Name: Playbook - Sami Bossert - W7/D1 GLUTES & CORE
Uploaded: 2024-02-15T19:45:27.904Z
Duration: 60 min
Description: W7/D1 GLUTES & CORE

Shannon

Jessica

Allison

Britney Lumley

KANG SQUAT DUMBBELL VERSION
DYNAMIC HIP IR/ER STRETCH 
ROCKING DEEP SQUAT STRETCH

WEIGHTED DOUBLE SUMO SQUAT

GLUTE BRIDGE BURN - HOME EDITION

STABILITY BALL CORE CRUSHER: 
STABILITY BALL PIKE 
STABILITY BALL ELBOW PRESS PLANK
STABILITY BALL PLANK
STATIONARY SIDE PLANK

CABLE GLUTE & CORE CIRCUIT: 
CABLE GLUTE KICKBACK
CABLE DIAGONAL GLUTE KICKBACK
CABLE HIGH TO LOW WOODCHOP

COOL DOWN GLUTES

- Place dumbbell on upper back (holding the top portion) 
- Feet stance shoulder width or slightly wider 
- Lower upper body forward as if you’re performing a goodmorning 
- When your upper body is parallel with the floor, lower your butt down into a squat 
- Lift your butt up from the squat but keep your upper body at the same level - you’ll be back on a good morning position 
- Then lift your upper body back up to starting position 


** goodmorning, squat, goodmorning **

Kang Squat - Dumbbell Version

- 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

- Position yourself down in a deep squat position with feet flat on the floor 
- Slowly rock back and forth and place most of your weight on one leg over the other

Rocking Deep Squat Stretch

Warm up circuit

- Stand in a wide toed out stance 
- Hold a weight in goblet position
- Lower into a squat, reaching parallel 
- Pulse 2x 
- Stand up to full extension

Weighted double sumo squat

For this circuit, utilize a BOSU ball if possible. Use it as a cushion on your upper back for exercise 1 and 2 and then under your stable knee for exercise 3.

• Lay on your back with one foot flat on the ground 
• Bent your other knee and place foot on top of your bent knee
• Place dumbbell on pelvis - on the side of the soon-to-be working leg 
• Press thru your heel and lift your pelvis up off the floor toward the ceiling, squeezing your glutes 
• Slowly lower back down to the ground

DB Single Leg Glute bridge

• Place band above or below knees (below knees is more difficult)
• Bend knees, feet flat on floor and upper back on the ground 
• Spread legs out to meet resistance against band 
• Thrust hips up toward ceiling, pressing thru your heels and pulling in your pelvic floor - squeeze those glutes !

Glute Band Glute Bridge

- Front quadruped, place landmine behind one knee 
- Place hand on hip as you press the other palm into the ground or resting on a bench/chair (as noted in video)
- Lift knee up to the side so it's in line with your hip
- Keep core engaged and hips stable

Dumbbell Side Donkey Kick

Glute Bridge Burn - Home Edition

Let's make this one intense!! If you're here at Week 7 with me, you should be able to rock this circuit out!!

• Place both feet on top of a large Swiss Ball 
• Position yourself on both hands that are wider than shoulder width apart 
• You’re now in a plank with feet on the ball 
• Core is engaged, keep legs straight as you squeeze your core and pull your feet (and the ball) closer to your arms, therefore pressing your butt up to the ceiling 

Modification : bent knees instead of keeping them straight during the movement —> this version is shown in the postpartum core workout this week

Stability Ball Pike

• Place elbows on stability ball 
• Position yourself in a plank position, elbows directly under shoulders 
• Keep core engaged and entire body straight - avoid over arching or under arching 
• HOLD

Stability Ball Elbow Press Plank

- Place elbows on top of the stability ball and maintain a straight line across your body
- Focus on keeping your core tight and engaged and pulling your pelvic floor up

Stability Ball Plank

• BOSU ball or a pillow will help keep your elbow comfortable, but is not necessary 
• Hold the plank for the allotted time
• Elbow should be directly under shoulder, core engaged and hips off of the ground as high up as you can go (a straight line)

30 seconds on each side 

** BOSU ball does NOT need to be used **

Stationary Side Plank (30 seconds each side)

Stability Ball Core Crusher

Grab your foot straps and keep them on your feet thru this entire circuit. You'll pump your glutes up with exercise 1 and 2 and then give your glutes a break during exercise 3 - putting your core thru the grind.

• Secure or anchor band at a low position
• Wrap aqua band around your hand (the one closest to where you anchored your band) 
• Position yourself 2-3 feet away from anchor 
• Squat with hands up near shoulders 
• Twist your torso and punch your arm across your body, core is engaged 

** don’t forget the other side 

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

Banded Crossbody Punch x Squat

- Anchor band in a low position and loop around the knee that is farther away from your anchor 
- From quadruped,  lift working knee towards the ceiling
- Keep shoulders pressed down and hips stabilized

Banded fire hydrants

- Anchor band low 
- Loop band around the foot of working leg 
- Lean forward slightly while keeping shoulders pressed down and hips stabilized 
- Lift working leg in a diagonal line towards ceiling as you engage your core and keep your spine in neutral

Banded forward lean lateral kick up

- Secure both ends of a band to a lower pole or surface
- Lay on the floor with both hands holding the middle of the band, position yourself far enough away from the pole/surface so when your hands are directly above your shoulders, you're feeling tension in your core - the band is already being pulled a bit!

Banded Lying Crunch with 2-Second Hold

Banded Glute & Core Circuit

- 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

- Perform a deep lunge to one side. At the bottom flex your foot on the straight leg - you should feel a nice stretch in your hamstring, inner thigh and calf 
- Slowly alternate to the other side and repeat 
- Each side should take 10-15 seconds to complete 1 round 

40 seconds = 10 seconds each side x 4

Deep Lateral Lunge Stretch with Foot Flexion

- On ground, with a pillow supporting your neck and upper back, bring the knees together and let them drop over to one side 
- Keep your palms face down on the ground for support as you twist

Each side = 30 seconds

Lower body russian twist stretch

Cool Down Glutes

W7/D1 GLUTES & CORE

Everything is great! trying to join the sweat it out challenge ❤️

Megan

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?

Michelle VanHoose

W1/D1 4. How BEST to take photos?

W1/D1 5. How to take measurements?

Super hard for a comeback. But worth every second!

Ryan

Priscilla Velazquez

Been a minute since I’ve done a workout from the app after having my little guy 8months ago. I’ve tried to keep up but it’s been hit and miss. Anyways today felt great!

Beth

W1/D1 GLUTES & CORE

Haylie H

Terri

Felt great! Shoulders and chest will feel it tomorrow!

Allyssa

W1/D2 PUSH DAY

Maritza

My legs were shaking half way through. A GREAT at home leg day!

Kristy Arrowood

Savanna

W1/D3 LOWER BODY

That workout felt so great!  I really loved it all around 🙌

Valerie

W1/D4 PULL DAY

Chelsea

It was the perfect Sunday without!  Loved all the stretching!

Greta full body! Way to end the first week! 🔥🍑

W1/D5 BONUS DAY

Cassy

Your home gym is like a gym gym- would be great if you listed alternatives in suggestions. For example I don’t have the big weight plates for the side work outs. Keep them coming- I feel the burn!

JESSICA

W2/D1 GLUTES & CORE

Super challenging!!! Couldn’t do some stuff yet but will get there one day!

Kimberley Compton

W2/D2 PUSH DAY

Just got back into making workingout a priority and FINALLY made it through a workout and felt stronger!! Loving the workouts!

Katie

Good stuff!! Will definitely feel this workout tomorrow!

Darby Kanter

W2/D3 LOWER BODY

W2/D4 PULL DAY

Perfect combination of moves for a bonus day. Just what I needed!

Favorite Challenge by far! Feel stronger and have more energy! Thank you Sami 😘 (sistay)

W2/D5 BONUS DAY

Great workout! Got my new and improved glute bands yesterday which made it even better 🙌🏻

Faith Smith

That warm up though😫 followed my something like “you can start working out now”🤣

Michelle Searcy

W3/D1 GLUTES & CORE

Gabrielle Krueger

W3/D2 PUSH DAY

Everything about this was killer in the best way possible!  Loving each and every workout!

W3/D3 LOWER BODY

Arms feel amazing,  those stretches at the end were the real winner!!

W3/D4 PULL DAY

Really loved the combination of exercises. Felt like a nice little full body 🙌

W3/D5 BONUS DAY

Hardest workout of this challenge yet. I had to take longer rest and stretch before the end of those bulgarians. 🔥🥵

W4/D1 GLUTES & CORE

Feeling strong. I have to improvise with incline bench sets. Doing what I can.

Jessica Hauptmann

W4/D2 PUSH DAY

Angela Sekerak

W4/D3 LOWER BODY

I am feeling it!  My back feels great already from it!

W4/D4 PULL DAY

Great little burner. Definitely able to add this to another day. 🥵

Love the bonus days. They are shorter time wise but such a great full body burn.

I was like oh it's gonna be easy bonus day this week.. but wow! So sweaty.. way to go to finish Week 4.

W4/D5 BONUS DAY

Here we go again my glutes are on fire!🔥

W5/D1 GLUTES & CORE

Feels so great! My arms are sexy now ahahaha.

Even with little to no motivation today, felt stronger in the end!

W5/D2 PUSH DAY

What an incredible leg day!! My legs/glutes are toast!🤪

Rachel Ball

My weakness leg days but this one, I loved it! Feeling stronger..💪

W5/D3 LOWER BODY

Upper body days are quickly becoming my favorite

Favorite pull day yet!!😮‍💨🙌🏼

It was a high intensity pull day for me.. great gains..

W5/D4 PULL DAY

I was dripping sweat for this full body and I was loving this workout!! I do it again🥵🙌🏻💪🏻🔥

Loved this- no equipment! Great full body and sweat

W5/D5 BONUS DAY

That donkey kick superset had my glutes SCREAMING

Took a rest for 3 days and back at it today... Feels so great!

Took me 2x the time it would have at the gym bc of my little at home workout partner but it got done 😮‍💨

W6/D1 GLUTES & CORE

I need to go heavier next week but this was still a great one!

Feels so good.. Arms are shaking but stronger💪

Loved the layout of the set. My shoulders are burning the good burn.

W6/D2 PUSH DAY

Oh my my legs are shaking! But I loved it!

W6/D3 LOWER BODY

Feeling so much stronger with band exercises! Time to go to a harder band

W6/D4 PULL DAY

This was a heart rate elevator! 🥵 Great work out with only dumbbells!

W6/D5 BONUS DAY

Great, challenging workout. Week 8 is sure bringing out the best of me💪🏻🥰🙌🏻

W7/D2 PUSH DAY

Saving this one for later. WOW absolutely loved it. 🔥hammies lit up 🔥

Sherry

Ashley Strayhorn

I love unilateral work so much. The Bulgarians were insane and the calf raises killed 🥵

W7/D3 LOWER BODY

I can’t believe I never used to like upper body days!  This workout was great!

Good pull day and used my heaviest bands. Feeling good!

W7/D4 PULL DAY

Loving my sweat.. What an intense workout.

I feel like that puts a whole new meaning to full body workout.

W7/D5 BONUS DAY

My favorite glute and core day!! I used the heaviest weights I had at home. Feeling great!💥👏🏻🙌🏻

Ilse

I don’t typical love a leg day but I LOVED that workout. Felt strong on the stability ball.

W8/D1 GLUTES & CORE

Great arm pump...they are jello right now!

Amanda

I greatly underestimated that workout. Arms are burning good

W8/D2 PUSH DAY

This workout was absolutely killer! My legs are shaking. Saving this one for future!!!

Wow! What a great last leg day! This might be my favorite workout of the whole challenge.

Debbi Patton

W8/D3 LOWER BODY

Favorite program ever!! Thank you for these incredible workouts, Sami! You rock!!

Not my best but I got it done and I liked this workout 🙌🏻

Done! A few days late because life so beyond proud of myself to stick with this 8 week program!

W8/D4 PULL DAY

This was harder than it looked. Great full body as usual. Bittersweet ending to this 8 weeks!!🎊🙌🏻

What a challenge! amazed i completed it! Love the full body days

What a way to end the challenge.  So bittersweet.  Loved this bonus day so much.  Will definitely be repeating this challenge.  Loved the workouts.

W7/D1 GLUTES & CORE

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