Name: Playbook - Sam Sweeney - 9/17 Lower Body Hypertrophy [glutes, hamstrings, quads]
Uploaded: 2024-03-04T17:09:26.565Z
Duration: 55 min
Description: 9/17 Lower Body Hypertrophy [glutes, hamstrings, quads]

Jessica

Felt good to have a lower day without dying too much 😂

Loved the combination of dumbbells, machines, and kettlebells. Great variety :)

Megan

Please add more. I've been having to add on after I complete

Amber

Love the shorter time options when I’m short on time!

Cheri

Mia Arrowsmith

Nice leg day before we jump into the next split!

DeAnna

Perfect workout! Was able to work up to find challenging weight for each exercise and even still got my heart rate up with slower, controlled movements 👍

Lizzy

Keri

Great start for being a week off. 🔥👊🏽

April

Forgot to finish and take a pic.  I really enjoyed this one!  Can’t wait for next week!

Audry

This deload is getting me real excited for the next split

Melanie

Dedra

Janelle

gloria

Kirsten

Kimmy

Got the heart rate up and was still the perfect deload leg workout!

Rachelle

Jennifer

Perfect deload week. Excited to hear about the new split!!

Porchia

😰 and that’s a wrap for me! Awesome 8 weeks! 💪🏼

Paula

Enjoying last day of deload lower body and properly resting my body to get ready for the new split!

Kelly

[optional deload week]

IMPORTANT: You have the option to use this week as your deload week if it is needed for your body.

We will head into a new split next week! 

You can deload this training day by (1) cutting a set or two per each exercise. Stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), and/or (2) stick with the rep count and cut your weight used by 40-60% of usual working weight. 

If you are feeling good and are not in need of a deload, feel free to perform the training day to your full intensity. 

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]

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

Lower Body Hypertrophy [glutes, quads, hamstrings]: 

1. Glute Hyperextensions [weighted or bodyweight]: 3S/10-12R

2. Cyclist Squat: 3S/8-10R 

3. Single Kettlebell Stiff Legged Deadlift: 3S/10-12R 

Compound Set: 
4A. Lying Hamstring Curls: 3S/12-15R
4B. Leg Extensions: 3S/12-15R

Compound Set: 
5A. Kettlebell Swings: 3S/12-15R
5B. Kettlebell Goblet Stationary Lunges: 3S/6-8R each side

9/17 Training Day Overview

Rep Range: 10-12R 
Tempo: steady 
Modification: no weight or bench reverse hyperextensions

Set Up: 
- position a single kettlebell or dumbbell in front of the hyperextension machine
- 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] 
- grip the handle of the kettlebell with both hands
- hold the kettlebell and keep your arms extended 
- 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 as you lift the weight off the ground
- 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 until the weight taps the ground again 
- 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

Glute Hyperextensions [weighted or bodyweight]

Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell squats [no heel elevation- shorten your range of motion]

*elevate your heels on small plates if you do not have a wedge

Set Up: 
- grip a dumbbell in each hand, neutral grip
- depress your scapula, activate your lats, and pin your arms by your sides
- elevate your heels on the wedge
- keep your chest upright and facing forward
- drive your ribs down and brace

Execution: 
- keep your dumbbells by your sides as you bend your knees and hinge at your hips 
- lower into a full ROM squat [90 degrees or below depending on your strength/mobility] 
- drive your feet through he ground and extend your legs as you press yourself back up into the standing position 
- contract your quads/glutes
- keep chest upright 
- make sure knees follow your toes throughout each rep 
-

Cyclist Squats

Rep Range: 10-12R
Tempo: steady 
Modification: single dumbbell stiff legged deadlift 

Set Up: 
- grip a single kettlebell in both hands, pronated grip 
- get into a hip width or slightly wider stance, plant your feet firmly on the ground
- keep your arms extended in front of you
- depress your scapula and activate your lats to keep the weight close to your body
- tuck your chin and keep a neutral head, neck, spine 

Execution: 
- keep a neutral spine as you hinge at your hips 
- keep your legs as straight as you can without hype rextending as you push your hips back and lower your kettlebell towards the ground [in line with your mid shoelace]
- when you feel a full stretch in your hamstrings and the kettlebell is at ~mid shin, drive your hips in and raise your torso back to the upright position 
- contract your hamstrings/posterior chain 
- keep gaze on the ground in front of you throughout
- keep a neutral head, neck, spine

Single Kettlebell Stiff Legged Deadlift

Rep Range: 12-15R
Tempo: steady 
Modification: lying dumbbell 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 Range: 12-15R 
Temp: 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

Superset

Rep Range: 12-15R 
Tempo: steady 
Modification: dumbbell swings

Set Up: 
- take a wider than hip width stance, plant your feet flat on the ground [use 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

Rep Range: 6-8R each side
Tempo: steady 
Modification: dumbbell goblet stationary lunges or bodyweight

Set Up:
- grip a dumbbell or kettlebell in both hands, goblet hold [squeeze your elbows by your sides] 
- step into a split stance
- plant your entire front foot on the ground
- drive the ball of your back foot into the ground
- keep an upright torso 
- drive your ribs down and brace 

Execution:
- bend both the front and back leg 
- allow your front knee to move towards your front toes 
- lower until both your front and back leg are bent at 90 degrees or slightly below [full rom]
- drive your front and back foot through the ground and press yourself back up into the start position 
- keep weight pinned at your chest, elbows by your sides 
- keep knees following the toes
- torso should stay upright

Kettlebell Goblet Stationary Lunges

Compound Set

9/17 Lower Body Hypertrophy [glutes, hamstrings, quads]

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

Katie

4/12 Shoulders, Biceps, Triceps

Michelle Zabin

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 🦇 🪽 💪

Kody Young

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!

9/17 Lower Body Hypertrophy [glutes, hamstrings, quads]

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