Name: Playbook - Sam Sweeney - 12/29 Glutes, Quads, Hamstrings
Uploaded: 2024-03-04T17:09:27.357Z
Duration: 65 min
Description: 12/29 Glutes, Quads, Hamstrings

Flav

Whew 🥵 Those frog pump nearly got me! Loved it.

Kody Young

The quad/hams balance from one exercise group to the next was absolutely magic. Left me feeling an even and intense lower body burn of champions ❤️‍🔥❤️‍🔥❤️‍🔥

Megan

The banded reverse hypers had my legs SHAKING! 🔥🔥

Jordin

Jamie

Melissa

Diana

LOVED this workout 🔥 squats feeling strong 💃

Jennifer Glenn

Heather

shreya

Whew! I’m a few days behind so that was a great last workout of the year for me

Cori

Laurie

#productive2022 m heading to a fun new era🫶🏻

yangBAE

Kelsey

Gabriela

Michelle Zabin

Omg those frog pumps and hyper extensions 🫠🫠

Audi

Jesika

Corrine

Another great leg day in the books! Squats felt so strong! Everything else just vibed! 💪🏼

DeAnna

April

Wowza 😳🤪😅. That was a killer one today! My hamstrings could hardly handle the the single leg hamstring curls after the 10x10 deficit deadlifts. 🔥💯🔥

Amie

Those lunges and step ups count as cardio, ya😮‍💨

Holli

Shelby

Sara

Tiffany

Kaylin

First day on the app! Great workout.. already like Bambi

Katie

Glutes were literally shaking during those 15 second extension holds at the end. Such a perfect last Sweeney leg day of 2022!! 🌶️🌶️🌶️

Audry

hillary

Took me a solid 20min to get my hips/knees working today!! But it ended well.  👊🏻

I accidentally did the sumo deficit deadlifts as an EMOM but every :30 so no break really between the 10 sets…this was great!

allison

Muriel Bouvier

Hands down my favorite leg workout I’ve ever done on this app… No joke🙌🏻💯❤️🍑

chelsea

Kimmy

Susanne Buie

Holly frogs and Kettlebell Sumo 
🫣🫠🫣🫠

Julieann Cunningham

Jennifer

Porchia

Tasha

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. Goblet Cossack Squat: 4S/10-12R total
1B. Barbell Back Squat: 4S/2-4R, 2-4R, 2-4R, 8-10R 

2. Kettlebell Deficit Sumo Deadlift: 10S/10R [every 30 seconds] 

Compound Set: 
3A. Single Leg Lying Hamstring Curl: 3S/6-8R each side [3 second eccentric]
3B. Barbell Frog Pumps: 3S/20R + 10 second hold on the final rep of each set 

Compound Set: 
4A. Barbell Deficit Step Back Lunge: 3S/8-10R each side 
4B. Lateral Step Up and Overs: 3S/60 seconds 

5. Banded Glute Hyperextensions: 4S/30seconds total [15 seconds reps + 15 seconds hold at the bottom]

12/29 Training Day Overview

Rep Range: 10-12R total 
Tempo: steady 
Modification: band assisted side lunges [adjust ROM to fit you]

Set Up: 
- grip a dumbbell with both hands in goblet hold 
- hold the dumbbell at your chest, pin your elbows to your sides 
- 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

Goblet Hold Cossack Squat

Rep Range: 2-4R, 2-4R, 2-4R, 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
Tempo: steady 
Modification: no deficit 

*every 30 seconds

Set Up: 
- place a plate or low platforms on the ground about 1 foot apart
*stack plates for appropriate height 
- grip the handle of the kettlebell with both hands 
- step your feet on top of the plates/platform
- take a sumo stance, wider than hip width, toes forward or just slightly pointed out 
- squeeze your glutes, pull belly button to spine, drive your ribs down to organize your spine and brace
- depress your scap and contract your lats to keep the kb close to your body 
- tuck your chin 

Execution: 
- push your hips back and bend your knees and screw your feet into the platforms as you lower the kettlebell towards the ground
- keep a flat back and neutral spine and continue to lower the weight until the bell passes the height of your platforms
- shins should be vertical at the bottom of the rep 
- drive your feet through the ground, snap your hips in, and lift your torso back to the upright position 
- contract your glutes at the top of the rep

Kettlebell Deficit Sumo Deadlift

Rep Range: 6-8R each side 
Tempo: 3 second eccentric each side 
Modification: dumbbell flat bench hamstring curls [both legs], or single leg cable 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
- begin with legs extended and pad in line with the backs of your ankles 
- keep one leg extended

Execution: 
- flex your ankle on one side and curl the weight up until pad reaches your hamstring
- contract your hamstring at the top of the rep
- lower the weight with control until your leg is fully extended again
- keep hips glued to the pad

Single Leg Lying Hamstring Curls

Rep Count: 20R/pumps
Tempo: steady pumps, 10 second hold at the top of the final rep each set
Modification: dumbbell frog pumps

Set Up: 
- load the barbell with appropriate weight
- get down on the ground with the barbell in front of you, supine position 
- with legs extended, roll the barbell over your hips
- bend your knees and press the bottoms of your feet together, drive your knees out 
- lie back and press your mid/high back into the ground 
- grip the barbell on either side of the pad, contract your lats and push down on the bar to secure it in place 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- press your feet together and lift your hips into full extension 
- contract your glutes at the top of the rep 
- lower your glutes only .5/pump rep before extending your hips again 
- keep tension in your glutes for 20 pumps 
- pause for 10 seconds at the top on the final rep, each set

Barbell Frog Pumps

Rep Range: 8-10R each side 
Tempo: slight pause at the top/balance each rep 
Modification: dumbbell deficit step back lunge

Set Up: 
- load the barbell with appropriate weight 
- place a low plate just behind your barbell rack, in the center
- grip the barbell shoulder width apart
- retract your scapula and position the barbell on your back
- drive your elbows down and pull the barbell into your back 
- squeeze your glutes, pull belly button to spine, drive your ribs down and brace
- un rack the barbell and step back onto the plate you have positioned behind you

Execution: 
- keep a neutral head, neck, spine and step one foot off the plate and back behind you
- bend both your front and back leg as you lower into a lunge position 
- lean your torso forward just slightly, push your hips back, and lower until your back knee passes the height of the plate *greater stretch 
- extend both legs and step your back foot back to the plate at the top of the rep 
- complete all reps on one side before moving to the other side

Barbell Deficit Step Back Lunge

Time: 60 seconds 
Tempo: steady
Modification: lower the height of the box/bench, use no weight

Set Up: 
- stand next to a bench or box
- grip a dumbbell or kettlebell in each hand
- stand next to the bench or box, facing 90 degrees 
- keep an upright torso, brace and keep your chest facing forward 
- contract your lats to pin the weight by your sides

Execution: 
- lift one foot off the ground bend your knee, and step the foot closest to the box/bench up on top of the platform 
- extend your leg and step the other foot up to the top of the bench/box 
- shift over to the other side of the bench 
- step one foot down, followed by the other 
- keep a steady pace
- make sure your foot is fully planted on the bench/box each step
- keep your chest upright 
- keep a neutral head, neck, spine

Lateral Step Up and Overs

Time: 30 seconds total 
*15 seconds steady reps + 15 seconds hold at the top 
Tempo: steady reps, hold 
Modification: no band, or reverse bench hyperextensions, or feet elevated glute bridge

Set Up: 
- set up on the hyperextension machine so the pad of the machine hits at ~2” below your hips
- hold a dumbbell in your hands and squeeze it to your chest OR pin a large loop band below the hooks of the hyperextension machine and loop the other end across your mid/high back 
- keep your elbows squeezed close to your sides to keep the weight/band pinned in place
- push your mid back through your scapula and slightly round your upper back [this will help keep the movement concentrated on your glutes] 
- position your toes on the platform so they are pointing straight ahead or out just slightly 
- begin with your head and torso facing the ground 

Execution: 
- think about your glutes as your pivot point and lift your torso until it is in line with your hips [do not extend past your hips] 
- contract your glutes and hold tension in your posterior chain
- slowly lower your torso back towards the ground until you reach a full stretch in your hamstrings again 
- complete 15 seconds of steady reps before holding the contraction in your glutes/hamstrings at the top of the rep for 15 seconds more

Banded Glute Hyperextensions

12/29 Glutes, Quads, Hamstrings

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

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

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

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

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!

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 ❤️

12/29 Glutes, Quads, Hamstrings

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