Name: Playbook - Sam Sweeney - 8/20 Lower Body Hypertrophy [glutes, quads, hamstrings]
Uploaded: 2024-03-04T17:09:26.156Z
Duration: 65 min
Description: 8/20 Lower Body Hypertrophy [glutes, quads, hamstrings]

Stephanie

Dena

Andryana

Whitney Carrington

Flav

Loved it! My legs are a separate entity now!! Lol WOW! Very effective!!!🏋🏼‍♀️👏🏻❤️

Donalee

Steps up are the bane of my existence 😂

Kaylin

Malan wu

Did this twice to switch between upper body and lower and this still kills 🔥

Anne

Great!! Please continue the hypertrophy workouts!!

Amber

My legs have died and need resurrection 💀💀🪦

Aileen Bernuy

I’ll be wearing scrubs to work today bc I won’t be able to get my jeans over the leg pump!.  This one had me 🥵🥵🥵!

One of the hardest leg workouts I have done to date! Loved it

Sarah Guzak

Meena

I can’t even pick a favorite thing today, as everything was incredible!! Between the reverse pyramid sets and triple drop sets, I left feeling like a baby giraffe 😂 Also hit PRs on both hip thrusts (x2 45s on each side) and squats (100lbs)!

Megan

Ally

I hate/loved this SO MUCH!!!  Def feeling it already!!!

Tara Drummond

Erika

Whew holy mackerel, and good gracious that was tough! 🙌🫶☠️

Kody Young

Emilie

Jennifer

Erin

Didn't sleep well last night and wasn't feeling excited to go gym but I made it and pushed myself. Struggled real hard on that 5th set of squats but she made it 🔥 felt so good after. Thank you as always Sam!

Mia Arrowsmith

Kate

Katie

Whooo!! That was brutal but worth it! 🦵🏼

Dennis

These workouts are always designed to work you and give you the best exercise for that muscle group! So happy I found Sam 👏🏻

Janelle

Rasha

Falling in love with leg days again because of you!

Jessica

Absolutely AMAZING. The sequence was perfect for really being able to push each set! Thank you 🙌

Cherie

Kaitlin

Can’t believe I hit a weight for 12 reps on back squats that I used to only hit on strength days!!

Danna

Humberto

Corinne Wickline

Laney

Jenny

Meghan

Jane

Audi

Brittany

My legs were finally showing some definition after this one!!

Kelsey

Hannah

Brandi

Talk about a good leg day! Quads were on fire

Emiliano

I used to dream of squatting 135. I got it for the full 12x5 today 💪 love this process and split

Veronica

Michelle

[Challenge Week 5/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 [wall sit iso hold]! 

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

Lower Body Hypertrophy [glutes, quads, hamstrings]: 

1. Barbell Hip Thrust: 5S/8-10R 

2. Barbell Back Squat: 5S/10-12R 

3. Weighted Wall Sit: 3S/35 seconds 

Compound Set: 
4A. Single Leg Press: 3S/10R, 12R, 15R each side
4B. Single Leg Romanian Deadlift: 3S/10R, 12R, 15R each side

Compound Set: 
5A. Feet Elevated Banded Glute Bridge: 3S/20R 
5B. High Step Ups: 3S/10R, 12R, 15R each side

Superset: 
6A. Leg Extensions: 2S/30R total [10R drop 10R drop 10R- triple drop set, every set]
6B. Lying Hamstring Curls: 2S/30R total [10R drop 10R drop 10R- triple drop set, every set]

8/20 Training Day Overview

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

*60-75 second rest 

*check back to your numbers from week 4 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]

*60-75 second rest 

*check back to your numbers from week 4 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: iso hold 
Modification: no weight, do not slide down on the wall quite as far 

*check back at your notes from week 3 to know your starting weight

*be sure to record the amount of weight you use on this wall sit so you are able to refer back in the weeks to come. 

Set Up: 
- position yourself against a wall, back and hips pressed flat against the wall
- hold a plate with both hands and rest it on your quads
- bend your knees and sink down into a squat [lower to 90 degrees in your legs or just below]
- keep your shins vertical in this position, knees in line with your ankles

Execution: 
- press your back and hips into the wall, drive your feet through the ground, and hold this position for 35 seconds 
- think about pushing the floor away from you
- make sure you are picking appropriate weight and that it is challenging you for the entire 35 seconds

Weighted Wall Sit Iso Hold

Rep Count: 10R, 12R, 15R each side 
Tempo: steady 
Modification: single leg box squat [goblet hold on weight]

Set Up: 
- position yourself in the leg press machine 
- bend one leg and position your foot mid platform [entire foot should stay planted on the platform] 
- keep the other leg bent and rest on the ground
- grip the handles on each side and pull yourself into the seat 
- unlock the platform
- make sure not to hyperextend your working leg at any time 

Execution: 
- bend your knee and lower the platform towards your chest
- when your leg is bent 90 degrees, drive your foot through the platform and extend your leg to press the weight back up
- extend your leg at the top but DO NOT hyperextend, keep a slight bend if needed
- complete reps on each side

Single Leg Press

Rep Count: 10R, 12R, 15R each side 
Tempo: steady 
Modification: assisted single leg Romanian deadlift 

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- fix your gaze on the ground about 1-3’ in front of you [this will help you keep focus and balance] 
- plant one foot on the ground and lift the other leg just slightly off the ground

Execution: 
- hinge at your hips and push them back towards the wall behind you as you lower the dumbbells towards the ground 
- keep your dumbbells close to your body as you lower
- as the dumbbells pass your knee, bend the knee just slightly and continue to push your hips back as you lower the dumbbells to mid shin
- extend the non working leg back towards the wall behind you as you lower
- drive your hips in and raise your torso as you drive through the ground and return to the standing position 
- bring the non working leg to meet the working leg at the top of the rep and contract your glutes
- reset by stabilizing between each rep if needed
- keep your chin tucked and head, neck, spine neutral

Single Leg Romanian Deadlift

Compound Set

Rep Count: 20R 
Tempo: steady 
Modification: dumbbell in place of band

Set up: 
- attach a band low across a barbell rack using the pins or safety bars [or heavy dumbbells on each side] 
- position a bench in front of the rack 
- face the bench and position yourself in a supine position on the ground in front of the bench
- line the band up to lay across your hips 
- bend your legs and position your heels on top of or pressing into the bench
- toes out to help with glute engagement 

Execution: 
- drive your upper/mid back into the ground and raise your hips in a bridge motion 
- contract your glutes and hamstrings at the top of the rep 
- lower your hips back to tap the ground with control 
- continue reps

Feet Elevated Banded Glute Bridge

Rep Count: 10R, 12R, 15R each side 
*complete all reps on one side before moving to the other side 
Tempo: controlled eccentric 
Modification: lower step up

Set Up: 
- position a box or bench so the height is at or just above knee level [just above for a higher step up] 
- plant one foot on top of the box
- hold a dumbbell with a neutral grip in the opposite hand 
- make sure the shin of the working leg is vertical at the bottom of the rep 
- keep a neutral head, neck, spine and lean your torso forward just slightly [this will help engage your glutes as you step up] 
- keep the dumbbell in line with your working leg

Execution: 
- drive through the top foot and extend your leg as you press up 
- do not rest the non working leg at the top, once your leg is extended return the non working leg to the ground
- try to keep from bouncing off the ground between each set
- reset at the top of each rep by lightly tapping your foot on top of the bench if needed 
- keep your chin tucked and spine neutral 
- repeat on each side

High Step Up

Rep Count: 30R total [10R drop 10R drop 10R] 
*triple drop set, every set
**drop the weight by 20-50% each drop set
Tempo: steady 
Modification: dumbbell or banded 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

Leg Extensions

Rep Count: 30R total [10R drop 10R drop 10R]
*triple drop set, every set
**drop the weight by 20-50% each drop set
Tempo: steady 
Modification: flat bench dumbbell hamstring curl 

Set Up: 
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad. 
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep. 
- begin with legs extended and pads in line with the backs of your ankles 

Execution: 
- flex your ankles and curl the weight up until pad reaches your hamstrings. 
- contract your hamstrings at the top 
- lower the weight with control until your legs are fully extended.
- keep hips glued to the pad

Lying Hamstring Curls

Superset

8/20 Lower Body Hypertrophy [glutes, quads, hamstrings]

Brooke

Lorena

Olga

4/18 Quads and Glutes

April

Madison Lathem

4/17 Chest and Triceps

Corrine

4/16 Back and Biceps

Little tired but powered through.  🔥 happy hump day!

Alli

Kiki

Megan Laudick

4/15 Glutes and Hamstrings

feeling incredible 😆 Thank you so much 🙏

Erisa

Libby

Snatch is a bit hard—need more mobility! Otherwise great!

4/13 Full Body or Optional Rest Day

Courtney

Yanely

4/12 Shoulders, Biceps, Triceps

Rhonda

Denise Hofer

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!

8/20 Lower Body Hypertrophy [glutes, quads, hamstrings]

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