Name: Playbook - Sam Sweeney - 9/3 Lower Body Hypertrophy [glutes, quads, hamstrings]
Uploaded: 2024-03-04T17:09:26.236Z
Duration: 65 min
Description: 9/3 Lower Body Hypertrophy [glutes, quads, hamstrings]

Still playing catch-up but that’s okay!! 💪

Kody Young

Emilie

Whitney Carrington

Finally hit 100lbs on my hypertrophy day back squats!!!

Katie

Jennifer

Awesome workout. Didn’t think I would be able to do the last 2 sets, but I DID💪🏽🥵🔥

Flav

Becky

Favorite workout so far! Hit 215 on hip thrust and 135 for reps on squats! Felt the burn the entire workout- was dripping sweat! Loved this one physically and mentally!

Sara

Definite growth. Hit #115 for the cardio squats (up from #75 at the start of challenge) and can definitely go up for week 8. The step downs had me feeling like 🤮 at the end. BUT, the Cossack squats surprised me. Wasn’t sure how they’d feel but they felt great and with weight 😃

The leg extensions just about killed me..the quad growth appreciates it though 😂

Kaylin

Don’t think my boss will understand if I call off work because I can’t get off the floor! ☠️🔥

Stephanie

Hailey Valentine

Love!!! Felt super strong in my main lifts, had a few of my favs in there (less Press, Cossack squats), and those 1.5 rep exercises had these legs on 🔥!!

Megan

I am unwell 🤮
My goal for the challenge was to use 135# for cardio squats. Hit it today for 10 reps! Ready for week 8 🤘🏼

Morgan

Donalee

Wow🔥 that was killer. Every workout is an accomplishment but damn I felt extra proud to finish this one!

Ashley

Holly

Beautiful workout! I struggled on this one- my body trying to finish week 7 🥴🤩

Ashley Greeley

Man! I’m love these sets! My favorite were the quad and hamstring supersets!

Jessica

Rip my legs ☠️ this one was sooo satisfying

hurt like hell BUT my flow on those cossack squat devil goblets were smooooth like butter baby!

hillary

Mia Arrowsmith

Kate

That one took me quite a while but I loved every minute of it!!!

Emiliano

This is one such a muscle endurance test! Felt so good!

Kristen Griffiths

Erica

Always love a good leg day!!! Felt it all!!! 👊🏻

All the feels.  Finishing week 7 of this split and I can see the finish line.

Cindy Smith

Corinne Wickline

The warnings weren’t enough 😅🙌🏻

Kelsey

Sarah Arnett

Veronica

My legs are burning at the end of that. 🔥🥵

Dedra

Julie

Toughest leg day yet + most improvement seen!! Excited for this progress!!

Kaitlin

I’ve said it before, and I’ll keep saying it. Sweeney leg days NEVER disappoint 🥵🔥🤩

Audry

Annie

Melia

Kashay Sullivan

gloria

Humberto

Channing

Sarah

Julieann Cunningham

Leg days are legit my favorite day. Feeling so strong 💪🏼

Kristen

I can still feel the burn in my legs 🦵 🔥

Lakshmi Neelesh Nimmagadda

[Challenge Week 7/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 [Wall Sit iso hold]! 

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

Lower Body Hypertrophy [glutes, quads, hamstrings]: 

1. Barbell Hip Thrust: 4S/6-8R 

2. Barbell Back Squat: 4S/8-10R 

3. Wall Sit Iso Hold: 3S/45 seconds 

Compound Set: 
4A. Close Stance Leg Press: 3S/8-10R drop 8-10R [16-20R total- drop set, every set]
4B. 1.5R Leg Extensions: 3S/8-10R

Compound Set: 
5A. Banded Dumbbell Romanian Deadlift: 3S/8-10R dumbbells + band drop 8-10R band [drop set, every set] 
5B. 1.5R Lying Hamstring Curls: 3S/8-10R 

Compound Set: 
6A. Kettlebell Goblet Hold Cossack Squat: 2S/12-16R total [6-8R each side] 
6B. Dumbbell Alternating Step Downs: 2S/16-20R total [8-10R each side]

9/3 Training Day Overview

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

*60-75 second rest 

*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:
- 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 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

Time: 45 seconds
Tempo: iso hold 
Modification: no weight, do not slide down on the wall quite as far 

*check back at your notes from week 5 to know your starting weight

*be sure to record the amount of weight you use on this wall sit so you are able to refer back in the weeks to come. 

Set Up: 
- position yourself against a wall, back and hips pressed flat against the wall
- hold a plate with both hands and rest it on your quads
- bend your knees and sink down into a squat [lower to 90 degrees in your legs or just below]
- keep your shins vertical in this position, knees in line with your ankles

Execution: 
- press your back and hips into the wall, drive your feet through the ground, and hold this position for 45 seconds 
- think about pushing the floor away from you
- make sure you are picking appropriate weight and that it is challenging you for the entire 45 seconds

Weighted Wall Sit Iso Hold

Rep Range: 8-10R drop 8-10R [16-20R total]
*drop set, every set
**drop the weight by 20-50% 
Tempo: steady 
Modification: dumbbell suitcase deadlifts or dumbbell goblet squat

Set Up: 
- position yourself in the leg press machine, back pressed against the pad of the machine 
- position feet in the middle of the platform, feet close- about hip width apart or slightly closer [toes pointing forward or slightly out]
- grip the handles on each side with both hands and extend your legs to un rack the weight
- contract your lats and pull yourself into the seat using the handles

Execution: 
-  bend both legs and allow your knees to move towards your toes 
- lower the weight until you reach full flexion at the knees with your feet planted firmly on the platform [90 degrees or below]
- press your feet through the platform and extend your legs 
- do not lock out at the top of the rep and contract your quads/glutes
- keep your butt from rolling up and torso from shifting [if you are having trouble with your butt sliding forward try adjusting the back of the seat forward or back. 
- keep feet planted on the platform throughout
- complete 8-10R before getting up out of the machine and dropping the weight immediately to complete 8-10R more with lighter load [16-20R total]

Close Stance Leg Press

Rep Range: 8-10R [1R + .5R= 1 full rep]
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 the weight only .5 of the way down, keeping tension on the quads, before extending your legs to the top of the rep again
- contract your quads
- lower the weight all the way down with control

1.5R Leg Extensions

Compound Set

Rep Range: 8-10R dumbbells + band drop 8-10R band [16-20R total] 
*drop set, every set
Tempo: steady 
Modification: no band

Set Up: 
- loop a large loop band around a rack [or something sturdy]
- position dumbbells out in front of the band
- face away from the rack and step into the band
- position the band at your hips and step forward until you can feel the tension of the band pull you back. 
- plant your feet firmly on the ground, use tripod grip, to secure your feet to the ground
- grip the dumbbells in each hand, pronated grip, and extend your arms down in from 
- depress your scapula and contract your lats to keep the dumbbells close to your body 
- tuck your chin and keep your head, neck, and spine in line. 

Execution: 
- push your hips back and lower your dumbbells towards the ground 
- as your dumbbells pass your knees bend them slightly and push your hips back as far as they will go while keeping a flat back
- when you’ve reached a full stretch in your hamstrings and glutes [~dumbbells lowered to mid shin/just below your knees] drive your feet through the ground - drive your hips in as you raise your torso back to the upright position
- contract your glutes at the top of the rep
- complete 8-10R with the dumbbells before dropping the dumbbells and completing the same movement with just the band around your hips for tension
- complete 8-10R with just the band

Banded Dumbbell Romanian Deadlifts

Rep Range: 8-10R [1R + .5R= 1 full rep] 
Tempo: steady 
Modification: flat bench 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 only .5 of the way down, keeping tension on the hamstrings
- drive your heels up, back towards your glutes and contract your hamstrings
- lower the weight until your legs are fully extended again
- keep hips glued to the pad

1.5R Lying Hamstring Curls

Rep Range: 12-16R total [6-8R each side]
Tempo: steady 
Modification: TRX or Band Assisted Cossack squats, no weight, or step out side lunges


Set Up:
- grip a kettlebell in both hands, goblet hold so the weight is positioned at your chest
- tuck your elbows to your sides
- get into a wide stance [wider than hip width], toes pointing forward or just slightly out 
- keep an upright torso and neutral spine
- keep your chest facing forward

Execution: 
- slowly shift your hips to one side as you bend your knee and drive it towards your toes 
- extend the other leg out as you lower and lift your toes off the ground or keep the foot flat on the ground [depending on your mobility]
- lower until you reach full rom [this will look different for everyone, lower as far as you are able to while staying in control]
- press through the ground on your working side as you raise the hips just slightly [holding tension] and shift your hips over to the other side and sink into your squat
- shift back and forth from each side for 12-16 reps total or 8-10 reps each side.

Kettlebell Goblet Hold Cossack Squat

Rep Range: 18-20R total [8-10R each side] 
Tempo: steady 
Modification: no weight, low box

Set Up: 
- grip dumbbells in each hand
- contract your lats and lock the dumbbells in by your sides
- step up, onto a box or bench [knee height is a good reference, adjust height to meet your needs/strengths] 
- keep your chest facing forwards and upright/neutral head/neck/spine 

Execution: 
- lean your torso forward just slightly, break at your hips, push them back and bend the knee on one side as you lower the other foot towards the ground
- keep the dumbbells on either side of your working leg as you lower the other foot to tap the ground
- tap the ground with your foot, keeping a straight leg on this side
- press through the top of the box, extend your leg as you bring the other foot back up to the top of the box again [feet together] 
- alternate stepping each foot down from the box as you move through each rep 
- always keep one foot planted on top of the box

Dumbbell Alternating Step Downs

9/3 Lower Body Hypertrophy [glutes, quads, hamstrings]

Molly DiSabato

Love the slow movements!!💪🏻💪🏻💪🏻❤️

Lorena

4/24 Chest and Triceps

Joanne

April

Single straight arm row was very tricep focused and the instructions were not helpful so I could not figure out how to create tension in my back

4/23 Back and Biceps

Crystal

4/22 Glutes and Hamstrings

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

Someone said I looked like an athlete today, love to hear that 😍💪🏻🦵🏻😂

4/20 Full Body or Optional Rest Day

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

Lamia

Very challenging quad & glutes day. Thank you 🙏

Erisa

4/18 Quads and Glutes

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

Yanely

That was so fun and really packed a punch 💪🔥❤️

4/17 Chest and Triceps

Claire

Absolute perfect pump 💪 lats and rear delts feeling amazing 🤩

Megan Laudick

4/16 Back and Biceps

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!

Not my fave day 🤷🏼‍♀️ only landmine work I’ve ever hated!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

feeling incredible 😆 Thank you so much 🙏

9/3 Lower Body Hypertrophy [glutes, quads, hamstrings]

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