Name: Playbook - Sam Sweeney - W1/D6 Lower Body
Uploaded: 2023-06-03T13:16:10.303Z
Duration: 45 min
Description: W1/D6 Lower Body

Chut

Megan

Lisaq

Melissa

Dripping sweat after this!!! Really good!

Tish

Stephanie

Taylor

Lauren

Lina

Prina

On paper it may look easy but it's tough as long as you challenge yourself with heavier weights!

Belinda

Kristan

Loved this lower body workout!! Shorter workout but still got my legs shaking, and the sweat pouring. 10/10 recommend!

Kate

Marsha

Tanzee

Kaitlin

Rosy

Anna Lombari

If I NEVER see a sneaky lunge again I will be fine.

Kendra Mcadoo

Leigh

Marisol

Jodie

Kathryn Whitten

Jade

Jennifer Glenn

Scarlet

First week complete! Soo fun!🦵🏼💪🏽

Laura

What a tough workout! Pushed through.ams loving the pump and sweat!

Gabriela

alondra cabrera

LOVED this one! Nice challenge that made me sweat but was finished in the time frame.

Lyndsey

Mansi Maurya

yangBAE

Nicole

Crushed this with my 9 year old! She loved it.

Kayla

Flame

Happy New Year!!!! 🥳🥳🥳🥳 Thank you for this awesome app!!!

Andrea

Donna

Sam’s face after Romania deadlifts 🤣.. I feel ya 😒

Taylir

Lindsay

Is there a way to delay the timer by a few second so you can press start and then pick up your weights and get set without eating into your time?

Thea

Well I am trying to make my hard days hard and my easy days easy… that leg day after a fartlek run was 🔥🔥

Noemi Hetzler

Killed my legs! Had to do a little bit of modifying due to what I had around but your previous workouts still helped me kill it!

Veronica

Dumbbell 2.0 and barbell both crushing it

Tamara

Tough workout! Thanks for kicking my butt!

Marissa

Week 1: Day 6: Lower 
Instruction: This workout is organized in supersets. This means you will complete all rounds of the paired movements before moving on to the next superset. Each movement is timed and the time changes each round. Pay attention to the number of rounds and time listed for each movement below. Rest 10-15 seconds from movement A to B and then rest 30-45 seconds after completing each round, before moving on to the next round.

Superset 1: 4 Rounds 
Round 1. 1 minute 
Round 2. 45 seconds 
Round 3. 30 seconds 
Round 4. 30 seconds 
1A. Heels Elevated Goblet Squat 
1B. Sneaky Lunges

- Elevate your heels 
- 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

Heels Elevated Goblet Squats

- Perform forward lunges while staying on your tip toes
- Dipping your chest forward

Dumbbell Sneaky Lunges

Superset 1

Superset 2: 3 Rounds 
Round 1. 1 minute 
Round 2. 45 seconds 
Round 3. 30 seconds 
2A. Dumbbell Romanian Deadlifts 
2B. Lateral Step Ups

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell Romanian Deadlift

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot laterally up onto the box and push through your heel to stand up
- Bring the other leg up
- Lower and repeat 
- Complete desired reps then repeat on the opposite side

Dumbbell Lateral Step Up

Superset 2

Superset 3: 3 Rounds 
Round 1. 1 minute 
Round 2. 1 minute 
Round 3. 1 minute 
3A. Bench Reverse Hyperextensions 
3B. Single Leg Hip Thrusts (30 secs each side)

- Begin in a prone position with your legs off the bench
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position
- Lower with control

Bench Reverse Hyperextensions

- Place your upper back on the bench and a dumbbell at your hips
- Lift one leg and extend it forward 
- Push through your grounded heel raising your hips 
- Engage your glutes at the top
- Complete desired reps then repeat on the opposite side

Single Leg Hip Thruster

Superset 3

Superset 4: 2 Rounds 
Round 1. 30 secs 
Round 2. 30 secs 
4A. Dumbbell Leg Extensions 
4B. Dumbbell Lying Hamstring Curls

- 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 Extension

- Hold the dumbbell with both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings
- Lower with control

Dumbbell Lying Hamstring Curls

Superset 4

W1/D6 Lower Body

Awesome start! My arms and shoulders are toast! 🔥

Carly

Lety

Talia Prideaux

W1/D1 Upper Body

KELSEY

Libby

W1/D2 Lower Body

Missy

Such a great workout to start the day with but 🥵 after that leg day!

Hannah Ricci

W1/D3 Full Body

Kimberly

W1/D5 Upper Body

Amazing workout. I am increasing my weight and this hit me hard.

Dee Hurter

W2/D1 Upper Body

Shannon Smolinski 

If you want to crank up the workout, do it outside in a bikini in the Florida sun! ☀️👙 It’s brutal but feels sooo good 💦

W2/D2 Lower Body

Demitria

I 100% modified: 3 rounds only 120, 90, 60. The 2 minute exercises had rest breaks. This felt more like a core workout, not a “full body” workout. Some moves aren’t very suited for long limbed gals like myself 5’8”. Some moves are much easier for Sam’s height. None the less…. I participated best I could. I wanted to cry a lot.

W2/D3 Full Body

Serena

W2/D5 Upper Body

Love the historical logs!! Would love it that much more if previous weights, from our logs, were incorporated into the next workouts. Would save me time switching back and forth.

🤷‍♂️ Just thoughts, because I don’t know how hard it would be to make that happen 😂

Absolutely LOVE the workouts and no -stagnant atmosphere! 🤙🏽

George

W2/D6 Lower Body

Modified 3 of all the exercises. Good workout.

Brittany

W3/D1 Upper Body

Emma

Amazing workout!! I feel myself getting stronger each week and having the grit to make it to the end of each workout. So good!

W3/D2 Lower Body

30 sec is a breeze compared to the two min rounds. 🥵😍

W3/D3 Full Body

Ooops, forgot to start app when did workout, enjoying these timed workout sets

Very enjoyable. It's not so hard that you get demotivated but challenging enough that you can get a good workout.

Samantha

W3/D5 Upper Body

Low back pain strikes again… one year later wtf. This workout was wonderful tho

Tiffany

W3/D6 Lower Body

So hard!!! Definitely gives me a surge of excitement & accomplishment when I finish!!

Carmen B

Katie

Such a killer, but so good😮‍💨🥵

W4/D1 Full Body Challenge

Really liked this workout!! Definitely feel the pain from yesterdays full body challenge into todays workout.

Allison

After the full body challenge the day before, I decided to drop my weight for today. Loved the variety of this one!

W4/D2 Upper Body

🥵🥵🥵 absolutely kicked my butt. Such a great burn

W4/D3 Lower Body

Enjoying the amrap format, doing half of the time though😀

W4/D5 Upper Body

Jake

Great workout! Did half the amrap times and still got great sweat and burn~

W4/D6 Lower Body

W4/D7 Full Body

Owie! Did even number reps w/ 12.5#dbs… 23:01

W5/D1 Full Body Challenge

Really enjoy this amrap format😁
Did half of each amrap time w/ 12.5# db’s

Molly

W5/D2 Upper Body

Definitely going to feel the burn for next couple days!

Just gonna lay on the floor all day and try and catch my breath after that! 🥵

W5/D3 Lower Body

Did half the amrap time and still had great burn muscle fatigue!

I love these workout they are so good. I can't wait to do the other plans. I just want to note, the super man lat rows is part set 2 and 3 of this upper body day. Was this intended?

W5/D5 Upper Body

A Sweeney leg workout + ARN evolution = 🥵🥵🥵

W5/D6 Lower Body

Did 3 rounds in 21 minutes before moving on to other strength exercises

Beth

That was a fabulous workout~ did 25min version😁

W5/D7 Full Body

No f*#king way I can do 25 rounds! Did 15 rounds - and I was dying. Proud of myself though!

Wozers!! Used all the workout words in this one! 🤬🥵💪🏼

W6/D1 Full Body Challenge

Literally dripping in sweat 😅 great workout

W6/D2 Upper Body

Doing these giant sets even half the time allotted is bringing on the sweat and growth😁

W6/D3 Lower Body

Whew… had to go down in weight for the half curls

Michelle

25‘in total,5-6rds for each set✅#mondayafternoondbtrain

W6/D5 Upper Body

Kiki

Six rounds. Then 4-5 I lost count 😭😅 So good!

W6/D6 Lower Body

It was very good 6 weeks challenge, usually i dont take rest day i noticed changes in my body shape thank you so much , now i will start another program

W1/D6 Lower Body

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