Name: Playbook - Sam Sweeney - 2/20 Glutes, Quads, Hamstrings, Calves
Uploaded: 2024-03-04T17:09:27.577Z
Duration: 75 min
Description: 2/20 Glutes, Quads, Hamstrings, Calves

Flav

One of my favorite leg days EVER. I keep surprising myself at the things my body can do

Brittany

Vanessa

Buns are burning
I honestly almost didn't do this lift because I wasn't feeling well. And it kicked my blues away.

Megan

First leg day back from a sprained ankle and this felt sooo good 🔥 had to take it slow and steady but i missed doing legs 🥲

Kami

Sean

yangBAE

That first super set 🥵🥵🥵🥵🥵 glutes have left the building

Morgan

Solid leg day!! It’s incredible how quickly my hip thrust weights are skyrocketing! The mobility routine is definitely changing the game 🙌

Sarah Guzak

Time of 💀 🔥… superset with banded reverse extensions… wow but loved it… did not manage the full 30!

Anjali

Arielle

The reverse hypers on the incline bench were spectacular - especially superset with the paused sumo deadlifts 🥵

Rachel

One of my all time Favorite leg/glut workouts!! 🔥 🙌

Heather

Shannon

Taylor Willman

Dominique

Jennifer

Becky

Legs feeling so strong today! Loved the workout beginning to end 😍

Kayleigh B

One of my favourite leg days of all time 🙌🏼

Nicole

Steph Sydow

Sara

Jennifer Glenn

Holy moly. Classic Sweeney leg day! Kicked every inch of my 🍑

Audry

Spicyyyy I got the best pump from this workout

Rachael Milbrook

Katie

Kelsey

Deirdre

Whew, that last set though…🥵🔥🔥

Mia Arrowsmith

Ilenia

Teresa Rogers

Dedra

Deja

Amie

My first workout where I’ve finished all the reps even through the finisher 🔥🔥🔥 took my body 6 weeks to finally get my endurance and fitness back up after taking 6 months off

Paige

Krystal

Marilyn

Kathryn

Those reverse hypers were the hardest thing I've ever done

Lacie

Kate

What a great way to start the week🥳🥳

Cori

Fire!!! The finisher was everything!!! 🔥🔥🔥

Tiffany

Amber

Janelle

Julie

Happy Monday!

Week 2 of 6 in the current split

Focus of this split: perfecting skills and building strength in fundamental joint archetypes. 

Pre Training Mobility and Warm Up: listed in the workout. 

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Glutes, Quads, Hamstrings, Calves: 

Pre Training Mobility and Warm Up: 1X through
a. Banded Distraction- Lateral Hip Capsule Mob: 2 mins each side 
b. Posterior Chain Floss [with banded distraction]: 20-40 lockouts per side
c. Banded Distraction Full ROM Squat: 2 mins  
e. 3 mins sled push 
f. Banded lateral shuffle: 30R each way
g. Banded glute bridge: 30R  

Strength Training: 
1. Barbell Hip Thrust: 5S/5R 

2. Goblet Squat: 4S/8-10R

Compound Set: 
3a. Paused Sumo Deadlift: 3S/8-10R [2 second pause mid rep on concentric]
3b. Banded Reverse Hyperextensions [straight leg]: 3S/30R 

Compound Set: 
4a. Dumbbell Flat Bench Hamstring Curl: 3S/10-12R [3 second eccentric]
4b. Dumbbell Leg Extensions: 3S/10-12R [3 second eccentric] 

Superset:
5a. Barbell Box Squat [speed squat]: 4S/20R, 15R, 10R, 5R
5b. Standing Barbell Calf Raise: 4S/20R, 15R, 10R, 5R

2/20 Training Day Overview

Time: 2 mins each side minimum [more time if needed]

*use this time as needed. I will show a couple movements I do in this position. 

*the purpose of the band is to help create space in the joint to reposition the head of femur in the correct position in the hip capsule. 

Set Up: 
- loop a band low around a rack 
- stand in front of the rack 
- face 90 degrees from the rack 
- loop the band around your high hip of the leg closest to the band 
- step away from the rack until you feel the tension of the band pull you laterally
- reach forward and get down on the ground 
- bend your leg on the side banded and drive your knee into the ground 
- extend your other leg back, plant knee on the ground if needed

Execution: 
- use this method as need to hunt for spots of tension. When you find tough spots, floss in and out and sit in the position long enough to feel change. 
- push your hips back to drive your knee towards your chest
- rotate your foot across your torso [knee in external rotation] and floss in this position [move back and forth] 
- rotate your foot to the outside of your torso [knee internally rotated] and floss
- open your chest to the outside and lift one arm off the ground and reach it to the sky as you open up your hips 

**there is no wrong way to complete these movements. The prescription will vary based off of your needs and where you feel tightness/tenderness. Play around here.

Banded Distraction: Lateral Hip Capsule Mob

Rep Range: 20-40 lockouts per side 
Tempo: steady, full lockout

Set Up: 
- loop band at about hip height around rack
- face away from the rack and loop the back around you high hip
- walk forward to create tension from the band
- position your banded leg in front of your free leg
- keep your belly tight and back flat and fold forward from your hips
- plant your hands on the ground. 
*if you cannot reach down and touch the ground without rounding your back, position a box or bench in front of you to place hands on
- banded leg should start with slight bend in the knee, free leg bent 

Execution: 
- straighten your banded leg and drive your hips back
- lockout in this position and contract your quad as you stretch your hamstring  
- keep your back flat and bend the knee of your banded leg again 
- complete full and powerful reps

Banded Distraction: Posterior Chain Floss

Time: 2 minutes minimum [spend more time if needed] 

*again use this time freely to practice the squat/hinge movement pattern/archtype

Set Up: 
- loop the band low around the rack
- step in front of the rack, face the rack 
- loop the band low around your low back/sacrum 
- step away from the rack to create tension in the back 
- step into a squat stance- hip width or slightly wider, toes forward 
- squeeze your glutes, pull belly button to spine, drive ribs down to brace
- keep an upright torso 
- extend your arms forward, overhead, or keep them by your sides- play around with positioning 
- grip the ground with your feet, big toe down

Execution: 
- push your hips back, drive your knees out as you bend them to lower into a full rom squat
- sit at the bottom of the squat and push your knees towards your toes
- practice keeping an upright torso with the help of the band at the bottom of the rep 
- push knees forward over toes and floss in this position- find areas of tightness and sink into these positions and contract/hold 
- use this time as needed but spend at least 2 minutes here

Banded Distraction Full ROM Squat

Time: 3 mins
Tempo: steady pace
Modification: high incline walk, or deadmill steady walk 

Set Up: 
- stand behind the sled
- squeeze your glutes, pull belly button to spine, and brace
- lean your torso forward towards the sled, extend your arms to grip the handles of the sled mid way down

Execution: 
- lift one foot off the ground, bend your leg and drive knee to chest
- step your foot forward, drive it into the ground 
- extend your leg and push the sled forward
- step the other leg forward, driving knee to chest
- continue to press the sled forward
- be to sure to reach full flexion and extension of the hip as you push the sled forward

Sled Push

Rep Count: 30R total
Tempo: steady 
Modification: lateral squat shuffle with no band [sink further into the squat to apply tension] 

Set Up: 
- place a glute loop band just above your knees 
- stand with your feet hip width apart, toes forward
- push your knees out against the tension of the band 
- push your hips back and bend your knees just slightly 
- keep your chest upright and facing forward 
- tuck your chin and keep your gaze forward

Execution: 
- keep your toes pointing forward 
- step one foot out to the side, push your knee out- keeping your knees in line with your feet
- follow by stepping the other foot in to hip width stance again, equal distance between feet each step 
- keep tension in your glutes 
- complete 30 reps in one direction before switching to step out with the other foot, in the other direction
- keep knees in line with ankles/feet as you step

Banded Lateral Shuffle

Rep Count: 30R
Tempo: steady- you may choose to apply tempo and hold the contraction at the top of reps to work on glute activation if needed. Treat this as needed. 
Modification: no band 

Execution: 
- position a glute loop band around your legs, just above your knees
- get down on the ground in a supine position 
- bend your legs and plant your feet on the ground 
- keep toes pointing forward, gripping the ground 
- scoot heels close to your glutes 
- squeeze glutes, pull belly button to spine and brace 

Execution: 
- drive your feet through the ground, press your knees out against the tension of the band 
- lift your hips off the ground and into full extension 
- contract your glutes 
- lower your hips back to tap the ground with control

Banded Glute Bridge

Pre Training Mobility and Warm Up

Rep Count: 5R
Tempo: steady, power
Modification: dumbbell hip thrust

Set Up:
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench. 
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- extend your legs out and roll the loaded barbell over your hips. 
- with the barbell in line with your hips, bend your knees and plant your feet firmly on the ground [tripod feet- connect the base of the big toe, little toe, and heel to the ground].
- scoot your feet so your heels are positioned under your knees
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips. 
- contract your lats and keep a tight grip on the bar
- keep a neutral spine [tuck your pelvis and contract contract glutes]

Execution: 
- drive your feet through the ground, and extend your hips as you thrust the barbell up until your hips are fully extended. 
- your knees, hips, and torso should make a straight line at the top of the rep. 
- shins should be vertical at the top of the rep, knees in line with the ankles. 
- contract your glutes
- lower your hips until you feel a full stretch in your glutes

Barbell Hip Thrust

Rep Range: 8-10R 
Tempo: steady, power

Set Up: 
- grip a dumbbell with both hands in a goblet hold. 
- hold the dumbbell at your chest and lock your elbows in at your sides
- keep your chest upright and facing forward
- get into a hip with stance, plant feet firmly on the ground
- drive ribs down and brace in your trunk. 

Execution: 
- bend your knees and allow them to move towards your toes as you push your hips back and lower into a full squat. 
- lower to at least 90 degrees [full ROM for you]
- drive your feet through the ground and press up into the standing position

Dumbbell Goblet Squat

Rep Range: 10-12R 
Tempo: 2 second pause mid rep on concentric 
Modification: dumbbell or kettlebell sumo deadlift 

Set Up: 
- begin with a barbell on the ground in front of you
- get into a sumo stance, feet outside of hip width- toes pointed slightly outward [width of stance will depend on your body mechanics and mobility, play around with this if needed, shins should be vertical at the bottom of the rep]
- use a “tripod foot” to grip the ground. 
- roll the barbell towards you so it is above “mid shoelace” of each foot
- make sure the bar is centered over the feet
- keep a neutral spine and push the hips back as you bend forward to grip the barbell
- use a double overhand grip, straps, or over/under grip [if you use an over/under grip make sure to switch hands every now and then]
- grip the barbell so your hands are directly in line with the shoulders
- keep a “death grip” on the barbell, like you are going to break the bar in half around your body
- shins should be vertical at the bottom of the rep, knees should follow the direction of the toes
- depress the scap to activate your lats - point the chest forward [should be able to see the “logo” on your shirt- if your shirt had/has a logo]

Execution: 
- drive your feet through the floor and leg press the weight up from the floor
- pause and hold the barbell at mid rep when the barbell is mid shin, or just below the knees for 1-2 seconds [*KEEP TENSION IN HIPS]
- as the barbell passes your knees use a powerful glute drive to snap your hips in  press into the standing position
- reverse the movement and lower the barbell with control to the ground again
- keep the barbell close to your body throughout 
- keep a heavy brace held in your core to protect your back- remember your glutes are your focus for your pull
- keep head, neck, spine neutral throughout

Paused Sumo Deadlift

Rep Count: 30R
Tempo: steady 
Modification: no band, glute bridge

*position a flat bench at a low incline, this will increase your ROM 

Set Up: 
- position a glute loop band just above your knees 
- stand behind the top end of the bench [the incline end] 
- squeeze your glutes, pull belly button to spine and create a neutral pelvis position 
- position your hips at the edge of the bench
- lie forward and press your chest and hips into the pad of the bench
- legs should be straight and hanging off the end of the bench 
- keep your ankles flexed 
- keep your legs spread, knees pushing out against the tension of the band

Execution: 
- use your glutes to lift your straight legs straight up 
- contract your glutes when your heels are in line with your hips
- keep legs straight and lower your legs back towards the ground
- tap your toes to the ground and continue reps 
- keep hips down

Banded Reverse Hyperextensions [straight leg]

Compound Set

Rep Range: 10-12R 
Tempo: 3 second eccentric 
Modification: leg extension machine, or banded leg extensions

Set Up: 
- place a dumbbell behind a flat bench, about a foot away 
- stand behind the end of the flat bench, in front of the dumbbells
- squeeze your glutes, pull belly button to spine and brace
- keep your spine neutral and reach your arms towards the bench
- line up your knees to the edge of the bench and pin the dumbbell between your feet 
- bend your legs and lift the dumbbell off the ground
- lie your torso in a prone position on the flat bench 
- lift your chest and drive your hips into the bench 

Execution: 
- keep your ankles flexed with the dumbbell pinned between your feet and use a 3 second eccentric to lower the dumbbell towards the ground behind you
- lower the dumbbell until your legs are fully extended, hamstrings fully stretched
- bend your knees again and curl the dumbbell back up and towards your glutes
- contract your hamstrings 
- keep hips pinned down

Dumbbell Flat Bench Hamstring Curl

Rep Range: 10-12R
Tempo: 3 second eccentric 
Modification: hamstring curl machine, banded hamstring curl 

Set Up:
- set a dumbbell on it’s head on the ground in front of one end of a flat bench 
- sit on the end of the flat bench, facing the dumbbell 
- squeeze your glutes, pull belly button to spine, and tuck your ribs to brace 
- bend your legs and place the dumbbell horizontally across your ankles- feet pinned together 
- keep ankles flexed
*optional: place a hip thrust pad or rolled mat/towel under your knees to keep them elevated in line with or slightly above your hips
- grip the edges of the bench and pull yourself into the seat

Execution: 
- extend your legs and lift the dumbbell 
- when your toes are in line with your hips, full extension, contract your quads
- use a 3 second eccentric to bend your legs and lower the dumbbell back to the start position 
- keep torso upright and forward
- keep head, neck, spine neutral

Dumbbell Leg Extensions

Superset

Rep Count: 20R, 15R, 10R, 5R
Tempo: speed 
Modification: goblet box squat 

*Box Height should allow you to be at 90 degrees at the bottom of your squat [shins should be vertical at the bottom of the rep].

*these are quick reps, keep the pace steady 

Set Up: 
- set the box in the middle of your barbell rack, make sure it is at an appropriate height. [see above] 
- make sure the bar is set at an appropriate height for you to set up underneath 
- grip the barbell with a pronated grip [thumbs wrapped over or under]
- **grip width will depend on your upper body mobility. The closer your hands can get to your body the better. A thumbs distance in from the knurling on each side is a good place to start
- squeeze your scapula together to create a “shelf” for the bar the sit on
- pull yourself under the bar and connect the bar to your mid back [low bar will be more suited for a box squat because it is a posterior dominant exercise]
- activate your lats by pulling the bar into your back, try to get your elbows as close to vertical under the bar. [if there is too much elbow flare, work on mobility in the chest/shoulders] 
- take a bracing breath to create stability in your trunk and un rack the barbell 
- take about 3 steps back until your heels are lined up to the box or just slightly in front
- take a hip width, or wider than hip width stance in front of the box [toes pointed forward or slightly out] 

Execution: 
- initiate the movement by breaking at the hips [pushing them back] followed by bending the knees and screwing your feet into the ground [keeping the shins mostly vertical ] 
- lower your glutes to the box with control
- use a full sit on the pull, keep tension in the upper body and trunk throughout [do not relax at the bottom of the rep, keep the bar pulled into your back] 
- DO NOT LOSE TENSION AT THE BOTTOM
- drive your feet through the ground, extend your legs and bring your hips in as you press back up into standing position. 
- contract the glutes 
- shins should be close to vertical when you are seated on the box at the bottom of the rep 
- keep head, neck, spine neutral throughout

Barbell Box Squat [speed squat]

Rep Count: 20R, 15R, 10R, 5R
Tempo: steady 
Modification: dumbbell standing calf raise

Set Up: 
- secure the barbell on your back in a back squat position
- activate your lats by pulling the bar into your traps [mid/high back]
- drive your elbows down, under the bar- pin the bar in place 
- step back onto a platform or plate [2-3” high] into a hip width stance 
- get into a hip width stance, toes forward 
- lock your hips in, squeeze your glutes, pull belly button to spine and brace

Execution: 
- keep your spine neutral as you press down through the balls of your feet and raise your heels to extend up onto your toes
- contract your calves
- lower the heels to the ground with control, keeping the balls of your feet glued to the ground and continue reps

Standing Barbell Calf Raise

2/20 Glutes, Quads, Hamstrings, Calves

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 ❤️‍🔥❤️‍🔥❤️‍🔥

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

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

Kody Young

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

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!

2/20 Glutes, Quads, Hamstrings, Calves

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