Name: Playbook - Sam Sweeney - 8/13 Lower Body Hypertrophy [glutes, quads, hamstrings]
Uploaded: 2024-03-04T17:09:26.129Z
Duration: 65 min
Description: 8/13 Lower Body Hypertrophy [glutes, quads, hamstrings]

Louise

Nicole Olsen

A great way to start off this week 💪🏼💪🏼 aka jelly legs

Taylor Willman

Becky

Flav

Amanda

Great workout as always! Sweating bullets!

Stephanie

Brittney

I too am su glad i didnt pass on this leg workout. Twas brutal!! So proud of myself for not being a scardy cat..LOL!! Thanks Sam for this killer leg workout it never disappoints

Jessica

So so glad I came back and did this one. Your leg days are truly unparalleled. THANK YOU!

Audry

Leg day on the weekend is always amazing.

Jennifer

Anna

Morgan

The goal this workout was so be so mindful each and every set. It was one of the best workouts I’ve had in a while.

Melanie

christipher

Quad damn!! 🔥 Who needs to walk properly anyway...? 😅 High rep squats followed by squat iso holds followed by curtsy squats and then lunges?! Loved it!!

Tonje

Arielle

Katie

Sammi

It’s Week4 of 8, and between the two leg days this week, I feel my lower body strength has skyrocketed! Really excited to see what the second half brings ❤️‍🔥❤️‍🔥❤️‍🔥

Megan

I have been dripping sweat since I started the lift... And now I am drenched.

Amanda Smith

Bam! Sweeney’s are like mad scientists with these lower body lifts! 😈 👩🏻‍🔬👨🏻‍🔬💥

Kody Young

Wow! Those 4 sets of back squats were killer!!!🫣🔥❤️

Donalee

I really love your workouts, but I think they're maybe a touch long. I take more like 1.5 hours to get through a leg sesh and that's with me hoofing it! 
Honestly though - love you, love your work, keep being amazing 🙌

Tammy

Kathryn Whitten

Yep, there were definitely tears for today's session 😂😭

Don’t mind me, I’ll just be over here crawling out the gym today 😂🔥🍑

Olivia

Ashley

Kanchan

Wonderful workout today although I was dealing with a bit of low back stress after those curtsy lunges&frog pulses! 😅

Isabelle

Went hard… too hard. Puked in the parking lot. But loved it 🤣

Tara Drummond

CANDICE

Gabriela

Kyla

A bit wobbly! 50# DB Goblet ISO hold is no joke! 🔥🔥🔥

Mia Arrowsmith

Jelly legs......that's all folks 🥵🥵🥵🥵

Carol Kearney

10/10 amazing lower body day. best workout i’ve had in weeks!! again, incredible programming.

kelly

Brandi

Laney

☠️❤️🏴‍☠️🦵🏻❤️☠️

Corinne Wickline

great workout to shake off the Sunday scaries

Marla Sagatelian

Those lunges and extensions combo. 🔥🔥🔥

Lisa

A day behind, so I did my mile run and then lifted legs. Felt super strong! 👌

Sara

Fave leg day in awhile! It hurt so good! 🔥🔥🔥

Mary

This leg day is so sweaty and so phenomenal💪🏻👏🏻

Kimberly

Loved every bit of it!!! 🦵🏼👊🏼

Deirdre

[Challenge Week 4/Day 6]

Happy Saturday! 

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

*Remember to track your primary movements [hip thrust and back squat] and iso hold movement [goblet squat iso hold]! 

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

Lower Body Hypertrophy [glutes, quads, hamstrings]: 

1. Barbell Hip Thrusts: 4S/8-10R [*75 seconds rest]

2. Barbell Back Squat: 4S/10-12R [*75 seconds rest] 

3. Goblet Squat Iso Hold: 3S/35 seconds

Compound Set: 
4A. Alternating Curtsy Squat: 3S/20R total [10R each side]
4B. Abduction Machine: 3S/14-18R total [6-8R drop 8-10R- drop set, every set] 

Compound Set: 
5A. Step Forward Alternating Barbell Lunge: 3S/20R total [10R each side] 
5B. Leg Extensions: 3S/14-18R total [6-8R drop 8-10R- drop set, every set] 

Compound Set: 
6A. Banded Hip Hinge [good morning]: 2S/12-15R 
6B. Lying Dumbbell Hamstring Curl [on ground]: 2S/20R

8/13 Training Day Overview

Rep Range: 8-10R 
Tempo: steady
Modification: dumbbell hip thrusts

*75 second rest 

*check back to your numbers from week 3 to know your starting weight. 

*be sure to track your weight, reps, sets so you are able to refer back to this each week. 

Set Up:
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench. 
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- extend your legs out and roll the loaded barbell over your hips. 
- with the barbell in line with your hips, bend your knees and plant your feet firmly on the ground [tripod feet- connect the base of the big toe, little toe, and heel to the ground].
- scoot your feet so your heels are positioned under your knees
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips. 
- contract your lats and keep a tight grip on the bar
- keep a neutral spine [tuck your pelvis and contract contract glutes]

Execution: 
- drive your feet through the ground, and extend your hips as you thrust the barbell up until your hips are fully extended. 
- your knees, hips, and torso should make a straight line at the top of the rep. 
- shins should be vertical at the top of the rep, knees in line with the ankles. 
- contract your glutes
- lower your hips until you feel a full stretch in your glutes.

Barbell Hip Thrust

Rep Range: 10-12R
Tempo: steady/quick
Modification: smith machine back squat or goblet squat or any squat machine [be consistent with what you choose]

*60 second rest 

*check back to your numbers from week 3 to know your starting weight. 

*be sure to track your weight, reps, sets so you are able to refer back to this each 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

Time: 35 seconds
Tempo: hold 

*be sure to track your weight, sets so you are able to refer back

Set Up: 
- grip a dumbbell with both hands in a goblet hold 
- hold the dumbbell at your chest and lock your elbows in at your sides
- keep your chest upright and facing forward
- get into a hip width stance, plant feet firmly on the ground [toes facing forward or slightly out]
- drive ribs down and brace in your trunk
- keep a neutral head, neck, spine

Execution: 
- hinge at your hips just slightly 
- bend your knees and allow them to move towards your toes as you lower into a squat 
- lower to 90 degrees [keep tension on your legs]
- keep your knees in line with your toes
- drive your feet through the ground and hold this position 
- keep your chest upright and facing forward
- think about a string pulling your head to the ceiling, keep your torso upright
- keep your spine neutral

Goblet Squat Iso Hold

Rep Count: 20R total [10R each side] 
Tempo: steady 
Modification: no weight

Set Up: 
- grip a dumbbell in each hand
- stand with your feet together
- lock your arms down by your sides
- keep a neutral head, neck, spine
- drive your ribs down and brace

Execution: 
- step one foot back 1 step and to the outside of the planted foot 
- plant the ball of your back foot 
- bend your front and back leg and lower into a squat position
- lower until you reach a 90 degree bend in your front leg [shin vertical] 
- drive through your front foot and bring the back leg forward as you press up and return to the standing position 
- contract your glutes
- alternate stepping each leg back
- keep your hips/chest from twisting as you lower
- keep your chest upright [a slight forward lean as you lower is ok, and can help you favor your glutes]

Dumbbell Alternating Curtsy Squat

Rep Range: 14-18R total [6-8R drop 8-10R]
*drop set, every set- drop the weight by 20-50% of your working weight 
Tempo: steady 
Modification: banded abductions, or frog thrusts [20R total]

Set Up: 
- position yourself on the abduction machine so your glutes are positioned forward on the bench and your torso is slightly leaned back into the bench
*there should be space between your low back and the back of the bench
- push your mid into the back pad and tuck your chin
- pull yourself into the seat using the handles or bottom of the seat or cross your arms in front of you 
- tuck your pelvis up and squeeze your glutes- keep tension on your glutes

Execution: 
- drive your heels down into the pegs as you push the knees away from each other
- contract your glutes/glute med at the top of the rep. 
- lower with control
- ROM will be short in this position, focus on the glutes controlling the movement.

Abduction Machine

Compound Set

Rep Count: 20R [10R each side]
Tempo: steady 
Modification: dumbbell step forward alternating lunges [or no weight] 

Set Up: 
- position the barbell on your back [high or low bar positioning, depending on which is most comfortable for you] 
- pull the bar into your back and drive your elbows straight down
- step forward, away from the rack 1-2 steps
- start with your feet together
- keep your head, neck, spine in a neutral position 

Execution: 
- keep your chest upright and facing forward
- step one foot forward 1 step
- plant your foot on the ground
- bend both the front and back leg 
- allow the knee to follow the toes and lower into a lunge [90 degrees or slightly lower in the front and back leg]
- press off the ground and extend both legs as you step your front foot back to meet the back foot again
- alternate which leg you lunge forward with as you move through the set
- keep elbows vertical under the bar, pointing towards the ground [wrists straight] 
- keep a stiff trunk and hold the brace in your core

Step Forward Alternating Barbell Lunges

Rep Range: 14-18R total [6-8R drop 8-10R] 
*drop set, every set
*drop the weight by 20-50% of your working weight 
Tempo: steady 
Modification: dumbbell leg extensions

Set Up: 
- position yourself on the leg extension machine so that the edge of the seat lines up with the crease of your legs. 
- press your entire back into the back pad 
- grip the handles or bottom of the seat and pull yourself into the seat 
- drive your ribs down and brace 

Execution:
- flex your ankles and extend your legs
- when you reach full extension contract your quads
- lower with control
- complete 6-8R before dropping the weight by 20-50% and continuing on for 8-10R more

Leg Extensions

Rep Range: 12-15R
Tempo: steady 
Modification: dumbbell or plate hold good mornings

Set Up: 
- grab one large loop band
- lie one end of the band on the ground and step into it so the band is pinned between your mid feet and the ground
- take a hip width or slightly wider stance on the band, plant your feet firmly on the ground
- grip the other end of the band with each hand
- loop the band over your head and around your high traps
- keep a tight grip on the band to control the tension and keep it from pulling on your neck
- tuck your elbows to your sides
- keep a neutral head, neck, spine 

Execution: 
- keep only a slight bend in your legs as you push your hips straight back
- as you push your hips back lower your torso towards the ground
- lower until your chest is facing the ground and you reach a full stretch in your hamstrings
- drive your hips in and raise your torso back to the upright position 
- contract your glutes/hamstrings

Banded Hip Hinge [good morning]

Rep Count: 20R 
Tempo: steady 
Modification: lying hamstring curl machine

Set Up: 
- set a dumbbell on the ground, upright so it’s on it’s head
- get down on the ground in front of the dumbbell in a prone position 
- line your feet up with the head of the dumbbell 
- pinch the dumbbell between both feet
- drive your hips into the ground and keep a neutral head/neck 

Execution: 
- flex your ankles and curl the dumbbell up, towards your glutes 
- with legs bent, heels close to your glutes, contract your hamstrings at the top of the rep 
- release the dumbbell and lower with control until your legs are fully extended behind you again

Dumbbell Lying Hamstring Curl [on ground]

8/13 Lower Body Hypertrophy [glutes, quads, hamstrings]

Natalie Helser

Molly DiSabato

4/23 Back and Biceps

Crystal

My booty and hamstrings were on fire! 🔥

Alicia Heier

4/22 Glutes and Hamstrings

Emily

My last workout before surgery and a 6+ week hiatus from working out. Couldn't have asked for a better way to end on a bang. Can't wait to get back to it after recovery and rehab!! 🙌💥

Jordan

Someone said I looked like an athlete today, love to hear that 😍💪🏻🦵🏻😂

4/20 Full Body or Optional Rest Day

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

Katherine Maestas

April

Vonny

4/19 Shoulders, Biceps, Triceps

Very challenging quad & glutes day. Thank you 🙏

Erisa

Kashay Sullivan

Katrina

4/18 Quads and Glutes

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

Yanely

That was so fun and really packed a punch 💪🔥❤️

4/17 Chest and Triceps

Claire

Absolute perfect pump 💪 lats and rear delts feeling amazing 🤩

Megan Laudick

4/16 Back and Biceps

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

8/13 Lower Body Hypertrophy [glutes, quads, hamstrings]

Community

More workouts from Sam Sweeney