Name: Playbook - Sam Sweeney - 11/27 Glutes, Quads, Hamstrings
Uploaded: 2024-03-04T17:09:28.530Z
Duration: 75 min
Description: 11/27 Glutes, Quads, Hamstrings

Kelby

Amanda

Callie

Elianna

What an absolutely insane monster leg day 👹 🦵

Kody Young

Hands down, favorite day of this split so far!! Heavy hams and low back feeling incredibly supported. 10/5 stars ⭐️

Megan

Heather

I certainly underestimated this one. Got rocked

Kelli Coffey

Sophia

Katie

Audry

Killer leg workout. My glutes are on fire 🔥

Dedra

Great overall workout definitely feel my glutes 🔥

Dominique

Omg … thought I was dying during this one 🥵❤️

Marla

Jenny

Kimmy

Soooo happy to be home & at my gym 😀. Ohhh how I’ve missed a barbell 😊. Thank you for another amazing workout. 🙏🏼

Lorena

Took a day off to recover from holidays. Leg day was a little rough but got it done. Feeling the burn 🔥 need this holiday weight to come off lol

Deja

Lakshmi Neelesh Nimmagadda

Okay I loved this one. My legs are pumped up 🔥🔥🔥

Jessica

Had to skip a few but made it happen💪🏼🔥

Jennifer Glenn

Yanely

Xenia

Becky

Corrine

After a little Thanksgiving break, I know I’ll be a tad sore tomorrow from that one! My legs were already feeling it midway through!

Alicia Heier

Mia Arrowsmith

I’m not sure if it was the break from vacation but this one had me winded. Feeling the burn 🔥

Shannon

Serena

Amazing workout! The combination of movements was so empowering! Definitely a new favorite leg day 😍🦵🏻

Kayleigh B

Olivia

Ouch 🤮 sorry for cursing your name, I truly did love every second of this leg day 🔥🫶🏼

Morgan

Lacey

April

Loved those paused sumo deadlifts 😮‍💨

Kashay Sullivan

Olga

Sara

First official Sweeney workout ~ 10 weeks pregnant. Pushed but didn’t overdue it.

Ginna

Lisa

Tiffany

Tonya

🔥🤬🔥🤬🔥. So good!  May have cursed Sam a couple times 😬. But loved every minute!

I luh you!! Been with your everyday for over two years 👏 💗

Katie Schultz

Perfect way to start a Monday after a holiday!! 🔥🤯

Carly

I almost quit, I didn’t. 
🔥🔥💪🏽💀

Regina

Shelly

Felt good to get my body moving again after being sick over the weekend

Porchia

Kayla

Happy Monday!

Week 3 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.

Glutes, Quads, 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. Barbell Back Squat: 4S/4-6R 
	
2. Barbell Sumo Deadlift: 5S/3-5R paused + 3-5R steady [2 second pause mid rep on first 3-5R- 6-10R total]
	
3. Front Foot Elevated Dumbbell Split Squat: 4S/6-8R each side [3 second eccentric]
	
4. Cable Good Morning: 4S/20R 
	
5a. Single, Single, Double Banded-Assisted Sissy Squat: 3S/10R each side + 10R together [30R total]
5b. Single, Single, Double Hip Dominant Hyperextensions: 3S/10R each side + 10R together [30R total- *band is optional*]
	
6. Hip Banded Feet Elevated Glute Bridge: 2S/F

11/27 Training Day Overview

Rep Range: 4-6R 
Tempo: power
Modification: smith machine squat/or any squat machine [be consistent with whichever you choose]

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step in front of the bar, grip the bar just outside 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
- squeeze your glutes, pull belly button to spine, and brace
- 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 allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- drive your feet through the ground 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 stand

Barbell Back Squat

Rep Range: 3-5R paused + 3-5R steady 
*tempo change
*6-10R total 
Tempo: 2 second pause mid rep on first 3-5R, steady tempo on final 3-5R
Modification: dumbbell or kettlebell sumo deadlift

Set Up: 
- load a barbell with appropriate weight 
- step behind the bar in a wide, sumo stance, toes forward or slightly out
- pull the bar over your mid shoelaces
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the bar with a double overhand or over/under grip, hands directly under your shoulders
- contract your lats, lift your chest so it is facing forward, and sit back into your hips so your shins are vertical 
- pin your shoulders down and back 

Execution: 
- press your feet through the ground and knees out
- drive your hips in and extend your legs as you lift the bar off of the ground and into a standing position 
*pause for 2 seconds mid rep on your first 3-5 reps 
- contract your glutes and hamstrings at the top of the rep 
- keep the bar close to your body as you push your hips back and bend your knees again 
- keep your chest facing forward throughout 
- reset brace in between reps if needed 
-

Barbell Sumo Deadlift [tempo change]

Rep Range: 6-8R each side 
Tempo: 3 second eccentric
Modification: no weight

Set Up: 
- stack 1-2 plates on the ground
- grip a dumbbell in each hand, hold the dumbbells down by your sides
- contract your lats, keep your arms pinned to your sides
- position one foot on top of the plates
- step your other foot one long step back 
- keep an upright torso
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- bend your front knee and allow it to move towards your toes, keep your heel glued to the plates
- lower into a split squat position, knee over your toes and upright torso the bottom of the rep 
- drive your front foot through the plate, the ball of your back foot through the ground
- extend your front let and drive your knee back as you press up into the split stance position 
- contract your quad and glutes at the top of the rep

Front Foot Elevated Dumbbell Split Squat

Rep Count: 20R
Tempo: steady 
Modification: dumbbell or banded good morning

Set Up: 
- attach a rope to one side of the cable and position it low
- step in front of the cable, facing the rope
- grip the rope with a neutral grip 
- step away from the cable 3-4 steps
- get into a slightly wider than hip width stance, glue your feet to the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine
- extend your arms forward, towards the cable

Execution: 
- keep your legs straight and push your hips back 
- keep your arms extended and bend your torso forward towards the ground 
- feel a full stretch through your hamstrings and glutes, and chest facing the ground at the bottom of the rep
- drive your hips in, pull the rope, and lift your torso to the upright position 
- contract your glutes and hamstrings at the top of the rep

Cable Good Morning

Rep Range: 10R each side + 10R together *30R total 
Tempo: steady 
Modification: keep heel down- spanish squat, or modify with single leg goblet squat to both legs

Set Up: 
- loop a band low around a rack 
- step in front of the rack, facing the band
- loop each end of the band around each knee
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral spine, bend your torso forward so your chest is facing the ground
- extend your arms forward and grip the rack with both hands
- step each foot away from the rack so you can feel the tension of the band pull you forward

Execution: 
- bend one leg, pin it behind you at 90 degrees, keep your other foot on the ground
- bend your working leg, lift your heel as you allow your knee to move towards your toes/the ground
- feel a full stretch through your quad
- drive your knee back against the tension of the band and plant your heel as you extend your leg
- contract your quad
- complete allotted reps on each side before you plant both feet on the ground
- drive the balls of your feet down
- lift your heels as you bend your legs and allow the band to pull your knees towards the ground over your toes
- extend your legs and drive your knees back against the tension of the band
- contract your quads at the top of the rep, heels down

Single, Single, Double Banded-Assisted Sissy Squat

Rep Range: 10R each side + 10R together *30R total 
Tempo; steady
Modification: dumbbell or banded hip thrusts [single, single, double]

*band is optional

Set Up: 
- position yourself on the hyperextension machine so the pad of the machine hits ~1-2” below your hips 
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your hips into the pad
- lower your torso to your chest is facing the ground to begin 
*if using a band, loop the band around your high/mid back 
- tuck your chin and round your upper back just slightly 

Execution: 
- lift one foot off of the platform, bend your leg behind you at 90 degrees
- glue your other foot to the platform 
- use your glutes to raise your torso away from the ground 
- contract your glutes and hamstrings at the top of the rep 
- lower your torso towards the ground again with control 
- complete the allotted reps on each leg before planting both feet on the platform 
- use your glutes to raise your torso away from the ground 
- contract your glutes and hamstrings at the top of the rep 
- lower your torso towards the ground again with control, feel a full stretch through your hamstrings and glutes at the bottom of the rep

Single, Single, Double Hip Dominant Hyperextensions

Superset

Rep Count: Failure 
*as many reps as you can with good form
Tempo: steady 
Modification: no band

*use the pins of the rack or heavy dumbbells to secure the band on either side of you

Set Up: 
- attach a band low across a rack using pins or heavy dumbbells
- position a bench or box in front of your band 
- sit on the ground behind the band, facing the bench or box
- lift the band and slide your hips under the band 
- lie back in a supine position, secure the band across your hips
- bend your legs and elevate your feet on the bench or box, drive your heels into the top 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin, drive your mid back into the ground

Execution: 
- drive through your heels and lift your hips off of the ground and into full extension
- contract your glutes and hamstrings at the top of the rep 
- lower your hips to tap the ground between reps

Hip Banded Feet Elevated Glute Bridge

11/27 Glutes, Quads, Hamstrings

4/27 Full Body or Optional Rest Day

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 :)

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

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!!

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

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 🤩

11/27 Glutes, Quads, Hamstrings

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