Name: Playbook - Sam Sweeney - 3/14 Quads and Glutes
Uploaded: 2024-03-14T01:06:03.099Z
Duration: 75 min
Description: 3/14 Quads and Glutes

Flav

Micaela

Shelly

Kody Young

Quads and adductors feeling spicy ❤️‍🔥

Megan

Lamia

Madhumita

Them Copenhagen adductions always kill me ☠️😂

Banded deadlift pulses were 🔥🔥🔥!! Whew! Much harder than i expected!! 🤣

Cari

Delilah

Those banded deadlifts were surprisingly so stinking hard

Emily

Christina

Becky

Yanely

Audrey Cadena

Audry

Corrine

I LOVE & appreciate the versatility of the programming and that the modifications hit just as strongly as the main lift… making more mods as we go in pregnancy and don’t feel like I’m missing out 🫶🏼🫶🏼🫶🏼

Megan Laudick

Chelsea

Sara

My mental health needed this workout! 🙏🏻

DeAnna

Alli

Kaitlin

Tayler

Nadia

Jody

Kaila

Vonny

This week is killer…those finishers are brutal!

Katie

Brooke

🔥🔥🔥😬😬😬🙏🏼🙏🏼🙏🏼

Lorena

Jane

Morgan

Joanne

Mia Arrowsmith

Jennifer Glenn

Regina

Cori

Porchia

Chelsey

Jennifer

Kayla

Killer workout. Those banded reps at the end are so good!

Kristin Ritter

Loved the finisher. The rest were all exercises i hate but need!

Jamie

Steven

For the love of all things good and pure. That was brutal. I LOVED it 😍

Kiki

Happy Thursday!

Week 2 of 9 week split [week 10 will be a deload week] 

Goal of Split: A close continuation from our last split. Training days built around gaining strength through a variety of volume per muscle group, with an emphasis on repetition of primary and secondary 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. 

*primary and secondary movements will be repeated over the course of the 9 weeks*

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. Hanging Toes to Bar: 2S/5-10R
b. Lying Oblique Heel Reach: 2S/20-30R total 

Strength Training: 
1. Primary: Hack Squat [narrow stance]: 3S/6-8R

2. Secondary: Pistol Squat [assisted, bodyweight, or weighted]: 4S/6-10R each side 

3. Sumo Stance Goblet Squats: 8S/5R *every 20 seconds* [2 second pause at the bottom of each rep]

4. Machine Leg Extensions: 5S/5R drop 10R [3 second pause at the top of your first 5 reps, steady tempo on drop set- drop the weight by 20-50% on drop set]

5. Weighted Bent Leg Copenhagen Adductions: 4S/8-12R each side 3 second eccentric 

6. Banded Deadlifts: 3S/30R

3/14 Training Day Overview

Rep Range: 5-10R 
Tempo: steady 
Modification: hanging bent or straight leg raise

Set Up: 
- grip the pull up bar with both hands, pronated grip, shoulder width apart
- allow you body to hang down from the bar, extended
- point your toes, position them slightly in front of your torso- hollow position 
- think about breaking the bar in half, contract your lats
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep your gaze forward

Execution: 
- keep your legs straight and use your lats to pull your torso back slightly 
- use your core to raise your legs and tap your toes to the bar overhead
- contract your core
- lower your legs with control until they are hanging down again 
- keep control of the movement through your trunk 
- keep a tight grip on the bar

Hanging Toes to Bar

Rep Range: 20-30R total 
Tempo: steady 

Set Up: 
- lie on the ground in a supine position 
- bend your legs and plant your feet on the ground 
- extend your arms down by your sides
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your low back into the ground and lift your upper back off of the ground 
- tuck your chin and hold the tension in your core

Execution: 
- keep your arms extended by your sides and twist to one side
- reach your hand to the inside of your heel on one side
- contract your core/oblieques
- shift your torso back to the center
- alternate twisting to each side 
- keep your upper back off of the ground 
- hold your brace throughout

Lying Oblique Heel Reach

Optional Core Work

Rep Range: 6-8R 
Tempo: steady, power
Modification: landmine narrow stance squat, narrow stance goblet squat 

Set Up: 
- position yourself in the hack squat machine
- push your traps into the pads of the machine
- press your back into the pad of the machine 
- plant your feet at the mid to low point of the platform
- choose a close stance- feet hip width or inside of hip width
- grip the platform with your feet, tripod feet
- squeeze your glutes, pull belly button to spine, and brace
- grip the handles of the machine
- unlock the machine and pull the handles in towards your chest and down into your traps
- squeeze your elbows in tight, point them forward
- contract your lats and keep tension in your trunk 

Execution: 
- bend your knees and allow them to move over your toes
- lower into a full rom squat, at least 90 degree bend in your legs 
- drive your feet into the platform and extend your legs 
- press up into the standing position 
- do not lock your knees at the top of the rep 
- reset and move into the next rep
- keep your full back glued to the pad of the machine throughout the entire set

Primary: Hack Squat [narrow stance]

Rep Range: 6-10R each side
Tempo: steady 
Modification: single leg box squat 

*please choose to progress from assisted/modified to bodyweight to weighted over the course of the split. 

Set Up: 
- loop a band high around a rack or machine 
- step in front of the rack, facing the rack 
- grip each end of the band with each hand
- step away from the rack until you feel the band pull you forward, extend your arms towards the rack 
- squeeze your glutes, pull your belly button to spine, drive your ribs down and brace 
- plant one foot on the ground, grip the ground with your toes 
- lift your other foot off the ground and extend your leg straight 

Execution: 
- keep your full foot glued to the ground and an upright torso 
- bend your knee and push your hips back just slightly to lower into a pistol position 
- allow your knee to move in the direction of/over your toes
- lower as far as you are able to with control- full ROM would be hamstring to calf [full knee/ankle flexion] 
- extend your leg and drive your knee back 
- press up into a single leg standing position again 
- squeeze your glutes and stabilize at the top of the rep
- keep your knee from caving and keep your torso upright

Secondary: Pistol Squat [assisted, bw, or weighted]

Rep Count: 5R
*every 20 seconds
Tempo: steady

Set Up: 
- grip a dumbbell in both hands, goblet hold
- hold the dumbbell at your chest, pin your elbows in close by your sides
- get into a sumo stance, wider than hip width, toes forward or slightly out 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your chest up and torso tall 
- grip the ground with your toes 

Execution: 
- push your hips back and lean your torso forward just slightly [chest upright]
- bend your knees and lower into a full sumo squat position 
- drive your feet through the ground 
- extend your legs and drive your hips in
- press up into the standing position again 
- contract your quads and glutes at the top of the rep 
- keep the dumbbell at chest level, elbows squeezed in tight by your sides

Sumo Stance Goblet Squat

Rep Count: 5R drop 10R
*15reps total 
*drop the weight by 20-50% 
Tempo: 3 second pause at the top of your first 5 reps, steady tempo on drop set 
Modification: dumbbell or cable 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

Machine Leg Extensions

Rep Range: 8-12R each side
Tempo: 3 second eccentric
Modification:  no weight 

Set Up: 
- lie on the ground on one side, facing 90 degrees from the bench- body perpendicular to the bench
- position your legs under the bench to begin 
- bend both legs at 90 degrees and stack them on top of one another
- bend your arm closest to the ground and plant your forearm and hand on the ground, elbow under your shoulder
- lift a plate or dumbbell and place it lightly on your top hip, hold it there lightly with your free hand
- lift your top leg and position it on top of the flat bench so that your leg is glued to the bench from knee to foot
- keep the 90 degree bend in both legs
- drive your hips in, squeeze your glutes, pull belly button to spine, and set your brace
- keep your chest facing forward

Execution: 
- drive your top knee/foot into the top of the flat bench 
- use your adductors to lift your hips off of the ground and raise your bottom leg to tap the bottom of the flat bench, under your top leg
- squeeze the bench between your legs, contract your adductors
- lower your hips and bottom leg again to tap the floor with control 
- feel a stretch through your top leg adductor at the bottom of the rep 
- keep hips forward
- keep tension in your adductors and core throughout each rep

Weighted Bent Leg Copenhagen Adductions

Rep Count: 30R
Tempo: steady, pulsing
Modification: light dumbbell deadlifts

Set Up: 
- place a large loop band on the ground 
- step each foot on top of the band with both feet in a narrow stance
- pin the band to the ground under your feet
- bend your torso forward and extend your arms down to grip each end of the band with each hand
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine 
- begin in the standing position 

Execution: 
- push your hips back, bend your knees, and lean your torso forward just slightly 
- allow the band to pull you down towards the ground 
- push your feet through the ground 
- extend your legs and drive your hips in, but do not return to a fully standing position 
- keep a pulsing tempo to your reps
- keep tension in your quads and glutes throughout the entire set

Banded Deadlifts [pulsing]

3/14 Quads and Glutes

Ashlee

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

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!

Erisa

4/20 Full Body or Optional Rest Day

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

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

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

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

Those supinated tricep extensions HUMBLED ME

Brittany

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 ❤️

3/14 Quads and Glutes

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