Name: Playbook - Sam Sweeney - 1/15 Quads and Glutes
Uploaded: 2024-03-04T17:09:28.695Z
Duration: 75 min
Description: 1/15 Quads and Glutes

Flav

Those BB walking lunges were a great finisher!

I have to do an alternative for the box squat & BB thrust, but still a great workout!

Michelle Zabin

Ana Sofia

Omayma

I went from not gonna do legs today, to okay not gonna do those lunges to doing the whole work out 🙌🏾

Jemme

Building rockets 🚀 for legs over here! 💥

Kody Young

Sini

First time attempting assisted pistol squats since I sprained my ankle last year and I was surprised I can do it 😂 with a lot of assistance of course.

Serious burn with those 1.5 reps, and always get a thrill from the band assisted pistol variation 🙌 This workout absolutely brought all the spice today ❤️‍🔥❤️‍🔥❤️‍🔥

Megan

Jenn

Mental toughness was definitely tested today! Thanks for a great workout!

Kayla

Sarah

Anjali

Brutal mentally and physically. Uffta. 🙃

Jessica Bock

Lamia

Enjoying the intensity but the length is really tough

Alexis

Nyakeh

Audry

Becky

Danielle

Little rough after being sick a few days but got it done 😊💪🏼

Joanne

those b stance hip thrusts 😮‍💨😮‍💨😮‍💨

kelly

Yanely

Taylor Willman

Christina

Corrine

Kimmy

Couldn't finish the lunges coz I was pooped ☠️

Niranjana

Had to go to the gym in the evening when it is zoo. I did my best with the walking lunges 😀. Still
A great WOD. Thank you 🙏🏼

Lorena

Katie

Aspen

Georgie

Jennifer

Lindsay

Karissa

Mia Arrowsmith

Amber

Great way to start a Monday! Weights are still going up!! LFG.

Why must every Monday make me want to puke in a good way?

Maranda

Carmen

Ashley Laas

Those leg extensions made a massive pump🔥

Kamry

Deena

Donalee

Regina

Happy Monday!

Week 3 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. Band Assisted Pistol Squat: 4S/6-8R each side [3 second eccentric]

4. B Stance Barbell Hip Thrust: 5S/15R, 12R, 10R, 8R, 6R each side

5. 1.5R Leg Extensions: 6S/5R [1R + .5R= 1R, 10 second hold at the top of final rep each set]

6. Barbell Walking Lunge: 4S/20R total

1/15 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: 6-8R each side
Tempo: 3 second eccentric
Modification: band assisted single leg box squat

*with or with no weight

Set Up: 
- loop a large loop band high around a rack 
- step in front of the rack, facing the band
- optional: grip a dumbbell in one hand, hold it down by your side
- grip the band with your free hand
- step away from the band and extend your arm until you can feel the pull the band
- squeeze your glutes, pull belly button to spine, and set your brace
- plant your foot on the ground on the same side as your hand holding the dumbbell
- extend your other leg straight forward, keep your foot hovering off of the ground
- keep your torso upright

Execution: 
- bend your knee, allow it to move forward in the direction of your toes
- keep your other leg off of the ground and lower into a pistol position [hamstring to calf at the bottom of the rep, with full foot glued to the ground] 
*modify by placing a box behind you and lower to tap the box at a reasonable height for you*
- extend your leg and press up into the standing position
- contract your quad
- keep your torso upright throughout
- keep your non working leg off of the ground

Band Assisted Pistol Squat

Rep Count: 15R, 12R, 10R, 8R, 6R 
Tempo: steady 
Modification: b stance dumbbell hip thrust

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 one foot firmly on the ground so your heel is under your knee [tripod feet- connect the base of the big toe, little toe, and heel to the ground]
- lift your toes and position the heel of your other foot in line with your toes  of your foot planted on the ground- B STANCE
- 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 away from the ground and into full hip extension 
- your knees, hips, and torso should make a straight line at the top of the rep
- shin of leg on planted side should be vertical at the top of the rep, knee in line with the ankle
- contract your glutes
- lower your hips until you feel a full stretch in your glutes

B Stance Barbell Hip Thrust

Rep Count: 5R
*1R + .5R= 1 full rep
Tempo: 10 second pause at the top of the final rep of each set
Modification: dumbbell or cable leg extensions

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 only .5R before extending your legs again 
- contract your quads
*on your 5th and final rep, hold the pad at full extension and contract your quads for 10 seconds
- bend your legs and lower the pad with control
- keep your glutes glued to the seat
- if you are feeling this in your knees, the weight you are using is likely too heavy or the positioning may be off

1.5R Leg Extensions

Rep Count: 20R total 
Tempo: steady 
Modification: hold dumbbells down by your sides

Set Up: 
- position the barbell on the rack just below shoulder height
- step in front of the bar, grip the bar just outside of your shoulders
- retract your scapula and pull yourself under the bar
- position the bar on your mid/high back 
- step your feet under the bar 
- pull the bar into your traps, drive your elbows straight down, contract your lats
- tuck your chin 
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and step back, away from the rack 
- begin with feet together

Execution: 
- lift one foot off of the ground and take one step forward
- bend your front and back knees
- lower into a lunge position, tap your back knee to the ground [shoot for 90 degree angles in your front and back legs]
- extend both legs and press up as you step your back foot forward to meet your other foot
- stabilize and alternate stepping forward with each foot as you continue reps

Barbell Walking Lunge

1/15 Quads and Glutes

Ashlee

Jody

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

April

4/24 Chest and Triceps

Brooke Trujillo

4/23 Back and Biceps

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!

Erisa

Emily

4/20 Full Body or Optional Rest Day

Landmine press following tricep push downs is evil genius 😈

Meghan

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!

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 🥵🥵🥵🥵

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

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

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 🍗 🔥

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 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

1/15 Quads and Glutes

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