Name: Playbook - Sami Bossert - W8/D4 PULL DAY
Uploaded: 2024-02-24T04:17:14.035Z
Duration: 60 min
Description: W8/D4 PULL DAY

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

Rachel Ball

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

Michelle VanHoose

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

Jessica

Loved this- such a good feeling! Love the bursts of cardio in between sets 👏🏻🏋️‍♀️

Allison

Amanda

I have been converted to loving upper body days because of you, Sami!  I thank you for that.  Loved today sad it’s all coming to an end

Britney Lumley

Loved it! Finished the challenge stronger and healthier.. Gotta squeeze in the bonus day tomorrow.

Shannon

Haylie H

CARDIO OPTION - 5 MIN

BENT OVER DUMBBELL ROWS
SEATED BENT OVER FLOW

ALTERNATING JUMPING LUNGE WITH PULSE 

LYING OVERHEAD ARM EXTENSION
CONCENTRATION CURL 
SEATED BENT OVER FLIES
BICEP CURL HOLD WITH SLOW DESCENT

JUMPING JACKS 

BICEP CRUSHING DROPSET:
SEATED EXTERNAL ROTATION PRESS
SCARECROW CURL
WIDE HAMMER CURL

BACK & BICEP STRETCH

- Max heart rate of 50-65% of Max heart rate

- Cardio of choice, Cycle , walk, elliptical, .....

Cardio Option

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back
- Keeping neck long and shoulders down, lift up and back with your elbows

Bent Over Dumbbell Rows

- Bent over from the seated position, focusing on your rear delts
• Dumbbells in hands, palms facing back.
• Bend at your elbows and lift dumbbells up and to the side, keeping shoulders down and neck relaxed 
• slowly relax your arms back to starting position

For reference I’m using 15lb dumbbells but if this move is in a triset, make sure to use lighter weight

Seated Bent Over Flow

Superset

- Drive front heel into ground in lunge 
- Pulse once before switching sides  
- Try to keep a 90 degree angle at the front knee

Alternating jumping lunge with pulse

• Lying flat on a bench or the floor, place a heavier dumbbell in your hands (maybe 15+ lb dumbbell)
• Keep a slight bend to you elbows and make sure your upper back is pressed into the bench or floor 
• Slowly lower the dumbbell back and behind your head - you should feel your outer and upper back
• Slowly pull the dumbbell back to starting position

Lying Overhead Arm Extension

- Sit on bench 
- Place weight in one hand and elbow on knee to start 
- At the bottom (eccentric contraction), the palm faces the bench 
- At the top (concentric contraction), the palm faces working arms shoulder

** don’t forget other arm **

Concentration curl (twisted grip)

• Seated and bent forward, light plates in hands, palms facing inward
• Bend at your elbows 45 degrees max 
• Lift plates up and out to the side, keeping shoulders down and neck relaxed 
• slowly relax your arms back to starting position

Seated Bent Over Flies

- Hold handles with palms facing up
- Curl both arms and maintain a 90 degree at your elbow during this entire set
- Slowly straighten one arm down and curl back up to 90 degrees 
- Switch arms

Dumbbell Bicep Hold with Alternating Release

Quadset

• Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head 
• Immediately reverse the motion by jumping back to the starting position
• Increase speed as you feel comfortable
• Keep your core engaged and be light on your feet ! Keep a slight head to your knees

Jumping jacks

This one is a great drop set ! Be sure to choose a weight that you can perform around 30-35 total reps for the 3 combined exercises. 

The first two moves involve your shoulders and are a bit further out from your midline so remember light weight is recommended and the perfect amount of intensity

- Seated with dumbbell in each hand, bend your elbows for a 90 degree angle and tucked into the sides of your body 
- Hold dumbbells with palms facing up, thumbs will be facing out 
- Keeping elbows close to your body, rotate the dumbbells outward til they reach your sides then press the dumbbells out and up (your arms will almost be straight but still keep a bend to your elbows) 
- Slowly reverse the movement back to starting position

Seated External Rotation Press

- In a seated position with dumbbells in hands, raise arms out to your sides until they are parallel with each other and perpendicular to your midline (spine) 
- Palms facing up, curl the dumbbells toward your shoulders - keeping your upper arm steady

Scarecrow Curl

- Seated with dumbbell in each hand and thumbs facing the ceiling, move hands out wide 
- Curl dumbbells up to your shoulders and then slowly release back down to starting position

Wide Hammer Curl

Bicep Crushing Dropset

- Holding onto a stationary surface
- Hinge forward until your torso is parallel to the ground
- Sit back, stretching your back and shoulders

Static pole stretch

- Clasp hands behind back and open up through the shoulders and pecs
- This move can be done seated or standing

Shoulder + chest stretch

- Starting on your knees (butt up in the air) and with a flat back, reach your hands straight out in front of you
- Press into the ground to feel your chest stretch and back elongate

High Butt Child’s Pose

Back & Bicep Stretch

W8/D4 PULL DAY

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. 🔥🥵

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!🤪

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

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!

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

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/D4 PULL DAY

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