Name: Playbook - Sam Sweeney - 3/31 Glutes, Quads, Core
Uploaded: 2024-03-04T17:09:27.714Z
Duration: 70 min
Description: 3/31 Glutes, Quads, Core

Christina

yangBAE

Solid end to a strong week! Officially my favorite split yet! Also, hit 190 for my hip thrusts, so next week, feeling ready to try 200!!! 🤩

Megan

Liked this one - would love to see more glute isolation exercises

Grace

I'm convinced the theme of this new split is short but deadly because I was like okay it'll be a short workout but man I was sweating and dying the whole time 😂 love it though!! 🔥

Vanessa

One of my favourite workouts!! Loved this one

Nicole

Julie

Love love love the mix of glutes and core. Also love that these workouts are the perfect length!

Audry

Cori

Kelsey

Kayla

Laura Arellano

Just wasn’t stoked on this one! Loved the power of the rest of the week

Kelli Coffey

Mia Arrowsmith

Audi

Three leg days is amazing! I may not be saying that as the workouts increase but right now this is 💥 for me!!

Shannon

Rachael Milbrook

Bridge thrusts are not my fav but I improvised 🤷🏼‍♀️

Corrine

The glute bridge wasn’t my favorite, but I’ll just sub for hip thrust or try a dumbbell. But everything else was 🔥

Bree

Perfect third leg day. Glutes are FIRED UP. So stoked for this split

Katie

Felt like I couldn’t get my glutes to fire today so it was an ok day. But still went after it! Think I’m gonna like 3 leg days!

DeAnna

Annie

Felt real good! Need to work on those banded hip thrusts, couldn’t feel my butt or it was numb haha 😂 ☠️

Brandi

Made it through the first week!! Ready for what’s to come next week!! LETS GOOOOO TEAM

Morgan

Christen

Nice one. Could not figure out the incline bench crunches though 😳 Can’t believe I made it through leg day 3 💕🎉

Kayleigh B

Tiffany

Lisa

Those 8 sets of Goblet Squats were 🔥! 🤘🏻

Alicia Heier

Lacey

Keri

Michelle Zabin

Michele

Maria Zenz

I felt this 3rd leg day really hard! Whew

Jessica

Sandy

Porchia

Jenn

Stephanie

Paula

I didn’t think I could do a 3 day leg week…but it’s amazing!

Victoria

Kristie

Good end for my first week of this split i can see improvement in my strength and able to push my boundaries a little 🔥🔥

Lakshmi Neelesh Nimmagadda

Kicked my butt...literally! I haven't sweat this much in so long! 🔥❤️

Kyrie

Happy Friday!

Goal of the split: To build starting strength, momentum from a dead stopped position, in primary movements with a heavy focus on lower body strength and glute growth.

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]

*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, Core

Pre Training Warm Up and Mobility: 
*Choose one lower body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1. Activation: Glute Focused Hyperextensions: 2S/30R 

2. Barbell Glute Bridge: 4S/8-10R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Wide Stance Front Box Goblet Squat: 8S/6-8R 
[begin with a manageable weight for 8R, increase weight each set for your first 3-4 sets. Work up to a heavy 6R on your 4th set. Decrease weight each set back to your start weight on sets 5-8]

Compound Set: 
4a. Cable Kickback: 3S/10-12R each side 
4b. Hollow Hold Banded Abductions: 3S/16-20R

Superset: 
5a. Kneeling Banded Hip Thrust: 3S/15R [15 second hold at the top of the final rep each set] 
5b. Incline Bench Curl Up: 3S/15R [15 second hold at the top of your final rep, each set]

3/31 Training Day Overview

Rep Count: 30R
Tempo: steady 
Modification: bench reverse hypers

Set Up: 
- position the pad of the hyper bench about 1-2” below your hip bones
- set up on the platform so you feet are positioned at the edge of the platform, toes forward or slightly out
- press your hips into the pad
- squeeze your glutes, pull belly button to spine and brace
- cross your hands over your chest and round your upper back just slightly [if needed to put your pelvis in a better position for you to feel your glutes activate] 
- tuck your chin 

Execution: 
- think about screwing your feet into the platform [externally rotating your knees out] 
- use your glutes to lift your torso away from the ground 
- raise your torso to a straight line with your lower body 
- contract your glutes at the top of the rep 
- lower your torso with control back towards the ground

Activation: Glute Focused Hyperextensions

Warm Up Sets: 1-2S
Rep Range: 8-10R
Tempo: explosive concentric
Modification: dumbbell glute bridge

Set Up: 
- load a barbell with rubber plates [rubber plates will allow you to roll the barbell over your hips much easier]
- sit on the ground in front of the barbell, extend your legs straight out
- sit upright, pull belly button to spine and brace
- grip the barbell, shoulder width, pronated grip
- roll the barbell over your hips
- bend your legs and plant your feet on the ground, heels under your knees
- push down on the bar to secure it to your hips, squeeze your glutes and brace to set your pelvis in a neutral position 
- tuck your chin

Execution: 
- lift your glutes off the ground
- lift hips into full extension, contract your glutes/hamstrings 
- lower your glutes back to tap the ground, come to a dead stop
- keep chin tucked

Primary: Barbell Glute Bridge

Rep Count: 6-8R 
*begin with a manageable weight that you can hit for 8R. Add weight each set on your first 4 sets until you hit a heavy 6R. Decrease weight each set back to your start weight on your final 5-8 sets. 

Tempo: steady 

*30-60 second rest

Set Up: 
- stack plates, or use a bench for your platform in front 
- pick up a dumbbell and set one head of the dumbbell at the edge of the bench or platform in front of you
- take a hip width stance directly in front of the bench, toes lined up to either side of the bench/platform 
- squeeze your glutes, pull belly button to spine and brace 
- push your hips back and bend your knees to lower into a squat position 
- while in the squat position, grip the head of the dumbbell directly in front of you
- dumbbell should be at chest level, hug your elbows in by your sides 
- tuck your chin, keep your chest upright and facing forward 

Execution: 
- extend your legs and think about pressing the ground away from you as you lift the dumbbell into a standing position [from dead start position] 
- squeeze your glutes and quads at the top of the rep
- push your hips back, bend your knees and lower into a squat position again 
- lower until the bottom head of the dumbbell rests on the bench or platform again- dead start position 
- keep control and make sure to choose a depth of box/platform that fits you/your mobility and strength

Wide Stance Front Box Goblet Squat

Rep Range: 10-12R each side 
Tempo: steady 
Modification: banded kickback

Set Up: 
- attach the single arm handle [or kickback attachment] to one side of the cable and position it low
- step in front of the cable 
- attach the handle to your mid foot or heel 
- squeeze your glutes, pull belly button to spine and brace
- push your hips back, bend your torso forward and grip the cable rack in front of you for support 
- keep a neutral head, neck and spine 
- plant your non working foot firmly on the ground
- bend your other leg and begin with your knee towards your chest

Execution: 
- extend your leg and kick the cable straight back 
- when your heel is in line with your glutes, contract your glutes 
- bend your knee, guide it towards your chest again, and lower the cable with control again 
- complete all reps with control before moving to the next side

Cable Kickback

Rep Range: 16-20R
Tempo: steady 
Modification: no band

Set up: 
- position a band around your knees, just above
- lie on the ground in a supine position
- extend your legs out straight, point your toes
- extend your arms overhead or keep them off the ground but extended down by your sides 
- squeeze your glutes, pull belly button to spine, and brace
- lift your legs and upper back off the ground [tuck your chin and keep your gaze on the ceiling] 

Execution: 
- hold the ‘hollow’ position 
- drive your knees out away from the midline, against the tension of the band
- contract your core and glutes
- allow legs to pulse back to the center again but keep feet off the ground
- keep a steady pace of ‘flutter’ reps
- the higher your legs, the less difficult to hold the brace in your core

Hollow Hold Banded Abduction Flutters

Compound Set

Rep Range: 15R 
Tempo: 15 second hold at the top of final rep, each set
Modification: cable pull through

Set Up: 
- loop a band low around a rack or machine 
- stand in front of the band and face away
- step through the band and position it across your hips
- get down into a kneeling position 
- squeeze your glutes, pull belly button to spine and brace
- tuck your chin and extend. Your arms out in front of you or criss cross them over your chest
- begin with your glutes seated back on your heels 

Execution: 
- drive your hips in, forward, against the tension of the band
- when you reach full hip extension, contract your glutes at the top of the rep 
- push your hips back and lower your glutes back to rest on your heels again 
- keep tension in your hips/glutes to create power in the thrust motion

Banded Kneeling Hip Thrust

Rep Count: 15R
Tempo: 15 second hold at the top of final rep, each set
Modification: reverse crunch

Set Up: 
- set your bench to 60-70 degree incline 
- sit on the incline bench, press your back into the pad
- bend your arms and reach them to grip the top of the bench behind you
- squeeze your elbows in to the side of your head, contract your lats and create tension 
- squeeze your glutes, pull belly button to spine and brace
- lift your feet off the ground, bend your legs and drive your knees towards your chest

Execution: 
- with a tight grip on the bench behind you, use your lats and core to lift your lower back/glutes off the bench
- curl up and drive your knees towards your chest
- contract your core
- lower your glutes/lower back to the bench with control 
- keep chin tucked

Incline Bench Curl Up

3/31 Glutes, Quads, Core

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

Those alternating steps ups kicked my a$$ 🔥

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

Yanely

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

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!

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!

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!

3/31 Glutes, Quads, Core

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