Name: Playbook - Sam Sweeney - W5/D6 Lower Body
Uploaded: 2023-06-03T13:16:10.541Z
Duration: 50 min
Description: W5/D6 Lower Body

Kimberly

Lisaq

A Sweeney leg workout + ARN evolution = 🥵🥵🥵

Stephanie

Lauren

Serena

Tanzee

Only got to do 2 rounds of each set, but still did the job! 😉

Marisol

I did not have enough time to complete the #amrap format so I did 5rds for each set,super 🤩 fun n uplifting 🫶🏻#nomorebluemonday

yangBAE

Great workout. I am at a cottage this weekend so I brought a set of dumbbells and a kettlebell with me so I could still get an awesome Sweendog workout in.

Susan

Ariz

I love this whole program! I can’t believe I’m almost finished with it.

Krystal

Mansi Maurya

Frog pumps and single leg wall sits 🥵🥵

Nicole

Katie

Kody Young

Maddie

Week 5: Day 6: Lower 2 
Instruction: This workout is organized in an AMRAP format. This means each triset below is given a time cap. You will complete as many rounds as possible, of the triset pairing, within the time given. Reps for each movement are written below next to each movement. Pick appropriate and sustainable weight for each movement. Rest minimally within each AMRAP set but rest 1-2 minutes in between each AMRAP set.

Triset 1: AMRAP: 14 Minutes 
1A. Goblet Squat 12 Reps 
1B. Dumbbell Deadlifts 10 Reps 
1C. Dumbbell Squat Cleans 10 Reps

- 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

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground by pressing your hips back
- Stand straight back up driving the hips forward

Dumbbell Deadlifts

- Start with dumbbells at sides and feet under shoulders
- Clean dumbbells to your shoulders 
- Sit hips back and lower down until 90 degrees
- Stand back up lowering the dumbbells

Dumbbell Squat Clean

AMRAP 1

Triset 2: AMRAP: 12 Minutes 
2A. Bulgarian Split Squats 8 Reps (each side)
2B. Leg Extensions 12 Reps 
2B. Single Leg Wall Sit 10 Reps total, hold each rep for 5 seconds

- 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

Bulgarian Split 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 Extension

- Sit against a wall with one leg bent at the hip and knee to 90 degrees 
- Hold your opposite leg extended straight forward
- Hold for time
- Repeat on the opposite side

Single Leg Wall Sit

AMRAP 2

Triset 3: AMRAP: 12 Minutes 
3A. Single Leg Romanian Deadlift 8 Reps (each side)
3B. Glute Bridge Hamstring Walkouts 6 Reps 
3C. Dumbbell Sumo Squats 10 Reps

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Reaching the dumbbell toward the floor 
- Lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

Single Leg Romanian Deadlift

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes
- Walking on your heels extending your legs out and back in 
- Lower back to starting position

Glute Bridge w/ Hamstring Walkout

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat reaching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell Sumo Squats

AMRAP 3

Triset 4: AMRAP: 10 Minutes 
4A. Unilaterally weighted Dumbbell Sumo Deadlifts 10 Reps 
4B. Frog Pumps 15 Reps 
4C. Floor Hamstring Curls 12 Reps

- Stand in a wide toed out stance with a dumbbell in front of you
- Lower into a squat reaching the dumbbell to the ground while keeping your back straight
- Stand up to full extension
- Complete desired reps then repeat on the opposite side

Unilateral Sumo Deadlift

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog Pumps

- 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

AMRAP 4

W5/D6 Lower Body

Wow, crazy how long a minute takes to pass!! 😂😂

Lisa

Awesome start! My arms and shoulders are toast! 🔥

Carly

Lety

W1/D1 Upper Body

KELSEY

Libby

Megan

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

W1/D5 Upper Body

Chut

W1/D6 Lower Body

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

Taylor

Dee Hurter

W2/D1 Upper Body

Shannon Smolinski 

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

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

Jennifer Glenn

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

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

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

W5/D6 Lower Body

Community

More workouts from Sam Sweeney