Name: Playbook - Sam Sweeney - 3/20 Glutes, Hamstrings, Quads, Calves
Uploaded: 2024-03-04T17:09:27.677Z
Duration: 75 min
Description: 3/20 Glutes, Hamstrings, Quads, Calves

Flav

Natasha

What an amazing last glute day for this split 🔥💃 was sweating from beginning to end 🥵

Jennifer Glenn

Whew!! Late night workout but much needed.

Kody Young

After a 13 hour work day I didn’t have the Zerchers left in the tank but man, the rest was 🤩🤩🤩

Meghan

I used to hate RDLs, but with the strength and mobility progress I’ve made during this split, I’m truly loving them now and my whole posterior chain is happy 😊

Megan

Frimit Davis

Saved the best for last, that’s for sure!!   Awesome split   Glutes are 🔥🔥

Stephanie

Malan wu

Emilie

Amber

Heather

This might have been the hardest, best leg day ever 🔥

Nicole

Taylor Pedmo

Kirsten

Amanda Giles

Becky

Daniyel f

Mike

yangBAE

Lilly

Kanchan

Me telling myself the paused BSSs won’t be THAT bad 🤥🤥🤥

Audry

You KILLED it with this workout. 💪🏼

Taylor Willman

Rachael Milbrook

I’m 100% sure I will be unbelievably sore tomorrow 💪🏻🔥

Corrine

Dedra

Brutal leg workout but in a good way. Hit a PR on hip thrusts at 265 🔥

Deja

That triset was 10000% a challenge on its own!!! My legs were throbbing with muscle growth!! 🙌🏻🙌🏻💪🏼✨

Kelsey

That last hamstring burnout set had me dying! 🥵 Soo good!!

Alicia Heier

What was that workout?! Holy sweet 5lb baby Jesus! That was a hot one! If Sam was trying to make us whisper wtf under our breaths it worked! I had to brace myself walking out of the gym 😂

DeAnna

Brandi

Rachel

Marla Sagatelian

I haven’t felt my legs shake like that in a little bit

Morgan

Amie

Gabriela

Tiffany

Jennifer

Rebecca

I’m so sad that this split is ending 😭😭😭 this has been my favorite so far 🔥 Excited to see what is next

Kate

Dang, I loved todays workout 💪🏻🔥

Channing

Judith Harris

Another fire leg sesssh. Quads are looking good 🤩

Courtney

Ouch that Triset and Burnout 🔥🔥😩😩

gloria

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 Hip Thrust: 5S/5R 

2. Goblet Squat: 4S/8-10R

Triset: 
3a. Bulgarian Split Squat: 3S/4-6R w/ pause DROP 10R pulses [3 sec pause at the bottom of first 4-6R] 
3b. Leg Extensions [banded optional]: 3S/8-10R [5 sec pause at the top of each rep] 
3c. Bodyweight Deficit Calf Raise: 3S/30R

4. Double Kettlebell Deficit Romanian Deadlift [wide stance]: 4S/6-8R [4 second eccentric] 

5. Zercher Squat: 4S/10-12R

6. Burnout: Lying Hamstring Curl Machine Rack Run

3/20 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 total
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: steady, power
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 until you feel a full stretch in your glutes

Barbell Hip Thrust

Rep Range: 8-10R 
Tempo: steady, power

Set Up: 
- grip a dumbbell with both hands in a goblet hold. 
- hold the dumbbell at your chest and lock your elbows in at your sides
- keep your chest upright and facing forward
- get into a hip with stance, plant feet firmly on the ground
- drive ribs down and brace in your trunk. 

Execution: 
- bend your knees and allow them to move towards your toes as you push your hips back and lower into a full squat. 
- lower to at least 90 degrees [full ROM for you]
- drive your feet through the ground and press up into the standing position

Dumbbell Goblet Squat

Rep Range: 14-16R total each side
*4-6R w/ pause DROP 10R bodyweight
Tempo: 3 second pause at the bottom of first 4-6R, pulsing reps on bodyweight drop set each side
Modification: stationary lunges

*I used the barbell/rack for my bss stand, you can use a bench or low box of course .

Set Up:
- grip a dumbbell in each hand
- stand 1-2 steps away from a barbell on rack/bench/box, facing away 
- squeeze your glutes, pull belly button to spine and brace
- tuck your chin and keep a neutral head, neck, spine 
- bend one leg and elevate your foot on the barbell/bench/box behind you 
- plant the other foot on the ground, toes forward 
- contract your lats and pin the dumbbells to your sides 

Execution:
- push your hips back and bend your front leg
- allow your knee to follow in the direction of your toes and lower into a split squat potion [~90 degree bend or just below]
- pause at the bottom of the rep for 3 seconds 
- extend your front leg and press back up into the start position
- contract your quads and glutes 
- complete 4-6R with dumbbells+pauses before dropping the weight and completing 10 bodyweight pulsing reps

Bulgarian Split Squat

Rep Range: 8-10R 
Tempo: 5 second pause at the top 
Modification: dumbbell , banded, or cable leg extensions 

*banded machine extension is optional

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 rep, hold for 5 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

Rep Count: 30R
Tempo: steady, quick 
Modification: no deficit

Set Up: 
- position a plate or low platform on the ground 
- step the balls of your feet on top of the plate, allow your heels to hang off the plate
- reach in front of you to grip the machine or wall for support 
- squeeze your glutes, pull belly button to spine and center your head over your shoulders
- keep a braced neutral position 

Execution: 
- drive the balls of your feet into the plate and lift your heels off the ground 
- when your heels are lifted as high as you are able, contract your calves
- contract your calves 
- keep the balls of your feet connected to the plate and lower your heels to tap the floor again

Bodyweight Deficit Calf Raise

Triset

Rep Range: 6-8R
Tempo: 4 second eccentric 
Modification: no deficit

Set Up:
- stack 1-2 plates on the ground about 1’ apart [wide enough to lower two kettlebells between] 
- grip two kettlebells with a neutral grip
- step each foot on top of each platform, feet in a wide stance, toes forward 
- extend your arms down in front of your body
- contract your lats and keep the weight close to your body
- squeeze your glutes, pull belly button to spine and brace 
- tuck your chin and keep a neutral head, neck, spine

Execution:
- push your hips straight back
- use a 4 second eccentric to bend your torso forward and lower the kettlebells towards the ground in between the plates 
- as the kettlebells pass your knees, bend them just slightly and continue to lower the KBs past the height of the plates [greater ROM] 
- keep a flat back at the bottom of the rep, chin tucked 
- extend your legs, drive your hips in, and lift your torso back to the upright position 
- squeeze your glutes and hamstrings at the top

Double Kettlebell Deficit Romanian Deadlift

Rep Range: 10-12R
Tempo: steady 
Modification: front racked, zombie, or back squat

*use a towel or hip thrust pad to cushion the bar in your arms if needed

Set Up:
- rack the bar at hip height 
- step up to the bar, feet under the bar
- squeeze your glutes, pull belly button to spine and brace
- push your hips back and bend your knees slightly
- lean your chest into the bar, wrap your arms under the bar
- position the bar in the crease if your arms 
- cross cross your palms and squeeze your elbows in close by your sides
- lift your chest so it is facing forward 
- stand and un rack the barbell
- step away from the rack ~3 steps 
- get into a hip width stance, toes forward or slightly out 

Execution:
- push your hips back, bend your knees [think about screwing your feet into the ground- knees out] 
- lower into a full rom squat, 90 degrees or slightly below 
- extend your legs and drive your hips in
- return to the standing position
- contract your glutes, quads at the top
- keep chest up throughout each rep

Zercher Squat

Rep Count: FAILURE
Tempo: quick, steady
Modification: decline or flat bench  dumbbell hamstring curl rack run

*start with a weight you know you can lift for 5 full reps 

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 the forearms into the pad, this will help keep the hips down throughout each rep. 
- begin with legs extended 

Execution: 
- flex your ankles and curl the weight up until pad reaches the hamstrings. 
- contract the hamstrings
- lower with control until your legs are fully extended
- repeat until failure on each weight- complete as many reps as you can with good form

Burnout: Lying Hamstring Curl Machine Rack Run

3/20 Glutes, Hamstrings, Quads, Calves

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

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!

Katie

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

3/20 Glutes, Hamstrings, Quads, Calves

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