Name: Playbook - Sam Sweeney - 11/23 Quads, Glutes, Hamstrings
Uploaded: 2024-03-04T17:09:28.515Z
Duration: 70 min
Description: 11/23 Quads, Glutes, Hamstrings

Victoria

Michelle Zabin

I did DB Bench Ham Curls instead of machine… paired with the B stance good morning… they were killer! 🔥

Great although I harmed my glute in 3 exercise

Omayma

Whoaaaa the front racked single legs kicked my butt

Jessica

Always 5 star workouts 🌟🌟🌟🌟🌟

Natalie

Megan

Legs are feeling worked ❤️‍🔥 just what i needed today 😁

Ashley

Last one 🗡️🗡️🗡️🗡️🗡️

Flav

Janelle

This was killer. My hubby and I loved it 🫶🏼🫶🏼

Olivia

Kailey

Lakshmi Neelesh Nimmagadda

Tonya

Leslie

Took yesterday off so I picked up where I left off. I’m 2 days behind everyone. Great workout while on vacation. I modified a lot of the workouts with the use of dumbbells and cables BUT I still got a great workout.  Thank you 🙏🏼

Lorena

Day late, but totally worth the wait 🔥🔥

Amie

Tiffany

Legs still sore from the last one 👌🏻😮‍💨

Corrine

Yanely

An awesome after Thanksgiving day workout! Now onto rucking! 🎒🍁🌲

Mia Arrowsmith

This was intense. Those walking lunges with the trap bar almost ended me.

Jenny

Megan Laudick

Lacey

Happy thanksgiving 🍁🦃 nice leg workout to feast later 🤤 n stance good mornings had me shaking 🫨

Deja

Bree

Nicole

So f-ing good!!! So thankful I am
Able to do these workouts.  And thankful for this wonderful community, especially Sam for keeping me interested for over 2.5 years now!  🫶🏻🙌🫶🏻🙌🫶🏻

Regina

Kristie

Thankful to be able to move in the gym this Thanksgiving and without nerves help someone I saw really struggling to figure out an exercise. Shoot we’re all here for the same reason, no need to be shy and ask if you can assist 🫶🏼🙌🏼

Perfect Thanksgiving workout 🙌🙌❤️

Ann Marie

Home workout today since gym is closed. Still just as good.

Tasha

I don’t think my legs will work today and…. Maybe tomorrow 😀

Steven

Jessi Mollak

Didn’t sleep well - that woke me up 🔥

Chelsey

thankful for a good pump🫨🤌🏼👊🏼

Rachael Milbrook

Got it done , now let the gobble gobble begin! Love the holidays and so happy my body was still moving so early today

Porchia

Holy gobble wobble the rest of the day!!!!! Lets eat 💪 🦃

Maria Zenz

Was not feeling great today so took it easy but it felt good to move!

Michelle

Happy Thursday! 

[HAPPY THANKSGIVING!]

Week 2 of 6 week split 

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 Front Racked Barbell Box Squat: 4S/4R, 6R, 8R, 8R each side [decrease weight as rep count increases if appropriate]

3a. Lying Hamstring Curls: 4S/5R drop 10R [15R total- drop weight by 20-40% drop set]
3b. B Stance Barbell Good Mornings: 4S/6-8R each side 

4. Trap Bar Walking Lunges: 2S/16-20R total 

5. Heels Elevated Goblet Squats: 8S/5R

11/23 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: 4R, 6R, 8R, 8R each side
*decrease weight as rep count increases if appropriate
Tempo: steady
Modification: use a taller box [above knees] or single leg goblet hold box squat

Set Up: 
- position a box or bench behind the rack
- load the barbell with appropriate weight or use no weight on the bar to begin 
- rack the barbell on the rack at chest height 
- grip the barbell with a pronated grip, shoulder width apart 
- rack the barbell across your high chest, just below your collarbone so the bar rests on your front delts
- step your feet under the barbell
- rotate your elbows under the bar until they are pointing forward
- pull the bar into your high chest
- squeeze your glutes, pull belly button to spine, and brace
- lift the bar from the rack and step back until the back of your legs touch the bench behind you
- find your balance and lift one foot off of the ground
- extend your leg forward so it hovers off of the ground
- grip the ground with your planted foot
- keep your torso upright, elbows high and in line with your front delts

Execution: 
 - push your hips back
- bend your leg, keep your non working leg off of the ground
- lower into a single leg squat position until your glutes touch the bench behind you
- sit on the bench
- drive your front foot through the ground
- extend your leg, drive your hips in, and press up into the standing position again 
- contract your glutes and quads
- keep your knee in line with your toes, do not let it cave
- keep your torso upright, chest facing forward

Single Leg Front Racked Barbell Box Squat

Rep Count: 5R drop 10R
*15R total
*drop the weight by 20-40%
Tempo: steady
Modification: decline or flat bench 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
- grip the handles and squeeze your elbows into your sides, lats engaged 
- begin with legs extended 

Execution: 
- flex your ankles and use your hamstrings to curl the pad up until it taps your hamstrings behind you
- contract your hamstrings
- extend your legs behind you again 
*be sure to fully extend between each rep 
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

Lying Hamstring Curls

Rep Range: 6-8R each side
Tempo: steady 
Modification: B Stance Dumbbell Good Mornings

Set Up: 
- rack the barbell on the rack at chest level
- grip the barbell with a pronated grip, shoulder width apart
- retract your scapula and pull yourself under the bar
- position the bar across your mid/high back 
- contract your lats and drive your elbows straight down
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and step back away from the rack 1-2 steps
- plant one foot on the ground
- lift the heel of your other foot and position the ball of your foot in line with your other heel, toes pointing out slightly 
- keep a tight grip on the bar and a neutral head, neck, and spine position 

Execution: 
- push your hips straight back
- keep your front leg as straight as possible, bend your assisting leg just slightly 
- continue to push your hips back and lower your torso until your chest faces the ground 
- feel the stretch in your hamstrings and glutes at the bottom of the rep
- drive your hips in and lift your torso into the upright position 
- contract your glutes and hamstrings
- keep your chin tucked
- keep your spine neutral, only lower your torso as far as you are able while stretching through your hamstrings

B Stance Barbell Good Mornings

Compound Set

Rep Range: 16-20R total
Tempo: steady 
Modification: dumbbell walking lunges

Set Up: 
- load the bar with appropriate weight, or use no weight on the bar
- step to the center of the bar, feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your torso forward and grip the handles of the bar on each side, neutral grip
- depress your scapula, contract your lats
- lift the bar from the ground and into the standing position 
- keep a tall torso and neutral head, neck, and spine

Execution: 
- lift one foot off of the ground and step forward
- bend your front and back leg, allow your front knee to follow in the direction of your toes
- lower into a lunge position, back knee taps the ground
- extend both legs as you step your back foot forward to meet your front
- contact your quads and glutes
- continue to alternate each leg as you lunge forward each rep 
- keep your arms pinned by your sides, tight grip on the bar

Trap Bar Walking Lunges

Rep Count: 5R 
Tempo: steady
Modification: cyclist squat, or take out heel elevation

Set Up: 
- use a wedge or small plates to elevate your heels
- grip a dumbbell in both hands, hold the dumbbell at your chest in a goblet hold
- pin your elbows by your sides
- elevate your heels on the wedge or small plates
- take a hip width stance, toes forward 
- contract your lats to support the weight, keep your torso upright
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back
- bend your knees and allow them to follow in the direction of your toes
- lower into a full squat position- hip crease at or below your knees 
- extend your legs, drive your hips in, and press up into the standing position 
- contract your glutes, and quads at the top of the rep 
- keep your chest facing forward
- keep your shoulders pinned down and back

Heels Elevated Goblet Squats

11/23 Quads, Glutes, Hamstrings

Ashlee

Jody

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

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

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 🥵🥵🥵🥵

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

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 🤩

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 ❤️

11/23 Quads, Glutes, Hamstrings

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