Name: Playbook - Sam Sweeney - 12/11 Glutes, Quads, Hamstrings
Uploaded: 2024-03-04T17:09:28.579Z
Duration: 70 min
Description: 12/11 Glutes, Quads, Hamstrings

Kelby

Flav

I sound like a broken record but I'm honestly surprised how my squats progressed. It feels more stable and stronger 😭💪 Thank you Sam!! ☺️

Among my fav leg workouts! The leg press finisher🔥

Kadie

Katie

Teagan

Yeah know it’s good when your legs hurt partway through. Tomorrow is gonna be interesting 🤣

Erin

Only a few more days of the year left and making them count!

Kody Young

Strong and solid leg day, feeling great!!

Megan

Heather

Hit #150 on back squats. It’s been 10 years since I’ve squatted #150. Goal is #155.

Emilie

Meghan

Stephanie

Shonna

Dominique

Tianna

Christina

Xenia

Those hamstring curls in the beginning🔥 🥵.  Great leg workout though.

Dedra

Jemme

Such a good workout!!!! The leg press at the end did me in tho! Mind over matter!

DeAnna

Working out of town so had to make a few modification due to limited equipment. Still a great leg workout 🔥

Deja

Audry

Abbi

Whew that was so good. Felt it the whole time

Madison Lathem

Yanely

Kanchan

Kendra

Alex

Michelle

Steven

Becky

Kimmy

Aimee

Brittany McGee

Dana

Carissa

Jennifer

April

Morgan

Dude. That last set of leg press🔥🔥🔥🔥🔥🔥

Kashay Sullivan

Lacey

Happy Monday!

Week 5 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/3-5R 

2. Lying Hamstring Curls: 10S/5R [every 10 seconds]

3. SSB Step Ups: 3S/6-8R each side

4. 1 1/4R Feet Elevated Barbell Glute Bridge: 4S/8-10R [2 second pause at the top of each rep]

5. Goblet Hold Deficit Reverse Lunge: 3S/10-12R each side [3 second eccentric each rep]

6. Wide Stance Leg Press: 5S/20R

12/11 Training Day Overview

Rep Range: 3-5R 
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 Count: 5R
*every 10 seconds
Tempo: steady
Modification: lying dumbbell hamstring curl

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: barbell step ups or dumbbell step ups

Set Up: 
- set a bench or stack plates to create a platform centered in front of the rack 
- set the safety squat bar on the rack at about shoulder/chest height
- step behind the bar and grip the handles with each hand
- pull your upper body under the bar and secure the bar over your traps
- contract your lats and pull the bar into your traps, squeeze your elbows in towards your chest
- step each foot under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and step behind the platform in front of you
- bend one leg and plant your foot on top of the platform
- keep a tall torso 

Execution: 
- drive your top foot through the platform 
- extend your leg and step your back foot forward to meet your top foot on top of the platform 
- stabilize by planting your back foot to the top of the platform between reps
- lift your back foot off of the platform again 
- step your foot back to the ground behind the platform 
- plant your foot to the ground, keep even weight
- keep your torso upright and a tight grip on the bar

SSB Step Ups

Rep Range: 8-10R 
Tempo: 2 second pause at the top of each rep 
Modification: feet elevated dumbbell glute bridge

Set Up: 
- load a bar with appropriate weight, rubber weights will make set up easier for you
- sit on the ground facing a box or bench
- extend your legs forward and roll the bar over your legs and in line with your hips
- lie back in a supine position 
- bend your legs and elevate your heels on the bench in front of you, legs bent at 90 degrees
- grip the barbell on either side of your hips
- lift your hips to meet the bar, push down on the bar to secure the bar to your hips
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin forward

Execution: 
- drive your heels through the top of the bench
- use your hips to lift the barbell off of the ground
- raise your hips into full extension
- contract your hamstrings and glute
- lower your hips 1/4R before extending your hips again 
- contract hamstrings and glutes at the top of the rep again 
- lower your hips until the bar taps the ground on each side

1 1/4R Feet Elevated Barbell Glute Bridge

Rep Range: 10-12R each side 
Tempo: 3 second eccentric each rep
Modification: no deficit

Set Up: 
- stack 1-2 plates or use a low platform
- grip a dumbbell in both hands, goblet hold
- hold the dumbbell at your chest, squeeze your elbows by your sides 
- step both feet on top of the platform 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall torso and neutral head, neck, and spine

Execution: 
- step one foot off of the platfrom and back behind you
- plant the ball of your foot on the ground
- bend your front and back leg 
- lower into a lunge position,  back knee should pass the height of the platform as you lower
- keep your front shin mostly vertical and torso upright at the bottom of the rep 
- drive through your front foot and extend both legs
- step your back foot forward to meet your front on top of the platform 
- keep the dumbbell pinned at your chest

Goblet Hold Deficit Reverse Lunge

Rep Count: 20R
Tempo: quick
Modification: goblet or dumbbell squats

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 high on the platform, wider than hip width apart, toes forward or slightly out 
- 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

Wide Stance Leg Press

12/11 Glutes, Quads, Hamstrings

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

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

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

Who says you can’t get a good workout from home?! Killed it Sam!

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 🧡

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 ❤️

Aven

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

3/15 Shoulders, Biceps, Triceps

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

12/11 Glutes, Quads, Hamstrings

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