Name: Playbook - Sami Bossert - W6/D3 Thursday: Legs {Home}
Uploaded: 2023-03-01T18:04:10.897Z
Duration: 45 min
Description: W6/D3 Thursday: Legs {Home}

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

Kelley

Nicole

Arlenis Dominguez

woooh, that Bulgarian fire circuit… description is 💯 correct. 😮‍💨😮‍💨😮‍💨

Sondra

Marilyn Valdivia

Out of all the sets, the one I thought I wouldn’t make it through was the last one! Sheeesh!

Jennifer O

Hannah

Wow talk about a last leg day. I was shaking before I even got to the tri set

Kassandra Soto

My legs were shaking so bad during the splits squats sets 😅😅😅😅 It was fun 🦵🏼🔥🤣

Sarah

Favourite leg workout yet! Loved it all!!

Lisa

Michelle

Briana

that bulgarian tri set took me out ☠️☠️ everything hurts so good!!!

Saryn Johnson

Dorothy Surfus

Gaby Mascorro

Allison

Bianca

My legs are burning from that superset burnout 🔥🔥

Jessica Hauptmann

Gabrielle Krueger

Gina

Don't let the no weights fool you on the superset burnout 😵‍💫🥵

Leticia Lopez

Still sore from mondays workout. This was a killer😅

Ashley

Wow did I underestimate that one! Should a good burn! Love all of these workouts, I’m addicted 🔥🔥🔥💪🍑

Alexandra

Chelsea

Another great leg day I didn’t think I was going to finish. My legs are a little wobbly!!🙌🏻🔥

Michelle VanHoose

TH : LEGS					

WARM UP CIRCUIT: 
- HIP HINGE SQUAT COMBO 2 x 10		
- ALTERNATING IN & OUT SQUATS 2 x 8 (EA)
					
- GOBLET SQUAT 4 x 15, 15, 20, 20
					
- ROMANIAN DEADLIFTS (DUMBBELLS) 3 x 15, 18, 20		
					
- BULGARIAN FIRE CIRCUIT 3x 
					
SUPERSET BURNOUT:
- SIDE LYING DUO HIP ABDUCTION 3 x 15 (EA)
- SIDE LYING STRAIGHT LEG KICK UP 3 x 25 (EA)

- Lower upper body as you push your butt out slightly
- As your upper body reaches the bottom, lower your butt down into a squat and pull your back upright 
- Press up from the squat to standing position.

Hip Hinge Squat Combo

Alternating In & Out Squats

Warm up circuit

• hold weight at chest, feet slightly wider than shoulders and toes slightly pointed out 
• engage your core, inhale and lower your body to the ground into a deep squat (keeping your back straight) 
• press thru your heels and lift yourself up to standing position

Goblet Squat

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

** go heavier the first set and drop the weight with each consecutive set as the reps increase

Romanian Deadlifts (Dumbbells)

Perform 1 full set of Bulgarian split squats and pulses on ONE LEG and move onto the Bulgarian SLD right away . THEN move to the other leg and repeat.

• Keep a slight bend at the front knee, back foot  on an elevated surface 
• Come straight down until your reach shin height 
• Pull back up pressing your heel into the floor 
• Complete the reps for both legs

Dumbbell bulgarian split squat

• stay at the bottom half of the Bulgarian split squat and perform pulses 

** don’t forget other side **

Deep Bulgarian Squat Pulses

• position yourself in a Bulgarian split squat position 
• slowly lower your back down as you push your butt back just slightly, keeping a slight bend to you knee 
• keep your core engaged and make sure to keep your back flat 

** don’t forget your other leg **

Bulgarian Deadlift

Bulgarian Fire Circuit

Complete both exercises with one side then switch to the other

• lie on your side with knees bent and top leg directly on top of the bottom leg 
• elbow on the floor 
• lift your hips up off of the floor while you simultaneously lift your top knee up toward the ceiling 
• keep your core engaged, shoulder directly over elbow 
• avoid momentum and squeeze your glutes to complete the movement 

** don’t forget each side! **

Side lying duo hip abductions

- Lie on side with pillow supporting upper body 
- Stack hips, keep bottom leg bent and extend top to the side 
- Lift leg up and down

Side lying straight leg kick up

Superset burnout

W6/D3 Thursday: Legs {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 ♥️♥️♥️

Susan Coleman

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}

Skye Beasley

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 💪🏽

Megan

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}

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

Debbie Ashmore

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

W6/D2 Tuesday: Back & Arms {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/D3 Thursday: Legs {Home}

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