Name: Playbook - Sam Sweeney - 8/27 Lower Body Hypertrophy [glutes, quads, hamstrings]
Uploaded: 2024-03-04T17:09:26.209Z
Duration: 65 min
Description: 8/27 Lower Body Hypertrophy [glutes, quads, hamstrings]

Libby

Kody Young

Caleb

Love the workouts but dang the time commitment- wish I had 2 hours everyday to get the full workout and warm ups in

Janna

Sara

Flav

Sovi

rachel

Joyce

Crystal

Katie

Kathryn Whitten

Alisha

Briane

Malan wu

That goblet squat iso should be outlawed ☠️

Katie Dean

Betty

Love that I’m upping my weight 😮‍💨

Grace

Feeling stronger every single day.. thank you 🙏🏻

Kaylin

Stephanie

Tara Drummond

My heavy lifts were exceptionally solid today! Form was feeling on-point!!

Megan

Jessica

Walking lunges at the end! OUCH! 🥰😩🔥❤️

Donalee

Heather

Isabelle

Amber

shreya

Lindsey

My poor legs don't know what to do with themselves

Holy Hypertrophy!!! 🔥🔥🔥
Love/Hate relationship with Leg Day! 🤪

Michelle Zabin

My legs were shaking by the RDL and low sumo box pulses superset 🔥 wow that was a hard one

Too long. Burnt out by the end and not in a good way🙁

Roxy

Wow! Love these leg days. It hurt so good today!

Walking Lunges and KB Swing was such a great combo, I did an extra set just because! 😁

Mia Arrowsmith

What was that!!! I am dead ..sweet cries if pain

Kanchan

Swapped the smiths machine for deficit RDLs 👌🏻 killer workout

Mariya

That was such a good workout! I felt great gimping out 😂

DeAnna

Molly

Awesome workout. I loved the lunges + swings combo!

Alice

What kind of sorcery was that?!? 👺😜

Nicole

Loved it!  Tough and gritty.  Perfect start to my Sunday 🔥.

Amanda burke

Melissa

My legs are noodles! Probably the most challenging day so far!

Akarsha

Oh my god😵‍💫😵‍💫😵‍💫

Tiffany

Annie

[Challenge Week 6/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 Thrust: 3S/6-8R 

2. Barbell Back Squat: 3S/8-10R 

3. Goblet Squat Iso Hold: 3S/40 seconds 

Compound Set: 
4A. Smith Machine Romanian Deadlift: 4S/12-15R
4B. Low Box Sumo Stance Goblet Squat: 4S/15-20R 

Compound Set: 
5A. Seated Hamstring Curls Machine: 3S/21R [7R from bottom to .5 + 7R from .5 to top of rep + 7 full reps] 
5B. Leg Extensions Machine: 3S/21R [7R from bottom to .5 + 7R from .5 to top of rep + 7 full reps] 

Superset: 
6A. Walking Lunges: 2S/60 seconds
6B. Kettlebell Swings: 2S/30 seconds

8/27 Training Day Overview

Rep Range: 6-8R 
Tempo: steady
Modification: dumbbell hip thrusts

*60-75 second rest 

*check back to your numbers from week 5 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: 8-10R
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 5 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: 40 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 Range: 12-15R 
Tempo: steady 
Modification: barbell romanian deadlift or dumbbell romanian deadlift 

Set Up: 
- set up in a smith machine rack so that your barbell is positioned below the hips (at an appropriate level to lift off from)
- step into the rack, behind the bar- so your shins are lined up to the bar 
- push your hips back and bend your torso forward to grip the bar with a double overhand or over/under grip (feel free to use straps or grips)
- depress your scapula, contract your lats and think about breaking the bar around your body
- lift the barbell off the rack and raise your torso to the upright position
- make sure to plant your feet firmly on the ground in a hip width stance (tripod foot, toes should grip the ground)

Execution: 
- tuck your chin and keep a neutral spine as you hinge and lower your chest towards the ground
- lower the barbell towards the ground as you push your hips back 
- when the bar passes your knees, finish the eccentric portion by softly bending the knees
- keep the bar close to your body, and lower the bar to mid shin level or just below
- think about externally rotating your knees as you drive your hips in and lift your torso to the standing position, chest facing forward

* make sure you are not lowering the bar too far down and pulling from your back. If you feel strain in your back you are likely lowering past your personal ROM.

Smith Machine Romanian Deadlift

Rep Range: 15-20R 
Tempo: quick 
Modification: standard box goblet squat

Set Up: 
- choose a box or stack plates so that the height of the box puts you sub 90 degrees at the bottom of the rep [when seated on the box] 
- grip a dumbbell in both hands and hold it at your chest in a goblet hold 
- get into a wide, sumo stance so your legs are straddling the low box
- point your toes slightly out 
- keep your chest up and head, neck, spine neutral 

Execution: 
- bend your knees in the direction of your toes and push your hips back as you lower your glutes to tap the box
- tap the box at the bottom of the rep, keeping an upright chest
- drive your feet through the ground and think about externally rotating your knees as you press yourself back up into a standing position 
- contact your glutes and quads

Low Box Sumo Goblet Squat [quick]

Compound Set

Rep Count: 21Rep [7R from top to half + 7R from half to full + 7 full reps]
Tempo: steady 
Modification: lying leg curl machine, lying dumbbell leg curl

Set Up:
- position yourself on the seated hamstring curl machine 
- make sure your legs are pinned 
- keep your ankles flexed 
- grip the handles and pull yourself into the seat 

Execution:
- start with your legs extended 
- on your first 7 reps drive your heels down towards the ground but curl only .5 rep
- contract your hamstrings
- release with control until your legs are extended again 
- on the next 7 reps, curl the weight from .5 rep to a full rep and contract your hamstrings at the top of the rep [release only to .5 rep] 
- on your last 7 reps start with your legs extended
- drive your heels down and curl towards your hamstrings 
- contract your hamstrings 
- release the weight with control until your legs are extended again 
- complete 21 reps total

Seated Leg Curl Machine

Rep Count: 21R [7R from bottom to half + 7R from half to full + 7R full reps]
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 only .5 of the way up before lowering back dow- complete 7R 
- for your next 7R start with the bar at .5 rep and extend your legs all the way up, contract your quads at the top of the rep- complete 7 reps more like this
- on your final 7R complete full reps from bottom to top
- when you reach full extension contract your quads
- lower with control
- complete 21R total

Leg Extensions

Superset

Time: 60 seconds 
Tempo: steady 

Set Up: 
- grip a pair of dumbbells in each hand
- secure the dumbbells to your sides, depress the scap and pin them down [lats engaged]
- keep head, neck, spine neutral 

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
- move immediately into the next rep
- make sure your knee follows your toes as you step forward
- step your foot forward and slightly out to the side to help keep your knee from caving inwards if needed
- keep your chest facing forward throughout
- stabilize between reps if needed.

Dumbbell Walking Lunges

Time: 30 seconds 
Tempo: steady 
Modification: dumbbell swings

Set Up: 
- take a wider than hip width stance, plant your feet flat on the ground [usea tripod grip]
- position a kettlebell on the ground in front of you, centered between your legs
- keep a neutral spine as you bend at the waist and grip the kettlebell with both hands. [pronated grip] 
- use a death grip on the kettlebell. 
- depress your scapula and pin them down to activate your lats and keep your upper body locked in place. 

Execution: 
- keep your arms straight as you lift the KB off the ground and pull it back as it swings between your legs
- immediately drive your hips forward and raise your torso as you propel the KB forward 
- arms should be extended out in front of your at the top of the rep
- allow the kettlebell to swing to shoulder height 
- contract your glutes at the top of the rep
- keep a neutral spine and hinge at your hips as you allow KB to swing down and back between your legs
- keep momentum and move immediately into the next rep without bringing the kettlebell to the ground.

Kettlebell Swings

8/27 Lower Body Hypertrophy [glutes, quads, hamstrings]

Olga

Tonya

Morgan

4/18 Quads and Glutes

Madison Lathem

This was soooo damn goodddd💪🏾👊🏾

Kimmy

4/17 Chest and Triceps

Corrine

Maria Zenz

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

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!

8/27 Lower Body Hypertrophy [glutes, quads, hamstrings]

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