Name: Playbook - Sami Bossert - W6/D1 GLUTES & CORE
Uploaded: 2024-02-08T04:48:46.225Z
Duration: 60 min
Description: W6/D1 GLUTES & CORE

Susana

Jennifer

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

Sherry

VICTORIA

Ciera

Maybe one more SUPER challenging set. Loved it, but didn’t feel as pushed in this week as some of the others.

Amanda

Love the workout- definitely can’t finish in a hour!

Hannah

Sarah Lucero

Great leg day! Perfect for a day of football and drinks! 🥰

Alexandra

WARM UP:
GLUTEBAND SQUAT WALK
GLUTE TRIPLE THREAT WITH GLUTEBAND 
DUMBBELL FROG PUMPS

CABLE GLUTE & CORE CIRCUIT:
CABLE DIAGONAL GLUTE KICKBACK
CABLE GLUTE KICKBACK
CABLE HIGH TO LOW WOODCHOP

GLUTE BRIDGE BURN: 
BARBELL GB GLUTE BRIDGE
GLUTEBAND GLUTE BRIDGE
KNEELING WEIGHTED HIP ABDUCTION 

STABILITY BALL CORE CIRCUIT:
SWISS BALL PLANK ELBOW PRESS
SWISS BALL ROLLOUT (KNEES) 
SWISS BALL OBLIQUE KNEE TUCK LEG RAISE

DONKEY KICK (SMITH MACHINE) 

COOL DOWN GLUTES

• Gluteband around thighs 
• In a squat position, walk forward 3-4 steps and back

The deeper you go, the more difficult this move will be

Gluteband Squat Walk

- Start with feet together with knees slightly bent and the band just above the knees 
- Step on foot out to the side, back diagonal, and directly behind you 
- Keep stabilizing heel driving into the ground

** don’t forget the other leg **

Glute triple threat with glute band

• Similar to a glute bridge, place dumbbell on pelvis, back on floor with knees bent 
• Press the bottom of your feet together, forming a Diamond shape between your legs 
• Squeeze your glutes and press your hips up to the ceiling 
• Hold at the top for 1-2 seconds

** if you don’t have a dumbbell, just perform with body weight **

Dumbbell Frog Pumps

Warm up circuit

We're gonna get this workout started by really activating your glutes with some more isolation moves before getting into some of the bigger moves! 

Grab your foot straps and keep them on your feet thru this entire circuit. You'll pump your glutes up with exercise 1 and 2 and then give your glutes a break during exercise 3 - putting your core thru the grind.

- In a standing position with bent knee, place the target leg behind your stationary foot 
- with a slightly bent knee on the targeted leg, point the toe and lift leg on a diagonal line towards the sky/ceiling 
- To get full range of motion, tap foot on ground slightly behind the stabilizing foot

Cable Diagonal Glute Kickback

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable Glute Kickback

• Secure Cable at a high level and remove any attachment 
• Position yourself perpendicular to the cable and about 2-3 feet away 
• Grab ball on the end of the cable and hold with both hands 
• Core engaged, pull the cable from the high position across your body and down toward your side (pulling with straight arms) 
• Twist your legs accordingly 

** Don’t forget other side **

Cable High to Low Woodchop

Cable Glute & Core Circuit

Increase the weight on the barbell with every set if possible

• Place gluteband above (or below) knees
• Knees bent and feet flat on floor (with toes pointed outward slightly) with barbell resting on pelvis, back on the floor
• Secure bar on your hips as you press your hips up, squeezing your glutes, hold the top squeeze for 2 seconds!
• Press thru your heels and keep chin tucked 

Increase your weight with each set (5-10lbs). Reps decrease accordingly

Barbell GB Glute Bridge

• Place band above or below knees (below knees is more difficult)
• Bend knees, feet flat on floor and upper back on the ground 
• Spread legs out to meet resistance against band 
• Thrust hips up toward ceiling, pressing thru your heels and pulling in your pelvic floor - squeeze those glutes !

Glute Band Glute Bridge

- Kneeling into a stationary surface for support 
- Pinch/hold a weight behind your knee or place a plate (as seen in video) on the outer side of your knee, holding the plate stable using your hand
- Leading with your knee, raise your leg out and up, then lower with control
- Complete desired reps then repeat on the opposite side

** reps are based on a lighter weight. Aim for 15-35lbs if possible **

Kneeling weighted hip abduction

Glute Bridge Burn

• In a plank position with elbows resting on the Swiss ball, legs spread out to help balance 
• Simple enough, push your elbows forward just slightly while keeping the plank position 

That’s it ! It’s small but mighty !

Swiss Ball Plank Elbow Press

Swiss Ball Rollout (Knees)

Swiss Ball Oblique Knee Tuck Leg Raise

Stability Ball Core Circuit

Increase your weight from set 1 to set 2. Then drop the weight slightly and complete as many reps as possible in set 3

• Adjust the Smith Machine bar low enough to allow for your foot to be able to push the bar up 
• Position yourself on all fours slightly in front of the bar
• Position one foot underneath the bar, closer toward your heel and make sure the bar hooks are away from the spikes. 
• Keeping core engaged, press the bar up with your foot (mainly your heel) 
• Go slow and experiment with no weight to light weight to start (as all smith machines vary in resistance) 

** Don’t forget the other side !

Donkey Kick (Smith Machine)

- 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

- Perform a deep lunge to one side. At the bottom flex your foot on the straight leg - you should feel a nice stretch in your hamstring, inner thigh and calf 
- Slowly alternate to the other side and repeat 
- Each side should take 10-15 seconds to complete 1 round 

40 seconds = 10 seconds each side x 4

Deep Lateral Lunge Stretch with Foot Flexion

- On ground, with a pillow supporting your neck and upper back, bring the knees together and let them drop over to one side 
- Keep your palms face down on the ground for support as you twist

Each side = 30 seconds

Lower body russian twist stretch

Cool Down Glutes

W6/D1 GLUTES & CORE

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

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!

Alainah

W1/D5 BONUS DAY

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

Megan

W2/D1 GLUTES & CORE

Paula

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

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 😮‍💨

Stacie

W5/D3 LOWER BODY

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

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!!🥵

Rebecca

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! 💪🏼

W6/D1 GLUTES & CORE

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