Name: Playbook - Sam Sweeney - W6/D2 Legs
Uploaded: 2023-06-03T13:16:10.561Z
Duration: 60 min
Description: W6/D2 Legs

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

Lisa

Way to finish off this program!  Going to walking like a baby giraffe after that workout !!

Stephanie

Serena

Meagen

Lindsay

Anna Lombari

yangBAE

Ariz

Krystal

Olivia

Steph

Pistol squats were sooo tough!!! Definitely challenging myself today

Megan

1A. Back Squat 4S/8,8,6,4R 
Rest time: 10-20 sec from exercise A to B 
Note: reps should be explosive 
1B. Cossack Squat 4S/16R total 
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
- Reach parallel and push through your heels to come back up

Back Squats

- 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. Sumo Deadlift 4S/8,8,6,4R 
Rest time: 10-20 sec from exercise A to B 
2B. Curtsy Lunge 4S/6-8R each side 
Rest time: 45 sec-1 min before returning to exercise A

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Barbell Sumo Deadlift

- Holding dumbbells at your sides
- Step one leg back behind your other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg  and bring your back leg forward
- Repeating the sequence on the opposite side

Dumbbell alternating Curtsy Lunges

2A-2B

3A. Barbell Bulgarian Splits 4S/6-8R each side 
Rest time: 10-20 sec from exercise A to B 
3B. Wall Sit (Weighted) 4S/2 min 
Rest time: 45 sec-1 min before returning to exercise A

- Start with barbell on your upper back and your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

Barbell Bulgarian Split Squat

- Sit against a wall with your legs and hips bent at 90 degrees and a weight plate on your lap
- Hold for time

Weighted Wall Sit

3A-3B

Burnout instructions: Set your timer for 6-8 minutes. Your goal will be to get through as many rounds of the two exercises below as possible, within the 6-8 minute timecap. Reps are written below. This is a burnout so rest minimally and push your pace. 
4A. Zombie Squat 10 reps 
4B. Pistol Squats 10 reps total 
Note: modify with single leg box squats

- 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

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up
- Repeating the sequence on the opposite side

Pistol Squats

Burnout AMRAP

W6/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

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

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

Nita

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!

W5/D7 Full body challenge

Sean

W6/D1 Push

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.

W6/D2 Legs

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