Name: Playbook - Sam Sweeney - 1/30 Glutes, Quads, Hamstrings, Calves
Uploaded: 2024-03-04T17:09:27.501Z
Duration: 75 min
Description: 1/30 Glutes, Quads, Hamstrings, Calves

Couldn't do the zombie squats, hurt my arms and rolled away 😅

Renee

Flav

Brittany

Weekend vibes 🙌🏻
PS.m in love 🥰 with your 🐶 
Such a cutie ☺️

yangBAE

Sarah

Oh man!!!! I’ve been in a bit of a funk lately, but that workout, dang! That just lit a fire in me! 🔥🔥🔥

Mandi

Meghan

I’m behind, but this killed my legs for sure!!

Kelsey

Did not want to lift legs today but I did it. And let me tell you I am very happy I did.

Megan

Wicked workout 💖💖💖 loved the trap bar variation, band work, Copenhagens (…and of course the video with those 🐶)…all had me feeling my best!

Kami

Loved this workout!! No better way to start off a Monday! 🔥🔥

Stephanie

melanie

Love this combo and the posterior focus!!

Brooke

Megan Laudick

You never fail to make my legs tremble like a baby giraffe!

Krista

Amber

Another bomb leg day! Squats felt strong! My legs/glutes were toast by the end! I’m absolutely loving these leg days!

DeAnna

Dominique

Becky

Libby

Samantha

Audry

Cori

Rachael Milbrook

I loved this leg day!! Not sure I’ll be able to walk later! 😳💀

Nicole

Alice

Alicia Heier

Olga

Kayla

Kimmy

Dedra

My legs are completely dead 💀 
I love it 🔥

Holy MOLY now that is how you start a week

Teagan

Great leg workout. First time doing zombie squats 😮‍💨

Deja

Just had the smoothest, deepest squat session EVER! And no freaking pain! This split is my testimony for the game changer mobility work! Thank you Sam for adding this in🙌🏻🤌🏻🍑🤍

Lacey

Dear God.. Those Donkey Defecit Calf Raises..🤢

April McCorkhill

chelsea

Intense leg day!! Finisher did me in 🔥🥵

Amie

First time using the app and this workout blew me away 👌🏽

Jess

Like the variations of movement. I like seeing where I’m weak to improve

Shelby

Carrie Feather

Those finishers! 🤯🥵🔥🔥 shaking legs.

April

Loved it and hated it all at the same time!

Jennifer

Tiffany

The backs of my legs are burning! I enjoyed the variation on this one 👏🏻👏🏻

Janelle

Absolutely killing it with this split’s programming!! I don’t want it to end.

hillary

gloria

Happy Monday!

[Week 5 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.

Glutes, Quads, Hamstrings, Calves: 

Pre Training Mobility and Warm Up: 1X through
a. Banded Distraction- Lateral Hip Capsule Mob: 2 mins each side 
b. Posterior Chain Floss [with banded distraction]: 20-40 lockouts per side
c. Banded Distraction Full ROM Squat: 2 mins  
e. 3 mins sled push 
f. Banded lateral shuffle: 30R each way
g. Banded glute bridge: 30R  

Strength Training: 
1. Barbell Back Squat: 5S/5R 

2. Trap Bar Romanian Deadlift: 4S/6-8R

Compound Set: 
3a. Zombie Squat: 4S/8-10R [3 second pause at the bottom of each rep]
3b. Copenhagen Adductions: 4S/6-8R each side [2 second eccentric] 

Triset: 
4a. Single Leg [kickstand] Weighted Glute Hyperextension: 3S/10-12R each side [2 second pause at the top of each rep] 
4b. Banded Monster Walk: 3S/40R total [10steps forward + 10 steps back- 2X]
4c. Seated Abductions: 3S/30R 

5. Deficit Donkey Calf Raise: 1S/50R 

Finisher: 10S/5R every 10 seconds 
5. Lying Hamstring Curls

1/30 Training Day Overview

Time: 2 mins each side minimum [more time if needed]

*use this time as needed. I will show a couple movements I do in this position. 

*the purpose of the band is to help create space in the joint to reposition the head of femur in the correct position in the hip capsule. 

Set Up: 
- loop a band low around a rack 
- stand in front of the rack 
- face 90 degrees from the rack 
- loop the band around your high hip of the leg closest to the band 
- step away from the rack until you feel the tension of the band pull you laterally
- reach forward and get down on the ground 
- bend your leg on the side banded and drive your knee into the ground 
- extend your other leg back, plant knee on the ground if needed

Execution: 
- use this method as need to hunt for spots of tension. When you find tough spots, floss in and out and sit in the position long enough to feel change. 
- push your hips back to drive your knee towards your chest
- rotate your foot across your torso [knee in external rotation] and floss in this position [move back and forth] 
- rotate your foot to the outside of your torso [knee internally rotated] and floss
- open your chest to the outside and lift one arm off the ground and reach it to the sky as you open up your hips 

**there is no wrong way to complete these movements. The prescription will vary based off of your needs and where you feel tightness/tenderness. Play around here.

Banded Distraction: Lateral Hip Capsule Mob

Rep Range: 20-40 lockouts per side 
Tempo: steady, full lockout

Set Up: 
- loop band at about hip height around rack
- face away from the rack and loop the back around you high hip
- walk forward to create tension from the band
- position your banded leg in front of your free leg
- keep your belly tight and back flat and fold forward from your hips
- plant your hands on the ground. 
*if you cannot reach down and touch the ground without rounding your back, position a box or bench in front of you to place hands on
- banded leg should start with slight bend in the knee, free leg bent 

Execution: 
- straighten your banded leg and drive your hips back
- lockout in this position and contract your quad as you stretch your hamstring  
- keep your back flat and bend the knee of your banded leg again 
- complete full and powerful reps

Banded Distraction: Posterior Chain Floss

Time: 2 minutes minimum [spend more time if needed] 

*again use this time freely to practice the squat/hinge movement pattern/archtype

Set Up: 
- loop the band low around the rack
- step in front of the rack, face the rack 
- loop the band low around your low back/sacrum 
- step away from the rack to create tension in the back 
- step into a squat stance- hip width or slightly wider, toes forward 
- squeeze your glutes, pull belly button to spine, drive ribs down to brace
- keep an upright torso 
- extend your arms forward, overhead, or keep them by your sides- play around with positioning 
- grip the ground with your feet, big toe down

Execution: 
- push your hips back, drive your knees out as you bend them to lower into a full rom squat
- sit at the bottom of the squat and push your knees towards your toes
- practice keeping an upright torso with the help of the band at the bottom of the rep 
- push knees forward over toes and floss in this position- find areas of tightness and sink into these positions and contract/hold 
- use this time as needed but spend at least 2 minutes here

Banded Distraction Full ROM Squat

Time: 3 mins
Tempo: steady pace
Modification: high incline walk, or deadmill steady walk 

Set Up: 
- stand behind the sled
- squeeze your glutes, pull belly button to spine, and brace
- lean your torso forward towards the sled, extend your arms to grip the handles of the sled mid way down

Execution: 
- lift one foot off the ground, bend your leg and drive knee to chest
- step your foot forward, drive it into the ground 
- extend your leg and push the sled forward
- step the other leg forward, driving knee to chest
- continue to press the sled forward
- be to sure to reach full flexion and extension of the hip as you push the sled forward

Sled Push

Rep Count: 30R each way 
Tempo: steady 
Modification: lateral squat shuffle with no band [sink further into the squat to apply tension] 

Set Up: 
- place a glute loop band just above your knees 
- stand with your feet hip width apart, toes forward
- push your knees out against the tension of the band 
- push your hips back and bend your knees just slightly 
- keep your chest upright and facing forward 
- tuck your chin and keep your gaze forward

Execution: 
- keep your toes pointing forward 
- step one foot out to the side, push your knee out- keeping your knees in line with your feet
- follow by stepping the other foot in to hip width stance again, equal distance between feet each step 
- keep tension in your glutes 
- complete 30 reps in one direction before switching to step out with the other foot, in the other direction
- keep knees in line with ankles/feet as you step

Banded Lateral Shuffle

Rep Count: 30R
Tempo: steady- you may choose to apply tempo and hold the contraction at the top of reps to work on glute activation if needed. Treat this as needed. 
Modification: no band 

Execution: 
- position a glute loop band around your legs, just above your knees
- get down on the ground in a supine position 
- bend your legs and plant your feet on the ground 
- keep toes pointing forward, gripping the ground 
- scoot heels close to your glutes 
- squeeze glutes, pull belly button to spine and brace 

Execution: 
- drive your feet through the ground, press your knees out against the tension of the band 
- lift your hips off the ground and into full extension 
- contract your glutes 
- lower your hips back to tap the ground with control

Banded Glute Bridge

Pre Training Mobility and Warm Up

Rep Count: 5R
Tempo: power, steady 
Modification: smith machine squat, or dumbbell squat with dumbbells at sides

*the goal here should be to begin at a manageable weight and add a small amount each set until you experience any leaks or compensations. Keep 1 rir/rep in reserve. 

Set Up: 
- position the bar reservepropriate height for you to set up underneath. [~shoulder level or just below]
- grip the bar wider than shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- organize your spine by squeezing your glutes, pull belly button to spine, and drive your ribs down
- activate your lats by pulling the bar into your traps and stand up as you lift the barbell off the rack
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be whatever is most optimal for you to achieve the best quality reps
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core
- push your hips back, bend your knees [and push them out] as you lower into a squat
- lower into a full range of motion squat [90 degrees or below]
- drive your knees out and press feet through the floor as you extend your legs
- snap your hips in and return to the upright and standing position
- exhale at the top of the rep and reset your breath
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes 
- the bar should travel in a straight line up and down as you lower and press

Barbell Back Squat

Rep Range: 6-8R 
Tempo: steady 
Modification: kettlebell or dumbbell suitcase Romanian deadlift 

Set Up: 
- load the trap bar with appropriate weight 
- step each foot into the center of the trap bar, feet hip width apart, toes pointing forward 
- squeeze your glutes, pull belly button to spine, tuck your ribs and brace 
- push your hips back and bend your torso forward to grip the bar with a neutral grip on each side 
- depress your scapula, contract your lats, and lift the barbell to the standing position 
- keep your head, neck, spine neutral 

Execution: 
- push your hips back as you lower the trap bar towards the ground
- bend your knees just slightly as the barbell passes your knee level
- lower the barbell to just under your knees, mid shin 
- think about screwing your feet into the ground as you drive your hips in
- lift your torso and extend your legs as you lift the barbell back to the standing and upright position 
- contract your glutes and hamstrings [posterior chain]

Trap Bar Romanian Deadlift

Rep Range: 8-10R 
Tempo: 3 second pause at the bottom 
Modification: goblet squat 

Set Up:
- rack the barbell at just below shoulder level 
- step in front of the barbell
- step your feet under the barbell
- extend your arms straight forward so your hands are in line with your front delts 
- squeeze your glutes, pull belly button to spine, tuck your ribs to brace
- rack the bar across your front delts, high chest 
- lift the barbell off the rack and step away from the rack 2-3 steps
- use a hip width or slightly wider stance 

Execution: 
- keep your arms forward, and hands in line with your delts so the barbell doesn’t roll forward on you
- keep your torso upright as you push your hips back and bend your knees
- lower into a full squat position and pause for 3 seconds 
- screw your feet into the ground and extend your legs as you press back up into the standing position 
- keep a neutral head, neck, spine

Zombie Squat

Rep Range: 6-8R
Tempo: 2 second eccentric 
Modification: bent leg Copenhagen adductions, or adduction machine

Set Up: 
- position yourself next to a flat bench 
- get down on the ground in a side plank position on your forearm [perpendicular to the bench] 
- place the top foot on top of the bench and the bottom foot underneath the bench [both legs extended] 
- raise your hips off the ground and squeeze your glutes to pin them forward 
- make sure your elbow is underneath your shoulder to support your upper body
- brace and keep a stiff torso

Execution: 
- keep your top leg as straight as you are able as you lift your bottom leg off the ground
- bring the bottom foot to tap the under side of the bench 
- lower the leg back towards the ground until your foot taps the ground 
- keep tension on your adductors the entire set, contract at the top 
- if you feel pressure in your knee or top leg at all, bend both legs and support your knee on the bench

Copenhagen Plank Adductions

Compound Set

Rep Range: 40 steps total 
*10 steps forward + 10 steps backward- 2X
Tempo: steady 
Modification: squat walk without band [weighted with dumbbell/goblet]

Set Up: 
- loop your band just above your knees 
- stand with feet hip width apart, knees in line with your ankles, toes forward 
- push your hips back and bend your knees just slightly 
- squeeze your glutes, pull belly button to spine, and tuck your ribs to brace
- keep a neutral head, neck, spine 

Execution: 
- step one foot forward and slightly out at a 45 degree angle
- follow by stepping the other leg forward and at a 45 degree angle forward
- continue to step forward, keeping tension in your glutes
- after 10 steps forward, continue the same system but step backwards and at a 45 degree angle back for 10 steps
- repeat 2X

Banded Monster Walk

Rep Range: 10-12R each side 
Tempo: 2 second pause at the top of each rep 
Modification: both legs- 20-24R total, or straight leg kickbacks each side 

Set Up: 
- grip a dumbbell in both hands and hold it to your chest, tuck your elbows to your sides 
- set up on the hyperextension machine so the pad is ~2” below your hips 
- position your feet on the platform, toes forward or just slightly out 
- extend your torso down towards the ground 
- squeeze your glutes, pull your belly button to spine, tuck your ribs and brace 
- lift one foot off the platform drive your toes into the top of the platform, use this foot as a kickstand for assistance. Think 20% [at most] weight on this foot

Execution: 
- think about screwing your foot into the platform and use your glutes to lift your torso 
- lift your torso until it is in line with your hips or just below
- contract your glutes 
- lower your torso back towards the ground with control 
- complete all reps on one side before moving to the next

Single Leg [kickstand] Weighted Glute Hyperextensions

Rep Count: 30R 
Tempo: steady 
Modification: banded abductions

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

Seated Abductions

Triset

Rep Count: 50R 
Tempo: steady 
Modification: no deficit, or standing calf raises- supported with hand on rack or wall next to you

Set Up: 
- set one small plate [25 or 35 lb rubber plate works great] on the ground in front of a flat bench 
- face the flat bench and plant the balls of your feet on top of the plate or platform
- allow your heels to hang off the plate/platform towards the ground 
- keep a FLAT BACK and neutral spine as you bend forward at your hips to stabilize by extending your arms down towards the bench and planting both hands on top of the bench 
- keep your legs AS STRAIGHT AS POSSIBLE in this position [this is a fundamental movement pattern which means position is important here] 
- you should feel a deep stretch through your hamstrings and calves in this position 

Execution: 
- drive the balls of your feet into the plate or platform 
- keep leg straight [not hyperextended] and press up onto the balls of your feet
- contract your calves
- keep your big toes driving into the plate as you drop your heels towards the ground again in a full stretch 
- keep the movement steady and controlled 
- make sure your back is not rounding- if you notice it is, simply raise the height of the bench [or stack plates on top] so you are not bending over quite so far]

Donkey Deficit Calf Raise

Rep Count: 5R 
*every 10 seconds 
Tempo: steady 
Modification: dumbbell hamstring curls 

Set Up: 
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad. 
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep
- pull belly button to spine, tuck your ribs, squeeze your glutes and brace 
- begin with legs extended and pads in line with the backs of your ankles 

Execution: 
- drive your hips into the pad, flex your ankles, and curl the weight up until pad reaches your hamstrings 
- contract your hamstrings at the top 
- lower the weight with control until your legs are fully extended
- keep hips glued to the pad

Finisher: Lying Hamstring Curls

1/30 Glutes, Quads, 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 :)

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$$ 🔥

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!

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 🍗 🔥

1/30 Glutes, Quads, Hamstrings, Calves

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