Name: Playbook - Sam Sweeney - 4/14 Glutes, Quads, Core
Uploaded: 2024-03-04T17:09:27.762Z
Duration: 65 min
Description: 4/14 Glutes, Quads, Core

yangBAE

Yeni

Feeling so strong and powerful after this one!!

Alexis

Marina Pillyawets

Sam’s many dead bug variations have been a game changer for me! I never got excited to do core before them, and now it’s definitely something I look forward to and feel amazing after 🥰

Megan

Killer 🔥. Was still feeling hamstrings from Wednesday, but it was great

Amie

Each day in this split so far has challenged me and made me sweat and shake by the end 😂 love your programming Sam!!

Jennifer Glenn

Libby

This one was out of this world awesome. Glute pump 😍😍🤯🤯🔥🔥

Audry

Had to keep checking to make sure my glutes were still there! 🤣

DeAnna

Kayleigh B

didn’t look all that special but i’m dropping!

kelly

Brandi

Whew 😥 what a leg workout! 🙌🏼🔥

Mia Arrowsmith

Love it 😊 always keeping me on my toes !

Sasha

Another fire leg day! These get my cheeks goin!

Rachael Milbrook

Alison

Kelsey

Getting stronger every week..all I can say is thank you!!

Kaylin

Glutes are on fire 🔥 with those isometric holds! 🤘🏻👌🏻

Alicia Heier

Kate

Angie

Isabel

Angela Arnall

Can someone tell me why the glute activation at the beginning was the hardest part?!?

Holy shit I made it through 😵‍💫😵‍💫

Jayne

Gluts are burning and I love shaking when I walk 😂

Amanda Giles

Kashay Sullivan

Another 3 leg days…I’m doing it! 🦵

Victoria

Porchia

Maria Zenz

Those single dumbbell RDLS just changed my life. I’ve never felt much glute engagement during RDLs until I did these !

Mary

The strength coming from these 8x8's are awesome!

Leg days giving me life 👊🏻👊🏻👊🏻

Megan Laudick

Happy Friday!

Week 3 of 6 in current split 

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 Squat to Box: 6S/8R, 8R, 6R, 6R, 4R, 4R [3 second eccentric] 

Compound Set:
4a. Single Dumbbell Romanian Deadlift: 3S/8-10R [3 second pause at the bottom]
4b. Single Sided Cable Dead Bug: 3S/10-12R each side 

5. Alternating Reverse Lunge w/ Unilateral Overhead Hold: 4S/16-20R total [switch sides holding the weight halfway through reps]

6. Banded Glute Focused Hyperextensions: 3S/60, 45, 30 seconds

4/14 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: 6-8R
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: 8R, 8R, 6R, 6R, 4R, 4R
Tempo: 3 second eccentric 
Modification: goblet hold squat to box

*a squat to box is a touch and go box squat that utilizes the same rom as your loaded front squat with no box. Weight should be balance between quads/glutes/hammies

Set Up: 
- rack your barbell at shoulder height or just below
- position a box or bench behind the rack, knee height [adjust based on your personal rom]
- load the barbell with appropriate weight 
- step your feet under the barbell 
- squeeze your glutes, pull belly button to spine and brace
- grip the bar with a pronated grip, shoulder width apart
- rotate your elbows under the bar so they are pointing forward, in line with your shoulders
- position the bar across your high chest, front delts
- pull the bar into your chest
- keep elbows high and in line with your shoulder to keep the bar from wanting to roll forward
- un rack the barbell and step away from the rack until your heels are line up with or slightly in front of the bench/box behind you 
- get into a wide stance, wider than hip width [toes forward or slightly out]
- keep chin tucked and gaze forward

Execution: 
- push your hips back, bend your knees and allow them to move towards your toes as you lower
- lower to tap your glutes on the bench/box behind you
- drive your hips in, extend your legs and press yourself back up into the standing position 
- contract your quads, glutes at the top of the rep 
- keep torso upright and spine neutral throughout

Wide Stance Front Squat to Box

Rep Range: 8-10R
Tempo: 3 second pause at the bottom 

Set Up: 
- grip a single dumbbell in both hands
- stand with your feet hip width apart
- squeeze your glutes, pull belly button to spine and brace
- keep your chin tucked and gaze forward

Execution: 
- think about screwing your feet into the ground and push your hips straight back 
- lower the dumbbells towards the ground between your feet
- as the dumbbell passes your knees, bend them just slightly to finish the rep 
- pause at the bottom for 3 seconds 
- drive your hips in, extend your legs, and lift the dumbbell back into the standing position 
- contract your glutes at the top of the rep

Single Dumbbell Romanian Deadlift

Rep Range: 10-12R each side
Tempo: steady 
Modification: single sided banded dead bug

Set Up: 
- attach no handle to one side of the cable, position it low
- lie on the ground in front of the cable, facing away 
- move far enough away from the cable so you are able to fully extend your arm back towards the cable to grip the knob with one hand
- squeeze your glutes, pull belly button to spine, drive your ribs down
- lift your legs and bend them at 90 degrees
- pull the cable and begin with both arms extended over your chest, in line with your shoulders

Execution: 
- allow the cable to pull your arm back towards the cable 
- extend the opposite leg towards the ground below you
- keep a tight brace in your core, no flexion in your back as you extend your arm overhead and leg towards the ground
- tap your heel to the ground before pulling the cable back to the start position
- at the same time lift and bend your leg back to meet the other leg in the 90 degree position 
- complete all reps on one side before switching sides [switch the hand holding the cable and leg extending]
- core should stay braced and stable

Single Sided Cable Dead Bug

Compound Set

Rep Range: 16-20R total 
*switch side of weight halfway through reps 
Tempo: steady 
Modification: hold weight at shoulders

Set Up: 
- grip a kettlebell in on hand
- stand with your feet together, toes forward
- squeeze your glutes, pull belly button to spine and brace 
- extend your arm into the overhead position, think about reaching to the sky- pin the kettlebell directly over your shoulder
- tuck your ribs and keep your gaze forward
- hold tension in your core throughout this movement 

Execution: 
- lift one foot off the ground and step it straight back behind you
- plant the ball of this foot on the ground behind you
- bend your back and front leg and lower into a lunge position 
- keep the front shin vertical at the bottom of the rep 
- extend both legs and step your back foot forward to meet the front again 
- alternate stepping each foot back as you move through each rep 
- keep hips square, core braced
- switch the arm holding the weight halfway through your reps

Alternating Reverse Lunge w/ Unilateral Overhead Hold

Time: 60, 45, 30 seconds 
Tempo: iso hold
Modification: use no band/weight, or complete banded- feet elevated glute bridge iso hold

- Set Up: 
- position the pad of the hyper bench about 1-2” below your hip bones
- loop a band low in front of the hyper machine [or hold a weight at your chest]
- 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
- pull the band over your head and around your upper back, use your hands to buffet the tension of the band on your neck
- 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 for the specified time cap 
- lower your torso with control back towards the ground

Banded Glute Focused Hyperextension Iso Hold

4/14 Glutes, Quads, Core

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

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!

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!

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

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 ❤️

4/14 Glutes, Quads, Core

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