Name: Playbook - Sam Sweeney - 12/1 Glutes, Hamstrings, Quads
Uploaded: 2024-03-04T17:09:27.149Z
Duration: 65 min
Description: 12/1 Glutes, Hamstrings, Quads

Libby

Stephanie

Sean

Daniela

Old joints so subbed reverse barbell lunges for Bulgarian. Great movements

Diana

Whitney

I haven’t worked out in over a week and that demolished my legs!!

Kelsey

Just what I needed! Going tru a hard couple
Of weeks! Thanks Sam!

Sarah

When your gym gets all new equipment and it’s a Sweendogg Daily leg day…No day can be better 😍😍😍

Megan

Betty

Morgan

Julie

WHY do I hate Bulgarian split squats soooo much??! 😭

Andrea

Ohhhh wweeeeee! That was spicy 🌶️ One of my favs!

Katie Vanderah

Katie

Jennifer Glenn

Thank you sooo much Sam. I've made so much progress ever since I signed up for your program. At the beginning my I could barely do 1 cossack squat 😂 now it's easy for me. And my squats! Wowza I feel so much more confident.

Emmeri

Alexandra Casi

Melanie

KILLER. Drop set squat pushed me to attempt a new PR and crushed it 👏🏼

Meghan

Katie Schultz

Heather

Annemarie

allison

m grateful for the wod dat I can get it ✅ done @home❤️‍🔥🦵🏻#weekendvibes✌🏻

yangBAE

Gabriela

Great leg workout! Everything felt like it was flowing today.

DeAnna

Maggie

Audry

Kimmy

I’m going to be INCREDIBLY sore tomorrow 😃

Corrine

Did 185 for 6! Felt strong, loving the strength/mobility gains!

Laura Arellano

Today was very hard for me. I wasn’t feeling strong at all. We got it done and here’s to hoping tomorrow is better

Brittany

Paola

One of my favorites. I underestimated that last superset 😮 glutes on fire!!

Grace Poirier

Mia Arrowsmith

Abigail

30 reps is TOO MUCH of anything!!!  🔥🤣

Michelle Zabin

Humberto

So many knew dominant movements 💀 feel like I did so much cardio

Morgan Chapleski

Wow. Excellent .. probably favorite leg day so far.

Kathryn Whitten

Caitlin

Kara

Ashley

Great, challenging and a complete leg workout

Alice

Favorite yet. Now I just have to remember to stop underestimating the last superset

Kelli Coffey

Julieann Cunningham

Happy Thursday! 

*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 [counter balance weight]: 4S/6-10R total
1B. Barbell Back Squat: 4S/4-6R, 4-6R, 4-6R, 8-10R 

2. Hip Dominant Barbell Bulgarian Split Squat: 4S/10R, 8R, 6R, 4R each side [3 second eccentric] 

Compound Set: 
3A. Close Stance Barbell Good Morning: 3S/6-8R [2 second eccentric] 
3B. Partial Rep Med Ball Hamstring Curl: 3S/12-15R 

4. V Bar Cable Goblet Squat: 4S/15R [+15 second hold at the bottom of the final rep] 

Compound Set: 
5A. Cable Donkey Kickbacks: 3S/10-12R each side [1-2 sec pause at top of each rep] 
5B. Banded Feet Elevated Glute Bridge: 3S/30R

12/1 Training day Overview

Rep Range: 6-10R
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 counter balance stability and balance to the movement

Bodyweight Cossack Squat [counter balance weight]

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

Rep Count: 10R, 8R, 6R, 4R each side 
Tempo: 3 second eccentric 
Modification: hip dominant dumbbell or bodyweight Bulgarian split squat

*stance, torso angle, and shin angle at the bottom of the rep make this more hip dominant. read the cues below for set up and execution help if needed. 

Set Up: 
- load the barbell with appropriate weight 
- position a flat bench or BSS stand behind your rack 
- grip the bar just outside shoulder width 
- retract your scapula and pull yourself under the bar 
- attach the bar to your mid/high back 
- drive your elbows down and pull the bar into your back 
- un rack the bar and step back away from the bar 
- plant your front foot on the ground, between 1-2’ from the bench, this may take some experimenting to find the correct stance for you
- bend your other leg and elevate your foot on top of the flat bench behind you 
- plant the top of your foot down on the bench 
- squeeze your glutes, tuck your ribs, keep a neutral spine and brace
- lean your torso forward just slightly [~45-60 degree angle]
- grip the ground with your toes on your front foot

Execution: 
- push your hips back as you bend your front knee and lower into a split squat
- use a 3 second eccentric to lower until you reach a 90 degree or slightly below bend in your front leg, front shin mostly vertical, torso lean forward with a neutral head/neck/spine
-drive through your front foot, extend your leg and press yourself back up into the start position 
- keep knee following the direction of your toes
- complete all reps on one side before moving to the next

Hip Dominant Barbell Bulgarian Split Squat

Rep Range: 6-8R
Tempo: 2 second eccentric 
Modification: dumbbell or plate hold good morning, or banded good mornings

Set Up: 
- load the barbell with appropriate weight 
- grip the bar with a pronated grip, just outside shoulder width 
- retract your scapula and pull yourself underneath the bar
- pull the bar into your “shelf’ on your mid/high back [mid/low bar positioning may be more comfortable here]
- drive your elbows straight down 
- un rack the barbell and step away from the rack ~3 steps 
- get into a hip width or just inside, close stance 
- squeeze your glutes, tuck your ribs, and brace to keep a neutral spine 
- keep head/neck in a neutral position 
- grip the ground with your feet and keep your legs straight [without hyperextending]

Execution: 
- push your hips straight back [while keeping straight legs] as you lower your chest to face the ground 
- keep your back flat and lower as far as you are able while feeling the stretch in your hamstrings 
*if you feel strain in your back, do not lower quite so far- keep it all in the hamstrings 
- lower until your chest is facing the ground and you have a full stretch in your hamstrings 
- drive your hips in and lift your torso back to the standing position, contract your glutes and hamstrings 
- keep your trunk stiff and core tight

Close Stance Barbell Good Morning

Rep Range: 12-15R
Tempo: steady 
Modification: lying dumbbell flat/decline bench partial reps 

Set Up: 
- grab a med ball and lie down on the ground in a supine position 
- position your feet on top of the med ball, close stance, legs bent
- lift your hips off the ground and contract your glutes 
- press your mid/high back into the ground and brace 

Execution: 
- use your feet to roll the med ball away from your glutes only .5R 
- keep tension in your glutes and pull/curl the med ball back towards your glutes 
- contract your glutes and hamstrings together at the top of the rep [hold tension in them throughout each set] 
- continue with partial reps, never fully extending your legs/never rolling the ball all the way out
- keep hips high, locked in place through the entire set

Partial Rep Med Ball Hamstring Curls

Rep Count: 15R
Tempo: 15 second hold at the bottom of the final rep of each set
Modification: dumbbell or banded goblet squat 

Set Up: 
- attach the v bar to the cable and position it low 
- stand in front of the cable, facing the v bar
- grip the v bar with each hand, neutral grip so the open part of the V bar is facing up
- pin your elbows by your sides, keep your chest upright and facing forward 
- step close to the cable so the bar travels straight up and down 
- get into a hip width or just outside stance 
- squeeze your glutes, draw your belly button towards your spine and brace 
- grip the ground with your toes

Execution: 
- push your hips back, bend your knees and lower into a full squat
- your knees should follow the direction of your toes as you lower [think about externally rotating your knees as you lower to create torque in the hips]
- lower until you reach a 90 degree or below squat [full rom for you] 
- press through the ground and extend your legs as you return to a standing/upright position 
- on your final rep, hold the bottom full squat position for a full 15 seconds 
- keep chest upright and facing forward
- keep head/neck/spine neutral

V Bar Cable Goblet Squat

Rep Range: 10-12R each side 
Tempo: 1-2 second pause at the top of each rep 
Modification: banded donkey kick [just loop the band on a rack in front of you and set up the same way you would with the cable]

Set Up: 
- attach a single arm [or ankle strap] handle to the cable and position it low 
- position a flat bench in front of the cable, about 1-2’ away from the cable 
- face the cable and position the handle across the mid point of the bottom of your foot 
- step back and get into position on the bench by bend your non working leg and supporting your knee on the bench
- keep a neutral spine and bend your torso forward until your chest is facing down
- extend your arms and stabilize with your hands on the bench
- draw your belly button towards your spine and tuck your ribs down to brace 
- keep a neutral head/neck/spine 
- bend the leg attached to the cable to 90 degrees and position it next to your other leg, but hanging off the bench 

Execution: 
- keep your ankle flexed and drive through your heel as you extend your leg and kick the cable back 
- when your leg is fully extended, heel in line with your glutes, contract your glutes and hold for 1-2 seconds 
- bend your leg again as you release the tension of the cable and return to the start position with your leg bent at 90 degrees
- keep your spine neutral, do not let your low back hyperextend as you kick back

Cable Donkey Kick [flat bench]

Rep Count: 30R
Tempo: steady 
Modification: no band 

Set Up: 
- loop a glute loop around your legs, just above your knees
- get down on the ground in front of a flat bench, face the bench and lie back in a supine position 
- bend your legs and position your feet up on the bench so your heels are driving down into the top of the bench 
- plant your heels about hip width apart
- keep tension on your hips by pushing your knees out against the tension of the bench- so your knees stay in line with or slightly outside your feet 

Execution: 
- drive your heels down through the bench and lift your glutes off the ground 
- extend your hips to full extension and contract your glutes at the top of the rep 
- keep tension in your glutes as you lower your hips back towards the ground0 by continuing to press your knees out against the tension of the band 
- tap your glutes to the floor before moving into the next rep

Banded, Feet Elevated Glute Bridge

12/1 Glutes, Hamstrings, Quads

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 ❤️‍🔥❤️‍🔥❤️‍🔥

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$$ 🔥

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

Yanely

Landmine press following tricep push downs is evil genius 😈

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

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!

12/1 Glutes, Hamstrings, Quads

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