Name: Playbook - Sam Sweeney - 3/31 Quads and Glutes
Uploaded: 2024-03-04T17:09:25.693Z
Duration: 65 min
Description: 3/31 Quads and Glutes

Good workout but took way longer than the other workouts

Katie

One of my favorite leg workouts in a long time!!

Cassie Gallo

Adriana

Flame on! Freakin phenomenal leg day!! 💥

Kody Young

alondra cabrera

Loved this one! Had no desire to workout today but now I’m feeling refreshed!!! 💥

Denise Hofer

Banded lunges had me hit muscle failure! 🤟🏾

Karla

Chris

Malani

Had more weight than I thought on the leg press the whole time

Emily

🦵 🔥 🦵 🔥 that one hit every leg and glute muscle in existence 🙌 also, that ‘keeping the elbow straight down’ cue for squats changed everything for my form! Leveling up!!!

Megan

Set a timer for 65 minutes and didn't make it to the last set today.

Amanda

Lisa

Ashley

The banded front heel elevated lunge should be used as a torture device. 🥵🥵

It was an amazing workout thank you Sweety ✨

Ashley Marie Garcia

Donalee

Veronica

Kyla

This past week feels so much more like the programming of yours I feel in love. Loved the workout

Brittney

Could only do half of this workout because of time constraints and I still totally got my butt kicked!!! Love leg days!!!

Jennifer

Kristy

Allie Caruso

Missy

Amanda Howell

Christian Arteaga

Soooo hard!!! 💪🏻💪🏻💪🏻💪🏻

Audi

Caitlin

The cossack squats🥵 really all of it, though!!! Sheesh!! ❤️‍🔥

Kirsten

Annely

Hayley Montelongo

Savannah

Heather

Lakshmi Neelesh Nimmagadda

I don’t think I’ll be walking well tomorrow! 🤣☠️💪🏻💥

Charis Gessel

legs were SHAKING by the end of this one 🔥🔥

Teagan

kelly

First workout back after being sick for a week and man am I feeling it 🥵

The teardrop was really feeling it today!!

Jessica Ramos

Michelle

Brianna Genie

🔥🔥🔥 🦵 🦵🦵🦵🦵🔥🔥🔥

Jane

Insane workout, but loved every minute of it!🔥🤪❤🙏

Mia Arrowsmith

AMAZING! I keep wanting to say “best leg day yet” but they get better every week! 🔥

Brittany

Janelle

Tammy

Kashay Sullivan

Happy Thursday! 

Hit the start now button, and check out “exercise 1” for the 3/31 written training day overview. [no video]

Suggested Accessory Equipment: glute loop, large loop band, wedge [or you can use a small plates] 

Warm Up: foam roll, lower body warm up and activation routine from app.

Quads and Glutes: 

1. Back Squat 5S/3-5R

2. Bulgarian Split Squat: 4S/6-8R 

Compound Set: 
3A. Leg Extensions: 4S/8-10R [2 second hold at the top of each rep] 
3B. Banded Front Heel Elevated Stationary Lunge: 4S/6-8R [3 second slow eccentric]

Compound Set: 
4A. High and Wide Stance Leg Press: 3S/8-10R 
4B. B Stance Dumbbell Hip Thrust: 3S/10-12R each side 

Compound Set: 
5A. Weighted Glute Hyperextension: 2S/20R 
5B. Goblet Cossack Squat: 2S/20R total [10R each side]

3/31 Training Day Overview

Warm Up Sets: 1-2
Rep Count: 3-5R
Tempo: steady, power
Modification: Dumbbell Squats [dumbbells at your sides]

Set Up: 
- set the bar at an appropriate height for you to set up underneath. 
- grip the bar wider than shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight grip 
- retract the scapula and squeeze as you pull yourself underneath the bar 
- position the bar on your back on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by pulling the bar into your traps and stand up as you un rack the barbell. 
*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)

Execution: 
- take a big, bracing breath 
- hinge at the hips, keep the chest high, bend your knees and push them out 
- lower into a full range of motion squat [90 degrees or below]
- drive your feet through the floor and press up
- snap your hips in and return to the standing position. 
- keep your chest up and knees in line with your toes. 
- bar should travel in a straight line

Back Squat

Rep Count: 6-8R each side 
Tempo: steady, power
Modification: no weight, stationary lunges [back foot on the ground]

Set Up: 
- use a bench or BSS stand [height is ideally at or below knee level] 
- step one foot forward 1-2 steps. 
- position the other foot up on the bench or stand [ankle flexed]
- hold a dumbbell in each hand and contract your lats to lock them in by your side
- chest facing forward. 

Execution: 
- bend the front leg and move the knee towards the toes [keep back leg bent, entire foot planted on the ground.]
- lower into a single leg squat position [90 bend in the front leg or just below] 
- drive your foot through the ground and press up 
- keep your torso upright and chest forward throughout each rep. 
- complete 8R each side

Bulgarian Split Squat

Rep Range: 8-10R 
Tempo: 2 second hold at the top of each rep 
Modification: dumbbell leg extensions

Set Up: 
- position yourself on the leg extension machine 
- press your back against the pad
- grip the handles on each side, pull yourself into the seat
- connect the pad to the crease of your ankles

Execution: 
- flex your ankles
- extend your legs 
- contract your quad at the top of the rep [in full extension]
- lower with control

Leg Extensions

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: no band, use a small plate to elevate the front heel instead of a wedge. 

Set Up: 
- loop a large loop band around a rack 
- position a wedge or plate out in front of the rack [the length of the band distance away or about 6ft]
- position the band behind one knee on one leg
- grip a dumbbell in each hand and position them down by your sides 
- step back behind the wedge or plate, facing the rack
- step into a split stance/lunge stance, and elevate your front foot’s heel up on the wedge/plate [the banded leg should be forward]

Execution: 
- keep your spine neutral and torso upright throughout the entire rep. 
- bend the both legs and allow the band to pull the front knee towards the toes as you lower. 
- keep your foot planted to the wedge/plate and lower until you reach full knee flexion [as low as you can drop while keeping the front heel glued down].
- drive your front knee back against the tension of the band, extend your legs, and press through your front foot as you return to an upright/standing position. 
- contract the quad of the front leg against the tension of the band at the top of the rep. [make sure to fully extend the front leg at the ton of each rep] 
- do all reps on one side before moving to the next side.

Banded Front Heel Elevated Stationary Lunge

Compound Set

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: wide sumo stance goblet squat, or front weighted landmine squat [feet wide] 

Set Up: 
- sit in the leg press machine, back pressed against the pad of the machine 
- position feet high and wide on the platform. [toes pointing slightly out]
- grip the handles with both hands and un rack the weight
- do not lock your knees out at the top, and pull yourself into the seat using the handles

Execution: 
-  bend both legs and move the knees towards your toes. 
- lower the platform until you reach full flexion at the knees [90 degrees or below, shins vertical at the bottom of the rep]
- press your feet through the platform and extend your legs
- do not lock out at the top of the rep.

High and Wide Stance Leg Press

Rep Range: 10-12R each side 
Tempo: slight pause at the top of each rep 
Modification: no glute loop 

Set Up: 
- position a glute loop band just above the knees
- sit on the ground in front of a flat bench and rest a dumbbell on your hips. [lightly keep hold of the dumbbell on your hips with both hands. ] 
- press your mid back against the bench and position 
- plant one foot on the ground and position the other foot in line with the toes of the flat foot
- drive the heel down and lift the toes on the assisting side. 
- push your knees out against the tension of the band. 

Execution: 
- drive down through the planted foot and the heel of the assisting foot. 
- raise your hips until they are in line with your knees and torso at the top of the rep [knees, hips, torso should make a straight line at the top of the rep]
- shins vertical at the top of the rep. 
- contract your glutes
- lower your hips with control until your glutes tap the floor or you reach a full stretch in the glutes. 
- complete all reps on one side before moving to the other side.

Glute Loop B Stance Dumbbell Hip Thrust

Rep Range: 20R 
Tempo: steady 
Modification: bench reverse hyperextensions or dumbbell weighted glute bridge

Set Up: 
- grip a plate or dumbbell with both hands
- position yourself on the hyperextension machine so the pad is about 2” below your hips. 
- point your toes out just slightly. 
- extend your arms and allow the weight to hang down in line with your chest. 
- push your mid back through your scapula and lock in a strong brace. 

Execution: 
- use your glutes to control the movement
- begin with chest facing the ground. 
- contract your glutes as you raise the torso
- lift the torso until you reach a full contraction in the glutes  [do not let the back hyperextend past the glutes. 
- lower with control, keeping your arms extended down towards the ground.

Weighted Glute Hyperextension

Rep Range: 20R total [8-10R each side 
Tempo: steady 
Modification: side lunge [bodyweight]

Set up: 
- grip one dumbbell or kettlebell with a goblet hold [at your chest] 
- get into a wide stance [cossack stance]
- toes position slightly out or forward. 

Execution: 
- keep your chest upright and spine neutral 
- keep your hips square and shift your hips to the side towards one side 
- push your knee towards your toes, hips back, and sink down into full ROM squat on one side [will depend on your personal mobility]. 
- extend the assisting leg out straight as you sink to the side [foot planted on the ground or toes up/heel dug into the ground]
- drive through your foot as you press up and shift your hips up to the center/standing position
- shift your hips to other side and sink down into a squat while extending the opposite leg. 
- press up and continue to alternate side to side. 
- you may raise the toes of the assisting leg to the ceiling or keep the foot planted on the ground.

Kettlebell Weighted Cossack Squat

3/31 Quads and Glutes

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$$ 🔥

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

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

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!

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! 🔥

Michelle Zabin

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/31 Quads and Glutes

Community

More workouts from Sam Sweeney