Name: Playbook - Sam Sweeney - 2/19 Quads and Glutes
Uploaded: 2024-03-04T17:09:28.810Z
Duration: 75 min
Description: 2/19 Quads and Glutes

Serena

Every week I feel so strong doing these front squats

Jessie

Mandy

Can't get over the progress I made with front squats 😭😭

Great although I had to do it in two days because of knee pain😞

Omayma

Wowie!!! Talk about peak week?! That was some🔥🔥🔥 quads of steel🔥🔥🔥 energy today 😍

Megan

Quadzilla! 🦖 🔥 Seriously these past several weeks have been amazing. I’ve seen so much growth and progress!

Kody Young

Lamia

Barbell hack squat is so tricky! I like it! 🥵

Alexis

Cannot believe we are already in the last week of this split!!!

Audry

Brandi

Shonna

I always do the Copenhagen addictions because I’m at home & they always kill me! They are becoming my favorite! 🤘🏻

Alicia Heier

Jamie

Jenn

Paula

Very challenging! I had not done some of the moves before.

Jessica Schumacher

Alli

Kiki

Janelle

These leg days this split are absolutely insane! Love it!

Bree

9 months pregnant had to modify a lot but enjoying these workouts while I still can!!

Judith Harris

Jennifer

Sam is back with a vengeance 🫠🫠 that one was next level killa 💀💀

Kashay Sullivan

Julie

I’m going to miss this split!! I’ve seen so much progress 💪🏼

Veronica

That was so so good! I’m going to miss this split.

Sara

Kimmy

Mia Arrowsmith

Sam is definitely feeling better! Good hell that was a killer leg day! 🔥

Melissa

Vonny

Nyakeh

🤩👏🏻🍑😮‍💨🍑👏🏻🤩

Shelly

Regina

This was a President's Day gift. My lega are putty. ❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️

Ann Marie

Shannon

Today was sooo good!!! Loved it
Start to finish

Megan Laudick

Did everything out of order today, headphones died right in the beginning of my workout but I zoned out and got it done!

Porchia

Lots of mods today for resort gym - still got a good workout 🦵

Chelsey

Kelly

Brooke

Kristin Ritter

Steven

Tough but not like last week! I loved it 🥰

Maria Zenz

Happy Monday!

Week 8 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. Glute Loop Banded Wide Stance Leg Press: 6S/20R, 15R, 12R, 10R, 15R, 20R [adjust load to fit rep count as appropriate]

4. Heels Elevated Barbell Hack Squat: 5S/6-8R [3 second eccentric]

5. Barbell Zercher Split Squat: 4S/8-10R each side 

6. Standing Cable Adductions: 3S/12-15R each side

2/19 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: no band, wide stance barbell back squat, or wide stance goblet squat 

Set Up: 
- position yourself in the leg press machine, press your back into the pad 
- position the glute loop band around your legs, just above your knees
- place your feet on the platform wide and high 
- grip the handles on each side of the machine and pull yourself into the pad
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and hold tension in your lats
- keep your glutes glued to the seat of the machine

Execution: 
- bend your legs and drive your knees out against the tension of the band
- lower the platform towards your chest until your legs are bent at least 90 degrees
- extend your legs and press the platform away from your chest 
- contract your glutes and quads at the top of the rep 
- keep your feet glued to the platform, heels down

Glute Loop Banded Wide Stance Leg Press

Rep Range: 6-8R
Tempo: 3 second eccentric
Modification: machine hack squat or dumbbell goblet squat

Set Up: 
- place a wedge on the ground, if you do not have a wedge use small plates to elevate your heels
- load the barbell with rubber plates, or use no weight 
- place the barbell on the ground, over the wedge
- elevate your heels on the wedge, get into a close stance with feet touching
- the barbell should be positioned behind you on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your knees and extend your arms down to grip the barbell on either side of your hips with a pronated grip
- keep your chest upright and lift the bar to the standing position 

Execution: 
- bend your knees and allow them to move over your toes
- keep your torso upright and lower into a full squat position, hamstrings to calves
- tap the barbell to the ground on either side at the bottom of the rep 
- extend your legs, drive your knees back, and press up into the standing position again 
- contact your quads
- keep tension in your lats to keep the bar in place, directly under your torso 
- keep a neutral head, neck, and spine

Heels Elevated Barbell Hack Squat

Rep Range: 8-10R each side
Tempo: steady 
Modification: goblet hold split squat

Set Up: 
- place the barbell on the rack just below hip height
- load the bar with appropriate weight 
- step behind the bar, feet under the bar
- lean forward to position the bar in the crease of your arms, pad your arms with a towel or shirt if needed
- squeeze your glutes, pull belly button to spine, and set your brace
- hold tension in your lats and pull your arms close to your body 
- lift the bar from the rack 
- step back into a split stance, glue your front foot to the ground
- keep your torso upright
- squeeze your elbows to your sides and keep the bar close to your body 

Execution: 
- bend your front leg and and drive your knee over your front toes
- lower into a full split squat position, hamstring to calf
- keep only a slight bend in your back leg
- drive your front foot through the ground and extend your leg
- drive your knee back and press up into the split stance position again 
- contract your quad and glutes at the top of the rep 
- keep your torso upright throughout the entire rep
- keep the bar close to your body, elbows squeezed by your sides

Barbell Zercher Split Squat

Rep Range: 12-15R each side
Tempo: steady 
Modification: Copenhagen adductions, or machine adductions

Set Up: 
- attach a single arm handle or ankle attachment to one side of the cable, position it low
- step in front of the cable, facing 90 degrees from the handle
- loop the handle around your ankle of the foot closest to your cable 
- step away from the cable 3-4 steps
- use a bench or the other side of the cable to grab onto and stabilize if needed
- squeeze your glutes, pull belly button to spine, and set your brace
- glue your foot furthest from the cable to the ground
- lift your foot connected to the cable and extend it out to the side, towards the cable 

Execution: 
- keep your leg straight and pull the cable as you adduct your leg across your torso and towards your other leg
- contract your adductor
- allow the cable to pull your leg out to the side again
- feel a full stretch through your adductor at the bottom of the rep 
- keep your chest and hips square, 90 degrees from the cable

Standing Cable Adductions

2/19 Quads and Glutes

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

Those alternating steps ups kicked my a$$ 🔥

Stephanie

Becky

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 😈

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!!

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!

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

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

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

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!

2/19 Quads and Glutes

Community

More workouts from Sam Sweeney