Name: Playbook - Sam Sweeney - 2/6 Glutes, Quads, Hamstrings, Calves
Uploaded: 2024-03-04T17:09:27.529Z
Duration: 75 min
Description: 2/6 Glutes, Quads, Hamstrings, Calves

Didn't like the cable ones until I figured I was standing too far away.notw to self read the instructions

Renee

I was kind of ok until the kettlebell swings 😅

Brittany

yangBAE

Meghan

Morgan

I did not even have time for the finisher and I still am dead.

Megan

Kody Young

Amazing!!! 🔥🔥🔥 leg day or cardio?!? 😵‍💫😵‍💫

Stephanie

One of the tougher leg days we’ve had in awhile! Loved it

Sarah Guzak

Really pushed myself with this one!! One of my favorite leg workouts!!

Melanie

Amie

Dominique

Stefanie

Audry

Julieann Cunningham

Never wanted to throw up during a work out before lol

Aaron

Kristina

Marsha Ross

With a work n school schd I do my best to workout everyday!

Olga

Great leg day as usual! That finisher was fire tho! The change in my legs/glutes has been so fun to watch!

DeAnna

Jemme

Legs are in 🔥🔥.  I think I’m having the shakes🥵😫😫🦵🏾

Kimmy

Janelle

Mia Arrowsmith

Deja

I wish there was a substitution for dead lifts rather than modification. Other than that, solid!

Dedra

I’m so sad this split is coming to an end!! What a ride 🌊
It’s been awesome!

Sarah

Post workout high is real today! So happy to be back with leg day!

Gabriela

Cori

That triset!!  My favorite leg day to date

Maria Zenz

Connie

I love the pace of this split, especially the last few weeks! I also really like the mobility warmups but I wish they weren’t every day or were shorter. I feel like they really extend the time of my workouts and with work it would be nice to keep them at an hour or less

Ninia

Heather

Molly

Holy smokes. So good! One of my fav leg days. 💪🏻🥵

Audi

Donalee

Great Monday leg day!  Can’t believe this split is almost over🙁

Jennifer

Wow! Fantastic leg day! One of my favorites!

Jessica

Emma

Those 1 1/4 thrusts were brutal🔥🔥🔥

Still coming back from an injury, but I was able to do everything but the finisher. Even though my weight is significantly reduced, it feels good to be doing the movement.

Holy hell. That last triset! 🥵🥵🥵

Katie

Kelli Coffey

Jennifer Glenn

Amanda Smith

Happy Monday!

[Week 6 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 Back Squat: 5S/5R 

2. Barbell Romanian Deadlift: 4S/6-8R

Compound Set: 
3a. Cable Front Squat: 4S/6-8R [4 second eccentric] 
3b. Cable Deficit Calf Raise: 4S/20R [2 second pause at the top] 

Triset: 
4a. 1.5R Barbell Hip Thrust: 3S/8-10R [2 second pause at the top] 
4b. Hamstring Curls: 3S/15R [5 second hold at the top of your 1st and 15th reps] 
4c. Leg Extensions: 3S/15R [5 second hold at the top of your 1st and 15th reps] 

Finisher: 10S/5R every 10 seconds 
5. Kettlebell Dead Stop Swings

2/6 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 each way 
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: power, steady 
Modification: smith machine squat, or dumbbell squat with dumbbells at sides

*the goal here should be to begin at a manageable weight and add a small amount each set until you experience any leaks or compensations. Keep 1 rir/rep in reserve. 

Set Up: 
- position the bar reservepropriate height for you to set up underneath. [~shoulder level or just below]
- grip the bar wider than shoulder width (grip will depend on your personal mobility)
- 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] as you lower into a squat
- lower into a full range of motion squat [90 degrees or below]
- 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: 6-8R
Tempo: steady 
Modification: dumbbell romanian deadlift

Set Up: 
- set up in a squat rack so that your barbell is positioned below the hips (at an appropriate level to lift off from)
- step behind the bar, into the rack and line your quads up to the barbell 
- squeeze your glutes, pull belly button to spine, tuck your ribs and brace
- grip the barbell with a double overhand or over/under grip (feel free to use straps or grips)
- take ~3 steps away from the rack
- plant your feet firmly on the ground about hip/shoulder width apart (tripod foot, toes should grip the ground)
- tuck your chin and keep a neutral spine throughout
- contract your lats and keep the barbell close to your body 

Execution: 
- keep a neutral spine and hinge at your hips 
- allow your hips to move towards the wall behind you as you lower the barbell towards the ground 
- initiate a slight bend your knees as the barbell passes knee level  
- lower the bar to below knee, mid shin level 
- feel a full stretch through your hamstrings and glutes at the bottom of the rep 
- think about externally rotating your knees [screwing your feet into the ground] 
- drive your hips in and extend your legs as you lift the barbell back to the upright position 
- contract your glutes at the top

Barbell Romanian Deadlift

Rep Range: 6-8R 
Tempo: 4 second eccentric 
Modification: goblet squat

Set Up: 
- attach a straight bar to the cable and position it low 
- step in front of the cable, facing the cable 
- grip the straight bar with a front racked grip, bar positioned across your collarbone/high chest
*grip/hands shoulder width apart, palms up, elbows pointing forward- pull the bar into your collarbone, keep elbows high
- step away from the cable until you feel the tension of the cable pull you forward 
- get into a hip width stance or slightly inside 
- squeeze your glutes, pull belly to spine and tuck your ribs to brace

Execution: 
- push your hips back, and think about screwing your feet into the ground as you bend your knees and lower into a front squat position 
- lower until the crease of your hips is below your knees
- extend your legs, drive your hips in and press up to the standing position 
- keep an upright torso 
- keep elbows high so the cable doesn’t pull your chest down towards the ground

Cable Front Squat

Rep Count: 20R
Tempo: 2 second pause at the top 
Modification: goblet hold deficit calf raise

Set Up: 
- attach a straight bar to the cable and position it low 
- step in front of the cable, facing the cable 
- position a low plate on the ground 2-3 steps in front of the cable 
- grip the straight bar with a front racked grip, bar positioned across your collarbone/high chest
*grip/hands shoulder width apart, palms up, elbows pointing forward- pull the bar into your collarbone, keep elbows high
- step away from the cable until you feel the tension of the cable pull you forward, and your feet are behind the plate positioned on the ground 
- step both feet on top of the plate so the balls of your feet are positioned on the plate, heels hanging off the plate 
- stand with feet together, toes pointing forward 
- squeeze your glutes, pull belly to spine, and tuck your ribs to brace 
- lock in a slight bend in your knees 

Execution: 
- drive the balls of your feet through the plate and lift your heels 
- contract your calves at the top of the rep 
- lower your heels to tap the ground with control,  keeping the balls of your feet glued to the plate

Cable Deficit Calf Raise

Compound Set

Rep Range: 8-10R
Tempo: 2 second pause at the top 
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 .5R before driving into full extension again 
- lower your hips until you feel a full stretch in your glutes

1.5R Barbell Hip Thrust

Rep Range: 15R total 
Tempo: 5 second pause at the top of your FIRST rep and 5 second pause at the top of your FINAL rep [1st and 15th reps]
Modification: lying dumbbell hamstring curl

Set Up: 
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad
- lift your chest and press your forearms into the pad, this will help keep the hips down throughout each rep
- begin with legs extended 
- squeeze your glutes and pull belly button to spine to brace

Execution: 
- flex your ankles and curl the weight up until pad reaches the hamstrings
- on your first rep hold at the top, on the contraction, for 5 full seconds 
- lower your legs behind you with control until your legs are fully extended again 
- continue reps and hold the contraction at the top for 5 seconds on your final rep of the set as well

Hamstring Curls

Rep Count: 15R
Tempo: 5 second pause at the top of your FIRST and 5 second pause at the top of your FINAL rep each set [1st and 15th]
Modification: dumbbell 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 sea 
- drive your ribs down and brace 

Execution:
- flex your ankles and extend your legs
- on your first rep, hold the contraction for 5 full seconds at the top- once you reach full extension
- lower the pad with control as you bend your legs again 
- continue reps and hold for 5 seconds at the top of your final rep as well

Leg Extensions

Triset

Rep Count: 5R every 10 seconds 
Tempo: steady, quick

Finisher: Dead Stop Kettlebell Swings

2/6 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 :)

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

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$$ 🔥

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

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 🧡

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

2/6 Glutes, Quads, Hamstrings, Calves

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