Name: Playbook - Sam Sweeney - W6/D6 Lower Body
Uploaded: 2023-06-03T13:16:10.598Z
Duration: 50 min
Description: W6/D6 Lower Body

Kiki

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

Serena

Katie

Stephanie

Had to do some modifications for my knees

Lauren

❤️‍🔥Wednesday morning routine🐝

yangBAE

Marisol

Tiffany

Anna Lombari

Ariz

Sofi

Wooo‼️ what a GREAT way to finish out with lower body❤️‍🔥

Krystal

Loved the variety and definitely a burner 🔥

Nicole

Brandon

Lindsay

Week 6: Day 6: Lower 2 
Instruction: This workout is organized in an AMRAP format. This means each giant set below is given a time cap. You will complete as many rounds as possible, of the giant set, 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.

Giant Set 1: AMRAP: 26 Minutes 
1A. Goblet Squat 12 Reps 
1B. Dumbbell Deadlifts 10 Reps 
1C. Dumbbell Squat Cleans 10 Reps 
1D. Stationary Pulsing Lunges 12 Reps (each side)

- 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

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Pulse for desired time or reps
- Complete desired time or reps then repeat on the opposite side

Stationary Pulsing Lunge

Giant Set 1

Giant Set 2: AMRAP: 24 Minutes 
2A. Bulgarian Split Squats 8 Reps (each side) 
2B. Leg Extensions 12 Reps 
2C. Single Leg Alternating Wall Sit 10 Reps total, hold each rep for 5 seconds 
2D. Heels Elevated Dumbbell Pulsing Squats 15 Reps

- 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

- Holding dumbbells at your sides
- Stand with feet shoulder width apart and heels elevated
- Lower in to the bottom of a squat pushing your hips back and down
- Pulse for desired reps or time

Heels Elevated Squat Pulses

Giant Set 2

W6/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

Kimberly

Lisaq

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

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

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

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

W6/D6 Lower Body

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