Name: Playbook - Sam Sweeney - 2/5 Quads and Glutes
Uploaded: 2024-03-04T17:09:28.763Z
Duration: 75 min
Description: 2/5 Quads and Glutes

Flav

Jessie

I swore in the middle of this workout cause I was dying 😂🤪☠️

Kody Young

Loving all the sissy squat variations this split 🔥🥵

Morgan

So spicy 🥵❤️‍🔥 feeling strong AF after that one 🙌

Megan

Regina

Lamia

Katie

Christina

kelly

MAAM. THOSE SISSY LEG PRESSES THO. 🤩🤩🥵🥵🤬🤬

Audry

Jennifer Glenn

Kiki

Juana

First workout after 7 days of being down with bronchitis- and I am ☠️ dead ☠️ (in a good way tho 😇)

Danielle

My legs where still tired from last week lol 😂

Joanne

Manda

Mike

Corrine

I love leg day Monday! 👏🏻👏🏻👏🏻

Alicia Heier

Kimmy

Janelle

Jeannie

Tasha

Jennifer

Gisselle

Vonny

I loved those leg press sissy squats 🫶🏻 great workout overall 🔥

Sara

Anyone else’s app messed up today? I couldn’t click on the crunches (even tho I know what they are) 
GREAT 🔥🤌🏻🍑

Shelly

Julie

Abby

Mia Arrowsmith

Enjoyed every set…Felt every Rep. thank you 🙏🏼

Lorena

Paula

Porchia

Maria Zenz

Jenn

❤️‍🔥❤️‍🔥❤️‍🔥 mi corazón lololol

Marla Sagatelian

Chelsey

Kicked my 🍑 even with home gym modifications!!

Stephanie

Every move this leg day was perfection!!!

Megan Laudick

Steven

Happy Monday!

Week 6 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. Dead Stop Barbell Hip Thrust 6S/20R, 15R, 12R, 10R, 15R, 20R  [adjust load to fit rep count as appropriate]

4. Banded Sissy Leg Press: 5S/6-8R [3 second eccentric]

5. Front Foot Elevated Dumbbell Split Squat [assisted optional]: 4S/10-12R each side 

6. Seated Single Leg Cable Leg Extensions: 3S/6-8R each side [2 second pause at the top of each rep]

2/5 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, 20R
*adjust load to fit rep count as appropriate
Tempo: full pause at the bottom of the rep  
Modification: dumbbell partial rep hip thrusts

Set Up:
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- place a plate or low platform in front of the flat bench, far enough away for the weight of the barbell to rest on top of the plates
- place the barbell on the plates in front of a flat bench
- slide your lower body under the bar and sit on the ground in front of the flat bench so your mid back is pressed into the side of the bench
- with the barbell directly over your hips, bend your legs and plant your feet on the ground so your heels are under your knees
- grip the ground with your feet [tripod feet- connect the base of the big toe, little toe, and heel to the ground]
- grip the barbell just outside hip width on each side 
- lift your hips to the bar and press down against the bar to secure the bar to your hips
- squeeze your glutes, pull belly button to spine, and brace
- contract your lats and keep a tight grip on the bar
- keep a neutral spine 

Execution: 
- drive your feet through the ground, and lift the barbell into full hip extension 
- 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 your plates tap the plates/platforms on either side at the bottom of the rep
- be sure to take a full pause at the bottom of each rep

Dead Stop Barbell Hip Thrust

Rep Range: 6-8R
Tempo: 3 second eccentric
Modification: no band/feet low and close on the platform, or sub leg press for barbell cyclist squats [heels elevated, narrow stance back squat]

Set Up: 
*Optional: loop one end of the band around one side of the leg press, pull it behind the leg press seat and attach it to the other side
- load the leg press with appropriate weight
- sit on the leg press seat
- press your back into the pad
- bend your legs and position your feet low on the platform so your heels are hanging off, and in a close stance
- grip the handles on each side, contract your lats and pull yourself into the seat
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin

Execution: 
- keep the balls of your feet glued to the platform, heels hanging off
- bend your knees so they travel over your toes as you lower the platform towards your chest
- bend your legs and lower the platform until your hamstrings touch your calves, feel a full stretch in your quads
- extend your legs, drive your knees back and press the platform away from your chest again 
- contract your quads at the top of the rep 
- DO NOT LOCK OUT OR HYPEREXTEND YOUR LEGS AT THE TOP OF THE REP

Banded Sissy Leg Press

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

Set Up: 
- place a plate on the ground next to one side of the rack 
- grip a dumbbell in one hand
- stand next to the rack, place the foot on the opposite side of the dumbbell on the plate
- lightly grip the rack next to your with your free hand [this can help cement the movement pattern in this case]
- step your foot on the same side as the dumbbell back into a long split stance, slight bend in your knee
- position the dumbbell in front of your back leg 
- keep your chest facing forward, torso upright 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- bend your front leg and allow your knee to travel towards/over your front toes
- keep your torso upright and use your hand holding onto the rack to pull yourself forward as you lower into a full ROM split squat position, hamstring touching calf, entire front foot glued to the platform [full stretch in your quad]
- drive your front foot down and extend your leg
- press yourself back and up into the split stance position again 
- contract your quad

Front Foot Elevated Dumbbell Split Squat [assisted optional]

Rep Range: 6-8R each side
Tempo: 2 second pause at the top of each rep
Modification: banded or machine single leg extension

Set Up: 
- position a flat bench in front of one side of the cable 
- attach a single arm handle or an ankle attachment to one side of the cable and position it low
- step in front of the bench, facing away from the cable
- sit on the bench, plant your feet on the ground
- bend forward and reach under the bench to grip the handle
- pull the handle under the bench and loop it around your ankle
- squeeze your glutes, pull belly button to spine, and set your brace
- drive the ball of your non working foot into the ground, grip the ground with your toes
- lift your working foot off of the ground, bend your leg and ankle at 90 degrees
- pin your knee in line with your hips

Execution: 
- extend your leg attached to the cable straight out in front of you
- when your toes are pointing up, foot in line with your quad, contract your quad
- keep your knee pinned in line with your hips and bend your leg as you lower the cable with control 
- hold a tight brace, keep an upright torso 
- do not let your knee sink low, keep it high in line with your hips

Seated Single Leg Cable Leg Extensions

2/5 Quads and Glutes

4/27 Full Body or Optional Rest Day

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

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

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 😈

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

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!

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

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 ❤️

2/5 Quads and Glutes

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