet 
• bend down until the weight touches or is close to the ground - you’ll feel your hamstrings the most at the bottom portion of this move 
• 1.5 means perform the full range of motion and then at the bottom, pull up half way then lower back down

1.5 Stiff-Legged Deadlift

• Keep a slight bend at the front knee, back foot  on an elevated surface 
• Come straight down until your reach shin height 
• Pull back up pressing your heel into the floor 
• Complete the reps for both legs

Dumbbell bulgarian split squat

Superset

Explosive Lunge with Slow Descent

W5/D3 Thursday: Legs {Home}

Joleana 

Shannon

Great explanation and detail of what the challenge is! Ready to get started

Dezi Lauderdale

Challenge Intro - Starts Mon July 18th!!

FAQ: Are there modifications/alternatives for each exercise?

FAQ: Can I add in another workout throughout the week?

If I do two home workouts and two gym workouts do I have to acknowledge complete on both for the specific day so it show the progress on both to show 100 perfect complete in the end?

Great!!! I’ve got a plan❤️ I’m a day after everyone else, but otherwise right on time!

Brooke

FAQ: Can I switch up the workout days each week?

For the home workout and the weights, you said a 10lb or 20lb is recommended?

FAQ: How is this a progressive strength training program?

So excited to be a part of another challenge. It’s not just about the transformation but also the community supporting each other virtually ❤️

Kelly

FAQ: How will winners be chosen?

FAQ: I don’t see the entire program? Am I missing something?

FAQ: I’m having technical issues with the app ?

I ordered my foot straps and the cute ptula headbands. Hoping they come in before Monday!!

Michelle VanHoose

FAQ: What equipment is needed for the home program?

Nice way to set a starting fitness point!

Push ups: 1 full 18 knees 
Plank : 1 min 15 sec
Lunges: 63
Squat :53

Amanda Galvan

Great!!! I always doubt workouts with body weight but this was so good. Minimal yet so effective!

Monica

Pre-Challenge Strength Test

Starting this challenge over from the beginning and boy was this the workout that I needed!!!!!

Sasha

Michelle Vaquerano

Pascale

W1/D1 Monday: Glutes & Calves {Home}

BuRnEr!!! ❤️‍🔥❤️‍🔥❤️‍🔥

Haylie H

Woke up before 6am to get this done! Proud of myself for starting these new habits

Rachel

W1/D2 Tuesday: Back & Arms {Home}

These workouts take the life out of me🥺🥰

2nd time going through this challenge and this workout still kicked my butt! My legs are jello

Briana

W1/D3 Thursday: Legs {Home}

Priscilla Velazquez

W1/D4 Friday: Full Body {Home}

Thank you Sami! Workouts haven’t been perfect but your programs have been the only ones I’m able to get through without pain.  This weekend I had the joy of being with my 2 month old niece, my almost 2 year old nephew and 7 year old niece. And although the following two days I was in pain from carrying and her and playing with the other two, it was so worth spending time with them ♥️♥️♥️

Nancy

W2/D1 Monday: Glutes & Calves {Home}

Natasha

W2/D2 Tuesday: Back & Arms {Home}

W2/D3 Thursday: Legs {Home}

I wasn’t in it today and this gave me the energy I needed!

Rebecca

W2/D4 Friday: Full Body {Home}

Maryann

Did this as a make up session right after the new Monday workout…might need to be carried around for a day or two. 😭

W3/D1 Monday: Glutes & Calves {Home}

W3/D2 Tuesday: Back & Arms {Home}

Great workout… so nice to have  a workout works all the leg muscles instead of just walking lunges!!! My legs are 🔥

JESSICA

W3/D3 Thursday: Legs {Home}

Cassy

Alexandra

Missed this one so had to go back and do it on a rest day.. woa!!! I’m glad I got it in, so many moves that made my entire feel targeted! 😮‍💨

W3/D4 Friday: Full Body {Home}

Just started back again after being sick! What a way to come back!!🔥❤️

The outside of my hips are burnin!! My gosh, good one!

W4/D1 Monday: Glutes & Calves {Home}

Domenique

I’m a few days behind because of work but this is a killer upper body workout

W4/D2 Tuesday: Back & Arms {Home}

That leg day was rough! It got my heart rate up there and my legs are shaking. Proud of myself for completing it.

W4/D3 Thursday: Legs {Home}

Skye Beasley

Laura

Awesome !!❤️ I liked the diamond crunch at the end !!

W4/D4 Friday: Full Body {Home}

W5/D1 Monday: Glutes & Calves {Home}

I can’t thank you enough for this and I don’t know what I’ll do when it’s over!

W5/D2 Tuesday: Back & Arms {Home}

Brought on the new year with this 🔥🔥🔥 workout

I got a love hate relationship with these full body days lol

W5/D4 Friday: Full Body {Home}

Killer on calves and glutes 😍 I’m a sweaty mess!

Celeste

Gluten and calves day felt great, but I felt the burn 🔥 on those calves rises 🦵🏼🦵🏼🔥🔥🔥🍑🍑

W6/D1 Monday: Glutes & Calves {Home}

Yikes that was a tough but good one. Nice start of the week for me, my arms are jello.

Debbie Ashmore

My legs are jello from yesterday and today my arms joined them.

W6/D2 Tuesday: Back & Arms {Home}

Like Whoa, best leg day yet🔥🔥🔥
For real a five ⭐️ leg day

Arlenis Dominguez

W6/D3 Thursday: Legs {Home}

Hope

Finishing a challenge with a burner! 🔥

Christy

W6/D4 Friday: Full Body {Home}

Done ✔️ 
A little late due to being sick but finished strong! Thank you Sami for this 6 week challenge!

W5/D3 Thursday: Legs {Home}

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