Name: Playbook - Sam Sweeney - 1/26 Quads, Glutes, Hamstrings, Calves
Uploaded: 2024-03-04T17:09:27.490Z
Duration: 75 min
Description: 1/26 Quads, Glutes, Hamstrings, Calves

Flav

Brittany

4finisher mix up dl*leg knee raises cable crunches 🙌🏻🎉#tgit

yangBAE

Sooo amazing. Hard as hell and long😅💪🏼

Kathryn Whitten

Hayley

Landmine exercises are always my fave but that thrust mod felt limiting

Meghan

Went back and did this one because I missed it last week. Glad I did. This one was BRUTAL in the best way 🫠🫠🫠

Audry

Kody Young

Please make some daily workouts that can be done in an hour or less. I workout in a group at the gym and this new format has meant I get way less strength training in by the time we do the mobility stuff. Even without it’s running Kim well over an hour.

Jennifer Russell

Kami

I’m in love 😍 That triset was absolute fire 🔥 I could do that one every week 🙌

Megan

Stephanie

Sarah

Kelsey

I had to cut down quite a bit of this workout because I ran out of time and gym was busy. But still was a sweat shop wow 🤪

For some reason most of the moves were body weight or just the bar for me, I found this challenging

Melanie

Bailey

Taylor Pedmo

Kelly

Chasity

Meredith

Freaking awesome as always killer the legs

Yesenia

Great workout … definitely a challenge!

Marla

Holy moly will I walk tomorrow?  Probably not

Jennifer

Jessica

Shaun

Driving with sweat and legs are on 🔥! Going to feel this one tomorrow!

Alicia Heier

Tiffany

Nicole Olsen

Courtney

Liza

Audi

Caitlin

Super long. Had to cut it short. Man that last exercise had me dying!

Cori

Corrine

Alice

Sweet baby Jesus this was a good one! I was dripping sweat by the time I was done. My legs were toast, I had to make sure I didn’t fall walking out of the gym.

DeAnna

🥵 I’m sweating is all I gotta say. Lol

Dedra

Mia Arrowsmith

Always love your leg days! My legs are on fire! Definitely had to go lighter tonight because of the movements! Still fire though! Thank you!

Kayla

Another great leg day! The land mine and finisher was a burner

Deja

Holy crap. Made me rethink everything👏🏽👏🏽🥲

Ginna

Gabriela

Janelle

Paige

Miranda

Crystal

I use to dread barbell bulgarians but now I have come to actually enjoy them ☺️

Laura Arellano

Happy Thursday!

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

Triset: 
3a.  Paused Landmine Stationary Lunge: 3S/6-8R [2 sec pause mid rep on eccentric- 2 sec pause at the bottom- 2 second pause mid rep on concentric]
3b. Single Leg Landmine Glute Bridge: 3S/8-10R each side [3 second eccentric] 
3c. Landmine Cossack Squat: 3S/20R total 

Superset: 
4a. Wide Stance Hack Squat: 3S/12-15R 
4b. [assisted] Single Leg Hack Squat Calf Raise: 3S/8-10R each side [3 second hold at the top, 2 second eccentric]

Finisher: 8 minutes
5. Barbell Walking Lunges: 30 secs on/30 secs off

1/26 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/15R 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 Squat

Rep Range: 6-8R each side
Tempo: steady 
Modification: use the “2 legs down/1 leg up” variation, or use no weight and grip the band from high to use as support [or any of the previous weeks variations] 

Set Up: 
- loop a band high around a rack or machine 
- step in front of the rack, facing the rack 
- grip each end of the band with each hand
- step away from the rack until you feel the band pull you forward, extend your arms towards the rack 
- squeeze your glutes, pull your belly button to spine, drive your ribs down and brace 
- plant one foot on the ground, grip the ground with your toes 
- lift one foot off the ground and extend your leg straight 

Execution: 
- keep an upright torso as you bend your knee and push your hips back just slightly to lower into a pistol position 
- allow your knee to move in the direction of your toes as you lower 
- lower as far as you are able to with control- full ROM would be hamstring to calf [full knee/ankle flexion] 
- extend your leg and press yourself back up into a single leg standing position 
- squeeze your glutes and stabilize at the top of the rep
- complete all reps on one side before moving to the next side 

*you can repeat last weeks variation of the movement to modify-

Band Assisted Pistol Squat

Rep Range: 6-8R each side 
Tempo: 2 sec pause mid rep eccentric- 2 sec pause at the bottom- 2 sec pause mid rep concentric 
Modification: goblet hold stationary lunge

*if you do not have a landmine attachment, you can position one end of the landmine in a corner. Pad the wall with a t-shirt or towel 

Set Up: 
- position one end of the landmine in the attachment 
- load the free end with appropriate weight
- step in front of the landmine, facing the bar
- grip the end of the barbell with the hand closest 
- get into a lunge position, closest leg to the bar is your back leg-
- squeeze your glutes, pull belly button to spine and brace 

Execution: 
- bend the front and back leg as you lower
- pause mid rep and hold for 2 seconds 
- continue to bend both legs, front knee moving in the direction of your toes
- lower until the back knee taps the ground or hovers just barely above it and pause for 2 seconds 
- begin to extend your legs and press yourself back up 
- pause for 2 seconds mid rep on the concentric
- extend your legs and return to the start position 
- complete all reps on one side before moving to the next

Landmine Stationary Lunge

Rep Range: 8-10R each side 
Tempo: 3 second eccentric 
Modification: dumbbell single leg hip thrust 

*if you do not have a landmine attachment, you can position one end of the landmine in a corner. Pad the wall with a t-shirt or towel 

Set Up: 
- position one end of the landmine in the attachment 
- load the free end with appropriate weight
- sit on the ground in front end of the barbell 
- with your legs extended, lift and position the end of the barbell over one side of your hips [the side closest] 
- lie your torso back into a supine position 
- bend your legs and plant your foot on the loaded side on the ground 
- lift the other foot off the ground and pin your leg in a 90 degree bend
- pull belly button to spine and tuck your ribs as you press your mid back into the ground

Execution: 
- drive your planted foot through the ground and lift your hips off the ground 
- when your hips are in full extension- hips even with your torso and knees- contract your glutes 
- lower your hips with control, keeping one leg elevated off the ground 
- complete all reps on one side before shifting to the other side to complete the reps on the other leg

Landmine Single Glute Bridge

Rep Range: 20R total 
Tempo: steady 
Modification: goblet hold cossack squat 

*if you do not have a landmine attachment, you can position one end of the landmine in a corner. Pad the wall with a t-shirt or towel 

Set Up: 
- position one end of the landmine in the attachment 
- load the free end with appropriate weight
- step in front of the end of the barbell, facing the landmine 
- get into a wider than hip width stance, toes forward or slightly out 
- keep a neutral spine as you bend over to grip the end of the barbell with both hands
- lift the barbell to your chest, pin your elbows by your sides and contract your lats to help keep the bar in position 
- squeeze your glutes, pull belly button to spine and brace

Execution: 
- bend your knee as you shift your hips over to one side
- allow your knee to travel in the direction of your toes as you sink your hips down into a full rom cossack squat position 
- extend your other leg with your heel driving through the ground and toes up, or keep foot planted on the ground 
- drive your foot through the ground and press yourself up into a mid rep position 
- shift your hips over to the other side, extending your other leg 
- continue to shift your hips back and forth
- keep your torso upright with a neutral head, neck, and spine

Landmine Cossack Squat

Triset

Rep Count: 15R
Tempo: steady 
Modification: smith machine wide stance squat, wide stance leg press 

 Set Up: 
- position yourself in the hack squat machine
- place your feet on the platform in a wider than hip width stance, [tripod feet], toes pointed forward
- push your traps up into the pads and push your back into the back pad
- grip the handles of the machine on each side and pull the pads down into your traps
- squeeze your glutes and pull belly button to spine to set your brace and organize your spine into neutral
- extend your legs unlock the machine 

Execution: 
- keep your back pressed against the pad and bend your knees towards your toes 
- lower into a full squat, keeping your knees in line with your toes at the bottom of your rep
- drive your feet through the platform and  extend your legs as you press back up into the start position
- do not let the knees wobble or bend in as you lower and press
- keep a tight hold on the handles throughout the entire set

Wide Stance Hack Squat

Rep Count: 6-8R each side 
Tempo: 3 second hold at the top, 2 second eccentric 
Modification: smith machine standing calf raise, leg press calf raise 

Set Up: 
- position yourself in the hack squat machine 
- plant your feet on the platform hip width apart, toes pointing forward 
- slightly bend one leg, position the ball of your foot behind heel of the planted foot [lift your heel like you would in a B stance position] 
*think about resting only ~20% of your weight on your back foot
- grip the handles with each hand, pull the pads into your traps, point your elbows forward
- push your back into the machine 
- squeeze your glutes, pull belly button to spine and brace 
- extend your legs and un rack the machine
- keep a very slight bend in your knees

Execution: 
- drive the ball of your foot into the platform and press yourself up onto your toes
- contract your calf and hold for 3 seconds at the top 
- use a 2 second eccentric to lower your heel back to the platform 
- complete all reps on one side before moving to the next side

Assisted Single Leg Hack Squat Calf Raise

Compound Set

Time: 8 mins
*30 seconds on/30 seconds off
Tempo: steady 
Modification: dumbbell walking lunges 

Set Up: 
- position the barbell on your hig/mid back 
- squeeze your glutes, pull your belly button to spine, and tuck your ribs to brace 
- pull the barbel into your back, drive elbows straight down, and contract your lats as you un rack the barbell 
- start with feet together, toes forward

Execution: 
- step one foot forward, plant your foot on the ground 
- bend both your front and back leg so your knee travels in the direction of your toes
- lower into a lunge position [~90 degree bend in front and back leg] 
- extend both legs and step your back foot forward to meet your front
- stabilize in between
- alternate stepping forward with each foot
- keep a neutral head, neck, and spine

Finisher: Barbell Walking Lunges

1/26 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 ❤️‍🔥❤️‍🔥❤️‍🔥

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$$ 🔥

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

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!

Katie

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 🍗 🔥

1/26 Quads, Glutes, Hamstrings, Calves

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