Name: Playbook - Sam Sweeney - 4/21 Glutes, Quads, Core
Uploaded: 2024-03-04T17:09:27.786Z
Duration: 65 min
Description: 4/21 Glutes, Quads, Core

Vanessa

Karolane

Riddle

Loved this combination of legs and core!!

Omayma

yangBAE

One of my favorites so far! Loving the variety and the level of difficulty ❤️

Nadine

Olivia Schneider

This was a crawl out of the gym kinda day!

Kayla

This workout was lit 🔥. Such great engagement and focus.

Amie

Talk about perfect peach and hip flexor paradise! Couldn’t have had a better end to the week. I have a 5 hour drive ahead of me, but now enough endorphins to get me through 😅

Megan

Had to change a couple things but it’s easy to pivot. The volume killlssss

Jessica

Totally underestimated the ISO marches in place 😅

Quads/glutes/core days so far for this split have been deceiving. They look easy but actually deadly ☠️

What a week! Everything was sore…looking forward to a rest day (or 2 😉)

Katie

Alice

Took a week off, sick baby = tired Mom. I picked up where I left off,🏋🏽‍♀️ came back stronger and rested!!💪🏽 Excellent decision to get my ass outta bed today. 🔥

Ellie

Had to do this workout in a hotel gym…still absolutely brutal ☠️☠️

Allison

Wow that was harder than it looked ☠️

Libby

Rachael Milbrook

Great leg day after taking a break for a couple days 🔥

Deja

Cori

April

Mind muscle connection today was unreal. Also loved those single leg leg press!!!

Audry

Audi

Still sore from the last leg workout, so this one felt extra special. 😆👌🏻🤘🏻

Alicia Heier

Anne

Close stance goblet squat is something I need to work on!! Almost fell backwards so many times lol! Form and my legs wouldn’t cooperate on that 😅

Kelsey

Tish

Tiffany

The goblet squats at the end were fun! 😝

Jennifer

The finishers this week have been awesome

Maria Zenz

Brittany

Single-leg leg press had me shaking today! 😮‍💨

Safia

I love you Sweeneys…
But after this week I may be mad at you😂🥵☠️

Holy moly guacamole, that was incredibly satisfyingly good!🔥🔥🔥

Mia Arrowsmith

Holy smokes 🥵🔥🔥🔥 there 3x30 finishers are perfectly torturous

Morgan

Christy

Amanda Giles

🍑🍑🍑😮‍💨😮‍💨😮‍💨

Shelly

This week was nothing short of amazing!  I could do it every week!!! 🔥🔥🔥

Corrine

I subbed barbell hip thrust for bridge and that may have been a mistake as I wanted to quit at the end. I made it tho and am a better woman for it, yah? 🥵

Nicole

Allie

I can not stress enough how much I love this day of the split

Mary

Porchia

Lakshmi Neelesh Nimmagadda

Really liking the last sets of 3x30 variations

Tasha

Kaylin

Happy Friday!

Week 4 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. Landmine Romanian Deadlift: 6S/8R, 8R, 6R, 6R, 4R, 4R [3 second eccentric] 

Compound Set:
4a. Banded Core 21s: 3S/21R [7R banded toe touch + 7R butt ups + 7R banded V ups]
4b. Single Leg Press: 3S/8-10R each side [3 second pause at the bottom of each rep]

5. Overhead Iso Hold March in Place: 4S/10-12R each side [not alternating]

6. Goblet Squat 3S/30R total [10R narrow stance + 10R mid stance +10R wide stance]

4/21 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: Single dumbbell/kettlebell deficit or no deficit squat

*the goal here is to match your load to the rep count. Add weight as the rep count goes down only if you are able to keep good form.

*you do not need a landmine attachment. You can just as easily position one end of the barbell in the corner of a room. Pad the corner with a towel if needed. 

Set Up: 
- position one end of the barbell in the landmine attachment 
- load the free end of the bar with appropriate weight
*25lb iron plates will give you more rom to work with. If you only have access to rubber plates you can stand on plates  to increase the rom with larger plates
- step to the end of the barbell, right behind the loaded plate
- straddle the barbell and face away from the landmine
- take a hip width or slightly wider stance, toes forward 
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees and extend your arms towards the bar
- grip the end of the close grip handle looped under the barbell with both hands
- depress your scapula, contract your lats and keep the bar between your legs
- lift the bar to a standing position 
- keep a neutral head, neck, and spine

Execution: 
- keep a flat back, push your hips back and lower the bar towards the ground 
- as the bar passes your knees, initiate a slight bend in your knees
- lower the bar to below the knees, mid shin 
- drive your feet through the ground, extend your legs, and push your hips in to return to the standing position 
- return to the upright and standing position and contract your glutes

Landmine Romanian Deadlift

Rep Count: 21R 
*7R banded toe touches + 7R butt ups + 7R banded V ups
Tempo: steady 
Modification: no bande

Set Up: 
- loop a large loop band low around a rack or machine 
- lie on the ground facing away from the band, supine position 
- squeeze your glutes, pull belly button to spine, and brace
- point your toes and raise your legs straight up 
- reach overhead and grip the band with each hand
- keep your lats activated and core braced

Execution: 
- grip the band, lift your high back off the ground and reach your arms towards your toes
- contract your core
- lower your high back to the ground again and complete 7R 
- hold the band over your chest, arms extended and lift your hips off the ground
- with pointed toes, contract your core with glutes off the ground 
- complete 7R 
- reach your arms holding the band overhead
- lower your legs towards the ground, hovering off the ground 
- pull the band and reach your arms towards your feet as you lift your legs off the ground 
- lift your upper back off the ground and fold into the V position
- contract your core
- release the band and extend your arms back overhead as you lower your back to the ground again 
- lower your legs to tap the ground below you and complete 7R of banded V ups

Banded Core 21s

Rep Range: 8-10R each side
Tempo: 3 second pause at the bottom of each rep 
Modification: single leg box squat 

Set Up: 
- position yourself in the leg press seat
- plant one foot at the mid point of the platform, keep the other foot on the ground
- point your toes forward and keep your foot glued to the platform- tripod grip on the platform 
- grip the handles of the machine on each side, pull yourself into the seat
- squeeze glutes, pull your belly button to spine and brace
- keep a neutral head, neck, spine

Execution: 
- bend your knee [screw your foot into the platform]
- allow your knee to follow your toes and lower the platform towards your chest
- lower to at least a 90 degree bend in your knee
- extend your leg and press the platform into the start position 
- do not lock out or hyperextend your knee at the top of each rep
- complete all reps on one side before moving to the next

Single Leg Press

Superset

Rep Range: 10-12R each side 
Tempo: steady 
Modification: hold kettlebells/dumbbells at shoulders

Set Up: 
- grip a kettlebell in each hand, pronated grip 
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine and brace
- lift the kettlebells to your shoulders and then press them up and overhead
- point your armpits forward, tuck your ribs down, and keep a neutral head/neck/spine 
- find one spot on the ground in front of you to focus on
- grip the ground with your toes 

Execution: 
- keep one foot glued to the ground 
- lift the other foot off the ground
- bend your knee and drive it towards your chest
- contract your core
- lower your foot to the ground again 
- hold the brace throughout the entire set
- complete all reps on one side before moving to the next

Overhead Iso Hold March in Place

Rep Count: 30R total 
*10R narrow stance + 10R mid stance + 10R wide stance 
Tempo: steady 

Set Up: 
- grip a dumbbell with both hands in a goblet hold. 
- hold the dumbbell at your chest and lock your elbows in at your sides
- keep your chest upright and facing forward
- get into a narrow stance [feet close to touching] to begin, plant feet firmly on the ground
- drive ribs down and brace in your trunk. 

Execution: 
- bend your knees and allow them to move towards your toes as you push your hips back and lower into a full squat. 
- lower to at least 90 degrees [full ROM for you]
- drive your feet through the ground and press up into the standing position
- adjust your feet to hip width stance and complete 10R more
- and finally adjust your stance to a wider than hip width stance and complete your final 10R

Goblet Squat

4/21 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

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 🥵🥵🥵🥵

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!

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 😉)

4/21 Glutes, Quads, Core

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