Name: Playbook - Sam Sweeney - 3/2 Quads, Glutes, Hamstrings .
Uploaded: 2024-03-04T17:09:27.613Z
Duration: 75 min
Description: 3/2 Quads, Glutes, Hamstrings .

Flav

Molly

Megan

Vanessa

Mohammed

Couldn’t figure out how to feel solid with the reverse hack situation but loved it otherwise!

Meghan

The unilateral movements testing me ☠️☠️

Sean

Holy 🍑 pump!! 🔥🔥 early morning Sweeney leg workout + the new evolution harness pre  = 🫠🫠

Stephanie

The cable and resistance band work felt especially good today 💓

The Spanish squat finishers 🔥🔥🔥😮‍💨

Megan Laudick

Kara Hutcheson

Sarah

I did some things without weight and it was still a burner 🔥

This leg day is hands down the hardest one in this cycle

Jessica

yangBAE

I’ll always give you 5 stars even when you kick my a$$!!

Katie

Audry

Serena

Becky

Such a good workout! Those Nordic curls snuck up on ya! And that finisher ooooh buddy! Loving these legs days!

DeAnna

Josie

Kelsey

Always taking me out of my comfort zone 🥲👏🏻

Samantha

Those Spanish squats were really burning 🔥

Corrine

Oh man! Those last 2 sets of 25 were 🔥! Loved this one!

Alicia Heier

Loved todays workout! Those Nordic curls and finisher had my legs on fire 🔥

Deja

Kimmy

That set with the cable lounges were 🔥. Great workout.

Dedra

Mia Arrowsmith

That was spicy 🥵!!! Quads and hamstrings definitely felt it today 🔥

Amie

Loved this one. Getting stronger every day 🤩

Kayleigh B

It’s a miracle I’m walking out of here

Kaylin

So thankful for how this program pushes me to stay consistent! I’ve never been a fan of lower body day, but seeing results always gets me to the gym 👏🏻👏🏻

Janelle

Had to hit the gym at a later time then normal but I got it done!

Porchia

Reverse hack squats were amazing!  It’s been a bit!

Jennifer

Dani

Tiffany

Had to use some mods as I am MT but great workout!

This was a good workout lol I don’t know why my phone put no 😂 but I’m definitely deceased 😂

Lizz

Audi

Paulina

The new rules rules will allow for a variety variety to

Brittany

I agree with the I saw Jesus statement on here 🥵🔥🥴

Happy Thusday! 

Week 3 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.

Quads, Glutes, Hamstrings, Calves: 

Pre Training Mobility and Warm Up: 1X through
a. Banded Distraction [anterior]- Hip Capsule Mob: 2 mins minimum each side
b. Banded Hip Extension/Hip Extension Lunges: 2 mins minimum per side
c. Banded Heel Cord: Anterior/Posterior: 2 minutes minimum per side 
e. 3 minutes Reverse Sled Push 
f. 30 Adductions: 30R
g. 30 Abductions: 30R

Strength Training: 
1. Barbell Walking Lunges: 5S/6R 

2. Dumbbell Step Ups: 4S/8-10R total 

 Compound Set: 
3a. Cable Split Squat: 3S/10-12R each side 
3b. Leg Extensions: 3S/6-8R [3 second hold at the top] 

4. Weighted Frog Pumps: 4S/25R 

Compound Set: 
5a. Wide Stance Reverse Hack Squat: 3S/6-8R [3 second eccentric] 
5b. Band Assisted Nordic Curls: 3S/8-10R [3 second eccentric]

6. Spanish Squats: 2S/25R

3/2 Training Day Overview

Time: 2 minutes minimum each side 

Set Up: 
- loop the band low around the rack 
- face away from the rack, loop the band high around your hip, band across the front of your hips 
- step away from the rack to create tension from the band 
- get down on the ground, bend one knee and drive your banded knee into the ground 
- extend the other leg back 

Execution: 
- floss or oscillate back and forth
- bring your knee to your chest, close the space between your stomach and knee- full flexion
- Exaggerate external and internal rotation by bringing your foot across your body [er] and then to the outside of your body [ir]

Banded Distraction [anterior]- Hip Capsule Mob

Time: 2 minutes minimum each side 

Set Up: 
- loop a band low around the rack 
- face the rack and loop the back around one leg, high hip, so the band is hooked under your glute
- step back to create tension

Execution: 
- keep front foot on the ground, step your banded leg back
- bend both legs and plant your back knee on the ground 
- squeeze your glutes and keep your belly tight 
- the band will distract your femur into the front of your hip socket
- slowly shift your weight forward over your grounded knee 
- hold and move around contracting into this position and holding as needed 
- then perform steady lunge reps with banded distraction
- keep a tight squeeze on your glutes

Banded Hip Extension/Extension Lunges

Time: 2 minutes minimum each side 

Set Up: 
- loop your band low around the rack 
- loop free end around your front ankle
- face away from the rack 
- walk forward to create tension 
- get down into a half kneel position or stay standing 
- plant your front foot on the ground, toes forward 
- heel must stay glued to the ground 

execution: 
- drive your knee forward, over your toes
- oscillate in and out of end range until you experience change in your ROM
- position band around your heel and face the rack and do the same but band distraction in the opposite direction

Banded Heel Cord: Anterior/Posterior

Time: 3 minutes 
Tempo: steady 
Modification: backwards walk on the treadmill 

Set Up: 
- wrap a (thick) band around your hips or use the dip belt  
- face the sled and loop the other end of the band around the handles of the sled
- position the band in the middle of each side 
- step away from the sled until you can feel the tension of the band pull you
- grip the band to control the tempo of your pull 
- bend your knees and push your hips back just slightly 
- keep your chest upright and facing forward 

Execution: 
- alternate stepping backwards with each foot as you pull the sled with the band around your hips 
- think about pushing the ground away as you plant each foot
- focus on your knees staying in line with your toes
- take slow steps to manage the tension

Reverse Sled Drag

Reps: 30R
Tempo: steady 
Modification: copenhagen adductions/30R each side 

Set Up: 
- sit on the adduction machine so your back is pressed into the back pad of the machine
- bend your legs and position the inside of your knees in line with the pads on each side. 
- place your feet up on the platform 
- start with your legs spread apart as far as you are comfortably able
- pull yourself into the seat using the handles on each side
- drive your ribs down and brace. 

Execution: 
- drive your feet into the platforms on each side as you drive the pads of the machine in towards the center using your legs 
- press your knees together and contract your adductors at the top of the rep
- release the weight with control until your legs are positioned apart again. 
- keep your chest upright and butt on the seat.

Adductions

Reps: 30R
Tempo: steady 
Modification: copenhagen adductions/15R each side 

Set Up: 
- sit on the abduction machine
- bend your legs and plant your feet on the platforms, drive your heels down 
- pull belly button to spine, and brace in this position 
- grip the handles or bottoms of the seat and pull yourself into the seat 
- lean your torso forward just slightly 

Execution: 
- use your glutes to drive your feet into the platforms and push your knees out and away from the midline 
- contract your glutes [glute med & max] at the top of the rep 
- release the weight and return your knees to the center again 
- keep your feet planted on the platform

Abductions

Pre Training Mobility and Warm Up

Rep Count: 6R TOTAL
Tempo: steady, power
Modification: dumbbell walking lunges

Set Up: 
- load the barbell on the rack at shoulder level or just below 
- step your feet under the barbell
- grip the barbell with each hand shoulder width apart
- retract your scapula and pull yourself under the bar and pin the bar to your mid/high back 
- drive your elbows down and pull the bar into your traps 
- squeeze your glutes, pull belly button to spine, and brace 
- step the bar out and away from the rack 

Execution: 
- keep an upright torso and step one foot forward
- plant your front foot on the ground in a split stance
- bend your front and back leg, knee should follow in the direction of your toes [do not let your knee cave as you lower into a lunge] 
- tap your back knee to the ground [or get as close as you are able] 
- extend both legs and press yourself back up
- step your back foot forward to meet the front foot again 
- stabilize and continue walking reps 
**6 REPS TOTAL- NOT EACH SIDE

Barbell Walking Lunges

Rep Range: 8-10R total 
Tempo: steady 
Modification: no weight

*use a box that is knee height or just above

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- step in front of the box, facing the box
- contract your lats, squeeze your triceps and pin the dumbbells by your sides
- squeeze your glutes, pull belly button to spine, and brace
- keep an upright torso and neutral head, neck, and spine 

Execution: 
- step one foot up on top of the box
- extend your leg and step your back foot to the top to meet your top foot
- reverse the movement by stepping down with the back leg again, followed by the top leg
- alternate stepping each leg, each rep 
- do not leg dumbbells swing or sway as you step
- keep eyes locked in one position to help you balance

Dumbbell Step Ups

Rep Range: 10-12R each side 
Tempo: steady 
Modification: contralateral dumbbell split squat

Set Up: 
- attach a handle to one side of the cable
- position the cable low
- grip the handle with one hand
- face the cable and step back 3-4 steps [far enough away so the cable doesn’t bottom out when you are in the bottom of your split squat] 
- squeeze your glutes, pull belly button to spine, and brace
- get into a long split stance with only a slight bend in your back leg
- position the opposite leg forward from the hand holding the cable- plant your foot on the ground [full foot] 
- extend your arm holding the cable forward and towards the direction of the cable
- keep your chest upright and hips square, forward 

Execution: 
- keep your back leg mostly straight [as straight as you can] and bend your front knee 
- push your knee towards your toes as you sink into a split squat position [hamstring to calf is full rom] 
- lower as far as you are able while keeping your entire front foot planted on the ground. [do not let the heel come up 
- sink into the depth at the bottom of the rep
- press down through the front foot and extend your leg as you press back and up into the start position 
- contract your quad [front leg]
- complete all reps on one side before moving to the next

Cable Split Squat

Rep Range: 6-8R 
Tempo: 3 second hold at the top 
Modification: dumbbell or banded 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 
- drive your ribs down and brace 

Execution:
- flex your ankles and extend your legs
- when you reach full extension contract your quads
- pause and focus on contracting your quads at the top of the re, hold for 3 seconds 
- lower your legs with control back to the bent position
- if you are feeling this in your knees, the weight you are using is likely too heavy

Leg Extensions

Compound Set

Rep Count: 25R
Tempo: steady

Set Up: 
- lie on the ground in a supine position [chest up] 
- bend your legs and push the bottoms of your feet together, knees should be spread wide
- squeeze your glutes, pull belly button to spine and brace
- position a dumbbell on your hips and use your hands to lightly hold it in place
- tuck your chin  

Execution: 
- drive the bottoms of your feet together and raise your hips off the ground
- extend your hips up as far as you are able [full extension at the top of the rep] and contract your glutes at the top
- lower your hips back to tap the ground with control

Weighted Frog Pumps

Rep Range: 6-8R 
Tempo: 3 second slow eccentric 
Modification: smith machine squat, leg press, front squat/goblet squat

*play around with positioning of your feet on the platform here. If this is a new position for you, go with no weight and move slow as you test the movement pattern

Set Up: 
- set up facing reverse on the hack squat machine
- use a wider than hip width stance, toes forward or just slightly out
- tuck your chin and press your forehead into the pad
- pull on the handles with each hand, push your traps into the pads
- squeeze your glutes, pull belly button to spine and brace 

Execution: 
- screw your feet into the platform, push your hips back, and bend your knees 
- use a 3 second eccentric to lower into a full squat [90 degrees or below] 
- extend your legs, drive your hips in, and press up into a standing position again 
- contract your glutes/quads

Wide Stance Reverse Hack Squat

Rep Range: 8-10R
Tempo: 3 second slow negative 
Modification: use tight band or control your ROM with a bench in front of you, OR med ball hamstring curls or hamstring walk outs

Set Up: 
- attach a large loop band to the pull up bar attached to the barbell rack, or really any bar that is positioned high and can hold your body weight. 
- position a barbell on the ground inside the rack, loaded, to hold your feet in place
*I simply load the barbell and position it inside the rack so it is against the rack and I am able to pull against it with my feet hooked underneath. 
- grab the band with both hands [supinated grip] and pull it over your head
- lock the band into to place under your shoulders/chest by tucking the elbows to your sides and pinning them there. 
- get down onto your knees [use a mat to pad the knees]
- hook your feet underneath the barbell so the backs of your ankles are pushing up against the bar. [the bar should not move]
- push your hips forward and contract your glutes to hold a brace
- keep your palms open and facing forward for assistance at the bottom of the rep

Execution:
- use your hamstrings to control the movement as you begin to lower your chest towards the ground
- lower yourself to the ground, or as far down as you are able, while keeping tension in the hamstrings. 
- push off of your hands and use the momentum to lift your torso back into the upright position.
- contract your hamstrings at the top of the rep. 

* you should feel the band assisting you throughout just enough to help you control the movement, the band should not be doing all the work. Using the band should give you more ability to hit further ROM and produce more tension on the hamstrings.

Band Assisted Nordic Curls

Rep Count: 25R
Tempo: steady 
Modification: air squat

Set Up: 
- use a large loop band and loop it around a rack or sturdy pole
- face the rack and loop each end of the band around your legs so each side is secured behind your knees
- step back until you can feel the tension of the band actively pulling you forward
- take a stance just inside hip width
- extend your arms forward for balance and stability 

Execution: 
- keep a neutral spine and bend your knees as you allow the band to pull your knees forward, towards your toes
- lower into a full squat [90 degrees or below]
- drive your feet through the ground and press your knees back against the band as you extend your legs and stand
- contract your quads at the top of the rep
- keep your chest upright and spine neutral throughout each rep
- your knees should follow the direction of your toes each rep

Spanish Squat

3/2 Quads, Glutes, Hamstrings .

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 ❤️‍🔥❤️‍🔥❤️‍🔥

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!!

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

Kody Young

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

3/2 Quads, Glutes, Hamstrings .

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