Name: Playbook - Sam Sweeney - 11/6 Quads, Glutes [OPTIONAL DELOAD WEEK]
Uploaded: 2024-03-04T17:09:28.457Z
Duration: 75 min
Description: 11/6 Quads, Glutes [OPTIONAL DELOAD WEEK]

The leg burn 🔥 this was a short and sweet (and deadly) split ☺️

Kody Young

Megan

Kadie

Love the lunges at the end! Sweating hard 🔥

Callie

Lamia

kelly

Deload week is exactly what my body needs!

DeAnna

Audry

Even 5 min of body weight lunges hurt 🥵

Becky

Corrine

Yanely

One of the hardest workouts this far. Also, know my favorite

Kiki

Dedra

Lily

Those of you who did the lunges with weight - you are superheroes. Body weight nearly ended me.

Sarah Arnett

Literally feel like a baby deer right now…

Betty

I thought the 5 min of walking lunges was a joke. Joke’s on me 😂☠️😵🪦

Lisa

Rachel

So easy to deload or keep intensity on this one, love it my legs 🍗🔥

Jessica

Those walking lunges got me! 🥵🥵 Sooo good! 🤘🏻

Alicia Heier

Hot damn those walking lunges were merciless!

Safia

Kimmy

This deload still was a killer leg workout. Banded leg press and 5 mins of walking lunges had me shaking 🥲🔥

Deja

Tiffany

One of my favorites this split! The quad pump was nutty

Maria Zenz

Jennifer

Loved this! Did the walking lunges without weight in an effort to do the entire 5 mins without any breaks.

Micaela

If your legs are not shaking after that one you didn’t do it right 😮‍💨

Kashay Sullivan

chelsea

Michelle

Tonya

Those 5 minute walking lunges 💀💀💀

Sara

Karissa

gloria

After running a 3k this weekend with my gymfam, it felt really good to complete this workout. Feeling strong and accomplished. Thank you Sam 🙏🏼

Lorena

Judith Harris

Not sure how 5 min. Of barbell lunges fits into a de load week… 🤯

Janna

Alayna Nathe

Dying on day one of trying to get back at it. Had to cut a few short.  Goal was to finish.

Trisha

Regina

Emily

Kelli Coffey

Delma

Porchia

Deload??? What’s that? I absolutely loved this workout!  Legs are toast! 5 min of lunges. 😳. But I didn’t die!!! ❤️❤️❤️

Mia Arrowsmith

Hadn't thought I needed a reload before today... Might be needing it afterwards 😅

Happy Monday! 

IMPORTANT: This is an optional deload week. You may choose to take more rest days or move outside of the gym with recovery movement like walking, biking, etc. You have the option to keep full intensity during these training days if you choose. I would encourage you to listen to your body. 

We will head into a new split next week! 

You can deload this training day by (1) cutting a set or two per each exercise. Stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), and/or (2) stick with the rep count and cut your usual weight used by 40-60% of usual working weight. I.e. DO NOT PUSH TO FAILURE. KEEP RPE BELOW A 7. 

If you are feeling good and are not in need of a deload, feel free to perform the training day to your full intensity. 


Goal of Split: Strength building and hypertrophy through the use of isometric tempo.

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:

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. Heels Elevated Back Squat: 4S/5R 

2. Barbell Bulgarian Split Squat: 3S/6-8R each side 2 second pause at bottom 
	
3. Leg Press [glute loop banded]: 4S/12-15R 
	
4. Flat Bench Cable Donkey Kickback: 3S/15-20R each side 
	
5. Single Leg Extensions: 3S/8-10R each side 
	
6. Barbell Walking Lunges: 5 minutes [break as needed within this time]

11/6 Training Day Overview

Rep Count: 5R
Tempo: power
Modification: heels elevated goblet squat 

*I am using a 10 degree wedge. If you don’t have a wedge available to you, try elevating your heels with small plates

Set Up: 
- place a wedge centered on the ground behind your rack 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step in front of the wedge and directly behind the bar 
- 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
- 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, and elevate your heels on the wedge behind you
- 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 and lean your torso forward just slightly
- think about screwing your feet into the ground and bend your knees [and push them out] as you lower into a squat
- lower into a full range of motion squat [hip crease at or just below your knees]
- press feet through the floor and extend your legs
- drive your hips in and press up into 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

Heels Elevated Back Squat

Rep Range: 6-8R each side 
Tempo: 2 second pause at the bottom of each rep 
Modification: dumbbell or bodyweight Bulgarian split squat

Set Up:
- position a bss stand or bench behind your rack 
- rack the barbell on your high back
- pull the bar into your traps, drive your elbows down and contract your lats
- stand in front of the bench
- squeeze your glutes, pull belly button to spine, and brace 
- step one foot 1-2 steps forward, away from the bench 
- bend your other leg behind you and hook your ankle on the edge of the bench, laces down 
- keep a neutral head, neck, and spine 

Execution:
- push your hips back
- bend your front knee and allow it to move towards your toes
- lean your torso forward just slightly 
- lower into a split squat position, front leg bent at least 90 degrees at the bottom 
- extend your front leg, drive your hips in, and press up into the start position 
- contract your glutes and quads

Barbell Bulgarian split squats

Rep Range: 12-15R 
Tempo: steady 
Modification: dumbbell squats or trap bar deadlift

Set Up:
- position yourself in the leg press machine
- press your back into the back pad
- loop a glute loop around both legs, just above your knees 
- place your feet up in the middle of the platform, shoulder width apart 
- grip the platform with your toes, keep your heels glued 
- grip the handles on each side of the seat
- pull yourself into the seat, contract your last
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin 

Execution:
- bend your legs and drive your knees out against the tension of the band
- lower the platform toward your chest, legs bent at least 90 degrees at the bottom of the rep 
- extend your legs and press the platform away 
- contract your quads and glutes at the top of the rep 
- do not allow your legs to lock out at the top of the rep, keep a very slight bend to avoid hyperextending

Leg Press [glute loop banded]

Rep Range: 15-20 each side 
Tempo: steady 
Modification: banded donkey kickback

Set Ups:
- position a flat bench in front of one side of the cable 
- attach an ankle or single arm loop to the cable 
- step in front of the cable, facing the handle 
- loop the attachment around your foot or ankle
- step back, away from the cable and bend your free leg, the leg closest to the bench 
- position your knee on top of the bench
- bend your torso forward until your chest faces the bench 
- extend your arms and plant both hands on top of the  bench 
- keep a flat back, neutral head, neck, and spine 
- squeeze your glutes, pull belly button to spine, and brace 
- lift your other foot off of the ground
- bend your leg at ~90 degrees, drive your knee towards your chest

Execution:
- extend your leg and kick the cable straight back behind you 
- when your foot is in line with your glutes, contract your glute
- bend your leg and lower the cable with control 
- keep your low back neutral, try not to overarch at the top
- keep your chest and torso square to the bench/ground

Flat Bench Donkey Kickback

Rep Range: 8-10R each side 
Tempo: steady 
Modification: banded or cable leg extensions

Set Up: 
- position yourself on the leg extension machine so that the edge of the seat lines up with the crease of your legs
- press your entire back into the back pad 
- grip the handles or bottom of the seat and pull yourself into the seat, contract your lats to keep you glued to the bench
- tuck your chin and drive your ribs down and brace 
- press your ankles against the pads

Execution:
- keep one leg bent at 90 degrees 
- flex your other ankle and extend your leg straight forward
- lift the pad away from the ground
- when you reach full extension contract your quad
- bend your leg and lower the pad back to the bent leg position 
- if you are feeling this in your knees, the weight you are using is likely too heavy or positioning may be off

Single Leg Extensions

Time: 5 minutes [rest as needed within the timeframe]
Tempo: steady 
Modification: dumbbell or bodyweight walking lunges

Set Up:
- rack the barbell on your high back
- pull the bar into your traps, drive your elbows straight down
- stand with feet together
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine 

Execution:
- pick one foot off the ground and step forward
- bend your front and back knees
- allow your front knee to follow in the direction of your toes
- lower into a lunge position, back knee taps the ground [or gets as close as possible] 
- extend both legs and press yourself back up 
- step your back foot forward to meet your front 
- alternate stepping each foot forward as you continue to lunge
- keep your knees in line with your toes, do not let it cave

Barbell Walking Lunges

11/6 Quads, Glutes [OPTIONAL DELOAD WEEK]

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

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!

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

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

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

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

11/6 Quads, Glutes [OPTIONAL DELOAD WEEK]

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