Name: Playbook - Sam Sweeney - 8/30 Lower Body Strength [glutes, quads, hamstrings, calves]
Uploaded: 2024-03-04T17:09:26.223Z
Duration: 65 min
Description: 8/30 Lower Body Strength [glutes, quads, hamstrings, calves]

Taylor Willman

Caitlin

Always a great way to start my shift! 💪

Kody Young

yangBAE

Hit 195lbs for 4x3 😭😭 wow I'm so proud of myself. Thank you Sam for making me feel strong and a badass 🔥

Emilie

Flav

Those front racked Walking lunges. So fun!

Katie

Becky

Moved up to 155 on my squats..for the first time I feel like every week I’m getting stronger, thank you so so much

Kaylin

Never underestimate a sweeney leg day 😳

Jennifer

Megan

Excellent!! 🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️❤️

Donalee

Heather

Felt the burn this whole workout!!  🍑🔥

Stephanie

Malan wu

Melissa

Emily Anderson

Michelle Zabin

What a way to start the weekend!! 👊🏼

McKenna

Jessica

Kendra

Slow go due to no Supps but I got it done a couple days late.  Felt good and even got a couple prs.

2 days late on leg day but still show up and do ma thang!

Kimmy

Leigh

Mia Arrowsmith

Emiliano

Jemme

Haven’t pull-throughs been proved to be pretty worthless?

Celeste Davis

HIT PRS IN FRONT AND BACK SQUAT🙏🏽🙏🏽

Morgan Chapleski

Corinne Wickline

Xenia

All I have to say is 🔥🥵. Great workout.

Dedra

Annie

Loved it! A little late today but got er ✅

Michelle

Words cannot explain the euphoria I get from this workout

Ann Marie

Wowwowowow 500000 glute bridges on a box!!! Legs were on 🔥🔥🔥💪🏼

Kelsey

Julieann Cunningham

Veronica

Ashley Greeley

I am stronger than ever and more importantly, way more confident all thanks to your workouts!!!

Tianna

Amazing!! Reached my back squat goal weight and there is still a week left! So happy with the strength I am building this year 🎉

Kayleigh B

Wowowowow what a leg day! Legs are toast 😮‍💨💥

Kaitlin

Holy glute pump!!! 🍑 weight going up in the squats too. Another 10/10 Sweeney leg day.

Audry

[Challenge Week 7/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]

*Remember to track your primary movements [back squat and front squat] and AMRAP movement [bench reverse hyperextensions] today! 

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

Lower Body Strength [glutes, quads, hamstrings]: 

1. Barbell Back Squat: 4S/2-3R [+1-2 warm up sets] 

2. Barbell Front Squats: 4S/3-5R [+1-2 warm up sets] 

3. Close Grip Landmine Romanian Deadlift: 5S/8-10R, 8-10R, 6-8R, 6-8R, 4-6R

4. Barbell Front Racked Walking Lunges: 5S/8-10R, 8-10R, 6-8R, 6-8R, 4-6R total 

5. Banded, Feet Elevated Glute Bridge: 50R 

Compound Set: 
5A. Standing Kettlebell Calf Raise 4S/8-10R
5B. Cable Rope Stiff Legged Pull Through: 4S/8-10R [wide stance] 

1 minute AMRAP: Bench Reverse Hyperextensions [as many reps as you can get in 1 minute]

8/30 Training Day Overview

Warm Up Sets: 1-2S
Rep Range: 2-3R 
Tempo: power
Modification: Smith machine back squat

*check back to your numbers from week 6 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

Warm Up Set: 1-2S
Rep Range: 3-5R
Tempo: power
Modification: hack squat [machine squat], or goblet squat 
*whichever modification you choose, be consistent with your choice from week to week. 

*check back to your numbers from week 6 to know your starting weight. 

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

**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 if you’re lacking 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 Range: 8-10R, 8-10R, 6-8R, 6-8R, 4-6R 
Tempo: steady 
Modification: single dumbbell romanian deadlift 

*if you do not have a landmine attachment you can position one end of the barbell in the corner of the room- pad the end of the barbell with a towel or t-shirt if needed. 

Set Up: 
- position the barbell in the landmine attachment
- load the free end of the barbell with appropriate weight 
- step around the bar so you are facing the direction of the barbell
- get into a hip width stance, plant feet firmly on the ground
- use the close grip cable attachment and hook it under the edge of the barbell 
- hinge forward, keeping a neutral spine, and grip the close grip handles with both hands 
- depress your scapula and activate your lats to keep control of the bar
- lift the barbell to the standing position

Execution: 
- slowly push your hips back, keeping your head/neck/spine neutral and in line, as you lower the barbell towards the floor
- keep a soft bend in the knees [~45 degree bend in the legs as you lower]
- lower the bar to just below your knees- to mid shin 
- as you continue to lower the bar your hips should continue to move back 
- when you feel a full stretch through your hamstrings and glutes and your hips can no longer move back, drive your feet through the ground and snap your hips in as you extend your legs
- lift your torso to the standing/upright position
- contract your glutes

Close Grip Landmine Romanian Deadlift

Rep Range: 8-10R, 8-10R, 6-8R, 6-8R, 4-6R TOTAL [not each side]
Tempo: steady 
Modification: dumbbell front racked walking lunges

**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 if you’re lacking 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 forward away from the rack ~3 steps

Execution: 
- start with feet together
- step one foot forward [1 step] and plant your foot on the ground in front of you
- in the split stance, bend both legs and move your front knee towards your toes as you lower
- lower until both legs are bent at ~90 degrees or just below 
- drive through the front foot and step the back foot to meet the front as you press up
- alternate stepping forward with each foot as you walk
- keep your front knee in line with your toes throughout [do not let the knee cave inwards] 
- keep an upright torso, elbows should remain high throughout to keep the barbell secure on your upper chest

Front Racked Barbell Walking Lunges

Rep Count 50R [broken up however needed until you reach 50 reps]
Tempo: steady 
Modification: no band

Set Up: 
- place glute a loop band around your legs, just above your knees. 
- place a flat bench in front of you
- get down on the ground in a supine position [chest up]
- bend your legs at ~90 degrees and place your feet up on the bench so your heels are pressing down into the bench
- drive your knees out against the band, continue to hold the abduction on the band as you move through each rep

Execution: 
- drive your heels down through the bench and push your knees out against the tension of the band
- press you upper back into the ground and lift your hips in a bridge motion
- when you reach full extension in your hips, contract your glutes/hamstrings
- lower your hips to tap the ground between each rep
- break up reps however needed, taking only small breaks

Banded, Feet Elevated Glute Bridge

Rep Range: 10-12R
Tempo: steady 
Modification: dumbbell standing calf raise

Set Up: 
- grip a kettlebell or dumbbell in each hand a
- lock your arms down by your sides, depress your scapula and keep them pinned
- keep an upright chest, and drive your hips in- contract your glutes to hold the brace
- take a hip width stance

Execution: 
- drive the balls of your feet down through the ground and press up onto your toes
- contract your calves
- lower your heels to the ground again with control

Kettlebell Standing Calf Raise

Rep Range: 8-10R 
Tempo: steady 
Modification: banded stiffed legged pull through or dumbbell stiff legged deadlift

Set Up: 
- attach a cable rope to one side of the cable
- position the cable low 
- face away from the cable, straddle the rope with each leg
- get into a wider than hip width stance 
- grip the rope with a neutral grip 
- contract your lats to keep control of the cable and keep a neutral spine
- with the cable positioned between your legs step away from the cable 3-5 steps
- keep your legs straight [as straight as you can without hyperextending]

Execution: 
- keep a neutral spine and straight legs as you push your hips back
- keep the rope pinned between your legs as you allow the cable to pull your hips back
- lower your torso towards the ground until you feel a full stretch in your hamstrings
- drive your hips in and raise your torso back to the upright position
- contract your hamstrings at the top of the rep

Cable Rope Stiff Legged Pull Through [wide stance]

Compound Set

Time: 1 minute
Tempo: steady 

*band is optional

*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.

Banded Bench Reverse Hyperextensions

8/30 Lower Body Strength [glutes, quads, hamstrings, calves]

Grace

Danielle Farley

Ryli

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

Libby

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

Joanne

4/13 Full Body or Optional Rest Day

Yanely

4/12 Shoulders, Biceps, Triceps

Pistol squat progressing well and I'm so happy 😭😭

Erisa

4/11 Quads and Glutes

Arms were shaking by the end 😄 great workout!

Christina

Lamia

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

Brittany

4/8 Glutes and Hamstrings

Rowena

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

8/30 Lower Body Strength [glutes, quads, hamstrings, calves]

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