Name: Playbook - Sami Bossert - W6/D2 Home - Glutes / Hips
Uploaded: 2024-01-01T23:52:04.835Z
Duration: 60 min
Description: W6/D2 Home - Glutes / Hips

- Walking lunge - bodyweight 4 x 20

Superset:
- Banded lateral squat 3 x 12
- Banded glute kickback - floor version 3 x 12	

Triset:
- Banded hip abduction 3 x 10 
- Banded btb kick out 3 x 12
- Banded fire hydrants 3 x 12

- Dynamic butterfly stretch 2 x 20S
- Seated figure 4 stretch 2 x 20S

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

Walking lunge - bodyweight

- Anchor band low 
- Place band around the foot of the moving leg 
- Start with feet together and step banded foot out laterally into a deep squat 
- Return to starting position with feet together

Banded lateral squat

- Anchor band low 
- Place band in arch of working leg 
- Keeping toes pointed towards the ground, extend leg into kickback motion 
- Keep spine long, hips square, and low back stabilized

Banded glute kickback

Superset

- Anchor band low 
- Loop band around outside knee from a split squat position 
- Externally rotate knee outwards
- Keep spine long and stabilizing leg still

Banded kneeling hip abductions

BTB stands for “behind the body” indicating the band should be positioned behind your stationary foot. This allows you to perform a diagonal kickout successfully and effectively, really activating your outer glutes

Banded BTB kickout

- Anchor band low and loop around the arch of your foot 
- Keeping hip and shoulders square, kickback working leg 
- Keep foot pointed towards the ground as you extend back 
- Keep spine long, hips square, and low back stabilized

Banded glute kickback - floor version

Triset

- seated on the ground, touch the bottom of your feet together in front of you while spreading your knees outward
- the closer you bring your feet toward your pelvis, the greater the stretch
- keep back upright

Dynamic butterfly stretch

- Sit on an elevated surface and cross one foot over opposite knee as you open through the hip 
- Grab foot and press knee open to deepen stretch

Seated figure 4 stretch

W6/D2 Home - Glutes / Hips

Prenatal Glute Stretching

Great stretches! Feel so much better already 😍

Sara

Prenatal Stretching

Enjoyed this for something gentler and less intense in the first trimester

Andrea lusk

First workout in 3 weeks, needed something new and Sami didn’t disappoint!

Rachelle

So good. Getting back into working out from the miserable first tri and this is just what I needed. Excited to keep going!!

Jenna

W1/D1  Home - Upper body

25 weeks pregnant and stuck at home due to a snow storm. This was amazing to do at home since I wasn’t able to get to the gym!

Sammie

Beth

I’m currently 26 weeks, and this workout was great! I’m really excited to continue this program!

Nikki

W1/D2 Home- Lower body

Love the workouts! It feels easy at this time (21 weeks) but I’m sure in time it will feel more difficult!

Emily

I am loving these workouts - great for being between 31 and 32 weeks! Excited to keep going in this program!

Nicole

W1/D3 Home - Glutes / Hips

24 weeks pregnant with twins, absolutely did not want to work out today but did this and felt amazing after!! I love how the program is challenging but doable!

Leah

IM SO SWEATY! What a kick ass workout. Thanks so much!

W1/D4 Home - Full body

W2/D1 Home - Upper body

I added a fourth set to all and weight to the last three sets and it was perfect 👏🏾

Love it!! I was able to do this all in one corner of my room while working from home! Thank you Sami! I absolutely love this app!

W6/D2 Home - Glutes / Hips

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