Name: Playbook - Sam Sweeney - 4/18 Quads and Glutes
Uploaded: 2024-04-18T00:53:30.513Z
Duration: 75 min
Description: 4/18 Quads and Glutes

Jamie

Omayma

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!!

Megan

Serena

Holy hell that was a burn. Loved it! 🔥

Rhonda

Lamia

Katie

Very challenging quad & glutes day. Thank you 🙏

Erisa

Kashay Sullivan

Katrina

Audry

Becky

Alexandra

Misty

My legs are jello already!  That was great!!!

Danielle Farley

Omg ❤️‍🔥❤️‍🔥 those lunges tho 😮‍💨🤢😂

Amber

Vonny

hillary

Xenia

Kimmy

Brooke

Lorena

Olga

Tonya

Morgan

Shaky legs are the sign of an amazing workout. First time doing pistol squats with weight. Felt energized!

Cori

Aimee

Regina

Love the muscle confusion going from low to high reps. 🙌🏼 The walking lunges with 35# DB is no joke! 🥵

Mia Arrowsmith

Sara

Jennifer

Frank Brown

That line up 🔥🔥🔥😮‍💨😮‍💨😮‍💨

Porchia

LOVE LOVE LOVE that leg day 🫶🏼🫶🏼🫶🏼🫶🏼🫶🏼🫶🏼🫶🏼🫶🏼🫶🏼🫶🏼🫶🏼

Megan Laudick

Stephanie

Mike

Kristin Ritter

Happy Thursday!

Week 7 of 9 week split [week 10 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]: 5S/2-3R

2. Secondary: Pistol Squat [assisted, bodyweight, or weighted]: 3S/6-8R each side

3. Single Leg Landmine Deadlift: 4S/8-12R each side [2 second pause at the top of each rep]

4. Band Assisted Falling Tower: 6S/5-7R [3-4 second eccentric] 

5. Dumbbell Walking Lunges: 5S/20R total 

6. Heels Elevated Goblet Squat: 3S/5R drop 10R

4/18 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: 2-3R 
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: 6-8R 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 Range: 8-12R each side
Tempo: 2 second pause at the top of each rep 
Modification: single leg dumbbell deadlift [ipsilateral]

*if you do no have a landmine attachment, you can position one end of the barbell in the corner of the room or rack. Pad the end of the bar with a towel if needed

Set Up: 
- position one end of the barbell in the landmine attachment [or corner of the rack] 
- step to the free end of the barbell and load with appropriate weight
- stand next to the end of the barbell, facing the end of the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the end of the bar with the hand closest to the bar
- extend your arm, holding the bar, down in front of your torso
- keep the foot closest to the bar glued to the ground 
- lift your other foot off of the ground, bend your leg slightly 
- keep a neutral head, neck, and spine 

Execution: 
- push your hips back and bend your torso towards the ground 
- keep the end of the bar close to your body as you lower the end of the bar past your knee
- bend your knee as the end of the bar passes towards the ground 
- reach your non working leg back behind you at the bottom of the rep 
- drive your foot through the ground, extend your leg, and drive your hips in 
- raise your torso and lift the end of the bar into the single leg standing position again 
- contract your glutes and quad at the top of the rep 
- keep your gaze fixed on one spot on the ground in front of you

Single Leg Landmine Deadlift

Rep Range: 5-7R
Tempo: 3-4 second eccentric
Modification: use a heavy band and/or place a bench behind you to shorten your rom 

*Lower your torso only so far that you still feel in control. We will continue to work on this one over the next few weeks but progress slowly. 

Set Up: 
- loop a large loop band low around a machine or rack 
- step in front of the band, so you are facing band
- grip each end of the band with each hand
- step away from the machine/rack until you are able to feel the tension of the band pull you forward lightly 
- get down on the ground in a kneeling position 
- extend your ankles and plant the tops of your feet on the ground *OR flex your ankles and drive your toes into the ground- whichever puts you in a more comfortable position 
- drive your ribs down 
- squeeze your glutes and pin your hips forward, in line with your torso 
- keep arms extended towards the band

Execution: 
- inhale and slowly lower your torso towards the ground behind you
- keep both knees on the ground as you lower your torso back 
- lower only so far that you are able to keep control of the movement, enough to feel a full stretch in your quads 
- take one breath in the stretched position 
- exhale and use your quads to raise your torso back to the upright position
- pause at the top to regain control, contract your quads

Band Assisted Falling Tower

Rep Count: 20R total 
Tempo: steady 
Modification: no weight 

Set Up: 
- grip a dumbbell in each hand, pin your arms down by your sides
- extend your arms down by your sides
- stand with feet together, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine 

Execution: 
- lift one foot off of the ground and step forward
- plant your foot on the ground and bend both legs
- tap your back knee to the ground behind you, 90 degree bend in your front leg
- extend your front leg, drive your hips in, and step your back foot forward to meet your front foot 
- return to the standing position 
- alternate each leg, each rep 
- keep dumbbells pinned by your sides, no swinging 
- keep your chest upright

Dumbbell Walking Lunges

Rep Count: 5R drop 10R
*15 reps total 
*drop the weight by 20-50%
Tempo: steady 
Modification: no weight- 15 reps total 

Set Up: 
- grip a dumbbell in both hands, hold the dumbbell at your chest
- squeeze your elbows by your sides
- take a hip width stance and elevate your heels on the wedge [or small plates] 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep an upright and tall torso

Execution: 
- push your hips back and bend your knees
- allow your knees to follow in the direction of your toes
- lower into a full squat position, hip crease below your knees 
- keep your chest up at the bottom of the rep 
- screw your feet into the ground 
- extend your legs and drive your hips in
- return to the standing position 
- contract your quads and glutes

Heels Elevated Goblet Squat

4/18 Quads and Glutes

My goodness…felt every rep in all the right places 🔥 Thank you 🙏🏼

👏🏼👏🏼👏🏼🙌🏼🙌🏼👏🏼

Ruby Smith

5/1 Chest and Triceps

Mixed two different workouts together. Love the change offered here and the direction on body position.

Tresea

it’s been empowering to see all my primary and secondary lift PR‘s go up exponentially this split. 🙌👏🙌👏

Manda

4/30 Back and Biceps

Nice strength gains this split. I’ve earned my deload next week with this

Julie

Loved this split, but I'm anxious to see the new one!

4/29 Glutes and Hamstrings

First day back after some months. Had to cut it short!

RunDominican

One day off and crushed full body! 🔥🔥🔥

Alli

Bree

4/27 Full Body or Optional Rest Day

Yanely

4/26 Shoulders, Biceps, Triceps

Modifications needed. 😔
Still working my way up. 
But love this solid, but grueling programming!  🔥

Michelle Zabin

Quad on 🔥! Reverse step ups felt like a half pistol squat. It was interesting! Thank you so much🧡

4/25 Quads and Glutes

4/24 Chest and Triceps

Back day is always a great way to start the day!

Kody Young

Another Sweeney back day leaving my rear delts feeling incredible!!! Also can’t get over how much I’ve been loving these high curls 😍

4/23 Back and Biceps

Simply the perfect amount of everything. Hammies feeling superb 🥰

Brooke Elizabeth

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

Wow this really changed everything for me today. Was in a weird mental space all day and this got me out of my funk. Also the tricep push down variation and shoulder to shoulder press are in my new favorite exercises 💗

That shoulder to shoulder landmine press was killlllerrrr

4/19 Shoulders, Biceps, Triceps

Wow those landmine chest flies were hard! But fun! 🔥

Kerri

4/17 Chest and Triceps

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

4/16 Back and Biceps

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

Katie Rowse

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

Karolane

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!

Joanne

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!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

4/18 Quads and Glutes

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