Name: Playbook - Sam Sweeney - 3/28 Quads and Glutes
Uploaded: 2024-03-25T01:15:10.900Z
Duration: 75 min
Description: 3/28 Quads and Glutes

I got cocky with those sissys and it put me in my place 😤

Jemme

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

Kody Young

Jennifer

Meghan

Karen

It’s wild how just elevating your heels adds so much intensity! My quads were shaking, and this workout left me feeling strong AF!!!!

Megan

Some substitutions necessary, but all good!🔥  Still not a fan of triple drop sets.😔

Michelle Zabin

One of those leg days when I don't know if these are sweat or tears on my face 😂😭☠️

Had to cut it short but whoa that was harder than it reads

Yanely

Delilah

Julia Bourguignon

Serena

The hip thrusts were pure misery. I was toast after those 😂

Erika

Libby

Kendra

Amber

Vonny

Talia Prideaux

Kimmy

I didn’t want to go to the gym today but I did and now I feel great:)

Katerina

Madison

Jessica Schumacher

I usually don't have time for every set so I skip goblet /heels elevated squats... I didn't this time and loved the addition

Manda

Taylor Willman

Alicia Heier

Reggie

I walked funny after this session 😂🤣

Jody

Lorena

Shelly

🔥🔥 finally seeing some baby growth in my quads after hip surgery 🥹

Kaila

Katie Burbige

That last ☝️ though 🥵 , but it’s worth every sweat! 🔥🔥🔥

Mia Arrowsmith

🤌🏼🤌🏼🤌🏼🤌🏼🤌🏼🤌🏼🤌🏼

Megan Laudick

Regina

First leg day of the week since my half marathon from Sunday … 🫠😤

Porchia

Morgan

Brooke

Rachel Seward

Kristin Ritter

Hello quads!! 🥵👋 🔥🌶️ ❤️‍🔥🥵

Alli

Kristen

Maria Zenz

Happy Thursday!

Week 4 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]: 4S/3-5R

2. Secondary: Pistol Squat [assisted, bodyweight, or weighted]: 4S/6-8R each side

3/28 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: 3-5R 
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: 6-8R 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 Range: 10-12R 
Tempo: 2 second hold at the top of each rep 
Modification: dumbbell hip thrust

Set Up:
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- place the barbell on the ground in front of a flat bench 
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench, legs facing the bar
- extend your legs out and roll the loaded barbell over your hips
- with the barbell in line with your hips, bend your knees
- plant your feet firmly on the ground so your heels are under your knees [tripod feet- connect the base of the big toe, little toe, and heel to the ground]
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips
- squeeze your glutes, pull belly button to spine, and brace
- contract your lats and keep a tight grip on the bar
- keep a neutral spine 

Execution: 
- drive your feet through the ground, and lift the barbell resting across your hips into full extension 
- 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 Count: 10R
*every 30 seconds
Tempo: steady 
Modification: heels elevated goblet squat

*if you don’t have a landmine attachment, position one end of the barbell in the corner of a rack or room. Pad the corner with a towel if needed. 

Set Up: 
- position one end of the barbell in the landmine attachment
- step to the free end of the barbell and load it with appropriate weight 
- position a wedge under the free end of the barbell 
- face the loaded end of the barbell and grip the end of the bar with both hands
- lift the end of the bar to your chest in a goblet hold, squeeze your elbows by your sides to secure the bar in place
- step your feet on the wedge so your heels are elevated, shoulder width apart
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your ribs and keep a neutral head, neck, and spine 

Execution: 
- push your hips back and bend your legs
- allow your knees to follow in the direction of your toes
- keep an upright torso and lower into a full squat position- hip crease at or below your knees
- extend your legs and drive your hips in 
- press up into the standing position again 
- contract your quads and glutes at the top of the rep 
- keep a tight grip on the bar

Landmine Heels Elevated Goblet Squat

Rep Range: 6-8R each side
Tempo: 3 second eccentric 
Modification: banded or cable single 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 
- pull belly button to spine, drive your ribs down, and brace 
- tuck your chin 

Execution:
- keep one leg bent, flex your ankle on the other leg and keep your ankle glued to the pad
- extend your leg straight and lift the pad
- when you reach full extension, contract your quad
- bend your leg and lower the pad with control
- keep your glutes glued to the seat
- if you are feeling this in your knees, the weight you are using is likely too heavy or the positioning may be off

Single Leg Machine Leg Extensions

Rep Count: 5R drop 10R drop 5R
*20 reps total 
*drop the weight by 20-50% each drop set
Tempo: steady 
Modification: take band away [dumbbell squats]

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 
- grip a dumbbell in each hand, extend your arms and hold the dumbbells down by your sides
- 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 into a standing position again 
- keep tension in your quads
- keep your heels glued to the ground 
- keep chest facing forward

Dumbbell Weighted Spanish Squats

3/28 Quads and Glutes

Ashlee

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

Those alternating steps ups kicked my a$$ 🔥

Stephanie

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

Emily

4/20 Full Body or Optional Rest Day

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

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

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 🧡

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 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! 🔥

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

3/28 Quads and Glutes

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