Name: Playbook - Sam Sweeney - 3/21 Quads and Glutes
Uploaded: 2024-03-21T00:43:05.122Z
Duration: 75 min
Description: 3/21 Quads and Glutes

Wow! All the variations! Such a great workout! ❤️🔥

Laura

Micaela

The quad focus was REAL!! So much intense isolation and I loved it. Exactly the burn I needed today ❤️‍🔥

Megan

Delilah

Thanks again for listing appropriate modifications!

Michelle Zabin

Standing Single leg extensions were tough but I really liked them!!

Yanely

7 reps in the banded spanish squat pulses and I was dead 😂😂

Serena

Almost didn’t get through this one. Brutal. Loved it.

Audry

Kaila

Jenna

Jacquelyn Reiser

Libby

Kimmy

Olivia

Vonny

Deena

Those glute bridges have a SNEAKY little burn 😅

Emily

Carly

Alexis

Denise Hofer

Brooke

Taylor Willman

Ashley

Look what you made me do 😂🫱🏼‍🫲🏽💪🏼

Alexandra

Jesus that was rough. ♥️🦵🏾🦵🏾♥️

Kiki

I couldn’t feel my quad after Spanish squat..🔥 super challenging leg day!

Erisa

Julie Lindsey

My range of motion was very limited on the pistol squats and the single leg quad extensions. I would love some tips in the commentary next time on how to improve range of motion throughout the split!

Amber

Morgan

Lacey

Lorena

Ouch!!! legs are so pumped and shaky! 🔥🔥🔥

Mia Arrowsmith

Juana

I thought I saw angels swooping down from heaven to save me from that. It was a tough one, but that’s how we grow. 😆🪽🪽🪽🪽

Nicole

Regina

Today felt hard on my body! I blame lack of sleep on this one but I powered through and got it done

Porchia

Bree

Aimee

🦵🔥💥quad juice explosion 💥🔥🦵

Chelsey

Gonna feel that one later 😅💀🩷🔥

Natasha

Kristen

Megan Laudick

Kristin Ritter

I think that was the hardest quad day I’ve ever done with u!🔥

Jamie

Ruby Smith

Happy Thursday!

Week 3 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. 1 1/4R Heels Elevated Front Squat: 8S/5R *every 20 seconds* [2 second pause at the bottom of each rep]

4. Deficit Dumbbell Glute Bridge: 5S/6R drop 12R [3 second eccentric on your first 6 reps, steady tempo on drop set- drop the weight by 20-50% on drop set]

5. Single Leg Standing Cable Leg Extensions: 4S/8-10R each side [3 second hold at the top of each rep] 

6. Banded Spanish Squat Pulses: 3S/30R

3/21 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 
*1R + 1/4R= 1 full rep 
*every 20 seconds
Tempo: steady 
Modification: heels elevated goblet squat 

Set Up: 
- place a wedge centered behind the barbell rack [or use small plates to elevate your heels]
- rack your barbell at shoulder height or just below
- step behind the barbell
- grip the bar with a pronated grip, shoulder width apart
- step your feet under the bar 
- rotate your elbows under the bar until they are pointing forward- keep your elbows high and in line with your front delts 
- pull the bar into your high chest, front delts
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 
- lift the bar from the rack 
- step back and elevate both heels on the wedge, hip width or slightly wider stance
- glue your feet to the wedge
- keep your torso tall, chest facing forward

Execution: 
- push your hips back and bend your knees, allow your knees to move forward over your toes
- lower into a full front squat position, chest upright, elbows high and in line with your front delts securing the bar 
- drive your feet through the wedge, extend your legs, and press up only 1/4 rep, pulsing motion
- lower into a full squat position again, hip crease below knees
- extend your legs and drive your hips in 
- press yourself all the way up into the standing position again 
- squeeze your glutes, contract your quads at the top of the rep 
- keep your knees from caving throughout each rep
- keep torso tall, elbows forward

1 1/4R Heels Elevated Front Squat

Rep Count: 6R drop 12R
*18 reps total 
*drop the weight by 20-50% on drop set
Tempo: 3 second eccentric on first 6 reps, steady tempo on final 12 reps
Modification: glute bridge with no deficit [w/ or w/out feet elevated] 

Set Up: 
- place two benches a couple of feet apart from one another [adjust the distance of the benches to fit you] 
- sit on the ground in front of one of the benches, feet facing the other
- press your mid back into the bench behind you
- place a dumbbell across your hips, grip it lightly on each side to hold it in place
- squeeze your glutes, pull belly button to spine, and set your brace
- press your back into the side of the bench behind you and bend your legs to elevate your feet on the bench 
- keep your legs bent at 90 degrees and begin with your hips below the height of the two benches
- tuck your chin 

Execution: 
- drive your heels into the top of the bench 
- press your back into the bench behind you
- raise your hips into full extension, hips should be higher than the height of the two benches
- contract your glutes at the top of the rep 
- lower your hips below the height of the two benches again with control

Deficit Dumbbell Glute Bridge

Rep Range: 8-10R each side
Tempo: 3 second hold at the top of each rep 
Modification: banded or machine single leg extension

Set Up: 
- attach a single arm handle or ankle attachment to one side of the cable and position it low
- position a bench or stabilizer in front of the cable to brace next to if needed
- step in front of the cable, facing away 
- loop the attachment around one ankle
- step away from the cable, glue your non working foot to the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your torso tall, neutral head, neck, and spine 
- bend your working leg and pin it at 90 degrees, knee in line with hip height
- flex your ankle and hold this position 

Execution: 
- extend your working leg straight out in front of you
- contract your quad at the top of the rep 
- keep your knee in line with your hip and bend your leg again as you lower the cable with control 
- keep your torso upright

Single Leg Standing Cable Leg Extension

Rep Count: 30R
Tempo: pulsing, steady 
Modification: air squat pulses 

Set Up: 
- loop a large loop band low around a rack 
- step in front of the rack, facing the band
- loop each end of the band around each knee 
- step away from the rack until you feel the tension of the band pull you forward
- glue your feet to the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your torso upright and head, neck, and spine neutral 

Execution 
- push your hips back and bend your knees
- allow the band to pull your knees forward, over your toes 
- lower into a full squat, hip crease in line with or below your knees
- extend your legs against the tension of the band and press up in a pulsing motion 
- keep tension in your quads
- keep your heels glued to the ground 
- keep chest facing forward

[Banded] Spanish Squat Pulses

3/21 Quads and Glutes

4/27 Full Body or Optional Rest Day

Ashlee

Jody

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

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

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!!

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

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

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

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 ❤️

3/21 Quads and Glutes

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