Name: Playbook - Sam Sweeney - 7/19 Lower Body Strength [glutes,quads,hamstrings,calves]
Uploaded: 2024-03-04T17:09:26.051Z
Duration: 65 min
Description: 7/19 Lower Body Strength [glutes,quads,hamstrings,calves]

Melissa

Teresa Rogers

Lisette

Libby

Been struggling with my squats and it's starting to feel better and more confident doing it 💃 was soaked af the whole time lol

Shaky legs and metabolism is jacked! Happy girl!!

Erin

First day back after a 2 week vacation and I was not prepared for that 🥵🥵🥵

Anne

I only have 40-45 min to workout in the mornings so I stopped after the hip thrusts and sprinters but still got a really good sweat

Megan

Becky

Melanie

Dena

Caleigh

Took me about 90 minutes and I’m strapped for time in the gym. I may need to cut out sets in the future.

Nicole

Squat central right here!! Already excited for next week 🤩

😅 that was amazing.  Challenging just the way I like it ⭐️ 🌟🌟

Laura

Really tried to focus on form and quality reps today. Legs are jello and I’m feeling strong!

Katie

Andrea

yangBAE

Warit

Leticia

Flav

Morgan

Janelle

Jenn

Steph

I think that was the most I’ve sweat in a LONG time. Wooo those legs man

Meghan

Wow! This was intense. Covered in sweat and hard work! Thanks! ❤️💪🏼

jenn myers

Courtney

Marla Sagatelian

Regina

Kanchan

Heather

Stacey

Lakshmi Neelesh Nimmagadda

Goodness I’m out of shape ! No more excuses!

Sara Etienne

Breenna Davidson

Hayley

Lydia

Connie

Tonka

Susan

Shannon

This was killer! I can’t Wait to be sore tomorrow. 🥵

Missy

Overall great! Lots of lunges sometimes they can hurt my knees

Stephanie

I didn’t have a chance to finish it all but it killed! Thanks Sam! :)

Haley Papineau

Jessica

Robin

[Challenge Week 1/Day 2]

Happy Tuesday! 

Warm Up: foam roll, lower body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

Suggested Accessory Equipment: Large Loop Band

*Remember to track your primary movements and AMRAP movements starting today! 

Click the ‘start now’ button to find the training day overview

Lower Body Strength [Glutes, Hamstrings, Quads, Calves]: 

1. Back Squat: 4S/5-7R [+1 warm up set]

2. Front Squat: 3S/6-8R [+1 warm up set] 

Compound Set: 
3A. Banded Dumbbell Romanian Deadlift: 3S/10R, 8R, 6R
3B. Dumbbell Step Ups: 3S/10R, 8R, 6R each side 

Compound Set: 
4A. Barbell Glute Bridge: 3S/8-10R 
4B. Dumbbell Reverse Sprinter Lunge: 3S/6-8R each side 

Compound Set: 
5A. Seated Calf Raise: 3S/10R
5B. Barbell Walking: 3S/10R total 

Burnout: 1 Minute AMRAP: Bench Reverse Hyperextensions

7/19 Training Day Overview

Warm Up Sets: 1S
Rep Range: 5-7R 
Tempo: power
Modification: Smith machine back squat

*remember to track your reps/sets/weight each week so you will be able to refer back and track your progress from week to week. 

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- grip the bar wider than shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by pulling the bar into your traps and stand up as you lift the barbell off the rack.
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be whatever is most optimal for you to achieve the best quality reps.
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core. 
- push your hips back, bend your knees [and push them out] as you lower into a squat. 
- lower into a full range of motion squat [90 degrees or below]
- drive your feet through the floor and press up
- snap your hips in and return to the upright and standing position. 
- exhale at the top of the rep and reset your breath. 
- chest should be upright and facing forward throughout each rep. 
- keep your knees in line with your toes. 
- the bar should travel in a straight line up and down as you lower and press.

Barbell Back Squat

Warm Up Set: 1S
Rep Range: 6-8R
Tempo: power
Modification: hack squat [machine squat], or goblet squat 
*whichever modification you choose, be consistent with your choice so you are able to refer back and track your progress.

*remember to track your reps/sets/weight each week so you will be able to refer back and track your progress from week to week. 

Warm Up Sets: 2S
Rep Range: 2-4R
Tempo: Power
Modifications: Goblet Squat or Hack Squat [whichever modification you use, be consistent with your choice over the next 8 weeks so you are able to track your progress.]

**You may choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

Set Up: 
- position the barbell on the rack so it is slightly below shoulder height. 
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar] and connect the barbell to your front delts, high chest [below your collarbone]
- rotate your elbows up until palms are facing up and elbows are pointing forward
- pin your arms here to create a stable shelf for the bar to rest on. 
- tuck your chin and pull the bar into your high chest/neck, this will help secure the barbell in place. 
- stand and lift the barbell off the rack and step back ~3 steps. 
- take a hip width or just outside of hip width stance, toes forward or just slightly out [this will depend on your personal body mechanics and mobility]. 
- use a tripod foot [cement the base of big toes, little toes, and heel to the ground]

Execution: 
- take a big, diaphragmatic breathe in, hold the brace in your core
- push your hips back and bend knees as you lower into a squat position [90 degrees or below]. 
- once in a full squat, drive your feet through the ground and stay upright as you press up into a standing position. 
- exhale at the top of the rep and reset your brace each time. 
- knees should stay in line with the toes and chest should stay upright throughout.

Barbell Front Squat

Rep Count: 10R, 8R, 6R
Tempo: steady 
Modification: no band, kettlebell Romanian deadlifts

Set Up: 
- loop a large loop band around a rack [or something sturdy]
- position dumbbells out in front of the band. 
- face away from the rack and step into the band
- position the band at your hips and step forward until you can feel the tension of the band pull you back. 
- plant your feet firmly on the ground, use tripod grip, to secure your feet to the ground. 
- depress your scapula and contract your lats to keep the dumbbells close to your body 
- tuck your chin and keep your head, neck, and spine in line. 

Execution: 
- push your hips back and lower your dumbbells towards the ground 
- as your dumbbells pass your knees bend slightly them slightly and push your hips back as far as they will go. 
- when you’ve reached a full stretch in your hamstrings and glutes [~dumbbells lowered to mid shin/just below your knees] drive your feet through the ground - push your hips in as you raise your torso back to the upright position. 
- contract your glutes at the top of the rep

Banded Dumbbell Romanian Deadlift

Rep Count: 10R, 8R, 6R each side 
Tempo: steady 
Modification: no weight, lower bench/box.

Set Up: 
- grip a dumbbell in each hand and stand in front of a box or bench. [neutral grip on the dumbbells, palms facing in]
- bend one leg and plant your foot up on the bench or box. 
- contract your lats to help keep your dumbbells close to your sides
- drive your ribs down and brace your core

Execution: 
- press down through the top foot and extend your leg as you step your back foot up to meet the top foot on the top of the bench. 
- plant the back foot on top of the bench and pause to stabilize. 
- keep the original foot planted on the top of the bench and step the other foot back down to the ground with control 
- pause to stabilize at the bottom of the rep before continuing reps. 
- keep your chest upright and spine neutral throughout each rep. 

-

Dumbbell Step Ups

Compound Set

Rep Range: 8-10R
Tempo: steady 
Modification: dumbbell glute bridge.

Set Up: 
- load a barbell with appropriate weight  [rubber plates]
- sit on the ground in front of the barbell and extend your legs
- reach forward to grip the barbell with a pronated grip and roll the bar over your legs and in line with your hips. 
- lie your torso back until your back is pressed against the ground. 
- bend your legs and plant your feet firmly on the ground
- scoot your heels as close to your glutes as you are able. [grip the ground with tripod feet]
- lift your hips just enough to connect them to the barbell
- press down on the barbell with your hands to secure the barbell to your hips. 

Execution: 
- drive your feet through the ground and lift your hips in a bridge motion
- when you reach full hip extension, contract your glutes. 
- lower your hips down with control until the plates of the bar tap the ground. 
- keep tension on your glutes. 
- keep knees in line with your toes.

Barbell Glute Bridge

Rep Range: 6-8R each side
Tempo: steady

Set Up: 
- grip a dumbbell in each hand and stand with feet together. 
- tuck your chin and keep your head, neck, spine neutral. 
- drive your ribs down and brace your core. 

Execution: 
- keep one foot planted on the ground and step the other foot back
- as you step back bend both knees, push your hips back, and lower the dumbbells on either side of your front leg. 
- as you lower the dumbbells lean your torso forward, towards your front leg [keep spine neutral] 
- lower until you reach a 90 degree angle in your front leg [or until your back knee taps the ground] 
- press your front foot through the ground, step your back foot forward, and raise your torso as you return to the standing position with feet together
- do all reps on one leg before moving to the other leg.

Dumbbell Step Back Sprinter Lunge

Rep Count; 10R
Tempo: steady
Modification: seated calf raise using a plate resting on your legs for load and position your feet on the edge of a plate to create a deficit [allow the heels to fall below the plate/stretch the calves]

Set Up: 
- sit on the edge of the calf raise seat
- adjust the knee pad so it is pressing into your quads
- position the balls of your feet on the platform, heels hanging off, toes pointing forward. 
- tuck your chin and grip the handles of the machine

Execution: 
- drive down through the balls of your feet and lift your heels
- when your heels are raised as high as they can be, contract your calves
- lower your heels with control until your calves are in the fully stretched position again.

Seated Calf Raise

Rep Count: 10R total 
Tempo: steady 
Modification: dumbbell walking lunges

Set Up: 
- load the barbell with no weight/appropriate weight
- grip the barbell just outside shoulder width and pull yourself under the bar
- secure the barbell to your mid/high back, drive your elbows down [lats engaged]
- lift the barbell off the rack and step forward

Execution: 
- begin with feet together
- slowly step one foot forward and plant it on the ground in front of you. 
- bend both legs and lower into a split squat position [90 degree bend in both legs- or until back knee taps the ground]
- drive your feet through the ground and step the back foot forward and immediately into the next rep. 
- keep your chest facing forward throughout
- stabilize between reps if needed.

Barbell Walking Lunges

Time: 1 minute
Tempo: steady 

*make sure to to track the number of reps you complete in 1 minute so you are able to refer back in weeks to come. 

*as many reps as you can get within 1 minute.

Set Up: 
- position yourself in a prone position on a flat bench so your hip crease is at the edge of the bench, legs hanging off the bench. 
- push your chest/hips into the bench and grip the sides of the bench with each hand. 
- bend your legs in a 90 degree angle, flex your ankles 

Execution: 
- drive through your heels as you lift through your glutes and extend your legs 
- when your heels are in line with your glutes, contract your glutes. 
- as you lower your legs bend them back to the 90 degree angle at the start of each rep.

Burnout: 1 Minute AMRAP: Bench Reverse Hyperextensions

7/19 Lower Body Strength [glutes,quads,hamstrings,calves]

4/27 Full Body or Optional Rest Day

Ashlee

Jody

Lorena

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Serena

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

Michelle Zabin

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

7/19 Lower Body Strength [glutes,quads,hamstrings,calves]

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