Name: Playbook - Sami Bossert - W5/D4 Gym - Full body
Uploaded: 2024-01-01T23:52:05.057Z
Duration: 70 min
Description: W5/D4 Gym - Full body

-DYNAMIC DOWNWARD DOG STRETCH - MODIFIED 2 x 20 sec. 
-CAT COW STRETCH 2 x 20 sec. 
-FB - SUMO BENCH SQUAT WITH FRONT PRESS 3 x 12
-LANDMINE ASSISTED SL DL  3 x 10 
-FB - LANDMINE SL STEP UP WITH FRONT HOLD 3 x 10 
-SIDE KNEE TUCK  3 x 15
-COMPLETE CLAMS 3 x 12
-PLIE SQUAT WITH CALF RAISE 3 x to failure
-STANDING CALF STRETCH 3 x 20 sec. 
-20 MINUTE CARDIO

- In a wide knee child's pose position, extend your arms over your head and place hands on the floor 
- Shift your weight forward and back keeping hips slightly elevated as you return to child's pose

Dynamic downward dog stretch - modified

- Start with a neutral spine in quadruped 
- On an inhale, arch back as you look up (try to release your belly as it fills with air) 
- As you exhale, tuck the pelvis under, look at bellybutton and curve through the spine

Cat cow stretch (prenatal)

- Sitting on a bench with knees turned out and feet wide, hold end of barbell at chest (elbows pulled in) 
- Drive heels down and come to stand as you press the barbell out (keep shoulders down) 
- Come back to a seated position and press the arms out about 1/2 way 
- Bring hands back into chest and repeat sequence 
- Keep spine long

FB - landmine sumo bench squat with front press x 2

- With feet together, shift so that you place your body weight onto one leg 
- Hold landmine on side of stabilizing leg and drive the heel down into the ground 
- Hinge forwards at the waist and lower landmine towards the ground 
- Keep spine in neutral as you lower and come back to stand

Landmine assisted SL DL

- Stand on a box with feet together and arms overhead holding the top of the landmine barbell 
- Step one leg back and tap ball of foot to ground 
- Driving the front heel into the box, quickly return back leg 
- Try to lift the moving leg into a passe (to the knee), without letting it touch the box 
- Keep shoulders pressed down and spine in neutral

FB - landmine SL step up with front hold

- With feet wide and arms overhead, tilt body to one side and lengthen opposite leg 
- Lift lengthened leg and crunch knee into side body as you bring the arms down 
- Squeeze into your oblique as you crunch

Side knee tuck

- 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

- Holding onto back of chair, find a wide, turned out stance with the feet 
- Drop into deep plie squat keeping the spine in neutral 
- Come back to stand and raise onto the balls of your feet

Plié squat with calf raise

- 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

- Max heart rate of 50-65% of Max heart rate

- Cardio of choice, Cycle , walk, elliptical, .....

Cardio

W5/D4 Gym - Full 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.

W5/D4 Gym - Full body

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