Name: Playbook - Sam Sweeney - 2/26 Quads and Glutes [DELOAD WEEK]
Uploaded: 2024-03-04T17:09:28.866Z
Duration: 45 min
Description: 2/26 Quads and Glutes [DELOAD WEEK]

Great great great deload workout!
Thank you for all that you do!

Sean

Body was ready for deload, loving the flow!

Kody Young

Deload but still make it challenging, Sweeney style 😂🔥

You know you have the best coach when even deload days leave you feeling strong and complete 💓

Megan

Brittany

Getting this done with a 1 month old in tow was not an easy feat but I accomplished what I could!💪🏼😅

Lizzie Paschal

I forget how tough these workouts are until it’s deload week 👌🏼

Becky

Belinda

Manda

Needed this week, but so ready for the next split

Tasha

Corrine

This felt like "cheating"😅😆Loving this splits optional core work, hope it continues in the new split!

Tonje

My body was ready for a deload workout! 👏🏻

Alicia Heier

Just what the doctor ordered 👍🏾👊🏾

Kimmy

Excited for the new split coming 🎉🎉

Janelle

Vonny

Jean

First leg day in 2 weeks due to my work schedule and this deload was the perfect way to get back into it!

Kristen

Body feels sooo strong and put together. Can’t wait for the New Split 🙏🏼❤️😀 thank you 🙏🏼

Lorena

Did this after 3 mile rucking. Great deload workout! 🙌🏼

Mia Arrowsmith

Regina

So thankful that you program in a deload week. Feels amazing and my deload weights are actually higher than my start...I feel stronger

Tammy

Porchia

Jenn

OMG deloooooaaaddd weeeeek 👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻😮‍💨😮‍💨😮‍💨😮‍💨😮‍💨😮‍💨😮‍💨
Been waiting for this, phew I’ve been exhausted!

Shelly

Katie

The physical rest vs mental struggle of deload week is real!! It was a good flow this morning though!!!

Megan Laudick

You think that would’ve been easier but it was just as much a quad burner 🔥

Mary B

Mentally going to struggle with the deload but know it's good for me!

Kristin Ritter

Steven

Deload weeks are mentally tough and physically the best!

Maria Zenz

Happy Monday!

WEEK 9: DELOAD WEEK 

IMPORTANT: This is a programmed deload week. You may choose to take more rest days or move outside of the gym with recovery movement like walking, biking, etc. You have the option to keep full intensity during these training days if you choose. I would encourage you to listen to your body. 

We will head into a new split next week! 

You can deload this training day by (1) cutting a set or two per each exercise. Stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), and/or (2) stick with the rep count and cut your usual weight used by 40-60% of usual working weight. I.e. DO NOT PUSH TO FAILURE. KEEP RPE BELOW A 7. 

Movements this week are simple on purpose. Use your time in the gym as recovery time. 

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]: 1S/5-10R 
b. Hollow Hold Crunch: 1S/10-20R 

Strength Training: 
1. Barbell Front Squat to Box: 3S/6-8R

2. Bodyweight Spanish Squats: 3S/10-12R

3. Leg Extensions: 3S/6-10R 

4. Machine Adductions: 3S/6-10R 

5. Bodyweight Walking Lunges: 3S/12-16R total

2/26 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: 6-8R
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

Rep Range: 10-12R 
Tempo: steady 
Modification: goblet squat

Set Up: 
- loop a large loop band low around a rack 
- step in front of the rack, facing the band 
- loop each end of the band around the backside of your knees 
- step away from the rack until you can feel the tension of the band pulling you forward
- glue your feet to the ground, hip width stance 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms out or keep them down by your sides

Execution: 
- push your hips back and bend your knees
- allow the band to pull your knees forward towards your toes
- keep your torso upright and lower into a full squat position 
- extend your legs, drive your knees back against the tension of the band and drive your hips in 
- press up into the standing position again 
- contract your quads
- keep your feet glued to the ground

Bodyweight Spanish Squat

Rep Range: 6-10R
Tempo: steady 
Modification: dumbbell or banded 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: 6-10R
Tempo: steady 
Modification: bent leg Copenhagen adductions [reps each side]

Set Up: 
- position yourself on the adduction machine, knees in line with the pads
- drive your feet into the platforms
- press your back into the pad of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the handles on each side of the machine, pull yourself into the seat
- sit up tall 

Execution: 
- drive your feet into the platforms and push the pads as you bring your knees together in the center
- contract your adductors
- release the pads from the center and spread your legs apart again with control 
- keep your glutes glued to the seat

Machine Adductions

Rep Range: 12-16R total 
Tempo: steady

Set Up: 
- stand with feet together
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- step one foot forward 
- bend both your front and back legs
- lower into a lunge position 
- extend your legs and step your back foot forward to meet your front as you press up into the standing position 
- feet together again at the top of the rep 
- continue walking forward with a steady pace

Bodyweight Walking Lunges

2/26 Quads and Glutes [DELOAD WEEK]

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 ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

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

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!

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

2/26 Quads and Glutes [DELOAD WEEK]

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