Name: Playbook - Sam Sweeney - W5/D2 Legs
Uploaded: 2023-06-03T13:16:10.521Z
Duration: 60 min
Description: W5/D2 Legs

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

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

Stephanie

Nita

Meagen

Sarah

Gwen

Great workout! Just upgraded to my full year. So excited for what’s ahead!

Maranda

Went up in weight! Improvement in my endurance.

April

34’59”48for burnout session I used hack machine for back sq,happy Chinese New Year of the tigerrrrrrr🐯

yangBAE

Olivia

Great, just wish i didn't have to keep going back and forth from no barbell to barbell. Difficult to do in a busy gym.

Ariz

Julieann Cunningham

Mandy

Julie

Megan

1A. Paused Back Squat 4S/8,8,6,4R 
Tempo: 2 sec pause at the bottom of each rep, in the stretch 
Rest time: 10-20 sec from exercise A to B 
1B. Cossack Squat 4S/12R 
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 lower, sitting back and down until parallel 
- Pause for 2 seconds
- Push through your heels to come back up

Paused 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 Hip Thrust 4S/8,8,6,4R 
Rest time: 10-20 sec from exercise A to B 
2B. Dumbbell Deficit Sumo Deadlift 4S/6-8R drop 8-10R 
Rest time: 45 sec-1 min before returning to exercise A 
Note: drop the weight by 10-20% on drop set

- Support upper back on a bench and the barbell across 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 to starting position

Barbell Hip Thrusts

- Stand in a wide toed out stance on two weight plates with a heavy dumbbell in front of you
- Lower into a squat touching the dumbbell to the ground while keeping your back straight
- Stand up to full extension

Dumbbell Deficit Sumo Deadlift

2A-2B

3A. Front Squat 3S/6-8R 
Rest time: 10-20 sec from exercise A to B 
3B. Dumbbell Bulgarian Splits 3S/6-8R each side 
Rest time: 45 sec-1 min before returning to exercise A

- Place a bar across the front of your shoulders with your elbows forward 
- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly 
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels to standing

Barbell Front Squat

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

Dumbbell Bulgarian Split Squat

3A-3B

Burnout Instructions: This pairing is to be done in a descending pyramid. This means you will start at 10 reps for both exercise A and B and take 1 rep away each round, until you hit 1 rep of each. The goal is to move quickly and rest minimally. 
4A. Barbell back Squats 
4B. Dumbbell Hip Thrusts

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

Back Squats

- 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

Burnout Descending Ladder

W5/D2 Legs

Good GAWD! My arms are trembling! 💪🏽

Samantha Russell

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

Michelle

W1/D1 Chest and shoulders

Kimberly

Kathe Martin

W1/D2 Legs

Isabelle

Lauren

Kaarin

W1/D3 Full body

Lisa

Ashton

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!

Wendy

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.

Morgan

W2/D3 Full body

Libby

Serena

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

😨 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

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.

W5/D2 Legs

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