Name: Playbook - Sam Sweeney - 12/21 Quads, Glutes, Hamstrings
Uploaded: 2024-03-04T17:09:28.610Z
Duration: 70 min
Description: 12/21 Quads, Glutes, Hamstrings

Kelby

Wow, Copenhagen adductions deceivingly difficult with the pause! ❤️🔥

Sean

Audry

Those copenhagens get me every time 🥵❤️‍🔥

Megan

Another PR! #130 on front squats which I used as sub for leg press.

That was probably my favourite leg day yet 🔥🔥

Chelsey

Love me some lang squats!! That was legit for the start of the weeks workout 🔥🔥🔥

Alli

Great workout. Any suggestions on a better way to hold the dumbbell for the bent over hamstring/squat combo? It kept slipping because I was sweating so much lol

Kelsey

Sara

Half the workout because I don’t want to over use it before Mondays leg workout.  Still a sweaty one. 🔥

Chelsea

Xenia

Corrine

Gabrielle

I put everything I had in this one 🔥 Got up at 3:30 to have the gym to myself. I’m so grateful for this amazing program Sam and Noel have created! They put their heart and souls in it and it shows!! Merry Christmas fit fam 🎄💖

Cassie

Yanely

It gets better and better with each training!

Caterina

Madison

Rachel Seward

Paula

Becky

Love every move 😫♥️🦵🏾🦵🏾🔥🔥

Kiki

Kimmy

Still sore from prior leg day but still got it done 😮‍💨

Deja

Jennifer

Cori

Tish

Ending this 6 week split with a bang!!! Feeling toasted!

Maranda

That was freaking awesome! Did front rack BB steps up instead of Zercher! 🔥

Mia Arrowsmith

Tiffany

Amber

Last 2 sets had me at 😵. Had to record myself to keep going 🤭. Awesome WOD. Thank you Sam 🙏🏼

Lorena

That workout kicked my ass lol 🔥😮‍💨

Porchia

Regina

What just happened?!? 🥵🥴 (but in a good way)

Bree

Megan Laudick

Lakshmi Neelesh Nimmagadda

Tasha

Ouch, those adductions. Still sore from Monday this was spicy 🥵

Katie

had to shorten/adjust some things because of a migraine but the workout was definitely better than I thought💪🏼

Rachael Milbrook

Happy Thursday! 

Week 6 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.

Quads, Glutes, 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. Leg Press: 4S/3-5R

2. Leg Press: 3S/8-10R 

3. Landmine Heels Elevated Front Squat: 6S/6-8R 

4. Bent Leg Weighted Copenhagen Adductions: 4S/12-15R each side [2 second pause at the top of each rep]

5. Dumbbell Kang Squat: 3S/10-12R [3 second eccentric]

6. Zercher Hold Alternating Step Ups: 5S/10R [every 30 seconds]

12/21 Training Day Overview

Rep Range: 3-5R
Tempo: power
Modification: barbell front squat, landmine goblet squat, or dumbbell goblet squat

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 mid point of the platform, hip width apart or slightly wider
- 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

Leg Press

Rep Range: 8-10R
Tempo: power
Modification: barbell front squat, landmine goblet squat, or dumbbell goblet squat

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 mid point of the platform, hip width apart or slightly wider
- 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

Rep Range: 6-8R
Tempo: steady 
Modification: heels elevated goblet squat

*if you don’t have a landmine attachment, position one end of the barbell in the corner of a rack or room. Pad the corner with a towel if needed. 

Set Up: 
- position one end of the barbell in the landmine attachment
- step to the free end of the barbell and load it with appropriate weight 
- position a wedge under the free end of the barbell 
- face the loaded end of the barbell and grip it with both hands
- lift the end of the bar to your chest, squeeze your elbows by your sides to secure the bar in place
- step your feet on the wedge so your heels are elevated, shoulder width apart
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your ribs and keep a neutral head, neck, and spine 

Execution: 
- push your hips back and bend your legs
- allow your knees to follow in the direction of your toes
- keep an upright torso and lower into a full squat position- hip crease at or below your knees
- extend your legs and drive your hips in 
- press up into the standing position again 
- contract your quads and glutes at the top of the rep 
- keep a tight grip on the bar

Landmine Heels Elevated Front Squat

Rep Range: 12-15R each side
Tempo: 2 second pause at the top of each rep
Modification: adduction machine

Set Up: 
- position yourself next to a flat bench 
- get down on the ground in a side plank position on your forearm [perpendicular to the bench] 
- position your elbow directly below your shoulder in the side plank position 
- bend both legs in a 90 degree bend
- adjust your positioning so your knees are below the bench 
- support one leg- from knee to foot on top of the bench with the bottom leg bent underneath the bench
- place a plate or dumbbell on the top/side of your hip for difficulty 
- raise your hips off the ground and squeeze your glutes to pin your hips forward 
- brace and keep a stiff torso

Execution: 
- keep your top leg positioned on top of the bench as you lift your bottom leg off the ground
- bring the bottom knee to tap the under side of the bench 
- contract your adductors 
- keep tension in your top leg and lower the bottom leg back to tap the ground with control 
- complete all reps on one side before moving to the other side

Bent Leg Weighted Copenhagen Adductions

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

Set Up: 
- bend your arms and hold a dumbbell at your chest
- squeeze your elbows by your sides, keep your chest upright 
- stand with feet slightly wider than hip width, toes forward or slightly out 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine 

Execution: 
- keep your legs straight and push your hips back 
- bend your torso forward as you push your hips back 
- when your chest is facing the ground, feel a full stretch in your hamstrings 
- immediately bend your knees, drive them forward in line with your toes as you lift your chest
- sink into a full squat position, chest up
- extend your legs, push your hips back, and bend your torso forward so your chest faces the ground again
- lift your torso back to the upright position at the top of the rep 
- contract your quads, glutes, and hamstrings at the top of the rep 
- keep the dumbbell glued at your chest
- keep a neutral head, neck, and spine

Dumbbell Kang Squat

Rep Count: 10R
*every 30 seconds
Tempo: steady 
Modification: dumbbell or goblet hold step ups

Set Up: 
- position a bench directly in front of the rack
- position the bar on the rack just below hip height
- step behind the bar, each foot under the bar
- push your hips back and bend your knees
- bend your torso forward slightly as you wrap your arms under the bar
- secure the bar in the crease of each arm
- overlap your palms, keep a tight grip
- lift the bar into the standing position 
- squeeze your elbows to your sides and pull the bar close to your torso 
- step forward away from the rack and directly behind the bench in front of you
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- keep an upright torso and bend one leg
- place one foot on top of the bench in front of you- 90 degree bend in your leg
- extend your top leg and step your back foot up to the top of the bench to meet your top foot
- contract your quads and glutes at the top of the rep 
- bend your leg again and lower your back foot off of the bench to the ground again 
- step your top foot off of the bench and to the ground
- alternate stepping each foot to the top of the bench, each rep 
- keep your torso upright, chest facing forward
- keep the bar close to your torso

Zercher Hold Alternating Step Ups

12/21 Quads, Glutes, 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 :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

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!

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!!

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 ❤️

12/21 Quads, Glutes, Hamstrings

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