Name: Playbook - Sam Sweeney - 2/12 Quads and Glutes
Uploaded: 2024-03-04T17:09:28.783Z
Duration: 75 min
Description: 2/12 Quads and Glutes

Wendy

Karolane

Emilie

Holy smokes 🥵🔥👏🏼
Absolutely the hardest quad day I’ve ever done. My quads have NEVER been this pumped 🙌🏼

Morgan

I can't believe I am able to do front squats at 135lbs. It's insane how much your programs push me and seeing my progress 😭😤

Christina

Megan

Katie

Mandy

Olivia

Legs are absolutely torched! Go Noel for doing that when he was sick! 💯 💥 💪

Kody Young

Heather

Seriously superior quad isolation today, and definitely one of my top 3 favorite leg days of this entire split yet ❤️❤️❤️❤️❤️

Audrey Cadena

Libby

Lamia

Brittany McGee

Even without headphones this one rocked!!

Meghan

🥵🥵🥵 loving the sissy squat variations

Audry

Becky

Didn’t want to do it but I got it done 💪🏻

Melissa

On vacation. Did my best with DB and cable machine 😃

Lorena

Manda

Brenna Davis

Wow guys! That was something! 🥵 I appreciate you two with providing the daily workouts even when you are sick. 💕 feel better soon!

Taylor Willman

Kiki

Corrine

Naisha

I’ll be on the floor the rest of the night if anybody needs me.

Sarah Arnett

Kimmy

This has been one of my favorite quad days you’ve done in awhile! Those landmine sissy squats and heel elevated Bulgarians! And Noel today! 🔥🔥🔥🔥

Brandi

Kashay Sullivan

Quads are cooked!  Thank you Noel for filling in!

Jennifer

Rename “Quads & Calves” holy smokes I’ve never had a quad pump like that in my entire life!! 🔥🔥👏👏🦵🦵

Amber

Janelle

Legs started shaking during bulgarians! WHEWWW

Rachel Martin

Sara

Karissa

I hope you both feel better!❤️‍🩹

Rachel

Vonny

Daisy

Joanne

Paula

I hope you both feel better soon! 💐❤️

Mia Arrowsmith

Wow! What a 🔥🔥🔥! And big ups to Noel for stepping in even when not feeling 100%! This is perfect example of discipline kicking in

Porchia

Nyakeh

Happy Monday!

Week 7 of 8 week split [week 9 will be a deload week] 

Goal of Split: Training days built around gaining strength through appropriate volume per muscle group, with an emphasis on repetition of primary movements in both strength and hypertrophy rep ranges. The optional core work included at the start of each training day is intended to help you connect to your body and serve as part of a pre training day warm up if you choose. 

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 and Glutes: 

Optional Core Work: 
a. Ab Wheel Rollout [barbell rollout]: 3S/5-10R 
b. Hollow Hold Crunch: 3S/10-20R 

Strength Training: 
1. [Phase 1] Barbell Front Squat to Box: 4S/3R 

*rest 2-3 minutes between phase 1 and phase 2

2. [Phase 2] Barbell Front Squat to Box: 2S/10R

3. Leg Extensions: 6S/20R, 15R, 12R, 10R, 15R, 20R [adjust load to fit rep count as appropriate]

4. Landmine Sissy Squat: 5S/6-8R [3 second eccentric]

5. Front Heel Elevated Dumbbell Bulgarian Split Squat: 4S/10-12R each side 

6. Weighted Pistol Step Down [assisted]: 3S/8-10R each side

2/12 Training Day Overview

Rep Range: 5-10R 
Tempo: steady 
Modification: barbell rollout or plank walkout

Set Up: 
- grip the handles of the ab wheel on each side
- get down on the ground in a tall kneeling/quadruped position 
- place the wheel on the ground directly under your chest
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 
- hold a tight brace, keep a stiff torso
- lock your arms straight and depress your scapula to lock tension in your lats 

Execution: 
- roll the wheel away from your legs 
- extend your arms overhead as you lower your torso towards the ground
- stretch through your core and lats, hold the brace and stay stiff in your trunk at the bottom of the rep [roll the wheel out as far as you are able, while still keeping control of the movement through your core] 
- keep a neutral head, neck, and spine at the bottom of the rep, with arms extended
- use your core to help lift your torso away from the ground and roll the wheel towards your legs again 
- round your upper back slightly at the top of the rep and contract your core
- keep your knees driven in to the ground

Ab Wheel Rollout

Rep Range: 10-20R 
Tempo: steady
Modification: raise legs higher or plant feet on the ground

Set Up: 
- lie on the ground in a supine position
- extend your legs, point your toes
- extend your arms overhead, bend your arms and cradle your head with your palms behind your head
- squeeze your glutes, pull belly button to spine, and set your brace
- lift your legs off of the ground just enough to hold the brace in your core, drive your back into the ground
- tuck your chin

Execution: 
- look straight up to the ceiling and lift your upper back off of the ground
- imagine closing the gap between your rib cage and your belly button and crunch at the top of the rep
- contract your core
- lie back and lower your upper back to the ground again 
- keep your legs hovering off of the ground, raise them higher for more assistance/less tension in your core

Hollow Hold Crunch

Optional Core Work

Rep Count: 3R
Tempo: steady, power
Modification: goblet box squat

*box height should be just below knee height. The box should allow you to hit the depth you would on a standard front squat without a box. Remember this is a “tap and go” squat to box [no pause on the box] 

**You can choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

Set Up: 
- position your box centered behind the rack
- position the barbell on the rack so it is slightly below shoulder height
- step behind the bar
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar]
- pull yourself under the bar and connect the barbell to your front delts, across your high chest [below your collarbone]
- rotate your elbows under the bar until palms are facing up and elbows are pointing forward
- pin your arms and keep elbows high to create a stable shelf for the bar to rest on
- tuck your chin and pull the bar into your high chest, this will help secure the barbell in place
- step your feet under the bar and squeeze your glutes, pull belly button to spine, and set your brace
- stand and lift the barbell off the rack and step back ~3 steps, heels should line up in front of your box
- take a hip width or just outside of hip width stance, toes forward or just slightly out [this will depend on your personal body mechanics and mobility]
- use a tripod foot [cement the base of big toes, little toes, and heel to the ground]

Execution: 
- take a big, diaphragmatic breathe in, hold the brace in your core
- push your hips back and bend knees
- lower your glutes to tap the box behind you
*this should be a TAP AND GO squat, no break between the eccentric and concentric portion of the rep
- extend your legs and drive your hips in
- stay upright as you press up into a standing position again 
- contract your quads and glutes 
- exhale at the top of the rep and reset your brace each time
- knees should stay in line with the toes and chest should stay upright throughout
- elbows should stay high and pointing forward so the bar does not roll forward on your arms

Barbell Front Squat to Box [Phase 1]

Rep Count: 10R
Tempo: steady, power
Modification: goblet box squat

*box height should be just below knee height. The box should allow you to hit the depth you would on a standard front squat with no box. Remember this is a “tap and go” squat to box [no pause on the box] 

**You can choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

Set Up: 
- position your box centered behind the rack
- position the barbell on the rack so it is slightly below shoulder height
- step behind the bar
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar]
- pull yourself under the bar and connect the barbell to your front delts, across your high chest [below your collarbone]
- rotate your elbows under the bar until palms are facing up and elbows are pointing forward
- pin your arms and keep elbows high to create a stable shelf for the bar to rest on
- tuck your chin and pull the bar into your high chest, this will help secure the barbell in place
- step your feet under the bar and squeeze your glutes, pull belly button to spine, and set your brace
- stand and lift the barbell off the rack and step back ~3 steps, heels should line up in front of your box
- take a hip width or just outside of hip width stance, toes forward or just slightly out [this will depend on your personal body mechanics and mobility]
- use a tripod foot [cement the base of big toes, little toes, and heel to the ground]

Execution: 
- take a big, diaphragmatic breathe in, hold the brace in your core
- push your hips back and bend knees
- lower your glutes to tap the box behind you
*this should be a TAP AND GO squat, no break between the eccentric and concentric portion of the rep
- extend your legs and drive your hips in
- stay upright as you press up into a standing position again 
- contract your quads and glutes 
- exhale at the top of the rep and reset your brace each time
- knees should stay in line with the toes and chest should stay upright throughout
- elbows should stay high and pointing forward so the bar does not roll forward on your arms

Barbell Front Squat to Box [Phase 2]

Rep Count: 20R, 15R, 12R, 10R, 15R, 20R 
* adjust load to fit rep count as appropriate
Tempo: steady 
Modification: dumbbell leg extensions

Set Up: 
- position yourself on the leg extension machine so that the edge of the seat lines up with the crease of your legs
- press your entire back into the back pad 
- grip the handles or bottom of the seat and pull yourself into the seat 
- pull belly button to spine, drive your ribs down, and brace 
- tuck your chin 

Execution:
- flex your ankles and extend both legs
- when you reach full extension, contract your quads
- bend your legs and lower the pad with control
- keep your glutes glued to the seat
- if you are feeling this in your knees, the weight you are using is likely too heavy or the positioning may be off

Leg Extensions

Rep Range: 6-8R
Tempo: 3 second eccentric
Modification: heels elevated landmine hack squat

*if you do not have a landmine attachment, you can simply position one end of the barbell in the corner of the rack or room. Pad the end of the barbell with a towel if needed

Set Up: 
- position one end of the barbell in the landmine attachment
- step to the other end of the barbell, load the bar with appropriate weight [or no weight if this movement is new to you]
- stand facing the bar with feet hip width apart
- grip the end of the bar with both hands, goblet hold
- hold the end of the barbell at your chest, squeeze your elbows in by your sides 
- tuck your chin
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- drive the balls of your feet into the ground, lift your heels and contract your calves
- keep your knees, hips, and torso traveling in a stiff straight line
- bend your knees so they move over your toes as you lower them towards the ground
- point your chest up as you lower a fully sissy squat [hamstrings to calves]
- keep your heels off of the ground and extend your legs by driving your knees back 
- press up into the standing position again 
- contract your quads
- keep the bar positioned at your chest
- keep your heels off of the ground, tension in your calves

Landmine Sissy Squat

Rep Range: 10-12R each side
Tempo: steady 
Modification: no weight

*use a small plate in place of a wedge if needed

Set Up: 
- place a wedge on the ground in front a bench or bss stand
- grip a dumbbell in each hand
- stand in front of the bench/bss stand, facing away
- step on foot on top of the wedge so your heel is elevated
- bend your other leg and elevate your foot on the bench or stand behind you, shoelaces down
- squeeze your glutes, pull belly button to spine, and set your brace
- contract your lats and keep the dumbbells pinned by your sides
- tuck your chin and keep an upright torso

Execution; 
- bend your front leg and allow your knee to move towards your toes
- lower into a full split squat position, knee over toes
- extend your leg and drive knee back as you press yourself back up into the start position again 
- contract your quad
- keep a tight grip on your dumbbells

Front Heel Elevated Dumbbell Bulgarian Split Squat

Rep Range: 8-10R each side
Tempo: steady 
Modification: no weight

Set Up: 
- position a box or bench in front of a rack or machine for support
- grip a dumbbell in one hand, neutral grip, hold the dumbbell down by your side
- step on top of the bench, facing the rack or machine
- extend your free arm forward to lightly grip the rack in front of you for support
- move your foot to the front side of the bench so your outside foot hangs off of the bench
- squeeze your glutes, pull belly button to spine, and set your brace 
- keep a light grip on the rack in front of you 

Execution:
- bend your working leg so your knee moves over your toes
- keep your other leg hanging straight off the bench and lower it towards the ground
- extend your working leg and drive your knee back
- press up into the standing position again
- contract your quads 
- keep torso upright

Assisted Pistol Step Down

2/12 Quads and Glutes

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

4/23 Back and Biceps

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!

Erisa

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

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

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!

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!

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 😤

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 ❤️

2/12 Quads and Glutes

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