Name: Playbook - Sam Sweeney - 12/7 Quads, Glutes, Hamstrings
Uploaded: 2024-03-04T17:09:28.566Z
Duration: 75 min
Description: 12/7 Quads, Glutes, Hamstrings

Sarah

Omayma

John

Sitting down will be a challenge hahaha. Such a good pump

Erin

Megan

Absolute fire combination of exercises today ❤️‍🔥❤️‍🔥❤️‍🔥😍

Kody Young

Proud of myself that I finished everything on time today cause I usually take forever one leg days 😂

EnTuwan

Crushed this yesterday! Forgot to mark it 🫶🏼

Janelle

Shonna

Seeing ROM improvements on both Cossack and sissy!!!

Audry

Sara

Judith Harris

This one took me a minute to get through but that glute pump tho 😅 RIP 🍑

Chelsea

Lisaq

Oh those sissy squats always get me! 😮‍💨

Yanely

Bree

Becky

Wow. Shoulder is still toast from yesterday 😁

Steven

As always another great leg workout. Feeling strong with this split 😁🫶🏽🔥

Deja

Kashay Sullivan

SO GOOD.  LOVING this split!!! 🔥🔥👏👏🙌🙌

Amber

That workout was fueled by a chocolate donut and I feel like it gave me some extra strength 🤣🍑

Lacey

You never cease to  amaze me Mrs. Sweeney! 🙌🏼 ❤️

Mia Arrowsmith

gloria

Tiffany

Omgeeeee…love everything about this. Can’t stress how smart your programming is… thank you 🙏🏼

Lorena

Jemme

Regina

Porchia

Morgan

Chelsey

Kristie

Jessica

Those sissy squats sneak up on you. Another great leg day.

Tasha

I'm not sure how I will walk today, but I love this leg day. ❤️❤️❤️🔥🔥🔥

Ann Marie

Lindsay

Megan Laudick

Holy hell 10+/10 that shit was HARD!!! 🥵

Rachael Milbrook

Happy Thursday! 

Week 4 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/4-6R 
	
2. Hack Squat: 5S/3-5R slow eccentric + 3-5R steady [6-10R total- 3 second eccentric on your first 3-5R, steady tempo on final 3-5R] 
	
3. Goblet Hold Single Sided Cossack Squat: 3S/6-8R each side [2 second pause at the bottom of each rep] 
	
4. Plate Loaded Deficit Sissy Squat: 4S/6-10R [assisted]
	
5a. Machine Abductions: 3S/30R
5b. Single Dumbbell Alternating Step Out Sumo Deadlift: 3S/20R total 
	
6. Dumbbell Hip Thrust [glute loop optional]: 2S/F

12/7 Training Day Overview

Rep Range: 4-6R
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: 3-5R slow eccentric + 3-5R steady
*6-10R total 
Tempo: 3 second eccentric on your first 3-5R, steady tempo on your final 3-5R 
Modification: barbell front squat or goblet squat

*band is optional 

Set Up: 
- position yourself in the hack squat machine
- place your feet on mid platform, hip width apart
- glue your feet to the platform 
- press your back against the back pad, drive your traps up into the shoulder pads
- grip the handles on each side
- squeeze your glutes, pull belly button to spine, and set your brace
- un rack the machine and squeeze the handles in tight, elbows pointing forward
- pull the pads into your traps, contract your lats 

Execution: 
- bend your knees and allow them to move towards your toes
- lower into a full squat, hip crease at or below knees at the bottom of the rep 
- drive your feet through the platform 
- extend your legs and press up into the standing position again 
- contract your quads and glutes at the top of the rep

Hack Squat [tempo change]

Rep Range: 6-8R each side
Tempo: 2 second pause at the bottom of each rep
Modification: no weight, modify with side lunge

Set Up: 
- grip a dumbbell in both hands, goblet hold
- hold the dumbbell at your chest, squeeze your elbows in by your sides
- keep your chest upright
- get into a wide stance, toes forward or just slightly out
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back and shift them to one side
- keep your foot glued to the ground, bend your knee on the same side, and drive it towards your toes
- sink down into a squat position on one side
- keep your other leg fully extended, lift your toes and drive your heel into the ground
- extend your leg on the working side and drive your hips in
- press up into the center standing position again 
- contract your glutes and quads at the top of the rep 
- keep your chest upright, dumbbell at your chest

Goblet Hold Single Sided Cossack Squat

Rep Range: 6-10R 
Tempo: steady
Modification: no deficit, no weight or heels elevated dumbbell squats or heels elevated spanish squats

Set Up: 
- hug a plate to your chest, cross your arms over the plate, squeeze your elbows in by your sides to secure the plate
- stand with feet hip width apart
- squeeze your glutes, pull belly button to spine, and set your brace
*stand next to a rack or machine for assistance- use one arm to lightly grip the rack or machine, the other arm to secure to the plate to your chest
- keep a neutral head, neck, and spine

Execution: 
- lift your heels and drive the balls of your feet into the ground, on your tip toes
- keep your hips pinned forward
- bend your knees and lower them over your toes towards the ground
- lower until hamstrings touch your calves, or as low as you are able to with control 
- extend your legs, drive your knees back into the standing position 
- contract your quads
- keep your chest upright and facing forward
- keep the plate glued to your chest
- reset in between reps by lowering your heels to the ground for stability- or stay up on the balls of your feet
- body should stay straight and stiff from knees to top of your head

Plate Loaded Deficit Sissy Squat

Rep Count: 30R
Tempo: steady 
Modification: banded abductions or clamshells [15r each side]

Set Up: 
- sit on the abduction machine
- bend your legs and plant your feet on the platforms
- drive the balls of your feet into the platforms 
- push your back into the pad
- squeeze your glutes, pull belly button to spine, and brace in this position 
- grip the handles or bottoms of the seat and pull yourself into the seat 

Execution: 
- drive your feet into the platforms and use your glutes to push your knees out and away from the midline 
- contract your glutes [glute med & max] at the top of the rep 
- release the weight and return your knees to the center again 
- keep your feet planted on the platform

Machine Abductions

Rep Count: 20R total 
Tempo; steady

Set Up: 
- grip a single dumbbell with both hands
- extend your arms down and hold the dumbbell in front of your torso
- begin with feet together, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine

Execution: 
- step one foot out to the side into a wide stance
- keep a flat back and push your hips back 
- lean your torso forward as you bend your knees and lower the dumbbell towards the ground between your legs
- extend your legs, drive your hips
- raise your torso and lift the dumbbell away from the ground
- as you return to the standing position, step your foot back in to the center again 
- alternate stepping each foot out to each side, each rep

Single Dumbbell Alternating Step Out Sumo Deadlifts

Compound Set

Rep Count: failure
*as many reps as you can with good form
Tempo: steady
Modification: no weight, no band

*glute loop is optional 

Set Up: 
- sit on the ground in front of a flat bench, facing away from the bench 
- line up your mid back to side of the bench
*loop the band around your legs, just above your knees
- bend your legs and plant your feet on the ground, heels under your knees
- press your back into the side of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- place a dumbbell on your hips, lightly grip the dumbbell on each side to hold it in place
- tuck your chin 

Execution: 
- drive your back into the bench and feet through the ground
- press your knees out against the tension of the band and lift your hips away from the ground and into full extension
- contract your glutes and hamstrings at the top of the rep
- your hips should be in line with your knees and torso at the top of the rep 
- lower your hips with control, keeping your back glued to the bench

Dumbbell Hip Thrust [glute loop optional]

12/7 Quads, Glutes, Hamstrings

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

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 🧡

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 ❤️

12/7 Quads, Glutes, Hamstrings

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