Name: Playbook - Sami Bossert - W5/D4 PULL DAY
Uploaded: 2024-02-03T20:46:04.205Z
Duration: 60 min
Description: W5/D4 PULL DAY

Stacie

Michelle VanHoose

Susana

Megan

Sarah Lucero

Minimal breaks on this and holy .... what a pump

Alainah

Wow I really felt that in my back great workout

Ciera

Rebecca

JUMP ROPE (OR CHOICE OF CARDIO)

BAND ASSISTED PULL-UPS

CABLE BO SINGLE ARM PULL
CABLE BICEP CURLS (STANDING)
CABLE BICEP CURL HOLD WITH ALTERNATING RELEASE

LYING OVERHEAD PULL OVER
CONCENTRATION CURL (HAMMER GRIP) 

CABLE ROPE FACE PULL ROW
CABLE BENT OVER SINGLE ARM FLY

BACK AND BICEP STRETCH CIRCUIT

• you can perform whatever cardio you’d like! I like to jump rope during upper body days and is a convenient option! But anything will do : treadmill, biking, jumping jacks, row machine, etc 

Take breaks when necessary but aim for 5 minutes of cardio warm up

Cardio - Jump rope

- Using long infinity bands to assist with pull-ups
- Note this video is long to demonstrate how to make these easier if needed —> add more than one band under feet and that will make the bands less flexible  

Because we are all so different with pull-ups, I want you to do as many reps as YOU can do. Whether that’s 15 reps or 1 rep…

Band Assisted Pull-ups

• Pull rope down as you bend your elbows out to your side, hold the squeeze at the bottom for a second then slowly lengthen your arms back up to starting position 
• You’ll be slightly leaning backward during the move

Cable Rope Pulldown with 3-second Release

- Hold handles with palms facing up
- Curl both arms and maintain a 90 degree at your elbow during this entire set
- Slowly straighten one arm down and curl back up to 90 degrees 
- Switch arms

Dumbbell Bicep Hold with Alternating Release

- Situate cable at a high position with cable handle 
- Lean over comfortably and keep core engaged 
- Grab handle and position yourself far back enough to feel a stretch against your outer back as you hold the handle in starting position 
- Bend your elbow and pull the handle back to your sides - hold the squeeze for 2 seconds 
- Slowly return to starting position

Cable BO Single Arm Pull

Circuit

• Lie on a decline bench with heavy dumbbell in both hands (15-35lbs)
• Keep a slight bend to your elbows the entire rep
• Your lower back will arch and lift off the bench and that’s ok! Keep your upper back planted into the bench

Decline Overhead Pullover

• Hold dumbbells at side with palms facing your body and thumbs facing up, keep a slight bend to your knees with neck relaxed 
• pinch your shoulders back a bit and begin performing a hammer curl (1 side at a time) for the allotted time

Speed Hammer Curls

Superset

- Hold onto top handle and press arms out and back 
- Press chest into seat to keep spine long as you press the handles out and back behind you - keeping your elbows slightly bent and shoulders down 
- Pull back as far as is comfortable and then slowly go back to starting position

Seated Rear Delt Fly

- Rest forehead on headrest and keep spine in neutral 
- Bring ankles and knees together (knees slightly bent) 
- Using the machine, place hands on top handle bar and move arms in a gliding motion down towards hips

Standing Bent Over Rear Delt Fly

- Sit on a bench or elevated seated 
- Bend over knees and let arms (and plates or dumbbells) rest down to your sides, palms facing in and elbows slightly bent 
- Focusing on keeping your neck long and shoulders down, lift weights up out to your sides (still a bend to your elbows) 
- Hold at the top and lead your hands out in front of you 

** This move requires LIGHT WEIGHT!! I want you to do no more than 5lbs **

Bent Over Fly into Front Hold

- Holding onto a stationary surface
- Hinge forward until your torso is parallel to the ground
- Sit back, stretching your back and shoulders

Static pole stretch

- Clasp hands behind back and open up through the shoulders and pecs
- This move can be done seated or standing

Shoulder + chest stretch

- Starting on your knees (butt up in the air) and with a flat back, reach your hands straight out in front of you
- Press into the ground to feel your chest stretch and back elongate

High Butt Child’s Pose

Back & Bicep Stretch

W5/D4 PULL DAY

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

Darby Kanter

Amanda Palmiotto

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

Priscilla Velazquez

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 🙂

Amanda

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! 💪💪

VICTORIA

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

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

That was a rough one after being sick 😮‍💨

W5/D3 LOWER BODY

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

Angela

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/D4 PULL DAY

Community

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