Name: Playbook - Sam Sweeney - 11/24 Glutes, Hamstrings, Quads [Happy Thanksgiving!]
Uploaded: 2024-03-04T17:09:27.104Z
Duration: 65 min
Description: 11/24 Glutes, Hamstrings, Quads [Happy Thanksgiving!]

Libby

Flav

Sally

Stephanie

Jordan

Julie

yangBAE

You know it was an effectively done routine when it has you in tears and asking the trainer “why 4 sets of this one?!😫”
I was good up until the B stance BB Hip thrusts…my glutes were simply on 🔥!!! It was down hill from there to get through the rest. It was challenging indeed 👍💪

Sarah

Katie

Dominique

Teresa Rogers

Squats were not it today but pushed through and workout was spicy 🔥

Joyce

Nani glover

Alexandra Casi

allison

Becky

Kathryn Whitten

Nicole Olsen

Lizzie Paschal

Madison

Mia Arrowsmith

Victoria

Rachael Milbrook

Pretty sure I lost my butt cheeks half way through that workout! But for reals squats are feeling amazing! My body is enjoying these leg days! Keep ‘em coming!

DeAnna

Nadia

Brittany

Wow!!!! That’s all I’m saying roun’ ere🥵🥵🦵🏾🦵🏾🦵🏾

Kimmy

Audi

Kaylin

Hailey Hunter

Holy 💩🤩☠️ just what I needed today

Audry

The barbell B stance thrusts were a mental toughness exercise! 😳

Jennifer

Xenia

Really felt the glutes being targeted 🙌

Humberto

Josie

Alice

Shelby

Gabriela

Lizz

Happy Thanksgiving!! 🍁🦃 I love starting the day by burning out these legs 💪🏻🔥

Channing

Megan

Nice burner before stuffing my face!! Happy Thanksgiving crew!

Lacey

Oh my shakey legs!! Exactly how I pictured this mornings workout to go! Happy Thanksgiving Sweenys!

Carmen

Soon good!  Felt the burn! Last set WOW!! Happy Thanksgiving everybody!!

Lakshmi Neelesh Nimmagadda

Even at home with limited equipment this workout was 💣

thankful for this app and community constantly holding me accountable. happy thanksgiving, y’all!! let’s feed these legs!!!

hillary

Julieann Cunningham

Happy Thursday! 

- We are wishing all of you a very happy Thanksgiving! We are so grateful for each of you and hope you can take time to relax with friends and family today.

*Focus of this split: strength building and mobility. 

Warm Up: foam roll, lower body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Glutes, Hamstrings, Quads: 

Compound Set: 
1A. Bodyweight Cossack Squat [contralateral weight]: 4S/4-8R 
1B. Barbell Back Squat: 4S/4-6R, 4-6R, 4-6R, 8-10R 

2. Barbell B Stance Hip Thrust: 4S/30 seconds each side 

Compound Set: 
3A. Kettlebell Stiff Legged Deadlift [deficit]: 3S/8-10R 
3B. .5R Lying Hamstring Curls: 3S/15-20R 

4. Front Box Wide Stance Goblet Squat: 4S/10-12R [3 second eccentric] 

Compound Set: 
5A. Cable Kickbacks: 3S/8-10R each side [slight pause at top of each rep] 
5B. Banded Lateral Shuffle: 3S/20 steps each way

11/23 Training Day Overview

Rep Range: 4-8R
Tempo: steady
Modification: band assisted side lunges [adjust ROM to fit you]

Set Up: 
- grip a light plate in both hands
- extend your arms straight out in front of you, keep the plate in line with your chest 
- get into a wide stance, wider than hip width
- point your toes forward [or just slightly outward]
- keep your chest upright 
- tuck your ribs and brace 

Execution: 
- push your hips back and bend one knee as you shift your hips to one side
- keep your foot planted on the ground as you drive your knee towards(over) your toes and sink your hips down
- extend the other leg, lift your toes, and drive your heel down into the ground [feel a stretch through your leg]
- press through your planted foot and lift your hips only halfway
- keep tension in your glutes, adductors, quads and shift your hips over to the other side
- drive your knee towards your toes on the other side and sink down into a squat with your other leg extended [heel driving down into the ground] 
- continue to shift your hips back and forth, never fully returning to the standing position until you have completed your final rep
- the weight should provide a contra lateral stability and balance to the movement

Bodyweight Cossack Squat [contralateral weight optional]

Rep Range: 4-6R, 4-6R, 4-6R, 8-10R
Tempo: steady, power
Modification: smith machine back squat, goblet squat, any machine squat [be consistent with what you choose]

Set Up: 
- position the bar at an appropriate 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
- 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 feet through the floor and press up
- 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

Compound Set

Time: 30 seconds each side 
Tempo: steady 
Modification: dumbbell hip thrust

Set Up:
- stack plates on the ground to rest the plates of your barbell on top of as you start point 
- load a barbell with appropriate weight and place the barbell on top of the stacked plates on either side to set your start position
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench
- extend your legs out, hips lined up under the barbell 
- with the barbell in line with your hips, bend your legs and plant one foot firmly on the ground, lift the toes of the other foot and drive the heel into the ground in line with the toes of the planted foot [-point toes at ~45 degrees- B stance]
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips 
- contract your lats and keep a tight grip on the bar
- keep a neutral spine [tuck your pelvis and contract contract glutes]

Execution: 
- drive your planted foot and heel of the assisting leg through the ground, and extend your hips as you thrust the barbell up until your hips are fully extended
- your knees, hips, and torso should make a straight line at the top of the rep. 
- shin should be vertical on the dominant side at the top of the rep, knee in line with the ankles. 
- contract your glutes
- lower your hips until you feel a full stretch in your glutes
- complete 30 seconds on one side before moving to the next

Barbell B Stance Hip Thrust

Rep Range: 8-10R 
Tempo: slight pause in the stretch
Modification: no deficit 

Set Up: 
- set 2 plates/small platforms on the ground, about 6 inches apart 
- grip a kettlebell in both hands, pronated grip 
- extend your arms down in front of your body, kettlebell between your legs 
- step your feet on top of the plates 
- point your toes forward, screw your feet into the plates
- squeeze your glutes, draw your belly button to your spine and brace to create a stiff trunk 
- keep you head/neck neutral 

Execution: 
- keep your legs as straight as possible [without hyperextending] 
- push your hips back and bend your chest towards the ground as you lower the kettlebell towards the ground in between your legs 
- continue to push your hips back and stretch through your legs as you lower the kettlebell so the “bell” passes below the height of the deficit 
- your spine should be completely neutral at the bottom of the rep, back flat- chest facing the ground, chin tucked 
- pause slightly in the stretched position
- drive your hips in as you lift your torso and return to the upright and standing position 
- contract your hamstrings and glutes 
- the deficit is there to increase your ROM, the bottom of the kettlebell must pass below the height of the box to feel the increased ROM
- if you are feeling too much pressure, stretch or strain in your low back make sure to reset your brace and/or don’t lower the kettlebell quite as far/take out the deficit- more important is feeling the full stretch in your hamstrings

Deficit Kettlebell Stiff Legged Deadlift

Rep Range: 15-20R
Tempo: steady 
Modification: lying flat or decline bench 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. 
- begin with legs extended and pads in line with the backs of your ankles 

Execution: 
- flex your ankles and curl the weight up until pad reaches your hamstrings. 
- contract your hamstrings at the top 
- lower the weight only .5R, keeping tension in your hamstrings throughout 
- curl the pad up to tap your hamstrings/glutes again 
- continue with .5R, never extending your legs fully until you complete the 15-20R

.5 Lying Hamstring Curls

Rep Range: 10-12R 
Tempo: 3 second eccentric 

Set Up: 
- grip a dumbbell in both hands, goblet hold 
- squeeze your elbows to your sides, keep the dumbbell at your chest 
- stand in a wider than hip width stance, toes forward, behind a bench or box that is hip height or below 
- tuck your ribs, squeeze your glutes, and brace
- keep your head/neck/spine neutral 

Execution: 
- push your hips back and bend your knees 
- think about externally rotating your knees out as you lower [think of this as loading your spring during the descent] 
- continue to lower until the bottom of the dumbbell taps the top of the bench/box in front of you
- drive your hips in and extend your legs as you press yourself up and into the standing position 
- contract your quads and glutes 
- keep your chest upright and facing forward

Front Box Wide Stance Goblet Squat

Rep Range: 8-10R each side 
Tempo: slight pause at the top 
Modification: banded kickback, single leg glute bridge 

Set Up: 
- attach a single arm ankle attachment to the cable and position it low 
- stand facing the cable 
- step to the side of the cable, line up one leg with the cable 
- attach the single foot ankle attachment or loop the single arm attachment around your foot (positioned under mid foot) or ankle 
- plant the other foot on the ground, toes forward 
- tuck your ribs and brace
- lean your torso forward and stabilize by gripping the rack of the cable 
- lift your working foot off the ground and bend your knee towards your chest 

Execution: 
- keep your ankle flexed, dorsiflexion, and extend your leg back and away from the cable 
- kick back through your heel
- when your leg is extended behind you, contract your glutes
- with ankle flexed, release the cable and bend your knee as you bring it back towards your chest 
- keep a neutral spine, do not hyperextend in your low back as you kick back 
- hold tension in your glutes on both sides

Cable Kickback

Rep Range: 20 steps each way 
Tempo: steady 
Modification: abduction machine

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, 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 20 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

11/24 Glutes, Hamstrings, Quads [Happy Thanksgiving!]

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$$ 🔥

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

Emily

4/20 Full Body or Optional Rest Day

Yanely

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 🥵🥵🥵🥵

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

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! 🔥

Michelle Zabin

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 ❤️

11/24 Glutes, Hamstrings, Quads [Happy Thanksgiving!]

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