Name: Playbook - Sam Sweeney - 2/27 Glutes, Quads, Hamstrings, Calves
Uploaded: 2024-03-04T17:09:27.602Z
Duration: 75 min
Description: 2/27 Glutes, Quads, Hamstrings, Calves

Flav

Brittany

Hardest leg day I've experienced this split.

Megan

Vanessa

Loved the variations in this workout 🔥

Runners1

Meghan

Stomach bug took me out last week. Feels good to be back!!

Kody Young

Chasity

Favorite leg day, and possibly favorite day overall of this split so far!!! Been hoping those falling towers would bless me with their presence again 🥰. Also love the high rep calves, as well as the b stance variations which really help me me tap into my best form and range of motion

🔥🔥🔥🔥 every week is better than the last! 💚

Stephanie

Megan Laudick

Humberto

Mike

yangBAE

Jessica

Heather

Bomb leg day! Everything felt great! That finisher tho! 🔥

DeAnna

Wasn’t expecting those kb’s to almost take me out after all that😂🔥😤

Sara

Those leaning towers really tested my mobility! Love the banded warm ups and eccentric movements. The free week trial convinced me to join the annual “membership”. Thanks for helping me change up my workout routine and inspiring me to stay consistent!

3 days off and come back to crush it thank you Sam and Noel

Kristen

LOVED the structure of this one! Legs were smoking on the way home. 🌶️🍑

Audry

It was greaaaat. Every day I received accomplishments for my training 🙌🏻🙌🏻🙌🏻

Kenia

Marla

Chandra

another fire leg day! My hammys are gonna be shot tomorrow haha

Rachael Milbrook

Chelsea

It’s amazing how some days you feel SO strong.. and some days, you just don’t 🥴

Corrine

The growth and gains each week from these leg workouts are 🔥!

Alicia Heier

Dedra

I loved todays workout. Quads and glutes are on fire 🔥

Deja

Omg! Wicked as usual 🥵💯🔥🔥❤️

April

The sweeneys wanted our legs to die tonight 😳😆🙌🏻👏🏻

Kelsey

Kimmy

Amazing leg day! 💪🏻💪🏻💪🏻

Audi

Away from the gym for a week or so but we’re working with the dumbbells and still getting something done!

Sarah Arnett

Really loving each workout so far, I feel the burrnnnn🔥

Jill

Mia Arrowsmith

Amie

Jamie

Amazing workout! Loved the pace and challenge 😍

Kayleigh B

Crystal

Gonna feel every bit of that tomorrow 🍑 🔥

Tiffany

Happy Monday!

Week 3 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. Barbell Back Squat: 3S/6-8R [3 second pause at the bottom of each rep] 
3b. Dumbbell B Stance Romanian Deadlift: 3S/10-12R each side 

4. Seated Calf Raise: 4S/25R 

Superset:
5a. Barbell Good Morning: 3S/6-8R [3 second eccentric]
5b. Band Assisted Falling Tower: 3S/8-10R [3 second eccentric] 

5. Kettlebell Swings: 2S/25R

2/27 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: 6-8R 
Tempo: 3 second pause at the bottom of each rep 
Modification: smith machine squat, or dumbbell squat with dumbbells at sides

Set Up: 
- position the bar at ~shoulder level or just below
- grip the bar just outside shoulder width (grip will depend on your personal mobility- closer to the center the better)
- 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
- organize your spine by squeezing your glutes, pull belly button to spine, and drive your ribs down
- 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- screw feet into the ground] as you lower into a squat
- lower into a full range of motion squat [90 degrees or below]
- pause for 3 seconds 
- drive your knees out and press feet through the floor as you extend your legs
- 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

Rep Range: 10-12R each side 
Tempo: steady

Set Up:
- grip a dumbbell in each hand
- stand with feet together, toes forward 
- lift the heel of one foot and position the ball of your foot in line with the heel of the other foot [think 80% of the weight on planted foot, 20% on toe] 
- squeeze your glutes, pull belly button to spine and drive your ribs down to brace 
- tuck your chin
- keep a neutral head, neck, spine 
- contract your lats to keep the dumbbells close to your body 

Execution:
- push you hips back as you lower the dumbbells towards the ground 
- continue to push your hips back and bend your knee [of planted foot] as the dumbbells pass knee level
- lower the dumbbells to mid shin 
- drive your hips in, extend your leg and lift your torso to the upright position
- contract your glutes and hamstrings 
- do reps on both sides

Dumbbell B Stance Romanian Deadlift

Compound Set

Rep Count: 25R 
Tempo: steady 
Modification: seated calf raise; [sit on a flat bench and place a plate on the ground in front of you. elevate the balls of your feet on the plate, allow your heels to hang off the plate.  Place a plate on top of your quads for extra weight]

Set Up: 
- sit on the edge of the calf raise seat
- adjust the knee pad so it is pressing into your quads
- position the balls of your feet on the platform, heels hanging off, toes pointing forward. 
- tuck your chin and grip the handles of the machine

Execution: 
- drive down through the balls of your feet and lift your heels off the ground
- when your heels are raised as high as they can be, contract your calves
- lower your heels with control until your calves are in the fully stretched position again

Seated Calf Raise

Rep Range: 6-8R 
Tempo: 3 second eccentric 
Modification: dumbbell good morning 

Set Up: 
- set the barbell at an appropriate height
- grip the bar with a pronated grip on each side and pull yourself under the bar
- secure the barbell to your mid back by retracting your scapula and pulling the bar into your back [elbows driving down, under the bar] 
- keep your wrists straight as you grip the bar 
- step back away from the rack ~3 steps 
- drive your ribs down and brace [create a stable base] 
- keep your head/neck/spine neutral 

Execution: 
- begin the movement by hinging at your hips
- use a 3 second eccentric to push your hips towards the wall behind you [keeping only a slight bend in your legs] and lower your chest towards the ground 
- keep the bar secured to your back
- continue to lower your chest towards the ground until you can no longer push your hips back
- feel the stretch in your hamstrings and glutes at the bottom of the rep 
- drive your hips in and lift your chest as you return to the start position 
- contract your glutes and hamstrings at the top of the rep 
- keep your spine neutral
- only lower your chest as far as you are able while continuing to keep tension in your glutes and hamstrings and out of your back

Barbell Good Morning

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: sissy squat or spanish squat 

*the tighter the band, the more assistance it will provide you. 

*Lower your torso only so far that you still feel in control. We will continue to work on this one over the next few weeks but progress slowly. 

Set Up: 
- loop a large loop band low around a machine or rack 
- step in front of the band, so you are facing band
- grip each end of the band with each hand
- step away from the machine/rack until you are able to feel the tension of the band pull you forward lightly 
- get down on the ground in a kneeling position 
- extend your ankles and plant the tops of your feet on the ground *OR flex your ankles and drive your toes into the ground- whichever puts you in a more comfortable position 
- drive your ribs down 
- squeeze your glutes and pin your hips forward, in line with your torso 
- keep arms extended towards the band

Execution: 
- inhale and use a 3 second eccentric to slowly lower your torso towards the ground behind you
- keep both knees on the ground as you lower your torso back 
- lower only so far that you are able to keep control of the movement, enough to feel a full stretch in your quads 
- take one breath in the stretched position 
- exhale and use your quads to raise your torso back to the upright position
- pause at the top to regain control

Band Assisted Falling Tower

Superset

Rep Count: 25R
Tempo: steady 
Modification: decline bench dumbbell hamstring curl 

Set Up: 
- take a wider than hip width stance, plant your feet flat on the ground [usea tripod grip]
- position a kettlebell on the ground in front of you, centered between your legs
- keep a neutral spine as you bend at the waist and grip the kettlebell with both hands. [pronated grip] 
- use a death grip on the kettlebell. 
- depress your scapula and pin them down to activate your lats and keep your upper body locked in place. 

Execution: 
- keep your arms straight as you lift the KB off the ground and pull it back as it swings between your legs
- immediately drive your hips forward and raise your torso as you propel the KB forward 
- arms should be extended out in front of you at the top of the rep
- allow the kettlebell to swing to shoulder height 
- contract your glutes at the top of the rep
- keep a neutral spine and hinge at your hips as you guide the KB swing down and back between your legs
- keep momentum and move immediately into the next rep without bringing the kettlebell to the ground

Kettlebell Swings

2/27 Glutes, Quads, Hamstrings, Calves

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

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

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 😈

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

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

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

2/27 Glutes, Quads, Hamstrings, Calves

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