Name: Playbook - Sam Sweeney - 3/17 Glutes and Quads
Uploaded: 2024-03-04T17:09:25.653Z
Duration: 65 min
Description: 3/17 Glutes and Quads

Lindsay

Those sleds....that was my first time and I'm laying on the floor 😅

Karla

Um ow🔥wtf was that
😭not sure how I'm going to walk upstairs to my apartment 🥴🤣

Adriana

Wowza what a leg day 😳🥵 Never disappoints

Carol Kearney

Dead mill sprints for the 1st time = Fresh hell so I know they are effective 👌👌👌👌👌

Melissa

Sarah Guzak

Chantal

My range of motion was so much better in squats after or Saturday tutorial session. Also loved that RDL variation, and I’m not always the biggest fan of RDLs :p Awesome day!

Megan

Emily

Phew me and the foam roller gonna be real close tonight! Awesome sauce. ❤️

Kody Young

Kirsten

Amber

Sarah

Those single leg banded hip thrusts are sneaky! Looked so easy, not so much

Susan

Chris

Aaliyah

Loved this leg day! I struggle with the kosack squats but powered through! Absolutely loved the plate push finished. Brings me back to Navy ROTC days 😝

McKenna

Cindy

Favorite exercises all in one workout, just missing the adduction machine ;)

Laryn Welch

Amazing - loved this leg day!! Elevated Cossack for the win!

Andrea

Anna Claire

Denise Hofer

Loved this one! Especially the single leg deficit hip thrust 🔥

LOVED THIS ONE!!!! My legs are starting to finally get some definition!!! Thank you 👊🏻👊🏻

Janelle

Flav

Katie

Todays workout was great! Did squats after your tutorial this morning and it was the most I’ve lifted in awhile!!

Sheila

Molly

Unreal. The sweat. Pouring off of me. My legs were shaking so bad during the cossack squats, but as always...so proud when I complete these workouts.

Caitlin

Kate

Joyce

Allie Caruso

Hailey Hunter

Wendy

Dena

Holy legs!  I’m really feeling this one🦵🏾🦵🏾😫😫

Kimmy

Jean

Kenia

Jennifer Glenn

Samantha Briggs

Woof. I don't even know what else to say besides woof. 💪🦵

Ashley

Are you trying to kill us or what girl ! The sweat is like unreal 🔥

Mary

I dont have a sled. Lol. It was perfect otherwise.

Yazmin

That’s was so good! Sled at the end was 🤌🏽

Sammi

Happy Thursday! 

3/17 Training Day Overview: 

Suggested Accessory Equipment: Large loop band

Warm Up: Foam roll, 10-15 mins steady state cardio

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

2. Bulgarian Split Squat: 4S/8R [2 second pause at the bottom of each rep] 

Compound Set: 
3A. Leg Extensions: 4S/6-8R 
3B. Foot Elevated Cossack Squat: 4S/8-10R each side 

Compound Set: 
4A. Single Dumbbell Romanian Deadlift: 3S/8-10R [wide stance]
4B. Single Leg Banded Deficit Hip Thrust: 3S/10-12R each side 

5. Sled Push: 3-5S/30 sec on [30 sec off]

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]

Rep Range: 6-8R
Tempo: steady 
Modification: dumbbell leg extensions

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 the crease of your ankles

Execution: 
- flex your ankles
- extend your legs 
- contract your quad at the top of the rep [in full extension]
- lower with control

Leg Extensions

Rep Range: 8-10R each side 
Tempo: steady 
Modification: cossack squat on the ground, step out side lunge. 

Set up: 
- use a plate to elevate 1 leg. [2-3” high works well.]
- grip one dumbbell with a goblet hold [at your chest] 
- get into a wide stance [cossack stance] and place one foot up on the plate/platform, the other foot on the ground. 

Execution: 
- keep your chest upright and spine neutral 
- keep your hips square and shift your hips to the side towards the elevated foot 
- push your knee towards your toes, hips back, and sink down into full ROM squat on one side [will depend on your personal mobility]. 
- extend the assisting leg out straight as you sink to the side
- drive through your elevated foot as you press up and shift your hips up to the center/standing position
- complete all reps on one side before moving to the other side. 
- keep your elevated foot planted on the plate as you move through the reps. 
- you may raise the toes of the assisting leg to the ceiling or keep the foot planted on the ground.

Leg Elevated Cossack Squat

Compound Set

Rep Range: 10-12R
Tempo: steady 
Modification: kettlebell romanian deadlift 

Set Up: 
- grip one dumbbell with both hands
- get into a wide/hip width stance
- hold the dumbbell down in between your legs 

Execution: 
- initiate the movement by pushing your hips back [hinge] 
- keep the dumbbell in between your legs/close to the body as you bend the torso forward [keep the spine neutral]
- use a soft bend in the knees as you hinge back and lower the dumbbell, creating a greater stretch in the glutes. 
- when the dumbbell hits mid shin/below your knees drive your feet through the ground and snap your hips in as you return to the standing position. 
- keep tension on your glutes by thinking about spreading the floor as you move through the reps.

Single Dumbbell Romanian Deadlift [wide stance]

Rep Range: 8-10R each side 
Tempo: steady 
Modification: no deficit, or dumbbell weighted single leg hip thrust [or no weight]

*Feel free to use a chair instead of a box to elevate your feet*

Set Up: 
- connect a large loop back to either side of a squat rack. 
- line up a box or chair inside the rack to elevate your foot. 
- place a bench or box outside of the rack to stabilize your back 
- slide yourself under the band so the band is in line with your hips. 
- press your mid back into the bench behind you and elevate one foot on the chair or bench/box in front of you. 
[distance apart should allow your legs to stay in a 90 degree bend.]

Execution: 
- with the band resting across your hips, press your back into the bench and drive the heel of the elevated foot through the box
- thrust the hips up until you reach a full contraction in the glutes [torso and hips in a straight line]
- lower the hips with control until you reach a full stretch in the glutes. 
- keep both legs bent at 90 degrees throughout and hold tension in the hips as you move through each rep.

Single Leg Banded Deficit Hip Thrust

Sets: 3-5S
Time: 30 seconds
Tempo: steady 
Modification: plate push or deadmill sprints.

Set Up: 
- load your sled with a weight appropriate for you to keep a steady pace for 30 seconds at a time. 
- lean your chest forward, keep a neutral spine, and grip the sled handles in the center.

Execution: 
- step with one foot forward, drive the knee towards your chest and plant through the ball of your foot. 
- extend the leg and push as you bring the other knee towards your chest and step forward. 
- alternate each leg as you step forward. Take long strides and follow through on your push each step.

Sled Push

3/17 Glutes and Quads

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 :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

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!

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 🧡

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! 🔥

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 ❤️

3/17 Glutes and Quads

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