Name: Playbook - Sam Sweeney - W1/D5 Lower Body Hypertrophy [glutes, quads, hamstrings]
Uploaded: 2023-01-05T21:28:24.708Z
Duration: 60 min
Description: W1/D5 Lower Body Hypertrophy [glutes, quads, hamstrings]

Tough one but loved that triset at the end.

Don’t underestimate this workout 🫣 thinking the lower weight because of higher reps would be a cake walk….🤣 sike!

Stephanie

Haley Kadish

Kiki

Amanda

Denise

Weronika

Taylor

Meagen

Revisiting this one and loving it. Reva my metabolism and I feel strong through the whole set

Julie

Jennifer Glenn

Jagriti Bisht

Kathryn Whitten

Whitney

Anette Jiglau

Jess Alcalde

It was an amazing workout. I'm loving your program!

Yeni

Warm Up: foam roll, lower body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

Suggested Accessory Equipment: Large Loop Band

*Remember to track your primary movements (hip thrust and back squat) and iso hold movement (wall sit) starting today! 

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

Lower Body Hypertrophy [glutes, quads, hamstrings]: 

Compound Set: 
1. Hip Thrust: 4S/10-12R [*60 seconds rest]

2. Back Squat: 4S/12-15R [*60 seconds rest]

3. Weighted Iso Hold Wall Sit: 3S/30 seconds [*60 seconds rest] 

Superset: 
3A. Lying Hamstring Curls: 3S/20R, 15R, 10R
3B. Leg Extensions: 3S/20R, 15R, 10R

Triset: 
4A. Single Dumbbell Stationary Side Lunge: 4S/8-10R each side 
4B. Seated Abduction Machine [variation]: 4S/25R
4C. Feet Elevated Glute Bridge: 4S/1 minute [30 seconds reps/30 seconds iso hold at the top of the rep]

Training Day Overview

Rep Range: 10-12R 
Tempo: steady
Modification: dumbbell hip thrusts

*60 second rest 

*remember to track your reps/sets/weight each week so you will be able to refer back and track your progress from week to 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: 12-15R
Tempo: steady/quick
Modification: smith machine back squat or goblet squat or any squat machine [be consistent with what you choose]

*60 second rest 

*remember to track your reps/sets/weight each week so you will be able to refer back and track your progress from week to 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: 30 seconds
Tempo: iso hold 
Modification: no weight, do not slide down on the wall quite as far 

*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 30 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 30 seconds

Weighted Iso Hold Wall Sit

Rep Range: 20R, 15R, 10R
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: 20R, 15R, 10R
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

Superset

Rep Range: 8-10R each side 
Tempo: steady 
Modification: no weight.

Set Up: 
- grip one dumbbell with both hands
- get into a wide stance, feet outside your hips, toes pointing forward or slightly out
- extend your arms down so the dumbbell is hanging between your legs
- keep your feet firmly planted on the ground

Execution: 
- shift to one side and bend your knee and push your hips back
- bend your torso forward slightly and lower the dumbbell towards the ground
- lower until you reach a 90 degree bend in the working leg
- other leg should be fully or mostly extended on the other side 
- push down and away as you press yourself back up and to the center
- stay on one side before moving to the other side. 
- keep your head, neck, spine neutral throughout each rep.

Single Dumbbell Stationary Side Lunge

Rep Range: 25R
Tempo: steady
Modification: banded abductions, or glute Hyperextensions

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.

Seated Abduction Machine [variation]

Time: 1 minute [*30 seconds reps, 30 seconds iso hold at the top of the rep] 
Tempo: steady. 
Modification: feet on the ground.

Set Up: 
- lie in a supine position on the ground in front of a flat bench
- bend your knees at 90 degrees and position your feet up on the bench [or platform]
- point your toes slightly out

Execution: 
- drive your heels down through the top of the bench [or push the heels into the edge of the bench] 
- bridge your hips up until you reach full extension
- contract your glutes
- lower your hips back to the ground with control 
- continue reps for 30 seconds with a steady pace
- hold for another 30 seconds in the bridged position, keep tension on your glutes the entire time
- keep your knees from caving in, think about externally rotating your knees as you bridge

Feet Elevated Glute Bridge

Triset

W1/D5 Lower Body Hypertrophy [glutes, quads, hamstrings]

Rachelle

Jorge

W1/D1 Upper Body Strength [chest, back, shoulders]

Nina

Need modifications for knee issues. Thanks

Denisse Fisher

W1/D2  Lower Body Strength [glutes,quads,hamstrings,calves]

I really like this workout because it was so different. I don’t usually focus on accessory muscle days. I really like the Turkish get ups. Lots of focus on core stability in this workout. Loved it! My arms/shoulders are on fire 🔥💪

Jenn

Michelle

W1/D3 Accessories [biceps, triceps, core]

Karen

Lora-lea

Audrey Cadena

W1/D4 Upper Body Hypertrophy [chest, back, shoulders]

W1/D6  Full Body

W2/D1  Upper Body Strength [chest, back, shoulders]

This is a crazy ass workout and I loved it .. today not sure about tomorrow when I can’t walk lol

Sandy

Krystal West

W2/D2  Lower Body Strength [glutes, quads, hamstrings, calves]

I HATE the hanging bent leg raises. 🤬 I can do HARD things!! 🤢

W2/D3 Accessories [biceps, triceps, core]

Rachel

I’m wondering if the pull ups /push up should be a super set like the first week? Or if the first week should be separated out. Or this is intended how it is?

Wendy

W2/D4 Upper Body Hypertrophy [chest, back, shoulders]

Holy smokes 😫 that snuck up on me!!! 🔥

Serena

W2/D5 Lower Body Hypertrophy [glutes, quads, hamstrings]

I wasn’t expecting much with this but it got me!

Kailey

The walk was 🔥☄️
Would love a more detailed demonstration if you could. Thanks in advance

W2/D6  Full Body [or optional rest day]

Sarah

W3/D1 Upper Body Strength [chest, back, shoulders]

🏋️‍♀️🏋️‍♀️🏋️‍♀️

Glad I came back to these! Great lower body.

W3/D2  Lower Body Strength [glutes, quads, hamstrings]

That was rough. I skip the Turkish get ups because of spine surgery I had two yrs ago. That one seems to aggravate my back

Sher

W3/D3 Accessories [biceps, triceps, core]

My arms stopped functioning on the half arnold/OHPs….ha! 💪🏻 pushed thru but im toasted!

Salima

W3/D4 Upper Body Hypertrophy [chest, back, shoulders]

45 sit-ups 2 mins never been able to do that consistently 👏👏👏

This workout was the best🔥🔥🔥 had me drop to my knees a couple times🥵🥵

Krystal

W3/D5 Lower Body Hypertrophy [glutes, quads, hamstrings]

W3/D6 Full Body [or optional rest day]

W4/D1 Upper Body Strength [chest, back, shoulders]

Dominique

W4/D2  Lower Body Strength [glutes, quads, hamstrings, calves]

My arms feel swollen from that last superset!

Micaela

W4/D3 Accessories [biceps, triceps, core]

Maryse Lalumiere

Sophia

W4/D4  Upper Body Hypertrophy [chest, back, shoulders]

Luke

W4/D5  Lower Body Hypertrophy [glutes, quads, hamstrings]

W4/D6  Full Body [or optional rest day]

I lasted comments in December! Round two. Have made some gains! 🥳

Oooooh hot dog thick gravy good heavens! 🔥

W5/D1  Upper Body Strength [chest, back, shoulders]

I sort of loathe leg day but this one makes me feel sting and empowered!

Megan

karen

W5/D2  Lower Body Strength [glutes, quads, hamstrings]

W5/D3  Accessories [biceps, triceps, core]

This workout is definitely in my top 5!!! Felt the burn 🔥

Jackie

Angelica

W5/D4  Upper Body Hypertrophy [chest, back, shoulders]

Stine

Literally so hard and fun. Getting stronger!

W5/D5  Lower Body Hypertrophy [glutes, quads, hamstrings]

W5/D6  Full Body [optional rest day]

Matthew

Melissa

W6/D1  Upper Body Strength [chest, back, shoulders]

Laura Brown

W6/D2 Lower Body Strength [glutes, quads, hamstrings, calves]

Those hanging leg raises make me cry. But hit a PR! Let’s go!!

Dana

W6/D3  Accessories [biceps, triceps, core]

Finally am using weights for my pull ups! So excited!

W6/D4  Upper Body Hypertrophy [back, chest, shoulders]

Hard to walk up my stairs after that one 🥵

Miranda Sweeney

W6/D5 Lower Body Hypertrophy [glutes, quads, hamstrings]

W6/D6  Full Body [optional rest day]

W7/D1  Upper Body Strength [chest, back, shoulders]

W7/D2 Lower Body Strength [glutes, quads, hamstrings, calves]

W7/D3  Accessories [biceps, triceps, core]

W7/D4 Upper Body Hypertrophy [chest, back, shoulders]

That was the best leg one I’ve done of yours.  Wow.

W7/D5  Lower Body Hypertrophy [glutes, quads, hamstrings]

W7/D6  Full Body [optional rest day]

Veronica Ayala

W8/D1  Upper Body Strength [chest, back, shoulders]

Mandy

W8/D2  Lower Body Strength [glutes, quads, hamstrings, calves]

W8/D3 Accessories [biceps, triceps, core]

Make the choice to make the change. It works.

Jennifer

W8/D4  Upper Body Hypertrophy [chest, back, shoulder]

I’m dead. Tomorrow is actual leg day. I’m screwed

W1/D5 Lower Body Hypertrophy [glutes, quads, hamstrings]

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