Name: Playbook - Sami Bossert - W6/D2 Tuesday: Back & Arms {Home}
Uploaded: 2023-03-01T18:04:10.890Z
Duration: 45 min
Description: W6/D2 Tuesday: Back & Arms {Home}

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

Skye Beasley

Debbie Ashmore

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

Nicole

There was not one exercise in this workout that I did not love doing💪

Kelley

The pounding is telling me exactly where my tri’s are!

Arlenis Dominguez

But would I be able to lift tomorrow?? 💪🏼💪🏼🔥🔥😅😅

Marilyn Valdivia

Megan

I gotta say this one was my favorite arm day

Gaby Mascorro

Dorothy Surfus

The hate for push-ups is slowly going away. What a burner!

Briana

Amanda Moreno

That last superset tied this workout together and ultimately had my arms hollering. Adding it to the favs!

Sondra

Leticia Lopez

It was a good pump. Tricep pushups after the overhead press extension was brutal. 💪🏻🔥

Michelle VanHoose

Alexandra

tricep push ups have come a long way! Great arm work out felt the 🔥!

Allison

Good way to end the arms day of the challenge. Can barely type!!

Jennifer O

Gabrielle Krueger

Jessica Hauptmann

Another great workout! I enjoyed a break from the bands 😜

Anne

Feeling great!! 3 more days left!! Ready to rock this week on a good note!

Tamara

Susan Coleman

Paxton

This was 🔥 Excellent training session, Sammy. It keeps getting so good🙌🏻🙌🏻

Ana Grace

Amazing 🥵definitely will feel this tomorrow

Taylor Slough

T : BACK & ARMS					

WARM UP CARDIO:
- JUMPROPE (OR CHOICE OF CARDIO) 5 MIN	
					
WARM UP	:
- KETTLEBELL SWINGS 3 x 15 (USE A DB UNLESS YOU HAVE ACCESS TO A KB)
					
SUPERSET:
- FB - BENT OVER DB ROW INTO FRONT RAISE 3 x 15
- BANDED SQUAT CURL 3 x 15
					
SUPERSET:
- BENT OVER SINGLE ARM TRICEP EXTENSION 3 x 15 (EA)
- CONCENTRATION CURL 3 x 18 (EA)

SUPERSET:
- BENT OVER SINGLE DB ROW 3 x 20 (EA)
- OVERHEAD ARM EXTENSION 3 x 20

- TRICEP PUSH UP 3x AMRAP

• 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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

(USE A DB UNLESS YOU HAVE ACCESS TO A KB)

Kettlebell Swings (or DB)

- Hinge at hips and keep spine long 
- Row pulling elbows in by the side body
- Lift weight in line with ears keeping arms lengthened

FB - Bent over db row into front raise

• Secure or anchor band at a low position
• Hold each end of the aqua band in each hand
• Position yourself 2-3 feet away from anchor, facing the anchor and down in a deep squat position, arms between knees 
• Wrap band around arms to have a good amount of resistance during the curl 

* I’m using the AQUA band in this move, as reference

Banded Squat Curl

Superset

- Place same hand and knee on bench for support 
- Keeping spine in neutral, pull working arm up so that your elbow is at your hip (or just above it) and your creating a 90 degree angle 
- Keeping elbow at the hip (or just above it), lengthen the arm to activate the tricep 
- Keep core engaged to help keep spine in a neutral position

** don’t forget the other arm! **

Bent over single arm tricep extension

- Sit on bench 
- Place weight in one hand and elbow on knee to start 
- At the bottom (eccentric contraction), the palm faces the bench 
- At the top (concentric contraction), the palm faces working arms shoulder

* don’t forget each side

Concentration curl (twisted grip)

- Kneeling with one knee on bench, find a neutral spine 
- Extend opposite arm down towards the ground 
- Row the weight towards your hip as you squeeze into shoulder blade 
- Keep elbow pulled into the midline of your body

**don’t forget to work both sides

Bent over single DB row

• Lying flat on a bench or the floor, place a heavier dumbbell in your hands (maybe 15+ lb dumbbell)
• Keep a slight bend to you elbows and make sure your upper back is pressed into the bench or floor 
• Slowly lower the dumbbell back and behind your head - you should feel your outer and upper back
• Slowly pull the dumbbell back to starting position

Overhead Arm Extension

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

W6/D2 Tuesday: Back & Arms {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!!

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🥺🥰

Jess

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

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

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

Courtney

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.

Kristy Arrowood

Felicia Santori

W4/D3 Thursday: Legs {Home}

Laura

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

W4/D4 Friday: Full Body {Home}

Kasey

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!

Erisa

W5/D2 Tuesday: Back & Arms {Home}

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

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

W5/D3 Thursday: Legs {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}

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

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!

W6/D2 Tuesday: Back & Arms {Home}

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