Name: Playbook - Sam Sweeney - 3/10 Glutes and Quads
Uploaded: 2024-03-04T17:09:25.629Z
Duration: 65 min
Description: 3/10 Glutes and Quads

Christina 

Sammi

Nora

Loved this! My favorite quad day yet. I may be one of the only ones but I have always loved Bulgarian split squats.

Susan

Chris

Lyndsey

This week is just different enough to get me going again, thank you!

Sarah

Strong day all around! Loved everything about this 🥰

Megan

Those lunges at the end sneak up on you! Great work out!

Lindsay

Grace

Lisa

Loving this new split! A week behind but I’m still having fun! 🤩

Kody Young

It was very intense!! I can see why you don’t need cardio!

Wowwww i dont finish the last exercise. My quad was in fire 😵‍💫

Anna Lombari

Melissa

Joyce

Not sure if I will b able to walk tomorrow. This was awesome 😎

Lucy

Holy sweet leg day! After those lunges my legs are shaking! That was such a good leg workout! Much needed!

DeAnna

The 3 second slow negative was 🔥🔥 this was a great one.

Whoooo eeeeee - killer workout. Those walking lunges at the end are something else. 💥

Denise Hofer

Michelle Zabin

Okay Sam. Casually murdering my legs, it's cool 👌🏼🤣🖤

Brie

Katie

Loved the walking lunges at the end!! I feel the burn!!! 🔥🔥🔥

Elianna

Marsha Ross

Dedra

My quads haven’t felt that targeted in a WHILE! … and they’re my toughest and fav muscle to exercise 💀

Laryn Welch

Nicole

Literally almost threw up during those walking lunges

Christina

Sharlene

Amanda Howell

Is there anything softer than noodles? Mashed potatoes?

Molly

Caitlin

Emily

Oh my god i think this was the best leg day i have ever done …… no words

Teagan

Elsie

Gina

Very challenging.  Hoping I was just tired today and I won't be exhausted by the end of BSS every week because that would be mentally challenging

Brittney

Raksha

Holy smokes 😮‍💨 that kicked my ass!

Sidney

Kendra

Rikki Meilleur

Amanda

Brandi

gloria

Happy Thursday! 

3/10 Training Day Overview: 

Warm Up: Foam Roll, lower body warm up and activation routine from app. 

1. Back Squat: 5S/5R [3 second eccentric] 

2. Bulgarian Split Squat: 4S/8R each side 

Compound Set: 
3A. Leg Press [Feet low and Close]: 3-4S/8-10R
3B. Single Leg Extension: 3-4S/6-8R each side 

Compound Set: 
4A. Sumo Stance Goblet Box Squat: 3S/8-10R [Box in front]
4B. Single Leg [Weighted] Foot Elevated Glute Bridge: 3S/10-12R each side 

5. Walking Lunges: 3-5S/10 Lunges *every 10 seconds.

Warm Up Sets: 1-2
Rep Count: 5R
Tempo: 3 second eccentric 
Modification: Dumbbell Squats [dumbbells at your sides]

Set Up: 
- set the bar at an appropriate height for you to set up underneath. 
- 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 grip 
- retract the scapula and squeeze as you pull yourself underneath the bar 
- position the bar on your back on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by pulling the bar into your traps and stand up as you un rack the barbell. 
*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)

Execution: 
- take a big, bracing breath 
- hinge at the hips, keep the chest high, bend your knees and push them out 
- use a 3 second eccentric to lower into a full range of motion squat [90 degrees or below]
- drive your feet through the floor and press up
- snap your hips in and return to the standing position. 
- keep your chest up and knees in line with your toes. 
- bar should travel in a straight line

Back Squat [slow eccentric]

Rep Count: 8R each side 
Tempo: 2 second pause at the bottom of each rep. 
Modification: no weight, stationary lunges [back foot on the ground]

Set Up: 
- use a bench or BSS stand [height is ideally at or below knee level] 
- step one foot forward 1-2 steps. 
- position the other foot up on the bench or stand [ankle flexed]
- hold a dumbbell in each hand and contract your lats to lock them in by your side
- chest facing forward. 

Execution: 
- bend the front leg and move the knee towards the toes [keep back leg bent, entire foot planted on the ground.]
- lower into a single leg squat position [90 bend in the front leg or just below] 
- pause for 2 seconds at the bottom of the rep. 
- drive your foot through the ground and press up 
- keep your torso upright and chest forward throughout each rep. 
- complete 8R each side

Bulgarian Split Squat [isometric pause]

Sets: 3-4S
Rep Range: 8-10R
Tempo: steady 
Modification: heels elevated trap bar deadlift, heels elevated suitcase dumbbell or kettlebell deadlifts. 

Set Up: 
- sit in the leg press machine, back pressed against the pad of the machine 
- position feet low and close on the platform. [I had my heels slightly hanging off to increase the flexion at the knee and favors the quads, this would be considered more of a cannonball leg press.]
- grip the handles with both hands and un rack the weight, pull yourself into the seat using the handles

Execution: 
-  bend both legs and move the knees towards your toes. 
- lower until you reach full flexion at the knees [90 degrees or below]
- press your feet through the platform and extend your legs
- do not lock out at the top of the rep.

Leg Press [feet low and close]

Sets: 3-4S
Rep Range: 6-8R each side 
Tempo: steady 
Modification: single leg dumbbell extensions [pin dumbbell in your ankle, keep your foot flexed], or wall sit leg extensions -6-8R each side. 

Set Up: 
- position yourself on the leg extension machine 
- press your back against the pad
- grip the handles on each side, pull yourself into the seat
- connect the pad to your ankle on one side. 

Execution: 
- flex your ankle 
- extend your leg up 
- contract your quad at the top of the rep [in full extension]
- lower with control 
- complete 6-8R each side

Single Leg Extensions

Compound Set

Rep Range: 8-10R 
Tempo: steady 
Modification: no box. 

*height of box should be tall enough so you are able to rest the dumbbell on top of it while holding it in a goblet position, in a full squat. 

Set Up: 
- set up in front of a bench or box [end of box should be in between your legs]
- get into a sumo stance, toes pointed slightly out. [tripod feet]
- hold a dumbbell in a goblet position at your chest

Execution: 
- keep your chest upright, push your hips back and bend your knees
- lower into a full squat, until the bottom “head” of the dumbbell taps the top of the box. 
- knees should be in line with the toes at the bottom and shins mostly vertical. 
- press your feet through the ground and bring your hips in and return to a standing position.

Sumo Stance Goblet Box Squat [box in front]

Rep Range: 10-12R each side 
Tempo: steady
Modification: no weight, foot on the ground. 

Set Up: 
- position yourself in front of a bench [flat bench is fine] 
- lie on the ground in a supine position 
- bend both legs and place one foot up on the bench [drive your heel into the bench]
- rest one dumbbell on the hip of the working leg [the side with the foot elevated on the bench]- use your hands to hold the weight in position

Execution: 
- drive the heel of working leg through the bench and bridge the hips up
- contract the glutes in full extension
- lower with control until your hips tap the floor 
- keep the non working leg bent 
- keep your back pinned to the ground. 
- 10-12R each side

Single Leg, Foot Elevated Glute Bridge [weighted]

Sets: 3-5S
Rep Count: 10R
Tempo: steady 
Modification: no weight. 

*10 lunges every 10 seconds for 3-5 rounds. 

Set Up:
- start in a standing position, feet together. 
- grip a dumbbell in each hand and lock them in by your sides

Execution: 
- step one foot forward and plant your foot on the ground 
- bend your front and back leg
- lower until the front leg is at a 90 degree bend and the back knee taps the floor or hovers just above (adjust ROM to fit you) 
- press back up by driving the entire front foot through the floor 
- bring the back foot to meet the front and return to the standing position. 
- alternate legs as you walk forward 
- keep a steady, quick pace

Dumbbell Walking Lunges

3/10 Glutes and Quads

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

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!

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!

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! 🔥

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 💪❤️‍🔥

3/10 Glutes and Quads

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