Name: Playbook - Sam Sweeney - 12/25 Glutes, Quads, Hamstrings [MERRY CHRISTMAS!]
Uploaded: 2024-03-04T17:09:28.622Z
Duration: 50 min
Description: 12/25 Glutes, Quads, Hamstrings [MERRY CHRISTMAS!]

Michelle Zabin

Kody Young

Omayma

Quick little hip and hammy pump, went great 😊

Megan

Yanely

Allison

Jessica

Kiki

Sarah

Incorporates this into my full body day! 🥵🥵

Janelle

Rachel Seward

DeAnna

Brianda

Deload came at the perfect time. Short and sweet leg day

Deja

Steven

Kimmy

Sara

Kayla

Mia Arrowsmith

Thankful for a deload week before marathon training starts next week 😳

Becky

Cori

Amazing. Wish I would have actually woke up early yesterday and got this done.

Juana

Porchia

Danielle

Perfect little sweat to start the day! Merry Christmas!!

Sarah Arnett

Ram Ureste

Smoking hot Christmas pump🔥🔥🔥🔥💯👌

Ann Marie

Merry Christmas Sweendog Fitness family!🎄

Jennifer

Tasha

A leg day on Christmas?!  🎅🏻 best day!

Stephanie

Tammy

Megan Laudick

Paula

Happy Monday! MERRY CHRISTMAS! 

WELCOME TO DELOAD WEEK 

IMPORTANT: This is a programmed 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. 

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: 3S/6-10R 

2. Dumbbell Romanian Deadlift: 3S/10-12R

3. Banded Donkey Kickback: 3S/12-15R each side

4. Adduction Machine: 3S/6-10R 

5. Lying Hamstring Curls: 3S/10-12R

12/25 Training Day Overview

Rep Range: 6-10R 
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: 10-12R 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand
- hold the dumbbells down in front of your torso 
- get into a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine 
- contract your lats and keep the dumbbells close to your body 

Execution: 
- push your hips back
- bend your torso forward as you lower the dumbbells along the line of your legs
- bend your knees slightly, 45 degree bend in your legs, as you lower the dumbbells to just below the knees/mid shin
- extend your legs
- drive your hips in and lift your torso to the upright and standing position 
- contract your glutes, and hamstrings at the top of the rep 
- keep feet glued to the ground

Dumbbell Romanian Deadlift

Rep Range: 12-15R each side
Tempo: steady 
Modification: cable kickback

Set Up: 
- use the pins or safety bars to secure a large loop band low across the rack 
- get down on the ground in a quadruped position in front of the band, facing away 
- plant your hands on the ground under your front delts, 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep one leg bent, knee on the ground under your hips
- lift one leg off of the ground, press your foot into the band behind you
- keep a neutral head, neck, and spine

Execution: 
- extend your leg and kick the band straight back behind you
- contract your glutes at the top of the rep when your leg is fully extended
- keep a neutral spine, low back position

Banded Donkey Kickback

Rep Range: 6-10R 
Tempo: steady 
Modification: bent leg Copenhagen adductions- reps each side

Set Up: 
- position yourself in the adduction machine 
- press your back into the pad of the machine
- bend your legs and drive your feet into the platforms
- grip your handles on each side, pull yourself into the seat
- begin with the platforms spread as far as you can comfortably sit
- pull belly button to spine and set your brace

Execution: 
- drive your feet into the platforms
- use your adductors to push the knee pads towards the center to meet
- contract your adductors
- release the knee pads from the center and spread your legs again with control 
- feel a full stretch through your adductors at the bottom of the rep

Machine Adductions

Rep Range: 10-12R 
Tempo: steady 
Modification: dumbbell hamstring curls

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

12/25 Glutes, Quads, Hamstrings [MERRY CHRISTMAS!]

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

Audry

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

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

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 🥵🥵🥵🥵

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

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!

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

Flav

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 ❤️

12/25 Glutes, Quads, Hamstrings [MERRY CHRISTMAS!]

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