Name: Playbook - Sam Sweeney - 1/8 Quads and Glutes
Uploaded: 2024-03-04T17:09:28.664Z
Duration: 70 min
Description: 1/8 Quads and Glutes

Sally

Flav

Preet Klair

Wow quad burner! 🔥 loved this workout!

Really wasn't feeling proper activation with this combo. Really tried to get mind-muscle connection. Just wasn't working for me today.😞

Michelle Zabin

Taylor

Audrey Cadena

Malan wu

Could only manage the bar for those lunges at the end 🔥🔥

Lindsay

My quads said what just happened ☠️☠️☠️

Excellent workout! Burns so good! 🔥 💪

Tiarha Vonte' Smith

Kody Young

Took a little bit longer but so worth it. Glad I did this on my day off ❤️❤️

Sarah

Kayla

Another STELLAR start to the week!! Those short step lunges were the perfect finisher for serious quad fire ❤️‍🔥❤️‍🔥❤️‍🔥

Megan

I love your workouts and have been training with you for years… but the practicality of the average working women to get workouts in that take 70-90 minutes in if you include a warm up is getting harder and harder. I miss super sets and work outs that have 5 rounds of the primary movement and maybe one other supportive movement and than 3-4 rounds of the other movements. My brain doesn’t like to cut things out of the work out- makes me feel like I didn’t finish something.

Janna

This was great and hard but took way too long. Had to cut 1 set each from last two exercises

Kelli Coffey

Heather

This was insanely tough and long, and I workout in my garage gym. I would have stopped with the Spanish squats but did the lunges anyways but with empty bar. It was much.

This was such a refreshingly hard workout. You know it's a good leg day when you hate every minute of it but can't stop!

Jordan

Jacque

Katie

Jessie

Marisa

Holy heck. That’s been the best leg workout in a long while 🥵🔥

I literally had to cut it short. My legs are QUAKING

Brittany

Georgie

Sini

Jennifer Glenn

Whitney

This one was a little long and phhewwwww so taxing. Definitely had to cut it short

Emily

I was too hungry to finish this, so I cut out the last exercise, but even without that, my legs are on fire!

Micaela

I was wondering if you have any tips for people with bad knees. What areas should I focus on to strengthen the muscles on the sides of the knees? Thanks!

Jordyn

Cut back on sets and it was still too long, but 🔥 nonetheless

Becky

BRUTAL 🥵🤮 I apologize for the amount of times I cursed you during this leg say. I really did love it 🫶🏼

Morgan

Andrea

Gabrielle

She’s testing my inner bitch! lol 😅😂 Had to cut it short but omg did it hurt

Yanely

Marisol

Audry

Melanie

Kanchan

Kiki

Corrine

Happy Monday!

Week 2 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. Front Heel Elevated Bulgarian Split Squat: 4S/6-8R each side [4 second eccentric] 

4. Deficit Barbell Sumo Deadlift: 5S/15R, 12R, 10R, 8R, 6R [increase load as rep count decreases if appropriate]

5. Heels Elevated Weighted Spanish Squat: 6S/8-10R [2 second pause at the bottom, 2 second pause at the top]

6. Barbell Forward Lunge [short step]: 4S/10-12R each side

1/8 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: 4 second eccentric 
Modification: no weight

*use a wedge or small plate to elevate your heel 

Set Up: 
- place a wedge directly in front of your bench or bss stand
- grip a dumbbell in one hand, on the same side as your front foot
- step in front of the bench, facing away from the bench 
- step one foot forward, elevate your heel on the wedge or plate
- bend your back leg and elevate your foot on the bench or bss stand behind you
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your torso upright, pin your arms down by your sides
- drive your ribs down and keep a neutral head, neck, and spine

Execution: 
- bend your front knee and drive it towards your toes
- lower into a split squat position, front knee over your toes
- extend your front leg and press yourself back up into the split stance
- contract your quad [and glutes]
- keep your torso upright 
- keep a tight grip on the dumbbell so it doesn’t sway or swing by your side

Front Heel Elevated Bulgarian Split Squat

Rep Count: 15R, 12R, 10R, 8R, 6R 
*increase load to fit rep count each set if appropriate
Tempo: steady 
Modification: dumbbell deficit sumo deadlift

Set Up: 
- place  2 plates or a low platform on the ground 
- load your barbell with appropriate weight 
- position the bar over your platform
- step on top of the platform in a wide, sumo stance, toes forward or slightly out 
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back, bend your knees, and lean your torso forward just slightly to bend forward to grip the bar
- grip the bar with a double overhand or over/underhand grip, directly under your shoulders
- sink your hips down, lift your chest, and pull the bar close to your shins
- depress your scapula and contract your lats, think about breaking the bar around your body

Execution: 
- drive your feet through the platform
- extend your legs and drive your hips in 
- lift the bar from the ground and into the standing position 
- contract your glutes/hamstrings at the top of the rep 
- push your hips back and bend your knees
- lean your torso forward just slightly and lower the bar to tap the ground between reps
- keep the bar close to your body throughout the entire set
- chest should stay facing forward

Deficit Barbell Sumo Deadlift

Rep Range: 8-10R 
Tempo: 2 second pause at the top, 2 second pause at the bottom of each rep
Modification: no weight

Set Up: 
- loop a large loop band low around a rack 
- place a wedge in front of the band
- step in front of the rack, facing the band
- loop each end of the band around the backside of your knees
- grip a dumbbell in each hand, pin your arms by your sides
- step back to elevate your heels on the wedge, keep a close, hip width stance
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your chest upright, tall torso

Execution: 
- push your back slightly 
- bend your knees and allow the band to pull them forward 
- lower into a full squat, hamstrings should touch calves with hip crease below your knees at the bottom of the rep 
- drive knees back against the tension of the band and extend your legs
- drive your hips in 
- press up into the standing position 
- contract your glutes and quads at the top of the rep 
- keep an upright torso 
- keep your feet glued down to the wedge- heels stay down

Heels Elevated Weighted Spanish Squat

Rep Range: 10-12R each side
Tempo: steady 
Modification: weighted with kettlebells or dumbbells or no weight

Set Up: 
- position the bar on the rack slightly below shoulder height
- step behind the bar and grip the bar with both hands, pronated grip, just outside of shoulder width
- retract your scapula and pull yourself under the bar
- secure the bar to your high back 
- drive your elbows down, pull the bar into your back 
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and step away from the rack 2-3 steps 
- start with feet together

Execution: 
- lift one foot off of the ground and step forward only 1 small step 
- bend your legs and lower into a short lunge position, front knee should move towards/over your toes
- tap the ground with your back knee, or get as close as you are able
- extend both legs and press through your front heel 
- use the momentum to step back and bring feet together again 
- complete reps on one side before moving to the other leg 
- keep upright torso 
- keep steps short, more quad dominant 
-

Barbell Forward Lunge [short step]

1/8 Quads and Glutes

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

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

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

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!

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

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 ❤️

1/8 Quads and Glutes

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