Name: Playbook - Sam Sweeney - 1/12 Quads, Glutes, Hamstrings, Calves
Uploaded: 2024-03-04T17:09:27.405Z
Duration: 70 min
Description: 1/12 Quads, Glutes, Hamstrings, Calves

Flav

yangBAE

Kayla Torres

Gina

Wtf was THAT?! Omg. Hardest workout to date imo. 😅

Kathryn Whitten

I went into this thinking I would never be physically able to do the finisher and I did the entire thing with only 2 breaks and now I’m going to go flip a car. PROGRESS BABY.

Brittany

Don’t think my hip will ever allow for a pistol squat but it’s sure “fun” trying  🥲😅

Meghan

Sarah Guzak

Can’t explain how much I needed that today. Felt like a warrior from start to finish, and my hip mobility continues to improve so much!!!

Megan

Excuse me, but what was that finisher?!? 😰🔥 Absolute fire leg day today! Yes it was tough, but so am I. And damn I feel so proud of myself for conquering that one!

Kimberly

Amber

Katie

Sarah

It’s nothing against the workout. Just frustrated because the gyms have been so crowded I can’t complete the full thing!

My legs are always dead (in a good way) AND still sore even 3 days later 😂😭

All these finishers... Are absolutely fire.

That curtsy lunge/back extension superset snuck up on me. Holy crap my glutes are shaking as I sit in my car now. 🥵

Today was a good day! Those pistol squats humbled me! Didn’t think I could do them, they may not have been pretty but I got them done!

DeAnna

Dominique

Chelsea

Paige

Aaron

Cori

Caitlin

My legs were shaking with that finisher. 🔥

Dedra

Lakshmi Neelesh Nimmagadda

The crew wasn’t lying…..this was an ass kicker 🔥🔥🔥

Audry

Kimmy

That finisher 🥵🥵 && pistol squats!!

Janelle

Audi

Dear Lord,
Sam Sweeney tried to kill me with this leg day. Please forgive her.

Love,
Me

Nicole

Michelle Zabin

Emilie

The mobility work truly helps my depth range increase! ♥️♥️

Nicole Olsen

These finishers are 🔥🔥🔥 loving this new split!

Sara

Quads and glutes will never be the same again 🤣🤣

Ashley

Good to see that I could do the  pistol squats! Definitely an improvement!

Alice

Mia Arrowsmith

I didn’t think I could do the pistol squats because it’s been along time since I’ve done these but I was able to do them with the weight!! I surprised myself I guess, thank you guys for the great workout. 👊🏻

Erika

Dorcas

Julieann Cunningham

Everything hurts…. But in a good way!! DANG THAT WAS JUST 🔥🔥 Might call in sick to work 😝

Kelsey

This workout got my legs on fire 🔥 that finisher was tough 😮‍💨

Deja

April

I’m convinced if I can make it through Sweeney leg day I can do anything🤣💪🏻

Sarah Arnett

That finisher was something else!! Way to challenge is Sam! But so thankful for the booty pump!

Gabriela

Christen

Lexie

Happy Thursday!

[Week 2 of 6 in the current split]

Focus of this split: perfecting skills and building strength in fundamental joint archetypes. 

Pre Training Mobility and Warm Up: listed in the workout. 

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

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

Quads, Glutes, Hamstrings, Calves: 

Pre Training Mobility and Warm Up: 1X through
a. Banded Distraction [anterior]- Hip Capsule Mob: 2 mins minimum each side
b. Banded Hip Extension/Hip Extension Lunges: 2 mins minimum per side
c. Banded Heel Cord: Anterior/Posterior: 2 minutes minimum per side 
e. 3 minutes Reverse Sled Push 
f. 30 Adductions: 30R
g. 30 Abductions: 30R

Strength Training: 
1. Barbell Bulgarian Split Squats: 5S/5R each side 

2. Deficit Pistol with Forward Reach: 4S/6-8R each side 

Superset: 
3a. Deficit Curtsy Lunge: 4S/6-8R each side [3 second eccentric] 
3b. Weighted Glute Hyperextensions: 4S/6-8R [weighted w/ 2 sec mid rep pause] drop 8-10R no weight [steady tempo] 

Superset: 
4a. Cable Donkey Kickback: 3S/10-12R each side [3 second eccentric] 
4b. Wide Stance Leg Press: 3S/12-15R [2 second mid rep pause on eccentric]

Finisher: move quickly, dropping one rep each round from 10R to 1R, with as little rest as possible.
5a. Wall Sit Leg Extensions:  10R-9R-8R-7R-6R-5R-4R-3R-2R-1R [TOTAL]
5b. Wall Sit Calf Raise: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R

1/12 Training Day Overview

Please reference the notes for further instruction. Understand that mobility work is very personal to each individual. These are outlines and movements I prescribe for myself. Always feel free to spend more/less time in one area over the other, or apply different movements. Hunt for spots of tension and spend time in those positions until you feel change occur.

Time: 2 minutes minimum each side 

Set Up: 
- loop the band low around the rack 
- face away from the rack, loop the band high around your hip, band across the front of your hips 
- step away from the rack to create tension from the band 
- get down on the ground, bend one knee and drive your banded knee into the ground 
- extend the other leg back 

Execution: 
- floss or oscillate back and forth
- bring your knee to your chest, close the space between your stomach and knee- full flexion
- Exaggerate external and internal rotation by bringing your foot across your body [er] and then to the outside of your body [ir]

Banded Distraction [anterior]- Hip Capsule Mob

Time: 2 minutes minimum each side 

Set Up: 
- loop a band low around the rack 
- face the rack and loop the back around one leg, high hip, so the band is hooked under your glute
- step back to create tension

Execution: 
- keep front foot on the ground, step your banded leg back
- bend both legs and plant your back knee on the ground 
- squeeze your glutes and keep your belly tight 
- the band will distract your femur into the front of your hip socket
- slowly shift your weight forward over your grounded knee 
- hold and move around contracting into this position and holding as needed 
- then perform steady lunge reps with banded distraction
- keep a tight squeeze on your glutes

Banded Hip Extension/Extension Lunges

Time: 2 minutes minimum each side 

Set Up: 
- loop your band low around the rack 
- loop free end around your front ankle
- face away from the rack 
- walk forward to create tension 
- get down into a half kneel position or stay standing 
- plant your front foot on the ground, toes forward 
- heel must stay glued to the ground 

execution: 
- drive your knee forward, over your toes
- oscillate in and out of end range until you experience change in your ROM
- position band around your heel and face the rack and do the same but band distraction in the opposite direction

Banded Heel Cord: Anterior/Posterior

Time: 3 minutes 
Tempo: steady 
Modification: backwards walk on the treadmill 

Set Up: 
- wrap a (thick) band around your hips or use the dip belt  
- face the sled and loop the other end of the band around the handles of the sled
- position the band in the middle of each side 
- step away from the sled until you can feel the tension of the band pull you
- grip the band to control the tempo of your pull 
- bend your knees and push your hips back just slightly 
- keep your chest upright and facing forward 

Execution: 
- alternate stepping backwards with each foot as you pull the sled with the band around your hips 
- think about pushing the ground away as you plant each foot
- focus on your knees staying in line with your toes
- take slow steps to manage the tension

Reverse Sled Drag

Reps: 30R
Tempo: steady 
Modification: copenhagen adductions/30R each side 

Set Up: 
- sit on the adduction machine so your back is pressed into the back pad of the machine
- bend your legs and position the inside of your knees in line with the pads on each side. 
- place your feet up on the platform 
- start with your legs spread apart as far as you are comfortably able
- pull yourself into the seat using the handles on each side
- drive your ribs down and brace. 

Execution: 
- drive your feet into the platforms on each side as you drive the pads of the machine in towards the center using your legs 
- press your knees together and contract your adductors at the top of the rep
- release the weight with control until your legs are positioned apart again. 
- keep your chest upright and butt on the seat.

Adductions

Reps: 30R
Tempo: steady 
Modification: copenhagen adductions/30R each side 

Set Up: 
- sit on the abduction machine
- bend your legs and plant your feet on the platforms, drive your heels down 
- pull belly button to spine, and brace in this position 
- grip the handles or bottoms of the seat and pull yourself into the seat 
- lean your torso forward just slightly 

Execution: 
- use your glutes to drive your feet into the platforms and push your knees out and away from the midline 
- contract your glutes [glute med & max] at the top of the rep 
- release the weight and return your knees to the center again 
- keep your feet planted on the platform

Abductions

Pre Training Mobility and Warm Up

Rep Count: 5R each side 
Tempo: steady 
Modification: dumbbell bulgarian split squat 

Set Up: 
- set the barbell to ~shoulder height on the rack
- position a bench [or box] behind the rack- [far enough away for you to be able to step back ~2 steps and elevated one foot]
- grip the barbell with a pronated grip, even distance on each side [just outside shoulder width] 
- retract your scapula and pull yourself under the bar
- position the bar on your high/mid back [on the ‘ridge’ created by retracting your scapula] 
- drive your elbows down and pull the bar into your back 
- squeeze your glutes, pull belly to spine, brace 
- un- rack the barbell 
- take ~2 steps back and elevate one leg on the bench [top of your foot down on the bench- edge of the bench lined up with the crease of your ankle. if you do not have the mobility bend your ankle and drive your toes into the bench] 
*front foot should be ~1 step in front of the box/bench. The more close the stance, the more ankle flexion the movement will force- making it more quad dominant]
- keep your eyes fixed in one spot, head/neck neutral
- drive your ribs down and hold the brace in your trunk 

Execution: 
- hinge slightly at your hips
- bend your front knee [allow it to move towards your toes while your heel stays planted on the ground] and push your hips back towards the bench as you lower  until your front leg is bent at ~90 degrees or just below
- keep your chest upright and facing forward at the bottom of the rep
- drive your front foot through the ground and extend your leg as you press up and into the start position
- keep knee in line with toes throughout each rep
- complete all reps on one side before moving to the next

Barbell Bulgarian Split Squats

Rep Range: 6-8R each side 
Tempo: steady 
Modification: use assistance, no weight, or choose a lateral step down 

Set Up: 
- grip the ends of a dumbbell in both hands 
- step on top of a box or bench, plant one foot on top  
- allow the other foot to hang off the side of the bench, point your toes  
- extend your arms holding the dumbbell down in front of your torso 
- squeeze your glutes, pull belly button to spine and brace 
- pin your shoulders down and back, drive your ribs down, keep your chest upright and facing forward 
- point the toes on your foot hanging off the bench/box

Execution: 
- hinge at your hips, bend your knee and keep an upright chest as you lower into a pistol position 
- reach your arms holding the dumbbell forward as you lower into the pistol squat 
- keep your free leg straight and raise your leg towards your dumbbell as you reach your bottom position 
- lower as far as you are able to with control 
- extend your leg and press yourself back up into a standing position 

*approach this as a lateral step down without resting your free foot on the ground at the bottom if needed to modify

Deficit Pistol Squat with Forward Reach

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: no deficit 

Set Up: 
- position a plate or 2 on the ground 
- grip a dumbbell in each hand 
- pin your arms by your sides 
- step on top of the plate with both feet 
- pull your belly button to spine, squeeze your glutes and brace 
- keep a neutral head, neck, spine 

Execution: 
- keep one foot planted on top of the plate, toes forward
- lift the other foot off the plate and step it back one step behind you and one step to the outside of your planted foot 
- use a 3 second eccentric, keep your front toes/knee pointing forward and bend both your front and back knee as you lower into a 90 degree bend in your front leg
- make sure your back knee passes the height of the plate as you lower, this will increase your ROM and allow for a greater stretch through your glutes/hammies
- press your front foot through the plate and step your back foot forward to meet at the top of the plate 
- keep your hips square forward
- contract your glutes at the top of the rep 
- complete all reps on one side before moving to the other side

Deficit Curtsy Lunge

Rep Range: 14-18R total 
*6-8R weighted w/ mid rep pause drop 8-10R bodyweight reps steady 
Tempo: 2 second pause mid rep on the concentric portion of first 6-8R, steady tempo on final 8-10R 
Modification: dumbbell stiff legged deadlift 

Set Up: 
- position a single kettlebell or dumbbell in front of the hyperextension machine
- set up on the hyperextension machine so the pad is ~2” below your hips. [pivot point is your glutes]
- plant your feet on the platform, toes forward [or slightly out] 
- allow your torso to hang down, towards the ground 
- tuck your chin and push your mid back through your scap to create a rounded upper back- hold this position [this positioning can help you favor the glutes] 
- grip the dumbbell with both hands and pull it to your chest
- pin your elbows by your sides 
- squeeze your glutes, pull belly button to spine, and press your quads into the pads 

Execution: 
- begin with chest facing the ground. 
- pull from your glutes and raise your torso .5R, pause for 2 seconds mid rep 
- lift your torso until you reach a full contraction in your glutes  [do not let your back hyperextend past your glutes] 
- contract your glutes at the top of the rep 
- lower your torso back towards the ground with control 
- on your final 8-10R drop the weight and complete steady reps with no pause
- if you are feeling too much low back activation your are likely extending your torso too far, shorten your ROM and focus on your glutes controlling the movement

Weighted [Glute] Hyperextensions

Compound Set

Rep Range: 8-10R each side 
Tempo: 3 second eccentric 
Modification: banded donkey kickback, or single leg hip thrust [weighted or not] 

Set Up: 
- attach a single arm [or ankle strap] handle to the cable and position it low 
- face the cable and position the handle across the mid point of the bottom of one foot 
- step back and get down on the ground in a quadruped position [hands and knees
- position your hands under your shoulders, knees under your hips
- draw your belly button towards your spine and tuck your ribs down to brace 
- keep a neutral head/neck/spine 
- bend the leg attached to the cable and position knee close to your chest

Execution: 
- keep your ankle flexed and drive through your heel as you extend your leg and kick the cable straight back 
- when your leg is fully extended, heel in line with your glutes, contract your glutes
- use a 3 second eccentric to bend your leg again as you release the tension of the cable and return to the start position with your leg bent at 90 degrees
- keep your spine neutral, do not let your low back hyperextend as you kick back

Cable Donkey Kickbacks

Rep Range: 12-15R 
Tempo: 2 second mid rep pause on eccentric portion of the rep 
Modification: dumbbell squats [dumbbells at sides] 

Set Up: 
- position yourself in the leg press machine seat, back pressed against the pad of the machine 
- position feet in the middle of the platform, feet wide- wider than hip width apart [toes pointing forward or slightly out]
- grip the handles on each side with both hands and extend your legs to un rack the weight
- pull belly button to spine and contract your lats as you pull yourself into the seat using the handles

Execution: 
-  bend your legs and allow your knees to move in the direction of your toes 
- lower the weight until you reach .5R and pause for 2 seconds
- lower the platform the rest of the way until you reach full flexion at the knees in this position with your feet planted firmly on the platform [90 degrees or below]
- press your feet through the platform and extend your legs 
- do not lock out at the top of the rep and contract your quads/glutes
- keep your butt from rolling up and torso from shifting [if you are having trouble with your butt sliding forward try adjusting the back of the seat forward or back. 
- keep feet planted on the platform

Wide Stance Leg Press

Begin with 10R each movement, drop one rep each round from 10R to 1R, with as little rest as possible.

Rep Count: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R total
Tempo: steady 

Set Up:
- position yourself against a wall, back pressed flat against the wall. [ribs tucked]
- bend your knees and slide your back down the wall until you are in a 90 degree bend in your legs [slightly above to modify, slightly below to make more difficult]
- position your heels under your knees, plant feet firmly on the ground
- keep hands in front of you or press them against the wall

Execution: 
- lift one foot and extend your leg straight out
- when your foot is in line with your knee/hip, contract your quad 
- bend your knee and place your foot back on the ground 
- alternate extending each leg

Wall Sit Leg Extensions

Rep Count: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R total
Tempo: steady 

Set Up:
- position yourself against a wall, back pressed flat against the wall. [ribs tucked]
- bend your knees and slide your back down the wall until you are in a 90 degree bend in your legs [slightly above to modify, slightly below to make more difficult]
- position your heels under your knees, plant feet firmly on the ground
- keep hands in front of you or press them against the wall

Execution: 
- with legs bent drive the balls of your feet into the ground and lift your heels off the ground 
- contract your calves
- lower your heels to tap the ground again

Wall Sit Calf Raise

Finisher

1/12 Quads, Glutes, Hamstrings, Calves

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 ❤️‍🔥❤️‍🔥❤️‍🔥

4/25 Quads and Glutes

Brianda

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

Yanely

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

Lamia

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

Kody Young

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

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

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 🧡

Jemme

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

Natalie

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 🍗 🔥

1/12 Quads, Glutes, Hamstrings, Calves

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