Name: Playbook - Sami Bossert - W8/D3 LOWER BODY
Uploaded: 2024-02-23T21:25:11.696Z
Duration: 60 min
Description: W8/D3 LOWER BODY

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

Sherry

Megan

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

Debbi Patton

Ashley Strayhorn

Allison

I’m a sweaty mess. That first set really set the tone. Feeling 🔥

Shannon

This was killer!! Feeling so accomplished! 🤩

Haylie H

I’m hurting already 😮‍💨😅🙌

Britney Lumley

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

LOVE ME SOME LUNGES: 
DOUBLE SQUAT WITH ALTERNATING LATERAL LUNGE
WEIGHTED ALTERNATING CURTSY LUNGE
NARROW LUNGE X WIDE LUNGE COMBO 

SISSY SQUAT CIRCUIT: 
ELEVATED HEEL SISSY SQUAT 
SISSY SQUAT PULSES

STABILITY BALL LEGZZZ: 
BULGARIAN SPLIT SQUAT WITH STABILITY BALL 
STABILITY BALL ROLL IN 

DUMBBELL HAMSTRING CURL - HOME EDITION 

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

Varying lunges in this one, friends! Lateral movements, curtsy movements etc. Let's work all areas of your legs!!

• feet stance slightly wider than shoulder width, toes slightly pointed out 
• hold dumbbell at chest for best movement 
• Perform a 2 quarts then move one feet outward and perform a lateral lunge (one leg is straight while the other is bent)
• Press back up to starting position using the heel of your bent leg 
• double squat again
• Perform the lateral lunge on the other side 
• that’s 1 rep!

Double Squat with Alternating Lateral Lunge

Weighted Alternating Curtsy Lunge

Narrow Lunge x Wide Lunge Combo

Love Me Some Lunges

This circuit is basically a drop set combined with a burn pit. Drop the weight after your full reps of sissy squats and finish with the allotted time frame for the pulses

• With heels on a slightly elevated surface (ie: the edge of the bosu ball) with dumbbell(s) up near chest and with a slightly narrow foot stance 
• Squat down as deep as possible keeping an upright back

Elevated Heel Sissy Squat

• Stay at the bottom portion of the squat during the entire set

Sissy Squat Pulses

Sissy Squat Circuit

• 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)

• Lay on your back, heels resting on top of stability ball with bent knees, arms out to your sides to assist with stability 
• Lift your hips up off the ground, squeeze your glutes and straighten your legs out, heels should still be on the stability ball 
• Keeping your glutes squeezed as you pull your heels back in toward your butt (still on the ball), you’ll feel your hamstring contracting here! 

TIP: the wider your arms are out to your sides, the more stability they’ll provide

Stability Ball Roll In

Stability Ball Legzzz

- Start with knees on a bosu and forearms pressed into the ground 
- Place a light weight in between your feet and squeeze 
- Bend at the knees and bring your feet towards your sits bones 
- Engage the hamstring as you curl 
- Pull navel to spine to keep balance

No BOSU ball? NO worries - grab a pillow or yoga mat and roll it up. It's to keep your knees comfortable and slightly elevated to give that elevation for better range of motion

Dumbbell Hamstring Curl - Home Edition

- 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

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

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

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 🔥

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

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/D3 LOWER BODY

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