Name: Playbook - Sam Sweeney - 4/14 Quads and Glutes
Uploaded: 2024-03-04T17:09:25.738Z
Duration: 65 min
Description: 4/14 Quads and Glutes

Alyssa

Vaishnavi

Physically and mentally tough!! But loved it

Sammi

Flav

Whitney Carrington

Julia Bobell

Emily

I'm sorry I said that yesterday's workout was short. I should've known it was to kill me today 😭

Niranjana

This one absolutely wrecked me! Loved the challenge!

Sarah Guzak

Chris

Those b stance RDLs and reset KB swings are both variations that work so much better for my body than the traditional style. Thank you for introducing me to these beauties 💗

Megan

Amanda Smith

Tianna

Somehow I’m still walking after this😂💀 fantastic lower body day

Brenna Davis

Kyla

Great glutes Batman!!!!! Thank you!❤️👏🏻🎉🍾🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️💯‼️🎤

Donalee

Caroline

Holy Cannoli! Thought I had 205# on the bar for squats and it was 215, which is my former 1 rep max! Did all sets for 3R! So happy! Also 9 weeks pregnant!

Kate Wolf

Raksha

Joyce

OMG!! What an awesome workout 💪 👌 🔥

Jules

Katie

Amazing workout. Completely kicked my ass

Anna

Kendra

Adrianna

Hardest leg day I’ve done in a minute🥵

Hannah

Not gonna lie, legs are feeling firm and fine🤣🤣🦵🏾!

Kimmy

Lillian

Betty

Jessy

Audi

Heather

Lisa

Okay I completed this yesterday but my thing wouldn’t swipe over! I’m sad cuz now it looks like i didn’t workout and i did 🤣🥹

Shannon Smolinski 

Kenia

Loved it. But there’s literally no way to breeze through all that in 65 minutes 🥵

Savannah

Monica ortiz

This programming is spot on for strength gains!

Christina

Sonja

Jennifer

Jess🖤🖤

Cara

Them hip thrusts though 🔥🖤💀 I questioned my sanity today

Brandi

Cristina

Mia Arrowsmith

Meghan

Steve

Happy Thursday! 

Hit the start now button, and check out “exercise 1” for the 4/14 written training day overview.

Suggested Accessory Equipment: large loop band

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

Glutes and Quads 

1. Back Squat: 5S/3R 

2. Bulgarian Split Squat: 4S/6R 

Compound Set: 
3A. Controlled ROM Hip Thrust: 3-4S/20R [10 second hold at the top on the last rep of each set]
3B. Banded B Stance Romanian Deadlift: 3-4S/8-10R each side 

Compound Set: 
4A. Leg Extensions: 4S/8-10R [10 second hold at the top on the last rep of each set] 
4B. Single Leg Goblet Box Squat: 4S/8-10R each side 

Compound Set: 
5A. Front Racked Walking Lunge: 2-3S/60 seconds 
5B. Reset Kettlebell Swings: 2-3S/30 seconds

4/14 Training Day Overview

Warm Up Sets: 1-2
Rep Count: 3R
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: 6R 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 Count: 20R 
Tempo: 10 second hold at the top on the last rep of each set. 
Modification: dumbbell hip thrust [controlled ROM with a plate under your glutes, tap in between each rep]. 

Set Up: 
- load your barbell with rubber plates 
- place a plate underneath the plates on either side of the bar. [plates should raise the bar up enough so that you are at a half rep at the bottom of the rep.] 
- position a bench behind the bar.
- get underneath the bar and position your mid/high back against the bench. 
- bend your knees and plant your feet on the ground [take a hip width or wider than hip width stance, use tripod feet [connect the base of your big toe, little toe, and heel] 
- grip the bar on either side on the bar and connect the bar to your hips
- press down on the bar to secure the bar to your hips. 

Execution: 
- grip the ground with your feet, drive down and thrust your hips up
- hips should be in line with your knees and torso at the top of the rep, shins vertical. 
- keep a neutral spine and contract your glutes
- lower your hips until the bar taps the plates underneath on each side
- on the final rep of each set hold at the top for 10 seconds.

Controlled Rep Hip Thrust

Rep Range: 8-10R 
Tempo: steady 
Modification: no band 

Set Up: 
- loop a large loop band around the rack 
- face away from the rack and step inside of the band, position the band in line with your hips. 
- step away from the rack far enough to feel the tension of the band pulling you back 
- grip a dumbbell in each hand 
- plant one foot on the ground 
- position the other foot on the ball of your foot and in line with the heel of the working side. [point the toe slightly out] 

Execution: 
- keep a neutral spine, push your hips back, and hinge as you lower the dumbbells
- bend your knees just slightly as the dumbbells pass your knees. 
- lower the dumbbells and push your hips back until you reach a full stretch in your glutes [lower dumbbells to anywhere from knee to mid shin] 
*if you feel any strain in your low back, do not lower the dumbbells down quite as far and make sure you are holding a tight brace. 
- bring your hips in, straighten your legs, and return to the upright position. 
- contract your glutes against the tension of the band.

Banded B Stance Romanian Deadlift

Compound Set

Rep Range: 8-10R 
Tempo: 10 second hold at the top on the last rep of each set 
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
- on the last rep on each set hold at the top for 10 seconds and contract your quads.

Leg Extensions

Rep Range: 8-10R each side 
Tempo: steady 
Modification: lightly set the heel of your assisting foot on the ground in line with your toes on the working side, or goblet box squat [both legs] 

Set Up: 
- grip a dumbbell with a goblet hold 
- stand in front of a flat bench, start in a seated position if needed to get your stance and position away from the bench. 
- lift one leg and extend it out. [hold it there]
- plant the foot on your working side and grip the ground with your toes. 

Execution: 
- sit your hips back, bend at your knee and lower your glutes to the bench. 
- tap your glutes on the bench
- keep an upright torso and press down through the ground with your planted foot as you stand 
- keep the non working leg extended and off the ground throughout [to modify rest the heel of the non working foot on the ground in line with your toes] 
- repeat on both sides.

Single Leg Goblet Box Squat

Time: 60 seconds 
Tempo: steady 
Modification: dumbbell front racked, or goblet hold walking lunges. 

Set Up: 
- position the barbell in a front racked position [bar across your high chest, front delts, elbows forward, palms facing up 
- keep your torso upright and lock in a strong brace [think about tucking your ribs down while keeping the elbows up and facing forward] 

Execution: 
- step forward with one foot, and plant the foot on the ground 
- bend both the front and back leg and lower into a 90 degree bend or until the back knee lightly taps the ground. 
- drive the front foot down through the ground and step the back foot to meet the front 
- return to a standing position, torso upright, elbows forward.
* do not let the elbows fall as you lower, keep elbows upright and forward.

Front Racked Walking Lunges

Time: 30 seconds 
Tempo: steady 
Modification: kettlebell swings. 

Set Up:
- begin with the kettlebell centered in front of you. Far enough away so your arms can be fully extended forward when gripping the KB.
- get into a wide stance, toes forward or slightly outward 
- keep a neutral spine as you bend at the hips and reach forward and grip the “ears” of the kettlebell with both hands
- depress your scapula to activate and keep control of your swing through your lats.

Execution: 
- keep your arms stiff as you pull and swing the kettlebell between your legs
- thrust the hips in and use the momentum from your hips to swing the kettlebell forward and up until it reaches chest/shoulder height
- reverse the motion by controlling the swing back between your legs and then extend your arms forward until the kettlebell taps the floor in front of you. 
- move immediately into the next rep.

Reset Kettlebell Swings

4/14 Quads and Glutes

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 😈

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! 🔥

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!

4/14 Quads and Glutes

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