Name: Playbook - Sami Bossert - W8/D1 GLUTES & CORE
Uploaded: 2024-02-22T22:56:19.201Z
Duration: 60 min
Description: W8/D1 GLUTES & CORE

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

Michelle VanHoose

Ilse

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

Shannon

Love the combo of core and lower body days. Perfect start to my week 🙌

Britney Lumley

Haylie H

Allison

Great start for the 8th week.. Feeling that burn. .loving it.

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

GLUTE BRIDGE BURN CIRCUIT - HOME EDITION:
DB SINGLE LEG 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 

WEIGHTED DOUBLE 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 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

- 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

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

• 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 - Home Edition

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 ;)

- 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

- 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

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?

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

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. 🔥🥵

Jessica

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

W7/D1 GLUTES & CORE

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

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.

W8/D1 GLUTES & CORE

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