Name: Playbook - Sami Bossert - W8/D3 LOWER BODY
Uploaded: 2024-02-23T21:17:06.884Z
Duration: 60 min
Description: W8/D3 LOWER BODY

Susana

I usually avoid front squats and lunges with a barbell but I did it today! 💪🏼

Eileen

Morgan

Leg days are always an absolute burner 🔥

Stacie

Savanna

Rebecca

Heather

My quads are going to be so sore in the best way!

Alainah

Week 8 is not disappointing. I was a little slow with this one but felt very strong and glad I got in the gym for it🏋🏼‍♀️

Michelle VanHoose

Already anticipating walking funny tomorrow 🤣🤣 this was my favorite leg day!!

Amanda

Ciera

I will have a hard time with the stairs tomorrow 😅

Angela

So sad this was the last leg day! Such a good burn with some new moves. Loved it 🍑🍑🍑🥵

Alexandra

Sarah Lucero

Kate

Amanda Palmiotto

DYNAMIC DEEP LUNGE STRETCH 
HIP IR/ER STRETCH
DYNAMIC DEEP SQUAT STRETCH

BARBELL LEG LUNGES:
FRONT BARBELL REVERSE LUNGE
BARBELL STATIONARY LUNGE
EXPLOSIVE LUNGE WITH SLOW DESCENT

BARBELL B-STANCE SLD

1.5 LEG PRESS

HAMSTRING CURL WITH SINGLE LEG DESCENT 

SEATED CALF RAISE 

LEG & GLUTE TRIO 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

- 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

As a warm up, make this stretch more dynamic - which means you can move back and forth slowly every few seconds. Make sure to get a good stretch in

**don’t forget each side!**

- in a deep lunge position with your back knee resting on the ground, shift forward and back so you feel the stretch in your hip flexor and hamstring 
- keep the stretch dynamic and not static

Dynamic Deep Lunge Stretch

LEG WARM & GLUTE ACTIVATION CIRCUIT

- Start with the barbell in front of your chest
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Front Barbell Reverse Lunge

- Place barbell at chest, over crossed arms 
- Position yourself in a lunge position 
- Lower down to the ground with knees bent at 90 degrees - knee doesn’t touch the floor

** Don’t forget each side **

Barbell Stationary Lunge

- Position yourself in a lunge position (one leg at a time) 
- Slowly lower your body down to the ground and then quickly press yourself up 

10 reps each leg

Explosive Lunge with Slow Descent

Barbell Leg Lunges

- Position barbell as you would a traditional deadlift 
- Secure one foot directly under the bar, and the other foot will be behind and on your toes - this foot is meant to be some stabilization but not bearing much weight ** I want that front foot to bear as much weight as possible during this move ** 
- All in one motion, bend your knees as you lower your upper body down and your hips press back a bit
- Lower the barbell nice and close to your leg for best activation 

** don't forget to switch legs !!*

Barbell B-Stance SLD

- Feet slightly wider than hips distance in the MIDDLE of the platform   
- Press feet onto the platform as you straighten your legs and then slowly bend your knees 

** Bend your knees into the squat, perform A HALF REP at the bottom then push up all the way 

- Focus on squeezing the quads as you work
- Feet should stay flat on the platform 
- DO NOT lock knees

1.5 Leg Press

POSITIONING ON THE HAMSTRING CURL MACHINE: 
- Adjust the pad on your calves so it rests comfortably on the back of your calves
- Upon lying on the machine, your knees should be off of the pad completely - your knees need freedom to bend 
- Flex your feet the entire set 

MOVEMENT:
- Bring your heels towards your glutes as you keep your feet flexed 
- Release one leg back down to allow the other leg lower the weight by itself all the way to the bottom of the move 
- Curl the pad back up using both legs

Hamstring Curl with Single Leg Descent

- 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 (20s 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

W8/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

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 !🔥👍🏽

Megan

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

W4/D3 LOWER BODY

W4/D4 PULL DAY

The endurance & cardio workout I didn't know I needed, loved it! 💪💪

VICTORIA

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

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!

W8/D3 LOWER BODY

Community

More workouts from Sami Bossert