Name: Playbook - Sam Sweeney - 3/23 Quads, Glutes, Hamstrings
Uploaded: 2024-03-04T17:09:27.688Z
Duration: 75 min
Description: 3/23 Quads, Glutes, Hamstrings

Flav

Jello legs 🦵 but that means it was a KICKA$$ workout!

Christina

Megan

Had to cut my workout short but I still feel beat 🥴

This split was amazing!! Loved it so much, can't wait to start the next split. My progress in lunges from hating it to feeling stronger and stable (and still hating it a little 😂) makes me feel like a badass. Thanks so much Sam!!!

Awesome last leg day for this split!! 🔥🔥🔥

Stephanie

That was a spicy one ❤️‍🔥 legs and glutes are feeling tired but strong!!

Anna

Dominique

This and last split need to make a come back. I could do them infinitely for the rest of my life for reals

Meghan

Marla Sagatelian

Rebecca

yangBAE

Judith Harris

I wanted to suggest the ability to add weight and reps as we mark things off and boom! It’s now here. Love it

Ashley

Anna Claire

Lisa

Lakshmi Neelesh Nimmagadda

Rachael Milbrook

Great one! Got stronger! 💪🏻😅💪🏻

Marsha Ross

Once again, those last burnout sets killed me! 🥵🤘🏻🔥

Alicia Heier

Way to end the last leg day of this split on a high note 🔥

Deja

Michelle Zabin

Super hard, but my legs thank you 💪🏻😂😂😂

Audi

Dedra

One of my favs that’s for sure 🔥🫶🏻

Brandi

Paige

Stellar leg day as always!!  Can’t wait to see what next program has in store for us!

Jennifer

Amie

Missy

definitely not going to be able to walk tomorrow 😮‍💨

Madi

Sharon

Lacey

Courtney

NATASHA

Amazing end to a great split🫶🏻🙌🏻

Kashay Sullivan

Kelli Coffey

Sooo good! Really loving these last few weeks!!! 🔥🔥🔥🔥

I keep saying every Thursday is the hardest leg day I’ve ever done, and I’m going to go ahead and say that again today! That triset 😮‍💨😮‍💨😮‍💨😮‍💨

Maria Zenz

I needed this today .. pms kicking my butt , moody , but a great sweat helps 🔥😮‍💨

Porchia

Susanne Buie

Paula

Natasha

This is exactly what I needed today: to push into discomfort. Thank you, Sam 🔥

Rachel

Tasha

Rack runsssssssssss😮‍💨😮‍💨😮‍💨

Megan Laudick

Happy Thusday! 

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.

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. Barbell Back Squat: 3S/4-6R w/ pause DROP 10R pulsing reps [3 second pause at the bottom of first 4-6R]
3b. Lying Hamstring Curls: 3S/8-10R [5 second hold at the top] 
3c. Banded Hip Hinge: 3S/30R [10R wide stance + 10R mid stance + 10R narrow stance] 

4. Heels Elevated Goblet Hold Spanish Squat: 4S/6-8R [4 second eccentric] 

5. Dumbbell Deficit Alternating Step Back Lunge: 4S/10-12R total 

6. Burnout: Leg Extension Rack Run: 1S/FAILURE

3/23 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: 14-16R 
*4-6R w/ pause DROP 10R pulsing reps
*drop the weight by 20-50% on drop set
Tempo: 3 second pause at the bottom of first 4-6R, steady pulsing reps on drop set
Modification: leg press or hack squat/pendulum squat machine 

Set Up: 
- position the bar at ~shoulder level or just below
- grip the bar just outside shoulder width (grip will depend on your personal mobility- closer to the center the better)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- organize your spine by squeezing your glutes, pull belly button to spine, and drive your ribs down
- activate your lats by pulling the bar into your traps and stand up as you lift the barbell off the rack
*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 gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core
- push your hips back, bend your knees [and push them out- screw feet into the ground] as you lower into a squat
- lower into a full range of motion squat [90 degrees or below]
- pause for 3 seconds on your first 4-6R
- drive your knees out and press feet through the floor as you extend your legs
- snap your hips in and return to the upright and standing position
- exhale at the top of the rep and reset your breath
** after completing your first 4-6R with pause, drop the weight by 20-50% and complete 10 pulsing reps
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes 
- the bar should travel in a straight line up and down as you lower and press

Barbell Back Squat

Rep Range: 8-10R
Tempo: 5 second pause at the top of each rep 
Modification: dumbbell hamstring curls

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 and hold for 5 seconds at the top of the rep 
- lower with control until your legs are fully extended

Lying Hamstring Curls

Rep Count: 30R
*10R wide stance + 10R mid stance + 10R narrow stance
Tempo: steady 
Modification: dumbbell front hold hip hinge

Set Up: 
- position one side of the band on the ground below you
- step on the band with a wide stance, wider than hip width
- pin the band between the ground and your foot 
- squeeze your glutes, pull belly button to spine, and brace
- pull the other side of the band up and over your high back/traps [not your neck]
- grip each side of the band with your hands to help buffer the tension on your neck if needed
- squeeze your elbows to your sides and keep a stiff torso

Execution: 
- push your hips straight back towards the wall behind you 
- lower your torso towards the ground 
- bend your knees just slightly as you lower your chest to face the ground at the bottom of the rep 
- drive your hips in and extend your legs
- lift your torso and return to the upright and standing position 
- contract your glutes and hamstrings 
- complete 10R in a wide stance
- move into a mid stance and complete 10R more
- and finally complete 10R with a narrow stance, feet touching

Banded Hip Hinge

Triset

Rep Range: 6-8R
Tempo: 4 seconds eccentric 
Modification: no heel elevation 

Set Up: 
- loop a large loop band around the mid point of the machine or rack
- place a wedge in front of the band for you to elevate your heels [feel free to use small plates to elevate your heels if needed] 
- stand in front of the band and facing the band
- loop each end of the band around the back of each knee
- grip a dumbbell in both hands, goblet hold 
- step away from the rack and elevate your heels on the wedge behind you
- squeeze your glutes, pull belly button to spine and brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- push your hips back and bend your knees in the direction of your toes
- use a 4 second eccentric to allow the band to pull your knees forward as you lower into a squat
- keep an upright torso and lower into a full ROM squat 
- keep feet planted on the wedge
- extend your legs and press yourself back up into the standing position 
- contract your quads and glutes at the top of the rep

Heels Elevated Goblet Hold Spanish Squat

Rep Range: 10-12R total  
Tempo: steady 
Modification: no deficit 

Set Up: 
- stack 1-2 plates on the ground or use a low platform
- grip a dumbbell in each hand, lock your arms by your sides
- contract you lats to keep the dumbbells close to your sides
- step both feet on top of the platform
- squeeze your glutes, pull belly button to spine and brace
- keep a neutral head, neck, and spine 

Execution: 
- keep one foot planted on top of the platform, grip the platform with your feet
- lift the other foot off the platform and step your foot back behind you
- plant the ball of your foot on the ground
- bend both your front and back knee and lower into a lunge position 
- the goal is to have your back knee pass the height of the platform as you lower, this will give you increased range of motion in this movement 
- extend both legs and step your back leg forward and to meet your other foot at the top of the rep 
- contract glutes, and quads
- alternate stepping each foot back behind you 
- keep a steady pace

Dumbbell Deficit Alternating Step Back Lunge

Rep Count: FAILURE
Tempo: steady 
Modification: dumbbell leg extension 

*begin at a weight you know you are able to lift for 5 full reps

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

Burnout: Leg Extension Rack Run

3/23 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

Audry

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

Kody Young

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

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

First gym workout in forever and it was the pump I needed!

3/23 Quads, Glutes, Hamstrings

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