Name: Playbook - Sam Sweeney - 3/7 Quads and Glutes
Uploaded: 2024-03-07T03:02:21.768Z
Duration: 75 min
Description: 3/7 Quads and Glutes

Anne

Omayma

As usual I underestimated the band work 😂

Megan

Pile stance sissy leg press was NEXT LEVEL!! Every part of my legs felt that sweet burn ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Lamia

I need to get anther band for that last round. Good good

Lauren

It's been a year since I sprained my ankle so modifying the pistol squats but will push myself 🔥🔥🔥

Elianna

Excited to be working on pistol squats 😤

Kashay Sullivan

Becky

Manda

Amanda

Marla

DeAnna

Loved the sissy squat variations from list split. Glad to see them return 😈

Audry

So good just bummed that I don’t have an adduction machine and I’m not really a big fan of the Copenhagen movement. (Garage gym with limited equipment)

Yanely

Cheryl

Corrine

Angie

Legs shakin like a baby deer over here 🦌

Jessica

Had to sub quite a bit (no machines).  Wish there were modification videos!

Amber

Cori

Jennifer Glenn

Jodi Lynne

Had to modify a lot bc workout at home but still super effective! 🔥

Stephanie

Chelsey

Kiki

Lorena

So good! But I do not like counting to 30 apparently 😂

Mandy Rigsby

Kaila

Perpetually humbled by pistol squats 🥲

Kaitlin

Katie

Love how this split has started ❤️❤️❤️❤️❤️

Ann Marie

Alicia

Okkkkkkkeyyy this was something else. Love

Denise Hofer

This split has rekindled some muscles already 🤣👏🏻

Lacey

Tonya

Jennifer

Melanie

Audi

Got some looks today, but I love it. Love new (to me) movements!

Natalie Helser

Mia Arrowsmith

Regina

Porchia

Brooke

Kayla

Vonny

Happy Thursday! WELCOME TO THE NEW SPLIT.

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 8 week split [week 9 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. Plie Stance Sissy Leg Press: 8S/5R *every 20 seconds* [2 second pause at the bottom of each rep]

4. Dumbbell Frog Thrusts [slight deficit]: 5S/8-12R [4 second eccentric]

5. Machine Adductions: 4S/10R drop 10R [drop the weight by 20-50% on your drop set]

6. Standing Banded Leg Extensions: 3S/30R

3/7 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 
*every 20 seconds*
Tempo: 2 second pause at the bottom of each rep 
Modification: plie stance dumbbell squat, or plie stance barbell squat 

Set Up: 
- position yourself in the leg press machine
- place your feet on the platform low, so your heels hang off
- bring your heels together and toes out in a plie stance
- grip the handles of the machine on each side
- pull yourself into the seat of the machine
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and contract your lats
- keep your glutes glued to the seat
- un lock the platform, do not hyperextend your legs at the top of the rep, keep a slight bend

Execution: 
- bend your legs so your knees follow in the direction of your toes
- allow your knees to move over your toes as you lower the platform
- lower the platform towards your chest, full rom 
- extend your legs and press the platform away from you again 
- contract your quads at the top of the rep

Plie Stance Sissy Leg Press

Rep Range: 8-12R
Tempo: 4 second eccentric 
Modification: no weight 

Set Up: 
- place a plate or two on the ground in front of a flat bench, adjust the distance apart based on your anatomy and positioning
- sit on the flat bench facing the plate, rest a dumbbell across your hips 
- position your glutes off of the bench and plant your mid back into the side of the flat bench 
- keep the dumbbell resting on your hips
- bend your legs and press the bottoms of your feet together on top of the plate in front of you 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin
- keep a light grip on the dumbbell to hold it in place

Execution: 
- drive your feet together, keep your knees wide, and lift your hips into full extension
- contract your glutes at the top of the rep 
- lower your hips past the height of the plate
- feel a stretch through your glutes at the bottom of the rep 

-

Dumbbell Frog Thrusts [slight deficit]

Rep Range: 10R drop 10R
*20R total 
*drop the weighty by 20-50% each rep 
Tempo: steady
Modification: bent leg Copenhagen adductions [10-20R each side]

Set Up: 
- position yourself on the adduction machine, knees in line with the pads
- drive your feet into the platforms
- press your back into the pad of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the handles on each side of the machine, pull yourself into the seat
- sit up tall 

Execution: 
- drive your feet into the platforms and push the pads as you bring your knees together in the center
- contract your adductors
- release the pads from the center and spread your legs apart again with control 
- keep your glutes glued to the seat

Machine Adductions

Rep Count: 30R
Tempo: steady 
Modification: machine or dumbbell leg extensions

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 behind each of your knees
- step away from the rack until you can feel the tension of the band pull you forward
- plant your feet on the ground in a hip width stance
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your torso forward
- extend your arms and grip the rack with both hands
- keep a neutral head, neck, and spine 
- keep your chest facing the ground

Execution: 
- bend your knees and allow the band to pull your knees forward
- lift your heels off of the ground and allow your knees to move over your toes
- feel a full stretch through your quads at the bottom 
- extend your legs and drive your knees back against the tension of the band
- plant your heels on the ground and contract your quads at the top of the rep 
- keep a neutral spine and chest facing the ground

Standing Banded Leg Extensions [bent forward]

3/7 Quads and Glutes

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$$ 🔥

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 😈

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

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 🥵🥵🥵🥵

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 😉)

3/19 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 💪❤️‍🔥

3/7 Quads and Glutes

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