Name: Playbook - Sami Bossert - W6/D3 LOWER BODY
Uploaded: 2024-02-09T05:16:12.541Z
Duration: 60 min
Description: W6/D3 LOWER BODY

Susana

VICTORIA

Had to end early bc of a toddler but still finished up at home

Stacie

Tried to really push the failure reps on this and I'm already feeling it 😮‍💨

Alainah

Megan

I put this off all week because it has my least favorite exercise in the world well 2 of them walking lunges and front hold squats. But got it done!!! Dusted that shit! 💪🏼

Rebecca

Angela

Ciera

Sarah Lucero

Fighting Flu A and about 75% today, but I think this one would have kicked my butt healthy too 😂😅 I mixed some of the home version to this one to knock it out in the garage!

Amanda

I really do love the incorporation of machines too! Great leg day!

Lauren Braxton

Kate

Amanda Palmiotto

WARM UP: 
WALKING LUNGE - BODYWEIGHT
WEIGHTED SQUAT WITH ALTERNATING CURTSEY LUNGE
DYNAMIC DEEP LUNGE STRETCH 
HIP IR/ER STRETCH
DYNAMIC DEEP SQUAT STRETCH

BARBELL WALKING LUNGE

BARBELL FRONT SQUAT

BARBELL DL + HALF

SEATED CALF RAISE

LEG & GLUTE TRIO STRETCH

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

30 reps is total reps which means (15 reps on each side)

Walking lunge - bodyweight

- Holding a weight in goblet position (weight being held near your chest)
- Lower into a single squat, driving through your heels to stand up
- Step one foot back, crossing behind the other
- Lower down to parallel
- Step back up to starting position and repeat on the opposite side

20 reps = total 
1 squat, right curtsy lunge = 1 rep
Then the other side is 1 rep

Weighted squat with alternating curtsey lunge

- In a deep lunge position, place you back knee on the ground 
- Tuck your pelvis under to access your hip flexor 
- Shift your weight forward and back (slowly)

Dynamic deep lunge stretch (20 sec each side)

- Sit your butt on the ground, knees bent in the same direction at 90 degrees 
- Flip knees back and forth as you sit into the position a this is internally and externally rotating your hip joints (hence the IR/ER in the name)

Dynamic Hip IR/ER Stretch

- toes pointed out and wide stance, squat down deep while keeping back upright
- with your elbows, press knees out and feel your inner thighs stretch
- slowly lift your hips up behind you and back down toward the ground

Dynamic Deep Squat Stretch

Warm up

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Reps = total reps (ie: 10 reps = 5 on each leg) 

For reference: I am using 35lbs on each side of the 45lb barbell = 105lbs for 10-15 total reps

Barbell Walking Lunge

- Place the barbell in front of you close to your clavicle 
- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel with your knees
- Hold the bottom squat for 2 seconds 
- Push through your heels to stand up
- Keep your core engaged

Barbell front squat

** Increase the weight with every set until the last set and you'll drop the weight 50% and performa AMRAP (as many reps as possible) 

- Stand with feet hips distance apart 
- Hinge at the hips as you lower barbell towards the ground 
- Lift up about half way and then lower towards the ground to complete a full deadlift 
- Track barbell along the front of your legs as you lower

Barbell dl + half

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Seated on the leg extension machine, adjust settings to allow a comfortable range of motion (lower pad situated at your ankles, seated on the seat to allow your knees to bend comfortably) 
- Slowly lift your feet up (flexed feet) and hold the top for 2-3 seconds

Seated quad extension

- Sitting on machine, let heels hang off padded surface 
- press toes into padded surface and lift heels up, contracting the calves

Seated calf raise

- toes pointed out and wide stance, squat down deep while keeping back upright
- with your elbows, press knees out and feel your inner thighs stretch

Deep squat stretch

- 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 (each side)

- Lay on ground with pillow propped underneath head and upper back 
- Bring one foot flat of the floor and extend opposite leg towards the ceiling 
- Grab behind the thigh, knee or calf to stretch 
- Take deep breaths

** Don’t forget each side

Hamstring stretch with foot flexion

Leg & Glute Trio Stretch

W6/D3 LOWER BODY

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

Darby Kanter

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 🙂

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 😮‍💨

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

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/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

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/D3 LOWER BODY

Community

More workouts from Sami Bossert