Name: Playbook - Sami Bossert - W8/D1 GLUTES & CORE
Uploaded: 2024-02-22T22:56:10.254Z
Duration: 60 min
Description: W8/D1 GLUTES & CORE

Susana

Paula

Angela

Killer workout! Glutes are burning for sure after this!

VICTORIA

What a way to start the final week of this challenge! Booty BLAST 💥

Amanda

Megan

Ciera

Alainah

These days always remind me to be on time!

Rebecca

Best for last?! Such a good glute day! One of my favorites! Not ready for this to end 😭🥰🥰🥰💪🍑

Alexandra

Sarah Lucero

Great glute 🍑 work for the last week of this challenge

Kate

KANG SQUAT
GLUTEBAND HIP THRUST 
GLUTEBAND HIP THRUST HOLD WITH ABDUCTIONS
STANDING CARS STRETCH
DYNAMIC DEEP SQUAT STRETCH

GLUTE BRIDGE BURN CIRCUIT:
BARBELL GB GLUTE BRIDGE
GLUTE BRIDGE PULSES
GLUTE BAND GLUTE BRIDGE

INTENSE CORE CRUNCHER:
SWIMMERS CRUNCH
ALTERNATING LEG RAISE
SCISSOR KICKS
BEAR PLANK WITH ALTERNATING TOE TAP
LYING FULL BODY STRETCH 

BARBELL SUMO SQUAT
STANDING WEIGHTED HIP ABDUCTIONS

STABILITY BALL CORE & GLUTES:
BULGARIAN SPLIT SQUAT
PLANK
FROG REVERSE HYPERS

SEATED FIGURE 4 STRETCH 
STATIC  DEEP LUNGE STRETCH

- Place barbell on upper back like you’re going to perform a squat
- 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

- With glute band above knees, legs spread out enough to feel resistance against the band and toes slightly pointed outward 
- Lower butt to the ground and as you squeeze your glutes, lift your hips up to where your entire mid-body is in line

Gluteband Hip Thrust

- Glute band above knees, get into the hip thrust position while you spread your legs wide enough to feel resistance against the band, toes pointed out slightly 
- Maintain the top position, squeezing your glutes the entire time
- Spread your knees outward as you feel resistance on the glute band

Gluteband Hip Thrust Hold with Abductions

** CONTROLLED ARTICULAR ROTATIONS ** 

• Standing and holding onto something for stability
• Place all weight on one leg as you lift your other knee up in front of you (as you keep a flexed foot) as high as possible
• As soon as you hit the top height with your bent knee, begin rotating your knee outward all the way to the back and lower your knee back to starting position - keeping foot flexed ! 
• Slow and steady in this movement, keep core engaged !

Standing Hip CARS

- 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 circuit

S1 is your warm up set. S2 and S3 I want you to increase your weight as much as possible to safely and effectively complete all 8 reps. Then drop the weight back down for S4 and perform as many reps as possible

• Place gluteband above (or below) knees
• Knees bent and feet flat on floor with barbell resting on pelvis, back on the floor
• Secure bar on your hips as you press your hips up, squeezing your glutes 
• Press thru your heels and keep chin tucked 

Increase your weight with each set (5-10lbs). Reps decrease accordingly

Barbell GB Glute Bridge

Complete this version using the barbell that you're using for this circuit. Otherwise, this is a video demo of the home option

• Maintain the thrust at the top by drop down just slightly and then press back up!

Glute Bridge Pulses

• 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

Glute Bridge Burn

Don’t let this fool you, just because you’ll be enjoying this circuit on the ground doesn’t mean it’s cake 😉

- Lay on the ground with knees bent and feet flat on the ground 
- Place hands together as if you plan to dive into a pool - straight arms and bring them back behind your head to start
- Keep arms steady as you use your core to bring your upper body up and forward toward your knees 
- Keep your lower back touching the floor at all times

Swimmers Crunch

- Lie on your back, keeping legs straight 
- Bring your head up off the ground as you draw your ribs to your hips to engage your core 
- Slowly bring one straight leg up over your chest, use your hands to hold your leg in that position for 2 seconds
- Alternate legs

Alternating Leg Raise

- Lay in your back with legs straight up in the air
- Draw your ribs to your hips in a crunch hold while your head stays off the ground - this will help keep your lower back on the floor during this move
- With pointed toes, spread your legs out quickly and criss cross them then back outward l
- Perform this scissor kick motion as you slowly lower your legs toward the ground and then back up 

** if you find your lower back is coming off the ground as you lower your legs down to the ground, you’re going too far down. 

This move is quick but controlled

Scissor Kicks

- Start in quadruped with knees hovered above the ground (bear plank) 
- Bring one hand to opposite foot as you bring knee into your chest 
- Repeat tap on other side and return to bear plank 
- Lower triceps towards the ground into a half pushup (squeeze elbows into side body as you lower)

FB - Bear Plank with Alternating Toe Touch

- Lie on your back on the ground and stretch your arms out behind you with your legs stretched out, toes pointed 
- Feel that amazing stretch!

Lying Full Body Stretch

Intense Core Cruncher

This one is for your outer glutes (and inner thighs ;)

S1 is a warm up, S2 and S3 I want you to give me your heaviest weight you can to accommodate these reps safely and effectively. 


- Start with a wide toed out stance and a barbell at your feet
- Bend at your knees and lower your body closer to the barbell, back straight and core engaged - you’ll feel as though you’re leaning backward into the squat a bit
Shoulders away from ears 
- Grab onto bar (whichever hand hold is most comfortable for you) 
- Press up thru your heels and lift yourself and the barbell up to standing position - keeping knees pointed outward
- Thrust your hips forward slightly and squeeze your glutes at the top 
- Slowly lower yourself back down

Sets 1 and 4 will require lighter weight to accommodate the higher reps!! Add more weight to the middle sets!!

Barbell Sumo Squat - Low Bar

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

Kneeling weighted hip abduction

Lateral Glute Circuit

Grab a stability ball and let's have some fun!! Make sure to use a proper weight that you have available for exercise 1. You can also move yourself to a private area in order to feel comfortable performing exercise 2.

• Hold one hand onto steady surface and other hand holding a dumbbell
• The front leg on the floor should be the same side with the hand holding the dumbbell 
• Place other leg resting on top of the stability ball - this leg will hold no weight whatsoever 
• From starting position at the top, you’ll bent your front knee, lean your upper body forward and lengthen/stretch your back leg over the stability ball 
• You should have all of your weight in your front leg, you should feel a nice stretch in your back leg (pelvis / hip region) 

** don’t forget each leg **

Bulgarian Split Squat with Stability Ball (forward leaning)

- 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

- Lay on top of a large stability ball . Separate legs around the ball, bend knees and bring ing balls of feet together in the center 
- Pressed your feet together as you raise them up to the sky, squeezing your glutes 
- Best practice to avoid lower back pain —> relax your neck and lower your head all the way down to the ground, this way you’re just focusing on pressing your feet together and squeezing your glutes

Stability Ball Frog Reverse Hypers

Stability Ball Core & Glutes

- Sit on an elevated surface or sit on the ground and cross one foot over opposite knee as you open through the hip 
- Grab foot and press knee open to deepen stretch

Seated figure 4 stretch (12 each side)

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

** Don’t forget the other side! **

Static deep lunge stretch (25 sec. each side)

Cool down

W8/D1 GLUTES & CORE

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

Darby Kanter

Amanda Palmiotto

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

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

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 😮‍💨

Stacie

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/D3 LOWER BODY

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

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! 💪🏼

W8/D1 GLUTES & CORE

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