Name: Playbook - Sam Sweeney - 11/16 Quads, Glutes, Hamstrings
Uploaded: 2024-03-04T17:09:28.491Z
Duration: 70 min
Description: 11/16 Quads, Glutes, Hamstrings

Michelle Zabin

Loved all the unilateral work! ❤️🔥

Alexis

Elianna

Gettin that turkey leg day lift in! 🦃🦵

Kody Young

Great workout! Felt my glutes burning 🔥

Dominique

Megan

Sharon Dent

So psyched to have leg press as a main compound for this split!! Excited to see how much progress will come. Feeling strong ❤️

Abbi

Can we just train in this split forever?! 🫣😍

Marcyna

katie

This was a special kind of hell, after being sidelined from training for a week and a half 🥵😵

Suzanne

Kiki

Great leg workout 🔥. Had to do a lot of modifications due to not having the equipment but got it done.

Dedra

Loving the format of this split. The bilateral and unilateral mix up is perfect. Thank you!!!!

Audry

Yanely

Lakshmi Neelesh Nimmagadda

One of my favorite leg days! This was sooo good 👏🏼🫶🏻😍

Sara

i thought i had the workouts under control and this week and todays workout smoked me!! wow!!

kelly

Michelle

Brenda

Dena

The Copenhagen adduction was killler for me!

Alicia Heier

Carissa

Legs are sore shaky! Great workout as always! 🙌🏼

Mia Arrowsmith

Absolutely loved it! I’m liking that these workouts are just a touch shorter too!

Sarah Arnett

Those low box squats and landmine reverse squats had my legs shaking and on fire 🔥

Deja

Leg day on a Thursday caught me off guard but loved every minute 🔥

Xenia

Loved this leg day and pushing it on leg press!

Jennifer

Solid workout to distract from stressing day 🙏🏼🔥

Amie

That last set of landmine lunges was brutal ☠️

Kashay Sullivan

I can't feel my legs, and face and body.... Lol

Delma

Thanksgiving came early because I got these turkey legs after that killer workout 🤣🤷🏻‍♀️🍗

Lacey

Morgan

Jessica

Love the starting sets with unilateral sets right after. 🔥

🔥🔥🔥🔥 had to modify a bit due to gym equipment on cruise but got it done!

Olivia

Carly

Tiffany

Regina

My inner thighs are toast!!! You know what that means all weekend long 🐶style😂😂😂

chelsea

Amber

Rachel

No leg press at my home gym, but the modifications were spot on!

Maranda

Kelli Coffey

Porchia

Happy Thursday! WELCOME TO THE NEW SPLIT.

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 6 week split [This split will bring us through the end of the year- week 7 will be a designated deload week]

Goal of Split: Incorporate unilateral, tempo, and hypertrophy training to achieve balanced strength and muscle development.  

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, Glutes, Hamstrings:

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1. Leg Press: 4S/6-8R

2. Single Leg Press: 4S/8R, 6R, 4R, 4R each side [increase weight as rep count decreases if appropriate]

3a. Machine Adductions: 4S/10R drop 10R drop 10R [30R total- drop weight by 20-40% each drop set]
3b. Goblet Hold Sumo Stance Low Box Squat: 4S/10-12R 

4. Assisted Lateral Step Ups: 3S/8-10R each side

5. Landmine Goblet Hold Reverse Lunge: 3S/12-15R each side

11/16 Training Day Overview

Rep Range: 6-8R
Tempo: power
Modification: barbell front squat, landmine goblet squat, or dumbbell goblet squat

Set Up: 
- position yourself in the leg press machine
- press your back into the pad of the machine 
- bend your legs and plant your feet on the mid point of the platform, hip width apart or slightly wider
- glue your feet to the platform [grip the platform with your toes] 
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the handles of the machine on each side, pull yourself into the seat
- unlock the machine and extend your legs
*BE CAREFUL TO NOT HYPEREXTEND YOUR LEGS AT THE TOP OF THE EACH REP. DO NOT LOCK OUT

Execution: 
- bend your knees, keep them traveling in line with your toes
- lower the platform towards your chest
- lower to at least a 90 degree bend in your legs
- extend your legs and press the platform away from your chest again 
- contract your quads and glues at the top of the rep 
- keep your full feet glued to the platform, heels down

Leg Press

Rep Count: 8R, 6R, 4R, 4R each side
*increase weight as rep count decreases if appropriate 
Tempo: steady 
Modification: single leg box squat

Set Up: 
- position yourself in the leg press machine
- press your back into the pad of the machine 
- bend one leg and plant your foot on the mid point of the platform
- glue your foot to the platform [grip the platform with your toes] 
- keep your other leg bent with your foot lightly resting on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the handles of the machine on each side, pull yourself into the seat
- unlock the machine and extend your leg
*BE CAREFUL TO NOT HYPEREXTEND YOUR LEG AT THE TOP OF THE EACH REP. DO NOT LOCK OUT

Execution: 
- bend your knee, keep it traveling in line with your toes
- lower the platform towards your chest
- lower to at least a 90 degree bend in your leg
- extend your leg and press the platform away from your chest again 
- contract your quad and glutes at the top of the rep 
- keep your full foot glued to the platform, heels down

Single Leg Press

Rep Count: 10R drop 10R drop 10R 
*30R total 
* drop weight by 20-40% each drop set
Tempo: steady 
Modification: Copenhagen adductions 15R each side]

Set Up: 
- position yourself in the adduction machine 
- press your back into the pad of the machine
- bend your legs and drive your feet into the platforms
- grip your handles on each side, pull yourself into the seat
- begin with the platforms spread as far as you can comfortably sit
- pull belly button to spine and set your brace

Execution: 
- drive your feet into the platforms
- use your adductors to push the knee pads towards the center to meet
- contract your adductors
- release the knee pads from the center and spread your legs again with control 
- feel a full stretch through your adductors at the bottom of the rep

Machine Adductions

Rep Range: 10-12R 
Tempo: steady 
Modification: raise the height of the box

Set Up: 
- stack plates or use a low platform as a box, below knee height
- grip a dumbbell in both hands, goblet hold
- hold the dumbbell at your chest, tuck your elbows to your sides
- contract your lats and support the weight of the dumbbell 
- step directly in front of the low platform
- take a sumo stance, wider than hip width, toes forward or slightly out 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 

Execution: 
- push your hips back and bend your knees
- lower your glutes to tap the box below you
- keep your chest up 
- extend your legs and drive your hips in
- press up into the standing position again 
- contract your glutes and quads at the top of the rep

Goblet Hold Sumo Stance Low Box Squat

Compound Set

Rep Range: 8-10R each side
Tempo: steady 
Modification: no weight, lower the height of your box

Set Up: 
- position a box or platform to the side of a rack or machine [to use for assistance]
- step in front of the box, facing 90 degrees from the box
- bend your leg closest to the box, plant your foot on top of the box, 90 degree bend in your leg
- extend your arm closest to the rack out to your side to lightly grip the rack for assistance [do not rely on this for assistance]
- hold a dumbbell with a neutral grip in your free hand, furthest from the rack 
- keep the dumbbell in front of your torso, in line with the quad of your outside leg 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- keep your chest up
- extend your top leg
- drive your hips in 
- step your back foot up to the top of the box
- contract your quads and glutes
- push your hips back, bend your top leg again and lower your other foot to the ground again, next to the box
- tap the ground with your foot between reps
- keep the dumbbell in front of your quad, pinned in place

Assisted Lateral Step Ups

Rep Range: 12-15R each side
Tempo: steady 
Modification: dumbbell goblet hold reverse lunge

*use a landmine attachment or position one end of the barbell in the corner of a rack or room [see video]

Set Up: 
- position one end of your barbell in the landmine attachment or corner of a rack or room
- step to the free end of the bar, load with appropriate weight or use no weight 
- step behind the bar, face the loaded end of the bar
- lift the end of the bar and hold it at your chest
- pin your elbows to your sides, contract your lats to support the weight 
- begin with feet together, toes forward

Execution: 
- lift one foot off of the ground
- push your hips back and bend your front knee
- step your foot one long step back behind you
- plant the ball of your back foot on the ground
- bend your front and back leg and lower into a lunge position, front shin vertical 
- extend both legs, drive your hips in, and step your back foot forward to meet your front as you press up into the standing position again

Landmine Goblet Hold Reverse Lunge

11/16 Quads, Glutes, Hamstrings

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 ❤️‍🔥❤️‍🔥❤️‍🔥

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$$ 🔥

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 😈

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!

Katie

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

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

Jessie

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 🤩

11/16 Quads, Glutes, Hamstrings

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