Name: Playbook - Sam Sweeney - 1/9 Glutes, Quads, Hamstrings, Calves
Uploaded: 2024-03-04T17:09:27.391Z
Duration: 70 min
Description: 1/9 Glutes, Quads, Hamstrings, Calves

Flav

It just keeps getting better!! 🔥🙌🏽

Elianna

yangBAE

I am dead ☠️☠️☠️ I must say, ALL your finishers so far have been the death of me 😂

Erika

Love the legs days on these. Those B stance are killer

Sarah

Really had to drag myself into the gym… but was rewarded with that awesome workout. Oww and woo hoo

Anjali

Love anything landmine! And these countdowns are 🥲🔥🔥

Meghan

That finisher left my booty on the floor! But left them feeling like steal! Second week lifting #135 for 5reps and I’m super happy 😃! I believe I’ll be surpassing this during this split!

Ooooo that finisher was one of my favs! b stance stuff was a fun challenge

Brittany

Week 2 and I’m feeling so much more connected to my movements. These banded mobilities are already having a profound impact on my heavy compound ROM and stability 🙌

Megan

Katie

Heather

It really does burn 🔥 especially towards the end. I enjoyed it great leg workout!

Dominique

Francesca

That finisher.... Definitely finished my ability to walk the rest of the day

Today was a good one. Squats felt a bit off, but we got it done! That finisher tho! Glutes were on fire!

DeAnna

Annie Allard

I am absolutely loving these finishers! Dream crushers 😂😂

Nicole Olsen

Amanda

Felt extremely discouraged before this workout, and afterward, I felt amazing, so thank you.

Nicole

Brenda

Melanie

Courtney

NATASHA

Rosa

Allie

Omg I finally got to my goal squat weight! Thank you 🙏

Jessica

Sara

Becky

My legs were still sore from last leg day…now I can’t walk up stairs 😅🥵 however I love that feeling so keep it up Sam!

Rachael Milbrook

Susan

Sharon

Alice

I really did not feel like coming tonight but we made it happen and I’m so glad I did! Great workout!!

Deja

Dedra

Shitttttt, legs are shaking🥵🥵🦵🏾🦵🏾

Kimmy

This was so fun 🔥🔥 my fav leg day yet.

Paige

Such an awesome workout! Had me feeling strong 🥳

Julia

My favorite workout of this split. I’m ded.

Mayra

Loved the variations in this workout! Kept it really interesting 😍

Kayleigh B

Marissa

I think my favorite workout of all time 💯🙌🏼💪🏼. B stance just felt so targeted again & again!!

Amie

Paula

Shelly

Holy Hamstrings and Glutes!! 🔥 😳🙌🏻🏋️ loved it!

Amberly

Happy Monday!

[Week 2 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. Landmine Romanian Deadlift: 4S/6-8R 

Superset: 
3a. B Stance Goblet Squat: 4S/8-10R each side [3 second eccentric]
3b. Seated Calf Raise: 4S/14-18R total [6-8R w/ 2 second pause midway on concentric + 8-10R steady]

Superset: 
4a. B Stance Good Morning: 3S/6-8R each side [3 second eccentric]
4b. Decline Bench Dumbbell Hamstring Curls: 3S/12-15R [2 second pause midway on eccentric]

Finisher: move quickly, dropping one rep each round from 10R to 1R, with as little rest as possible.
5a. Banded Bodyweight Hip Thrust: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R
5b. Banded Squat Pulse: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R

1/9 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 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

3 Min 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: single dumbbell or kettlebell rdl 

*if you do not have access to a landmine attachment, you can position one end of your barbell in the corner of the room. Pad the corner with a towel if needed. 

Set Up: 
- position one end of the barbell in the landmine attachment
- load the free end of the barbell with appropriate weight [25lb iron plates will give you greater ROM]
- step to the free end of the barbell, facing the landmine
- get into a hip width or slightly wider stance 
- squeeze your glutes, pull your belly button to spine and brace
- push your hips back to grip the barbell with both hands [one hand in front of the other]
- depress your scap, contract your lats and lift the barbell into a standing position

Execution: 
- tuck your chin, think about screwing your feet into the ground, and push your hips back towards the wall behind you
- keep a neutral spine and continue to push your hips back as you bend your torso towards the ground
- as the barbell passes your knees initiate a slight bend and finish the rep with a ~45 degree bend in your legs
- drive your hips in, extend your legs, and lift your torso back to the upright position 
- squeeze your glutes at the top of the rep 
- keep a neutral head, neck, spine

Landmine Romanian Deadlift

Rep Range: 8-10R each side 
Tempo: 3 second eccentric 
Modification: bodyweight b stance squat 

Set Up: 
- grip a dumbbell in both hands
- hold the dumbbell at your chest, pin your elbows to your sides
- plant one foot on the ground, toes pointing forward
- lift the heel of the other foot and position the ball of your foot in line with your heel planted- point toes out at ~45 degrees
- think about 80% of the weight on the side of your planted foot, 20% on your assisting side
- squeeze your glutes, pull belly button to spine and brace
- keep a neutral head, neck, spine 

Execution: 
- keep an upright torso, push your hips back, and bend your knees
- push your knees out and  use a 3 second eccentric to lower into a full squat 
- extend your legs, drive your hips in and press yourself back up into an upright position 
- squeeze your glutes, contract your quads at the top of the rep 
- complete all reps on one side before moving to the next

B Stance Goblet Squat

Rep Count: 14-18R total [6-8R w/ mid rep pause +  8-10R steady reps] 
Tempo: 2 second pause midway on the concentric on your first 6-8R, steady tempo on your final 8-10R
Modification: Modification: seated calf raise; [sit on a flat bench and place a plate on the ground in front of you. elevate the balls of your feet on the plate, allow your heels to hang off the plate.  Place a plate on top of your quads for extra weight]

Set Up: 
- sit on the edge of the calf raise seat
- adjust the knee pad so it is pressing into your quads
- position the balls of your feet on the platform, heels hanging off, toes pointing forward. 
- tuck your chin and grip the handles of the machine

Execution: 
- drive down through the balls of your feet and lift your heels to .5R and pause for 2 seconds 
- lift your heels the rest of the way into a full rep 
- when your heels are raised as high as they can be, contract your calves
- lower your heels with control until your calves are in the fully stretched position again
- on your final 8-10R keep your reps steady tempo

Seated Calf Raise

Compound Set

Rep Count: 6-8R each side 
Tempo: 3 second eccentric 
Modification: front hold DB/KB b stance good morning 

Set Up: 
- grip the barbell just outside shoulder width 
- retract your scapula and connect the barbell to your mid back 
- drive your elbows down 
- squeeze your glutes, pull belly button to spine and drive ribs down to brace
- un rack the barbell and take ~3 steps back 
- plant one foot on the ground, toes forward 
- lift the heel of the other foot and position the ball of your foot in line with your heel planted on the ground- point your toes at a 45 degree angel out 
- think about 80% of the weight on the side of your planted foot, 20% on the other side 
- keep head, neck, spine neutral 
- pull the barbell into your back 

Execution: 
- keep your leg straight on the side of your planted foot as you push your hips straight back with a flat back 
- keep a slight bend in your ‘assisting leg’ 
- drive your knee out and use a 3 second eccentric to lower your chest to face the ground 
- feel a full stretch in your hamstring on your straight leg side 
- drive your hips in and lift your torso back to the upright and standing position 
- contract your glutes and hamstrings 
- complete all reps on one side before moving to the next

B Stance Good Morning

Rep Range: 12-15R
Tempo: 2 second pause midway on the eccentric each rep 
Modification: flat bench dumbbell hamstring curls 

Set Up: 
- position a dumbbell about 1’ behind the lowest end of the decline bench 
- face the decline bench so the lowest end of the bench is closest to you 
- line your knees up with the edge of the bench 
- lean your torso into the bench and pin the dumbbell between your feet 
- drive your hips and chest into the pad 
- grip the edges of the bench and brace
- begin with legs full extended

Execution: 
- bend at your knees and curl the dumbbell towards your glutes
- contract your hamstrings at the top of the rep 
- lower the dumbbell and pause at .5 rep for 2 seconds 
- lower the dumbbell the rest of the way down, legs fully extended again 
-  keep tension in your hamstrings throughout 
- keep a tight grip on the dumbbell with your feet

Decline Bench Dumbbell Hamstring Curl

Begin with 10R each movement, drop one rep each round from 10R to 1R, with as little rest as possible.

Rep Count: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R total
Tempo: steady 

Set Up: 
- position a glute loop just above your knees
- sit in front of a flat bench
- press your mid back into the side of the bench 
- bend your legs and plant your feet on the ground, heels in line with your knees

Execution: 
- drive your feet through the ground, push your knees out against the tension of the band 
- lift your glutes off the ground and into full extension
- contract your glutes at the top of the rep 
- keep tension on your glutes by continuing to push out against the band 
- lower your hips towards the ground again

Banded Bodyweight Hip Thrust

Rep Count: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R total
Tempo: steady 

Set Up: 
- position a glute loop just above your knees
- stand with feet hip width apart or slightly wider, toes forward
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- keep your torso upright, push your hips back, and drive your knees out against the tension of the band [screw your feet into the ground] 
- lower into a full squat 
- drive your feet through the ground and press yourself up only .5R
- keep tension in your glutes and quads and keep a steady tempo with pulsing reps

Banded Squat Pulses

Finisher

1/9 Glutes, Quads, Hamstrings, Calves

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

Audry

Brianda

April

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

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!

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 🍗 🔥

1/9 Glutes, Quads, Hamstrings, Calves

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