Name: Playbook - Sam Sweeney - 12/8 Glutes, Hamstrings, Quads
Uploaded: 2024-03-04T17:09:27.245Z
Duration: 65 min
Description: 12/8 Glutes, Hamstrings, Quads

Flav

Single leg hyperextension was fun ✌🏻🫶🏻✌🏻

yangBAE

Wow! What a powerful leg day! And really awesome strong back stabilizers all the way through ❤️‍🔥❤️‍🔥❤️‍🔥

Megan

Katie

Bomb lower day 🔥 them overhead walking lunges was challenging. Love it!

Woof, legs are barking after that one 🥵

Kody Young

Not fond of the seated GM’s. Followed cues and really didn’t get much.

Alexandra Casi

Joyce

Heather

Love love love the sneaky stability overhead lunges

Veronica

allison

Tamarra

Good one even with all the modifications due to a hotel gym.  🔥

Those good mornings got me today… surprisingly. 

Lots of modifications due to being out a week and sick.

Kayla

Rachael Milbrook

Antionette

Brandi

The last superset had me contemplating me decision afterwards I felt am🥰azing tho!! Thank you as always

Courtney

Not going to lie, I almost skipped the lunges but I did them after all and my legs are on fire!

Maddy

Humberto

Felisha

Audi

I’m happy I took two full scoops of harness.. needed it today 😓😓 buns on fire

Kathryn Whitten

That was one of my favorites workouts 🔥

LOVED those seated good mornings. Totally underestimated the overhead walking lunges 🫠🫠🫠

Audry

Legs are shaking after this killer workout 🔥🔥

Lakshmi Neelesh Nimmagadda

That hamstring superset! 😵 Loved the glute finisher too!

Madison

Julieann Cunningham

Amie

Jennifer

Janelle

Judith Harris

Daniyel f

Fire 🔥 I’m still sore from Monday’s leg day 🤣

gloria

Shelby

Porchia

Leslie

Tasha

Brandy

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. Bodyweight Cossack Squat [counter balance weight]: 4S/6-10R total
1B. Barbell Back Squat: 4S/4-6R, 4-6R, 4-6R, 8-10R 

2. Banded Barbell Deadlift: 4S/6-8R [2 second pause at the top of each rep]

Compound Set: 
3A. Seated Plate Weighted Good Morning: 8-10R [3 second eccentric] 
3B. Lying Leg Curl: 3S/5R drop 10R 

4. OH Walking Lunges: 6S/8R total [30 seconds rest between sets] 

Compound Set: 
5A. Weighted Single Leg Glute Focused Hyperextensions: 3S/8-10R each side [2 second hold at the top of each rep]
5B. Banded Bent Leg Reverse Glute Hyperextensions: 3S/15-20R

12/7 Training Day Overview

Rep Range: 6-10R
Tempo: steady
Modification: band assisted side lunges [adjust ROM to fit you]

Set Up: 
- grip a light plate in both hands
- extend your arms straight out in front of you, keep the plate in line with your chest 
- 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
- the weight should provide a counter balance stability and balance to the movement

Bodyweight Cossack Squat [optional counter balance weight]

Rep Range: 4-6R, 4-6R, 4-6R, 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 Range: 6-8R 
Tempo: 2 second hold at the top of each rep
Modification: banded dumbbell deadlift

*using the band allows us to load the glutes in the shortened and lengthened positions. This means you must hold tension in your glutes throughout the entire set

Set Up: 
- loop a large loop across the barbell rack [secure the band with pins or safety bars- anything sturdy]
- set up in a squat rack so that your barbell is positioned below the hips (at an appropriate level to lift off from)
- step behind the band, into the rack and line your quads up to the barbell 
- line the band up with your hips 
- grip the barbell with a double overhand or over/under grip (feel free to use straps or grips)
- take ~3 steps away from the rack so you are able to feel the tension of the band lightly pull your hips back
- plant your feet firmly on the ground about hip/shoulder width apart (tripod foot, toes should grip the ground)
- tuck your chin and keep a neutral spine throughout
- contract your lats and keep the barbell close to your body 

Execution: 
- keep a neutral spine and hinge at your hips 
- allow the band to pull your hips towards the wall behind you as you lower the barbell towards the ground 
- bend your knees as the barbell passes them  
- lower the bar tap the ground
- feel a full stretch through your hamstrings and glutes at the bottom of the rep 
- think about externally rotating your knees as you extend your legs and snap your hips in against the tension of the band
- lift your torso to the start position 
- contract your glutes at the top, hold for 2 seconds

Banded Barbell Deadlift

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: no weight or standing plate loaded good morning

Set Up: 
- grip one plate and hug it to your chest
- sit on the edge of a flat bench
- extended your legs and spread them wide so your toes are positioned up  and heels driven down into the ground
- organize your spine, squeeze glutes, pull belly button to spine, tuck ribs and brace 
- keep head/neck/spine neutral 
- keep legs as straight as you can without hyperextending

Execution: 
- think about pushing your hips back, externally rotating your knees as you lower your chest towards the ground between your legs
- your back must stay flat as you use a 3 second eccentric to lower into a full stretch in your hamstrings
*lower only so far that you are able to keep a flat back AND straight legs 
- hold tension in your hamstrings in the stretched position [contract in the stretched position] 
- raise your torso and return to the upright position

Seated Plate Weighted Good Mornings

Rep Count: 15R total [5R drop 10R]
*drop the weight by 20-50%
Tempo: steady
Modification: slight decline or flat bench 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
- begin with legs extended and pad in line with the backs of your ankles 

Execution: 
- flex your ankles and curl the weight up until pad reaches your hamstrings
- contract your hamstring at the top of the rep
- lower the weight with control until your legs are fully extended again
- keep hips glued to the pad
- begin with appropriately heavy weight for the rep count, drop the weight by 20-50% on your final 10R

Lying Hamstring Curls

Rep Count: 8R total 
Tempo: steady 
Modification: dumbbells in front racked position or dumbbells by sides

Set Up: 
- grip a dumbbell in each hand
- stand with feet together, toes forward
- organize your spine, find braced neutral by squeezing your glutes, drawing belly button to spine, and tuck ribs to create a stiff trunk 
- lift the dumbbells and extend your arms overhead
- pinkies should be forward, shoulders down
- make sure your arms are fully extended overhead, armpits forward [ribs should not flare and lumber/low back should not hyperextend while in the overhead position]
- keep torso upright, chest facing forward

Execution: 
- step one foot forward, plant your foot on the ground, toes forward 
- bend your front and back knees and lower into a split stance/lunge shape 
- make sure your knees follow the direction of your toes as you lower
- extend your front leg and step your back foot to meet your front as you return to the standing position with feet together 
- alternate stepping each foot as you walk forward
- arms should stay fully extended [no bend in your elbows] - do not let arms drop forward
- torso should stay upright and chest facing forward 
- core must stay braced, no tension in your lower back

Overhead Walking Lunges

Rep Range: 8-10R each side 
Tempo: 2 second hold at the top of each rep 
Modification: single leg, foot elevated glute bridge

Set Up: 
- grip a dumbbell in both hands
- position yourself on the hyperextension machine, pad about 2” below your hips
- plant one foot on the platform, toes forward
- lift the other leg and pin it at 90 degrees 
- wrap your arms across your chest, or hold a weight in both hands, extend your arms towards the ground 
- push your mid back through your scap to create a slightly rounded upper back 
- squeeze your glutes, and brace
- begin with your torso facing the ground

Execution: 
- use your hamstring and glute on one side to raise your torso 
- lift your torso until you reach a full contraction in your glutes 
- contract the glutes/hamstrings 
- lower your torso back towards the ground with control 
- complete all reps on one side before moving to the next

Single Leg Glute Hyperextensions [weighted]

Rep Range: 15-20R
Tempo: steady 
Modification: weighted hip thrust 

Set Up: 
- position a band just above your knees 
- position yourself in a prone position on a flat bench [elevate the end of the bench for more ROM if needed] 
- position your hip crease at the edge of the bench, legs hanging off the bench
- bend your legs in a 90 degree angle, flex your ankles, and push your knees out against the tension of the band
- hold tension in your glutes 
- lift your chest slightly and push your torso/hips into the bench
- grip the sides of the bench with each hand

Execution: 
- drive through your heels, and extend your legs as you lift your lower body using your glutes 
- when heels are in line with your glutes, legs extended, contract your glutes. 
- bend your legs and lower them back to the start position 
- keep knees in line with feet by pushing out against the tension of the band 
- keep tension in glutes throughout each rep

Banded Bent Leg Reverse Hyperextensions

12/8 Glutes, Hamstrings, Quads

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

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

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

Omayma

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!!

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!

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!

Serena

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 ❤️

12/8 Glutes, Hamstrings, Quads

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