Name: Playbook - Sam Sweeney - 9/6 Lower Body Strength [glutes, quads, hamstrings, calves]
Uploaded: 2024-03-04T17:09:26.247Z
Duration: 70 min
Description: 9/6 Lower Body Strength [glutes, quads, hamstrings, calves]

So far behind but this block has been amazing for strength gains! Previous goal squat was 200 and now doing sets of 3 with that weight!

Christina 

Sally

Haven't touched 205lbs in a minute but was able to do it today. Can't thank you enough Sam!

Flav

Isabelle

Jane

Had a great finish to week 8👏👏👏🥳

Jessica

Becky

PRed my back and front squat, and stayed disciplined and worked out before my 3rd night shift in a crazy crowded gym

Katie

Olivia

Donalee

Sovi

Tara Drummond

Megan

Anything with a trap bar just gets me so psyched 🤩 just hits different 💪💪

Michelle Zabin

Yes!!!!! Your programs kick my butt! And I love it!

Mia Arrowsmith

Kate

Jennifer Glenn

Bryden

Alice

This leg day had me shakingggg let me tell you 🥵

Lindsey

Melissa

Nicholas

Corinne Wickline

Couldn’t complete the workout feeling kinda sick today but still pushed where I could!

Emiliano

Optimize everything for consistency n sustainability 
✅Check out✌🏻
#Wednesday

yangBAE

Wow!  Feeling the burn 🔥 🔥🔥🦵🏾

Kimmy

Ass Is on fire from glute hypertensions 😆😅🙌🏻

Kelsey

I just love your programming. I have done a bunch of other programs and none of them hit just right like yours has. My body has responded so well. I also really just enjoy doing these workouts every day, which is super important to me. Thank you!!!

I struggled through this one. Not the best sleep recently and I think I also psyched myself out with the last heavy leg day of this challenge. But I wore my new Sweeney fitness shirt and powered through ❤️

Veronica

Got hooked on sweendog leg days 3 years ago and I still love them after all this time 😍 the best programming I’ve ever done ✅

Kayleigh B

I’m not sure if I will be able to walk tomorrow

Kenia

Lexie

Truly amazed at how much stronger my legs are during unilateral movements. Thank you for such thoughtful and effective programming. Imbalances who? I don’t know her.

Audry

Hannah

Not gonna lie had to go a little easier today just exhausted but got it in !! Great work out

Joanne

Lacie

Was not feeling it today but glad I pushed through 🔥

Kashay Sullivan

Ashley Laas

Yesss the fire in the legs today 🔥🔥🔥🫶🏻

Brandi

gloria

Audi

Jennifer

Judith Harris

Barely loaded the bar for those side lunges 😮‍💨

Last workout before vacation and I’m feeling so strong 💪🏼

Kristen

Porchia

[Challenge Week 8/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] today! 

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

Lower Body Strength [glutes, quads, hamstrings]: 

1. Barbell Back Squat: 5S/2-3R

2. Barbell Front Squats: 5S/3-5R

3. Trap Bar Romanian Deadlift: 4S/12R, 10R, 8R, 6R

4. Barbell Step Out Side Lunge: 4S/12R, 10R, 8R, 6R total [alternating]

5. Spanish Squat: 50R [speed- break up however needed] 

Compound Set: 
5A. Med Ball Hamstring Curl: 3S/6-8R
5B. Barbell Standing Deficit Calf Raise: 3S/8-10R 

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

9/6 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 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

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 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. 

**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 Count: 12R, 10R, 8R, 6R 
Tempo: steady 
Modification: 

Set Up: 
- step inside the trap bar and 
bend your torso forward to grip the trap bar with each hand, neutral grip. 
- take a hip width stance, elevate your toes on a wedge or small plates 
- depress your scapula and activate your lats to keep control of the bar
- tuck your chin and keep your head, neck, spine in alignment
- lift the bar keeping neutral spine and start with the bar in the standing position 
- tuck your chin 

Execution: 
- push your hips back and bend your torso forward as you lower the trap bar towards the ground
- as the bar passes your knees, continue to push your hips back and bend your knees just slightly until the bar is in line with your ~mid shins. [full stretch in your hamstrings and glutes, chest facing the ground]
- drive your hips in and extend your legs as you lift the bar back to the upright and start position
- contract your glutes/hamstrings
- keep your head, neck, spine neutral

Toes Elevated Trap Bar Romanian Deadlift

Rep Count: 12R, 10R, 8R, 6R 
Tempo: steady 
Modification: dumbbell step out side lunge

Set Up: 
- load a barbell on your back with appropriate weight
- drive your elbows down towards the ground to keep your wrists straight and secure the barbell to your back 
- step away from the rack and start with your feet together [hip width stance]
- tuck your chin and keep your head/neck/spine neutral 
- drive your ribs down, keep your chest up and brace

Execution; 
- step one foot out to your side and plant it on the ground so your toes are pointing forward or slightly out 
- push your hips back and bend the stepping leg as you lower into a side lunge position 
- lower until your working leg is bent at ~90 degrees [or slightly below depending on your mobility]
- keep the assisting leg as straight as you are able with your foot planted on the ground 
- extend the working leg as you press yourself back up 
- bring the stepping foot back in to meet the other foot
- alternate stepping out with each leg
- keep your chest upright and facing forwards

Barbell Step Out Side Lunge [alternating]

Rep Count: 50R 
Tempo: steady 
Modification: no band- standard goblet squat

*break up reps however needed until you are able to reach 50 reps

Set Up:
- use a large loop band and loop it low around a rack or sturdy pole
- face the rack and loop the band around your legs so each end is secured behind your knees
- step back, away from the rack, until you can feel the tension of the band actively pulling your knees forward
- extend your arms for balance and plant your feet firmly on the ground [make sure heels do not lift as you move through each rep]

Execution: 
- keep a neutral spine and hinge at your hips as you allow the band to pull your knees forward, towards your toes
- bend your knees and lower into a squat
- keep your feet glued to the ground as you lower [heels must stay down]
- lower into a full range of motion squat. 
- keep your chest upright and push your knees back against the tension of the band as you extend your legs and press up to return to a standing position. 
- hold the tension from the band at the top of the rep and contract your quads

Spanish Squat

Rep Range: 6-8R 
Tempo: steady 
Modification: lying dumbbell hamstring curls, lying machine hamstring curls

Set Up: 
- place a med ball on the ground in front of you
- lie on the ground in a supine position, chest up
- bend your legs and place your feet up on a med ball, drive your heels down into the med ball 
- lift your hips off the ground and drive your upper back into the ground
- begin with your legs extended [not hyperextended]
- tuck your ribs and squeeze your glutes throughout the entire movement to hold a tight brace. 
- keep your hips up off the ground throughout each set

Execution: 
- drive your heels into the med ball and pull the ball in and towards your hamstrings
- roll the ball as close to your hamstrings as possible
- at the top your hips should be in full extension with your legs bent
- contract your hamstrings [and glutes]
- continue to drive your feet into the ball and keep hips high as you push the ball away from your hamstrings and roll it back out
- roll the ball out until your legs are extended
- keep hips pinned high and off the ground throughout.

Med Ball Hamstring Curls

Rep Range: 8-10R
Tempo: steady 
Modification: standing dumbbell calf raise

Set Up: 
- secure the barbell on your back in a back squat position. 
- activate the lats by pulling down on the bar and keeping your elbows under the bar- pin the bar in place. 
- step back onto a platform or plate [2-3” high] into a hip width stance 
- allow your heels to hang down, off of the plate- plant the balls of your feet on top of the platform or plate. 
- lock your hips in and squeeze your glutes to help you brace in this position. 

Execution: 
- keep your spine neutral as you press down through the balls of your feet and raise the heels to extend up onto your toes. 
- contract your calves. 
- lower the heels to the ground with control, keeping the balls of your feet glued to the platform/plate and continue reps.

Standing Deficit Barbell 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

9/6 Lower Body Strength [glutes, quads, hamstrings, calves]

Katherine Maestas

Tonya

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

4/23 Back and Biceps

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 🫡

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

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

Absolute perfect pump 💪 lats and rear delts feeling amazing 🤩

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!

Kody Young

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

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 🧡

Jemme

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! ❤️🔥

Laura

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! 🔥

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

9/6 Lower Body Strength [glutes, quads, hamstrings, calves]

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