Name: Playbook - Sami Bossert - W6/D3 Home - Lower body
Uploaded: 2024-01-01T23:52:04.840Z
Duration: 60 min
Description: W6/D3 Home - Lower body

Superset:
- Forward deep squat into slow backward lunge 3 x 12
- Squat with alternating curtsey lunge 3 x 10
			
Superset:
- Stationary lateral lunge 3 x 12
- Weighted hip abductions 3 x 12
			
Superset:
- Sumo hip thrust with glute band 3 x 20
- Sumo hip thrust pulses 3 x 10


Triset:
- Static deep lunge stretch 3 x 20S	
- Standing quad stretch 3 x 20S
- Standing calf stretch 3 x 20S

- Start from squat position with feet directly under your hips
- Lunge one leg back and return back to squat, staying as low as possible and moving slowly 
- Alternate sides 
- Keep front heel driven into the ground as you lunge back

Forward deep squat into slow backward lunge

- Squat with feet under hips 
- Bring one foot back into a curtsey squat, squeezing into your inner thighs 
- Return to center squat and transition to the other side 
- Keep spine in neutral

Squat with alternating curtesy lunge

Superset

- Keeping one leg straight
- Sit your hips back and down as your lean and lower to the opposite side
- Reach parallel then stand back up
- Complete desired reps then repeat on the opposite side

Stationary lateral lunge

- Kneeling into a stationary surface for support 
- Pinch/hold a weight behind your knee
- Raise your leg laterally, then lower with control
- Complete desired reps then repeat on the opposite side

Weighted hip abduction

- Place your upper back on the stability ball
- Feet wide and toes pointed out, banded just above the knees
- Bring your hips up engaging your glutes
- Lower with control

Sumo hip thrust with glute band

- Place your upper back on the stability ball
- Feet wide and toes pointed out
- Bring your hips up engaging your glutes
- Pulse slightly

Sumo hip thrust pulses

- Step forward into deep lunge position with back knee on the ground 
- Shift hips forward and hold

Static deep lunge stretch

- Bend at the knee and grab foot behind you 
- Tuck pelvis under to feel stretch in hip flexor in addition to the quad 
- Stand close to a walk for support

Standing quad stretch

- 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

Triset

W6/D3 Home - Lower body

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/D3 Home - Lower body

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