Name: Playbook - Sam Sweeney - 12/27 Glutes, Quads, Adductors
Uploaded: 2024-03-04T17:09:25.314Z
Duration: 60 min
Description: 12/27 Glutes, Quads, Adductors

Kyla

Sarah

What I love about these “recovery” weeks is that I notice I take a lot more time and notice of my form and range of motion, which better prepares me for the new split ahead. I’m also using this week to utilize the core and cardio sections to up my endurance :)

Megan

Holly Russo

Jennifer

Completing Sam's leg training has boosted my confidence and trust in my overall capability as weightlifter. She always challenges you to push!

Amanda

Cosmo2002

Mike

Love the programming. Worth every penny. Thank you for everything you guys do! Life changing!!! 🔥💪🏽

Kate Whitlow

Amazing workouts! They really push me to my limit. Thank you

Adriana Leon

On this snowy day it was EXACTLY what I needed. 💪🏼💕

Anna

Needed this Deload week to refocus on form 🙌🏼🙌🏼🙌🏼

Megan Laudick

Love incorporating Sweeney fitness into my training/marathon prep - makes my long runs go so much smoother!  Today's leg day is exactly what I needed! Thanks for another fantastic lift and for always having mods for us home-gym users!

Christen

Sam… Damn! That burned. Loved the contrast of power vs endurance (ie) 4x7 squats to 3x30 glute extensions. Wild! More like this please!!

Marcyna

Nicole

Keara

Michelle Correa

No matter how many workouts I do, I’m challenged each and every time. Always progressing and getting better!

Jordan

Was thinking it would be pretty easy with the lower weight but once again I was proven wrong. 💀

Kashay Sullivan

Noticing a huge improvement in my squats overall. This programming has been perfect for building up my strength safely!

Stephanie

Brisa

Kyliegh

Stacey

Anne

Oh man 🥵… this one was deceiving! Great way to kick off the last week of the year! Looking forward to the challenge next week!

Portia

Alex

Donalee

Another good one!! The set hip thrust and trapped bar rdl was killing!! Made it!! 😅

Loved it! Focused more on lighter weights, higher reps and proper form. It felt good!

Kirsten

I’m definitely going to appreciate this deload week! Excited for next weeks start of the challenge 💪🏼

Olivia Phillips

Samantha

Happy Monday!

IMPORTANT: As we transition out of this training block, please feel free to use this week as a “lighter”  or deload week. This means you can stick with the rep count and cut your weight by 50-60% of usual working weight, or you may stick with you working weight and cut your volume or sets of each exercise (only do 2-3 sets of each), or simply work on perfecting technique with lighter weight. We will be moving into a new 8 week training phase next week and we want you to feel rested and recovered. **

12/27 Training Day Overview: 

Warm Up: Foam Roll, Lower body warm up and activation routine from app. 

Superset: 
1. Leg Extensions: 4S/20R,15R, 12R, 10R
2. Adductions: 4S/20R, 15R, 12R, 10R

3. Squats: 4S/7R

Compound Set: 
4. Smith Machine Hip Thrust: 3S/15R
5. Trap Bar Romanian Deadlift: 3S/12R

Compound Set: 
6. Glute Focused Hyperextensions: 3S/30R
7. Heels Elevated Goblet Squat: 3S/10R drop 15R bodyweight

Rep Count: 
Set 1= 20R
Set 2= 15R
Set 3= 12R
Set 4= 10R
Tempo: Steady
Modification: Dumbbell leg Extensions 

- position yourself on the seat of the leg extension machine so that the crease of your legs [back of the knees] is at the edge of the pad and your back is pressed against the back pad.
- pull yourself into the seat using the handles 
- flex ankles and extend legs up, contract the quads at the top
- lower down with control

Leg Extensions

Rep Count: 
Set 1= 20R
Set 2= 15R
Set 3= 12R
Set 3= 10R
Tempo: Steady
Modification: Copenhagen adductions [split reps each side]. 

- sit on the adduction machine so your back is pressed fully against the back of the pad. 
- position you legs at 90 degrees, so the pads are pressed into the insides of your knees, and ankles are under the knees. 
- extend the machine out as far as you can [comfortably, this will depend on your mobility]
- use the handles on each side to pull yourself into the seat of the machine. 
- use the adductors to push the pads together at the knees. 
- contract the adductors at the top of the rep. 
- release with control

Machine Adductions

Superset

Rep Count: 7R
Tempo: Power

- Set the bar at an appropriate height for you to set up under. 
- Grip the bar wider than shoulder width (grip will depend on your personal ROM)
- Retract the scapula and squeeze them together as you pull yourself underneath the bar 
- Position the bar on your back
- Activate your lats by pulling the bar into your traps. (Elbows should be as close to vertical as possible- watch for them flaring out)
- Take ~3 steps out to your start position
- 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)
- Hinge at the hips, keep the chest high, push the knees out and your lower into a squat
- Lower to just below 90 degrees (if possible, ROM will depend on your personal mobility and strength)
- Exhale as you drive your feet through the floor and use the torque from your knees and hips to push through the ground and snap the hips in as you return to the standing position. 
- Keep the chest up as you return to a standing position.

Back Squat

Rep Range: 15R
Tempo: Steady
Modification: barbell or dumbbell hip thrust

- position a bench an appropriate distance from the bar of the smith machine and support upper/mid back on the edge of a bench. 
- line the bar of the smith machine up with your hips. 
- bend at the knees and plant both feet firmly on the ground. 
- Press back into the bench and push down on the bar with your hands as you bring the hips up to meet the bar. 
- un-rack the bar and thrust the bar up until your hips and knees are in line with your torso. 
- shins should be vertical at the top of the rep. 
- Contract the glutes
- keep a neutral spine and lower your hips until you reach a full stretch through the glutes

Smith Machine Hip Thrust

Rep Count: 10R
Tempo: steady, control the negative. 
Modification: kettlebell or dumbbell suitcase Romanian deadlifts. 

- Set up in the center of the trap bar, feet about hip width apart.
- Hinge the hips back, and keep a flat back as you bend forward and grip the bar by your sides with a neutral grip. 
- make sure to grip in the center of the handles so the weight is displaced evenly. 
- stack and pin down your Scap by activating your lats, lock in the brace
- drive your feet through the ground, think about externally rotating the knees out, and leg press the weight up to the standing position. 
- as you lower, hinge the hips back, keeping a slight bend in the knees. 
- reach full rom if possible, otherwise simply lower until you feel a complete stretch in the glutes.

Trap Bar Romanian Deadlift

Compound Set

Rep Count: 30R
Tempo: Steady
Modification: bodyweight or dumbbell weight glute bridge, or bench reverse hypers. 

- set up on the hyperextension machine so the pads are hitting ~2” below the hips. 
- toes can be pointed slightly outward or straight forward [don’t lock out in the knees here, keep them “soft”]
- allow your torso to hang down
- round your upper/mid back by pushing your mid back through your scap. 
- squeeze the glutes and tuck the pelvics
- use the glutes and hamstrings to raise the torso, keeping the back rounded. 
- raise only until you reach a full contraction in the glutes. [don’t hyperextend through the low back]
- lower with control until the glutes are fully stretched at the bottom of the rep.

Bodyweight Glute focused Hyperextensions

Rep Count: 10R goblet squat + 15R bodyweight
Tempo: Steady
Modificaiton: use a plate or wedge to elevate the heels. 

 - Elevate your heels on a wedge or plate 
- Hold a single dumbbell at chest height
- Keep the chest facing forward, and push your hips back as you lower into a full squat. 
- lower to full ROM [90 degrees or below]
- press the feet through the floor as you press up. 
- knees should stay in line with the toes throughout each rep. 
- complete 10R weighted before dropping the weight and continuing on with 15 bodyweight squats.

Heels Elevated Goblet Squat

12/27 Glutes, Quads, Adductors

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

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 😈

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!

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! 🔥

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

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 ❤️

12/27 Glutes, Quads, Adductors

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