Name: Playbook - Sam Sweeney - 9/10 Lower Body Hypertrophy [glutes, quads, hamstrings]
Uploaded: 2024-03-04T17:09:26.272Z
Duration: 70 min
Description: 9/10 Lower Body Hypertrophy [glutes, quads, hamstrings]

Finishing this 8 wk challenge stronger!👏👍🏼😊

Carmen

Jelly legs once again! Thanks for a killer workout!

Taylor Willman

Flav

Sean

Whitney Carrington

8 weeks complete. While I am disappointed with my aesthetic appearance. I gained 20-30 lbs on each primary lift…awesome for 8 weeks. Thanks Sweendogs!

Betty

Becky

Isabelle

That was one hell of a way to end this split!! ☠️🔥💚

Stephanie

Kaylin

Caitlin

Katie

Jamie

One of the hardest leg workouts this 8 weeks imo!

Sarah Guzak

One of the most challenging and amazing lower body workout I ever did 🔥🔥🔥🔥🔥🔥🔥
👍🏼👍🏼👍🏼

Rowena

What a way to end with those high rep extensions and curls?! #beastmode ❤️‍🔥

Megan

I've been working on my squat form and was able to hit a plate for 4x10!! Squats is not my fav and with this split you have helped my become more confident in my squats. Thanks so much Sam!!!

Hit 135 for the last 2x10 for back squats 😮‍💨😤

Grace

Really really tough! Omg… the last 100!!!👏🏻🔥👍🏻🏋🏼‍♀️

Donalee

rachel

Courtney

Thank you for an amazing 8 weeks!!!
I didn’t think I’

Sarah

Love that burner at the end. You’re a genius!

Jessica

holy SMOKES. months into you’re programming and i still can’t walk after hypertrophy leg days 🔥🔥🔥

kelly

Those BB Bulgarian Split Squats ☠ ☠☠

Mia Arrowsmith

Victoria

Jennifer Glenn

Walking tomorrow is going to be a challenge 😂 and I love it!

Holly

Could barely walk up my stairs after this one 🥴 tomorrow is gonna hurt 😂

Erin

Janelle

Heather

Cori

Olivia Schneider

Alex

NATASHA

Jeanette

Lacie

Vero

Kelli Coffey

Killer leg day to close out the challenge! 🔥🔥

Sidney

Leg burner…sad to see the challenge to come to an end!

Deja

June me would never believe my strength and form today. Can’t wait to continue making myself proud through this app ❤️

Veronica

That was one of the toughest leg workouts in awhile.. but it felt good 🔥 👩🏼‍🍳💋

Brandi

That last leg day was brutal.🔥🥵 I did finish strong though. 💪🏽

Dedra

Julie

Lexie

Legs going out with a bang week 8🥵🥵

Holli

What a way to end the challenge! ❤️‍🔥❤️‍🔥❤️‍🔥 my legs are on fiiiiiyah

Mary

[Challenge Week 8/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: 5S/6-8R 

2. Barbell Back Squat: 5S/8-10R 

3. Goblet Squat Iso Hold: 3S/45 seconds 

Compound Set: 
4A. Barbell Bulgarian Split Squat: 3S/10R, 12R, 15R each side 
4B. Banded Single Leg Glute Hyperextension: 3S/12-15R each side 

Compound Set: 
5A. Barbell Sumo Deadlift: 3S/10R, 12R, 15R
5B. Machine Abductions: 3S/12-15R 

6. Hamstring Curls: 50R [short rest until you reach 50R]

7. Leg Extensions: 50R [short rest until you reach 50R]

9/10 Training Day Overview

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

*60-75 second rest 

*check back to your numbers from week 7 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 7 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: 45 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: 10R, 12R, 15R each side 
Tempo: steady 
Modification: dumbbell Bulgarian split squat or bodyweight Bulgarian split squat

Set Up: 
- set the barbell to ~shoulder height on the rack. 
- position a bench behind the rack- [far enough away for you to be able to step back ~2 steps and elevated one foot]
- grip the barbell with a pronated grip, even distance on each side. 
- retract your scapula and pull yourself under the bar
- position the bar on your high/mid back [on the ‘ridge’ created by retracting your scapula] 
- drive your elbows down so your wrists are straight and arms verticle
- pull the bar into your back 
- un- rack the barbell 
- take ~2 steps back and elevate one leg on the bench [top of your foot down on the bench- if you do not have the mobility bend your ankle and drive your toes into the bench.] 
- keep your eyes fixed in one spot
- drive your ribs down and hold the brace in your trunk 

Execution: 
- hinge slightly at your hips [push hips back] and bend your front knee towards your toes as you lower into  until your front leg is bent at ~90 degrees or just below
- keep your chest facing forward 
- drive through your front foot as you extend your front leg and press up and into the start position. 
- keep knee in line with toes throughout each rep

Barbell Bulgarian Split Squat

Rep Range: 12-15R each side 
Tempo: steady 
Modification: no band, or single leg glute bridge with feet elevated

Set Up: 
- loop a large loop band around the bottom of the hyperextension machine [or around to heavy dumbbells on either side of the machine, down in front of you
- set up on the hyperextension machine so the pad is ~2” below your hips. [pivot point is your glutes]
- plant one foot low on the platform [toes pointing slightly outward]
- bend the other leg at 90 degrees [hold this position] 
- allow your torso to hang down, towards the ground
- loop the large loop band around your high back, grip the band with each hand to buffer the tension so the band is not pulling on your neck
- squeeze your elbows to your sides
- 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 quad and hips 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 all the way back down 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 at the top, and hyperextending in your low back. Shorten your ROM and focus on your glutes controlling the movement
- complete reps on each side

Banded Single Leg Glute Hyperextensions

Compound Set

Rep Count: 10R, 12R, 15R
Tempo: steady 
Modification: dumbbell sumo deadlift

Set Up: 
- begin with a barbell on the ground in front of you
- get into a sumo stance, feet outside of hip width- toes pointed slightly outward [width of stance will depend on your body mechanics and mobility, play around with this if needed, shins should be vertical at the bottom of the rep.] 
- use a “tripod foot” to grip the ground. 
- roll the barbell towards you so it is above “mid shoelace” of each foot
- make sure the bar is centered over the feet
- keep a neutral spine and push the hips back as you bend forward to grip the barbell
- use a double overhand grip, straps, or over/under grip [if you use an over/under grip make sure to switch hands every now and then.] 
- grip the barbell so your hands are directly in line with the shoulders. 
- keep a “death grip” on the barbell, like you are going to break the bar in half around your body
- shins should be vertical at the bottom of the rep, knees should follow the direction of the toes
- depress the scap to activate your lats - point the chest forward [should be able to see the “logo” on your shirt- if your shirt had/has a logo]

Execution:
- drive your feet through the floor and leg press the weight up to your knees before using the glutes to snap the hips in to the standing position
- reverse the movement and lower with control, keeping the barbell close to your body
- keep a heavy brace on the core and a stiff trunk to protect your spine 
- keep head, neck, spine neutral throughout

Barbell Sumo Deadlifts

Rep Range: 12-15R 
Tempo: steady 
Modification: banded abductions, or clamshells [reps each side]

Set Up: 
- position yourself on the abduction machine so your butt is 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. 
- 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
- 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.

Machine Abductions [variation]

Rep Count: 50R [short rests until you hit 50R]
Tempo: steady 
Modification: seated leg curl machine, or flat bench lying hamstring curls 

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

Rep Count: 50R [short rests until you hit 50R]
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

Leg Extensions

9/10 Lower Body Hypertrophy [glutes, quads, hamstrings]

Kimmy

Fire 🔥.  Nordic curls,  the burn was real

Karen

4/15 Glutes and Hamstrings

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

Joanne

Full body Sunday. Wasn’t even the mood and PB barbell DL today!! 💥 ❤️‍🔥 🔥

Alli

4/13 Full Body or Optional Rest Day

Hell yeah!!   Insane pump after that 🔥💪🏻

Monica

4/12 Shoulders, Biceps, Triceps

Jenna

Manda

4/11 Quads and Glutes

Tresea

4/10 Chest and Triceps

Lamia

Insane! Once again, I’ve gotten so strong from your program and only been on it for 6 weeks 🙌🏼

Christina

4/9 Back and Biceps

Luke

Rochelle

Marisa

4/8 Glutes and Hamstrings

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

9/10 Lower Body Hypertrophy [glutes, quads, hamstrings]

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