Name: Playbook - Sam Sweeney - W1/D2 Legs
Uploaded: 2023-06-03T13:16:10.123Z
Duration: 60 min
Description: W1/D2 Legs

Kimberly

Michelle

Kathe Martin

Elysa

Lauren

My phone is not working! Not one star! Both workouts 5+ stars!! ❤️

Lisa

Karen

Sanela

AnnMarie Matusheski

Ashton

I had to do the burn out with no weights. Great workout!

Jessica

Julianna

Britnee

Morgan

Stevie

Nita

That was pretty intense at the end there 🤬

Kylie

Wendy

Hannah

I’m dying. Getting back at it. Hurt so good.

Serena

I only had time for one round. But loved this one!

Kelly

Liza

Katie

Taylor

Best leg workout I’ve had in awhile!  Feeling the burn already 🩷🦵

Amber

Cindy

Just what I needed this morning. Thank you

Dena

Holy burnout ladder!   Awesome workout - had my heart rate up the whole time 🥵🥵

Stephanie

Brittany McGee

Amanda

Louise

Gina

Spicy!! I live doing these at home workouts in the gym! 👏🏾👏🏾👏🏾

Dorcas

Tasha Brendible

🔥🔥🔥 my legs and butt Are burning! Will not be able to walk normally tomorrow! 🫣

Rebecca

Holy sh*t… THE best at home leg workout 🔥

Korin Hughes 

Mike

Aaron

Meagen

1A. Slow Eccentric Back Squat 4S/12,12,10,10R
Tempo: 3 sec slow negative 
Rest time: 10-20 sec from exercise A to B 
1B. Cossack Squat 4S/10R each side 
Rest time: 1-2 min before returning to exercise A

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you slowly lower, sitting back and down
- Reach parallel and push through your heels to come back up
*3 second negative

Slow Eccentric Barbell Back Squat

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite knee, reaching your hands in front of you 
- Push your hips back as you come down
- Transfer your weight to the opposite side and repeat back and forth

Cossack Squats

1A-1B

2A. Barbell Romanian Deadlift 4S/12,12,10,10R
Rest time: 10-20 sec from exercise A to B 
2B. Dumbbell Hip Thrusts 4S/20R 
Rest time: 45 sec-1 min before returning to exercise A

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell Romanian Deadlift

- Support upper back on a bench and the dumbbell on your hips
- With both knees bent to 90 degrees and feet flat on the floor
- Drive your hips up squeezing your glutes 
- Lower back down

Dumbbell Hip Thrusts

2A-2B

3A. Zombie Squat 3S/10-12R 
Rest time: 10-20 sec from exercise A to B 
3B. Dumbbell Leg Extensions 3S/15R
Rest time: 1-2 min before returning to exercise A

- Begin with feet shoulder width apart and hands out straight in front of you with the barbell under your chin
- Press your hips back and lower down to parallel
- Drive out of your heels to stand back up

Zombie Squat

- Seated on a bench with a dumbbell held between your feet 
- Lift your legs slightly off the bench
- Extend your knees to lift the dumbbell
- Lower the dumbbell back down by bending your knees

Dumbbell Leg Extensions

3A-3B

Burnout Instructions: Starting with 10 reps of Goblet Squats and 1 rep of walking lunges each side. As the rounds move on, take one rep away from exercise A and add one rep to exercise B until you reach 1 Goblet Squat and 10 walking lunges each leg. Move as quickly as possible with little rest. 
4A. Goblet Squat 
4B. Dumbbell Walking Lunges

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell Goblet Squat

- Start with dumbbells at your sides
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Drive out of your heel bringing your back leg up and even with the first then step forward with this leg 
- Repeating the sequence back and forth

Dumbbell Walking Lunges

Burnout Ladder

W1/D2 Legs

Talia Prideaux

Good GAWD! My arms are trembling! 💪🏽

Samantha Russell

This was such a challenge. So excited to complete the overall program!

W1/D1 Chest and shoulders

Isabelle

Kaarin

W1/D3 Full body

W1/D5 Back

W1/D6 Biceps, triceps, core

Casey

I'm shaking I had to modify the roll outs but I pushed. I knew to rest today wasn't to push myself so shaking is good!

Goodness!! I didn’t read instructions and tested more than I should have but I’m still dying!

W1/D7 Full body challenge

Ernesto De Gasperin Limón

W2/D1 Chest and shoulders

aida nafal

Terri

W2/D2 Legs

Dead.... wanted quit on a full 6 rounds and go down to dB for the 10 reps of that exercise that I don't have love/hate for I just have hate but I know that even tho I only did up to 5 in the 7th round I pushed through even on the one exercise I wanted to stop before !!!! 
This was hard! Proud of it!

Would love some modification suggestions- not everyone has high ceilings to do box jumps or overhead type work.

W2/D3 Full body

Libby

W2/D5 Back

W2/D6 Biceps, triceps, core

This one is so tough, but I love it 🙌🏻 great way to start the weekend!

Again great workout, I am unable to see the modification though, am I just not seeing them?

W2/D7 Full Body Challenge

W3/D1 Chest and shoulders

Love this one! Has each primary lower body compound movement!

Loved this one- challenging and pushed the pace. Crosshack squats are difficult for me due to lack of mobility so slowly working on those.

W3/D2 Legs

Mira

W3/D3 Full body

Good stuff. The reverse renegades or pull ups is my struggle but I'm pushing through trying to limit mods!

W3/D5 Back

Heather

Back at it after being sick for 2 weeks. Need to work myself back uo

W3/D6 Biceps, triceps, core

W3/D7 Full body challenge

W4/D1 Chest and shoulders

Zombie squats are hard to position- had to do front squat instead.

W4/D2 Legs

I only hit 7 compared to my other days where I was 8 and 9. Though, I went slower to concentrate on my form.

W4/D3 Full body

Needed to sub TRX for inverted rows but other than that, great workout!!

Feeling stronger everyday. Love this program.

Leah Daggon

W4/D5 Back

Kiki

W4/D6 Biceps, triceps, core

Getting very good at burpees 😂😂 This aint no joke! 🔥

Leigh

W4/D7 Full body challenge

💪🏻🔥. Awesome pump this morning !

W5/D1 Push

Felt so good! Finally feeling like myself again!!!

Holy 💀!!  Sweeney leg days never ever disappoint! 🥵

W5/D2 Legs

😨 500 reps later…or felt like it! 😅

AMRAP for 50 minutes isn’t my favorite. It gets redundant, though I do like how difficult they are.

6 rounds in 51:30. 
Did 65 pounds for lunches and squat clean + press. 15# for renegade rows. 
That was a good one. 🥵

W5/D3 Full body

That descending ladder burnout though.  💪🏻🥵

W5/D5 Pull

Mentally wasn’t all in but sucked it up and got it done 💪🏻

Another awesome day of training! I go to bed every night looking forward to tomorrow's workout

Sarah

W5/D6 Biceps, triceps, core

This is my favorite weekly workout. Literally works every part of your body. Added a buy-in: 2 mile row. 🥵

I do t do this challenge every week, but when I do, it’s a killer! I love it!

Lindsay

W5/D7 Full body challenge

Sean

W6/D1 Push

Dead legs!! Had to break the 2 min wall sits into 2-1 min rounds! 😨

W6/D2 Legs

Anna Lombari

Progressed since the last one! 🔥💪🏻

W6/D3 Full body

W6/D5 Back

Definitely went up in weight! I feel so much stronger than where I started. Excited for the next program.

W1/D2 Legs

Community

More workouts from Sam Sweeney