Name: Playbook - Sam Sweeney - 1/22 Quads and Glutes
Uploaded: 2024-03-04T17:09:28.719Z
Duration: 75 min
Description: 1/22 Quads and Glutes

Michelle Zabin

Jessie

Quadzilla 🦖 🔥 Loved it from start to finish

Kody Young

Spicy quads of steel ❤️‍🔥❤️‍🔥❤️‍🔥

Megan

Brittany

Sarah

Georgie

Yanely

Heather

First lift after straining my back last week took it real slow. Thank you!

Audry

Becky

Manda

Christina

Cheyenne

QtgggD¥ I don’t know what you gsp you have have have zdsts

April

Cori

Mike

Xenia

Corrine

Jamie

Those sissy squat variations every quad day please 🙏🏻 🤩

Meghan

OMG… what was that🥵🥵🥵!! Oh well, thick thighs save lives🦵🏾😜👏🏾

Kimmy

Katie

Those single leg box squats felt like torture 😱

Shannon

Those BB Front Rack Stationary Lunge though 🔥🔥🔥🥵

Mia Arrowsmith

Judith Harris

This one was my favorite one yet, loooooved it. I was skeptical with the cable sissy squats but wow, loved them😍

Jade

Single leg front squat was humbling.  Cable weighted kneeling hip thrust was a nice switch up!

Jennifer

Lacey

Morgan

Really didn’t love this. The positions of the bands ands bars hurt so much the lifts suffer

Julie

OhhhMyyyyy Gawwwd 🔥🔥🔥. I’m dead 😵 thank you 🙏🏼. What a great way to start my Rainy Monday. 🙌🏼

Lorena

Sara

Regina

Always a great way to start a MONDAY!  LFG!! 🔥🔥🔥

The lunges at the end of leg day ☠️☠️

Keri

Nyakeh

Just jumped back in with the daily training, and I kinda wanna die lol. great workout though

Kendra

Even on a day when feeling down and want to quit just push on thru and remember why I started

Porchia

Eugenia

Omg! Barbell single leg box squats are such a challenge! 🥵

Serena

Just... what?! Legs are now non functional.

Ashley

I was dreading those lunges at the end, but ended up loving them 🔥

Chelsey

Happy Monday!

Week 4 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. Single Leg Barbell Box Squat: 4S/5-8R each side [3 second eccentric]

4. Cable Weighted Kneeling Hip Thrust: 5S/20R, 15R, 12R, 10R, 20R [adjust load to fit rep count]

5. Cable Sissy Squat Leg Extensions [bent forward]: 6S/10R 

6. Barbell Front Racked Stationary Lunge: 4S/8-10R each side

1/22 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: 5-8R each side
Tempo: 3 second eccentric 
Modification: goblet hold single leg box squat, or no weight single leg box squat 

*use only the weight of the bar to begin if this is a new movement to you or please utilize the modifications above

*remember with a box squat you will have a full sit on the box at the bottom of the rep. Control your eccentric. 

Set Up: 
- position a box or platform centered behind your rack, height of the box should allow you to be at 90 degrees or slightly above that at the bottom of the rep when seated
- rack the bar on the rack slightly below your shoulders
- step in front of the bar, grip the bar with both hands, pronated grip, just outside of shoulder width
- retract your scapula and pull yourself under the bar
- connect the bar to your high back 
- contract your lats and pull the bar into your back, drive your elbow straight down
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and step back until your heels are lined up with front of your platform behind you
- find your balance, fix your gaze on one spot in front of you, and lift one foot off of the ground
- extend your leg straight out so it hovers off of the ground
- grip the ground with your toes on the other foot, glue your foot to the ground

Execution: 
- push your hips back, bend your knee on your working leg
- lower your glutes to the box behind you
- sit on the box so your leg is bent at 90 degrees or slightly ABOVE
- keep your other leg extended, foot hovering off of the ground
- press your foot through the ground, drive your hips in and press yourself off of the platform behind you
- return to the standing position 
- contract your quads and glutes
- rest your heel of your non working leg on the ground at the top of the rep to regain balance if needed 
- keep the bar glued to your back 
- keep your chest facing forward, torso upright throughout

Single Leg Barbell Box Squat

Rep Count: 20R, 15R, 12R, 10R, 20R 
*adjust load to fit rep count as appropriate
Tempo: steady 
Modification: banded kneeling hip thrust or standing/kneeling cable rope pull throughs

Set Up: 
- attach a dip belt to one side of the cable and position it low 
- step in front of the cable, facing away 
- step each foot inside the belt and position the belt across your hips 
- step away from the cable, 3-4 steps
- get down in a tall kneeling position 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and drive your knees into the ground
- flex your ankles and drive the balls of your feet into the ground or extend your ankles and drive your shoelaces into the ground

Execution: 
- lean your torso forward as you push your hips back 
- allow the cable to pull your hips back and lower your hamstrings towards your calves behind you
- feel a full stretch through your glutes at the bottom of the rep 
- keep your knees glued to the ground and drive your hips in
- lift your torso back to the upright position 
- contract your glutes at the top of the rep 
*you can grip a bench in front of you to help keep your knees in place if needed
- keep your chin tucked
- keep a neutral head, neck, and spine

Cable Weighted Kneeling Hip Thrust

Rep Count: 10R
Tempo: steady 
Modification: banded sissy squat leg extensions, banded/weighted Spanish squat, or heels elevated full rom squat

Set Up: 
- attach two single arm handles to one side of the cable and position it low
*or use ankle attachments if available and it feels more comfortable
- step in front of the cable and position each handle around your knees, adjust the hard end of the handle to the side so it is not digging into your legs
- extend your arms and grip the pole of the cable with both hands
- squeeze your glutes, pull belly button to spine and set your brace
- step your feet away from the cable and bend your torso forward so your chest is facing the ground 
- keep your legs extended and lift your heels off of the ground so you are on your tip toes
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- bend your knees
- allow the cable to pull your knees forward towards the ground and over your toes 
- feel a full stretch through your quads at the bottom of the rep 
- extend your legs and drive your knees back against the weight of the cable 
- stay up on the balls of your feet and contract your quads at the top of the rep with legs fully extended
- keep your chest facing the ground, a grip on the cable in front of you

Cable Sissy Squat Leg Extensions [bent forward]

Rep Range: 8-10R each side
Tempo: steady 
Modification: dumbbell or kettlebell front racked stationary lunge

**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 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 
- step back, away from the rack and into a split stance

Execution: 
- keep your torso upright and bend your front and back legs
- front knee should move slightly towards your front toes 
- lower into a lunge position, tap your back knee to the ground
- drive your feet through the ground and extend both legs
- press back up into the split stance
- contract your quads (and glutes) at the top of the rep 
- keep your elbows high so the barbell stays racked on your front delts
- torso should stay upright to keep the bar from rolling forward

Barbell Front Racked Stationary Lunge

1/22 Quads and Glutes

4/27 Full Body or Optional Rest Day

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 ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

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

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!!

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

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 🥵🥵🥵🥵

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!

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 🍗 🔥

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

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 ❤️

1/22 Quads and Glutes

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