Name: Playbook - Sam Sweeney - 1/1 Quads and Glutes- NEW SPLIT [Happy New Year!]
Uploaded: 2024-03-04T17:09:28.643Z
Duration: 70 min
Description: 1/1 Quads and Glutes- NEW SPLIT [Happy New Year!]

Deja

Renee

Preet Klair

Wow those step downs were deceivingly challenging! And I loved the core warmups! So effective! I am loving this split already ❤️🔥

Yikes!!! This is gonna be a rough 9 weeks!

Michelle Zabin

Fu*** that was so fucking hard !! 🔥 loved the challenge

Karolane

Putting static lunges at the end is evil 😭😭😭

Jemme

Was doing pretty good and dandy till I got to the stationary BB lunges…dead

My girl did not hold back 🦍😤🫶🏻

Jacqueline

I love that you leave the days up longer than 7 days. That allowed me to pick up last week's workout today. 

Really enjoyed this one. The variety in methods from tempo to  volume to hypertrophy kept it lively

Manda

Good start, can’t wait to see the progress!!

Natalie Helser

Strong and to-the-point 💥 I know it’s only day 1, but this could be my favorite split yet! I’ve not been feeling myself for over a month and today, after this, I’m feeling so back and so strong I could cry 💗 Thank you doesn’t begin to cover it 🫶

Megan

Absolutely loving this split! Being able to focus on each movement before moving on = 🤯  💪

Kody Young

Dead. Definitely showed me some ankle\foot stability weaknesses. 💜💜

Sarah

Returned to this after an unplanned 4 week break! Great split! 👏🏽

Anjali

Jacque

Dead…this is going to be a wicked split ☠️

Katie

Nicole

Lamia

hannah

First sween workout of the new year! Hell ya!!!

Gabrielle

Lauren

Jamie

Yanely

What a doozy! I had to make sure my butt cheeks were still intact after that.

Brittany

Kadie

Sini

Meghan

Leg days with Sam are always my favorite day 🔥

Kashay Sullivan

Wellll....dropped a dumbell on me foot BEORE the first exercise. If it's broken remains ro be determined, but limped my way through the whole workout. Had to do single leg Leg Press instead of lunges bc my foot would not bend.🤪 as Sam said--ok 2024...here we go.

Sue Yanchulis

First workout of the year!! Glad to be back with the crew 🎉🙌🏻

Audrey Cadena

I’m so happy for start my New Year whit this app !!! Iove it

Marlene

Marla

Susan

SUCH a great workout to kick off my birthday 🥳 💪🏼

Taylor Willman

Lakshmi Neelesh Nimmagadda

The core part at the beginning is just cherry on top 🤘

Caterina

Cindy Smith

Naisha

Awesome way to start 2024
Happy birthday to me and Happy NewYear to all! 🎉🎊🎆

Mia Arrowsmith

Happy new year everyone! Let's start this year strong 💪

Stéphanie

Tayler

I used to be on this app almost every day kicking ass, but I found out I was pregnant in June 2023. My workouts slipped as I was too tired and not motivated… it’s now January 1st, 2024 and I’m 29 weeks pregnant and modified this workout for me! WOW this was what I needed! Sam, please come up with pregnancy safe workouts next!!

Kelsey

Alicia Heier

Natalie

Absolute perfection. Loving the new setup already!!!! 🤩🤩🥳🥳

Audry

Happy Monday! WELCOME TO THE NEW SPLIT.

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 8 week split [week 9 will be a deload week] 

Goal of Split: Training days built around gaining strength through appropriate volume per muscle group, with an emphasis on repetition of primary movements in both strength and hypertrophy rep ranges. The optional core work included at the start of each training day is intended to help you connect to your body and serve as part of a pre training day warm up if you choose. 

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Quads and Glutes: 

Optional Core Work: 
a. Ab Wheel Rollout [barbell rollout]: 2S/5-10R 
b. Hollow Hold Crunch: 2S/10-20R 

Strength Training: 
1. [Phase 1] Barbell Front Squat to Box: 3S/5R 

*rest 2-3 minutes between phase 1 and phase 2

2. [Phase 2] Barbell Front Squat to Box: 2S/12R 

3. Trap Bar Reverse Step Up: 4S/8-10R [3 second eccentric each rep] 

4. Barbell Hip Thrust: 5R/20R, 15R, 12R, 10R, 8R [increase load as rep count decreases] 

5. Leg Extensions: 6S/5R [3 second hold at the top of each rep] 

6. Barbell Stationary Lunge: 4S/10-12R each side

1/1 Training Day Overview

Rep Range: 5-10R 
Tempo: steady 
Modification: barbell rollout or plank walkout

Set Up: 
- grip the handles of the ab wheel on each side
- get down on the ground in a tall kneeling/quadruped position 
- place the wheel on the ground directly under your chest
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 
- hold a tight brace, keep a stiff torso
- lock your arms straight and depress your scapula to lock tension in your lats 

Execution: 
- roll the wheel away from your legs 
- extend your arms overhead as you lower your torso towards the ground
- stretch through your core and lats, hold the brace and stay stiff in your trunk at the bottom of the rep [roll the wheel out as far as you are able, while still keeping control of the movement through your core] 
- keep a neutral head, neck, and spine at the bottom of the rep, with arms extended
- use your core to help lift your torso away from the ground and roll the wheel towards your legs again 
- round your upper back slightly at the top of the rep and contract your core
- keep your knees driven in to the ground

Ab Wheel Rollout

Rep Range: 10-20R 
Tempo: steady
Modification: raise legs higher or plant feet on the ground

Set Up: 
- lie on the ground in a supine position
- extend your legs, point your toes
- extend your arms overhead, bend your arms and cradle your head with your palms behind your head
- squeeze your glutes, pull belly button to spine, and set your brace
- lift your legs off of the ground just enough to hold the brace in your core, drive your back into the ground
- tuck your chin

Execution: 
- look straight up to the ceiling and lift your upper back off of the ground
- imagine closing the gap between your rib cage and your belly button and crunch at the top of the rep
- contract your core
- lie back and lower your upper back to the ground again 
- keep your legs hovering off of the ground, raise them higher for more assistance/less tension in your core

Hollow Hold Crunch

Optional Core Work

Rep Count: 5R
Tempo: steady, power
Modification: goblet box squat

*box height should be just below knee height. The box should allow you to hit the depth you would on a standard front squat without a box. Remember this is a “tap and go” squat to box [no pause on the box] 

**You can choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

Set Up: 
- position your box centered behind the rack
- position the barbell on the rack so it is slightly below shoulder height
- step behind the bar
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar]
- pull yourself under the bar and connect the barbell to your front delts, across your high chest [below your collarbone]
- rotate your elbows under the bar until palms are facing up and elbows are pointing forward
- pin your arms and keep elbows high to create a stable shelf for the bar to rest on
- tuck your chin and pull the bar into your high chest, this will help secure the barbell in place
- step your feet under the bar and squeeze your glutes, pull belly button to spine, and set your brace
- stand and lift the barbell off the rack and step back ~3 steps, heels should line up in front of your box
- take a hip width or just outside of hip width stance, toes forward or just slightly out [this will depend on your personal body mechanics and mobility]
- use a tripod foot [cement the base of big toes, little toes, and heel to the ground]

Execution: 
- take a big, diaphragmatic breathe in, hold the brace in your core
- push your hips back and bend knees
- lower your glutes to tap the box behind you
*this should be a TAP AND GO squat, no break between the eccentric and concentric portion of the rep
- extend your legs and drive your hips in
- stay upright as you press up into a standing position again 
- contract your quads and glutes 
- exhale at the top of the rep and reset your brace each time
- knees should stay in line with the toes and chest should stay upright throughout
- elbows should stay high and pointing forward so the bar does not roll forward on your arms

Barbell Front Squat to Box [Phase 1]

Rep Count: 12R
Tempo: steady, power
Modification: goblet box squat

*box height should be just below knee height. The box should allow you to hit the depth you would on a standard front squat with no box. Remember this is a “tap and go” squat to box [no pause on the box] 

**You can choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

Set Up: 
- position your box centered behind the rack
- position the barbell on the rack so it is slightly below shoulder height
- step behind the bar
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar]
- pull yourself under the bar and connect the barbell to your front delts, across your high chest [below your collarbone]
- rotate your elbows under the bar until palms are facing up and elbows are pointing forward
- pin your arms and keep elbows high to create a stable shelf for the bar to rest on
- tuck your chin and pull the bar into your high chest, this will help secure the barbell in place
- step your feet under the bar and squeeze your glutes, pull belly button to spine, and set your brace
- stand and lift the barbell off the rack and step back ~3 steps, heels should line up in front of your box
- take a hip width or just outside of hip width stance, toes forward or just slightly out [this will depend on your personal body mechanics and mobility]
- use a tripod foot [cement the base of big toes, little toes, and heel to the ground]

Execution: 
- take a big, diaphragmatic breathe in, hold the brace in your core
- push your hips back and bend knees
- lower your glutes to tap the box behind you
*this should be a TAP AND GO squat, no break between the eccentric and concentric portion of the rep
- extend your legs and drive your hips in
- stay upright as you press up into a standing position again 
- contract your quads and glutes 
- exhale at the top of the rep and reset your brace each time
- knees should stay in line with the toes and chest should stay upright throughout
- elbows should stay high and pointing forward so the bar does not roll forward on your arms

Barbell Front Squat to Box [Phase 2]

Rep Range: 8-10R each side
Tempo: 3 second eccentric each rep 
Modification: dumbbell or kettlebell weight, or no weight, lower the platfrom/box

*platform should be low here, below the knees. 

Execution: 
- place your platform on the ground in front of you 
- step in the center and grip the trap bar on each side 
- squeeze your glutes, pull belly button to spine, and set your brace
- step both feet on top of the platform
- keep your torso upright and facing forward
- contract your lats and keep the bar secured in place [no swinging or swaying of the bar] 
- keep one foot planted on top of the platform, grip the platform with your toes
- extend your other leg and allow your foot to hover off of the platform in front of you

Execution: 
- keep your foot glued to the platform and bend your leg
- allow your knee to move forward towards your toes as you lower
- keep your torso upright and reach your extended leg towards the ground
- tap your foot to the ground in front of you
- extend your working leg and drive your knee back 
- keep your other leg extended and hovering off of the platform as you press up into the standing position again 
- contract your quad at the top of the rep 
- keep the reps slow and control 
- this is a small, but valuable movement, be sure to get the most out of each rep

Trap Bar Reverse Step Up

Rep Count: 20R, 15R, 12R, 10R, 8R 
Tempo: steady
Modification: dumbbell hip thrusts

Set Up:
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- place the barbell on the ground in front of a flat bench 
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench, legs facing the bar
- extend your legs out and roll the loaded barbell over your hips
- with the barbell in line with your hips, bend your knees
- plant your feet firmly on the ground so your heels are under your knees [tripod feet- connect the base of the big toe, little toe, and heel to the ground]
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips
- squeeze your glutes, pull belly button to spine, and brace
- contract your lats and keep a tight grip on the bar
- keep a neutral spine 

Execution: 
- drive your feet through the ground, and lift the barbell resting across your hips into full extension 
- your knees, hips, and torso should make a straight line at the top of the rep
- shins should be vertical at the top of the rep, knees in line with the ankles
- contract your glutes
- lower your hips until you feel a full stretch in your glutes

Barbell Hip Thrust

Rep Count: 5R
Tempo: 3 second hold at the top of each rep 
Modification: dumbbell leg extension

Set Up: 
- position yourself on the leg extension machine so that the edge of the seat lines up with the crease of your legs
- press your entire back into the back pad 
- grip the handles or bottom of the seat and pull yourself into the seat 
- pull belly button to spine, drive your ribs down, and brace 
- tuck your chin 

Execution:
- flex your ankles and extend your legs
- when you reach full extension contract your quads
- lower the pad with control back to the bent leg position
- if you are feeling this in your knees, the weight you are using is likely too heavy or the positioning may be off

Leg Extensions

Rep Range: 10-12R each side
Tempo: steady 
Modification: dumbbell stationary lunge

Set Up: 
- position the barbell on the rack just below shoulder height 
- grip the bar with a pronated grip on each side, retract your scapula and pull yourself under the bar
- connect the bar to the ridge on your high/mid back 
- step each foot under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your elbows straight down towards the ground and pull the bar into your back to secure it in place
- tuck your ribs and lift the bar from the rack 
- step back 2-3 steps 
- get into a split stance, glue your front foot to the ground, drive the ball of your back foot into the ground 
- keep an upright torso

Execution: 
- bend your front and back legs 
- lower into a lunge position, ~90 degree bend in your front leg 
- tap your back knee to the ground [or get as close as you are able while keeping control of the movement] 
- extend your front and back legs and press up into the split stance position again 
- contract your quads and glutes at the top of the rep 
- keep your torso upright and facing forward throughout each rep 
- keep a tight grip on the bar, bar glued to your back

Barbell Stationary Lunge

1/1 Quads and Glutes- NEW SPLIT [Happy New Year!]

4/27 Full Body or Optional Rest Day

Ashlee

Jody

Lorena

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Emily

4/20 Full Body or Optional Rest Day

Landmine press following tricep push downs is evil genius 😈

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Serena

4/18 Quads and Glutes

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

1/1 Quads and Glutes- NEW SPLIT [Happy New Year!]

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