Name: Playbook - Sam Sweeney - 8/9 Lower Body Strength [glutes, quads, hamstrings, calves]
Uploaded: 2024-03-04T17:09:26.117Z
Duration: 65 min
Description: 8/9 Lower Body Strength [glutes, quads, hamstrings, calves]

I always feel like a badass everytime I finish your workouts 🔥

Laura

Andryana

Completing you leg workout is always such an accomplishment.

Jacqueline

Like always an amazing workout. Sweeney Fitness never disapoints. 
Thanks Sam. Love my tanks and shirts!!

Jessica

Louise

These strength days are next level!! 🥵🥵

Stephanie

Mikaleigh

Great!!! Not quite as bad as I thought! Can really feel it already! Lol! ❤️❤️❤️🔥🔥🔥

Donalee

Back squats and hip thrusts felt extra solid today, and LOVED that calf work! Feeling amazing 😁

Megan

Erin

Who ever said doing heavy backsquats and heavy front squats back to back was okay... Was wrong 😅

I struggle with the hand position on the front squat. Hurts my wrists; just feels awkward. What’s a good variation?

Viva

Tori

Kody Young

Amazing! Felt so strong taking two days off 🙃

I just love everything about the program, the app. I feel stronger, and I want to continue feeling challenged and I know y’all will take care of that part for me ❤️ love you guys!

Blanca

Whitney Carrington

Kristel Roxas

Judith Harris

Mia Arrowsmith

Audi

Melanie

Love leg day!! 
Is there a way you can log your weight on the app?

Cara

Akarsha

Sarah

Sara

Kimmy

Taylor Pedmo

Rachel

Janelle

Can't feel my hamstrings or my butt.. and my quads are sore walking out the gym.. but I feel stronger than when I went in! 💪🏼

Lindsey

Boy oh boy this one was difficult but we got in and got it done! 🙏🙏🙏

Isabelle

Emiliano

Julieann Cunningham

Dedra

Carol

Jemme

Shhheesh my legs are already shaking 😫

Gabriela

Allie Caruso

Kate

A long one but good one. Anniversary dinner and dessert last night did me well 😉 lol

Veronica

Sarah Arnett

Steph

My legs…. Are dead…. I pray I’ll be able to walk normal tomorrow.. what a great burn!

Eric Hall

Love it! Easy to substitute movements if the gym is busy too. Added core and stairs 🥵

[Challenge Week 4/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 [glute hyperextensions] starting today! 

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

Lower Body Strength [glutes, quads, hamstrings, calves]:

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

2. Barbell Front Squat: 4S/4-6R [+1-2 warm up sets] 

3. Barbell Alternating Step Up: 6S/8-10R, 8-10R, 8-10R, 6-8R, 6-8R, 6-8R [total reps]

4. Dumbbell Hip Thrust: 6S/8-10R, 8-10R, 8-10R, 6-8R, 6-8R, 6-8R

Compound Set: 
5A. Single Leg Stiff Legged Deadlift: 3-4S/6-8R each side [assisted]
5B. Seated Calf Raise: 3-4S/8-10R 

1 Minute timed AMRAP: Glute Hyperextensions [as many reps as possible]

8/8 Training Day Overview

Warm Up Sets: 1-2S
Rep Range: 3-5R 
Tempo: power
Modification: Smith machine back squat

*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

Warm Up Set: 1-2S
Rep Range: 4-6R
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 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. 

**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 Range: Sets 1-3: 8-10R, Sets 4-6: 6-8R TOTAL
Tempo: steady 
Modification: dumbbell step ups

Set Up: 
- position a box or bench 1-3 steps in front of you
- position the barbell on your mid/high back 
- pull the bar into your back to secure the bar to your back, drive your elbows down, keep wrists straight
- position yourself directly in front of the box/bench 
- keep your chest up and facing forward, drive your ribs down and brace

Execution: 
- plant one foot up on the box/bench
- drive your foot down through the bench 
- extend your leg and step the other foot up to the top of box/bench 
- stabilize both feet on the top of the bench
- step each foot back down to the ground
- alternate which foot you step with as you move through each rep 
- reps are total, not each side

Barbell Alternating Step Ups

Rep Range: Sets 1-3: 8-10R, Sets 4-6: 6-8R
Tempo: steady

Set Up: 
- sit in front of a flat bench 
- push your mid back into the bench
- bend your knees and plant your feet on the ground 
- scoot your feet as close to your glutes as you can
- position a dumbbell on your hips 
- hold the dumbbell lightly with your hands to keep it in place
- lift your hips off the ground

Execution: 
- drive your feet through the ground and extend your hips 
- when you reach full extension contract your glutes
- at the top of the rep your torso/hips/knees should be in a straight line and your shins should be vertical 
- lower your hips with control until you reach a full stretch in your glutes/hamstrings
- keep your knees in line with your toes
- keep your feet driving into the ground

Dumbbell Hip Thrusts

Rep Range: 6-8R each side 
Tempo: steady 
Modification: both legs stiff legged deadlift

Set Up: 
- grip a dumbbell in one hand
- use a rack or wall for assistance and grab onto it with the other hand 
- stand with one foot planted on the ground [on the same side as the hand holding the dumbbell]
- lift the other foot off the ground 
- keep a neutral head/neck/spine 
- drive your ribs down and brace your core

Execution: 
- keep your leg as straight as you are able to while you lift one foot off the ground and push your hips back
- lower the dumbbell in front of you as you bend your torso towards the ground 
- lower the dumbbell until it is in line with your knee [in line with your mid shoe, full stretch in your hamstrings]
- drive your hips in, lift your torso and return to the standing and upright position 
- contract your hamstring
- stabilize by tapping the other foot on the ground between reps if needed

Single Leg Stiff Legged Deadlift [assisted]

Rep Range: 8-10R
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

Compound Set

Time: 1 minute
Tempo: steady 
Modification: banded pull throughs

*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: 
- set up on the hyperextension machine so the pad is ~2” below your hips. [pivot point is your glutes]
- allow your torso to hang down, towards the ground. 
- tuck your chin and push your mid back through your scap to create a rounded upper back- hold this position [this will help you favor the glutes] 
- position your toes slightly out on the platform and drive your quads into the pad. 

Execution: 
- begin with chest facing the ground. 
- pull from your glutes and raise your torso
- lift your torso until you reach a full contraction in your glutes  [do not let your back hyperextend past your glutes] 
- contract your glutes at the top of the rep 
- lower your torso back towards the ground with control
- keep the rounded upper back throughout each rep
- if you are feeling too much low back activation your are likely extending your torso too far, shorten your ROM and focus on your glutes controlling the movement

1 Minute AMRAP: Glute Hyperextensions

8/9 Lower Body Strength [glutes, quads, hamstrings, calves]

Holly macaroni 🔥🔥🔥🔥. Thank you 🙏🏼

Lorena

Marlene

4/25 Quads and Glutes

Vonny

Becky

Katie

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Crystal

4/22 Glutes and Hamstrings

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

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

Holy hell that was a burn. Loved it! 🔥

Rhonda

Lamia

4/18 Quads and Glutes

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

Claire

Absolute perfect pump 💪 lats and rear delts feeling amazing 🤩

Megan Laudick

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

Christina

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

Delilah

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 🧡

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!

Serena

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!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

8/9 Lower Body Strength [glutes, quads, hamstrings, calves]

Community

More workouts from Sam Sweeney