Name: Playbook - Sam Sweeney - 4/25 Quads and Glutes
Uploaded: 2024-04-25T00:45:34.584Z
Duration: 75 min
Description: 4/25 Quads and Glutes

Loved it. Took me forever to finish it but I didn't quit so that's a win.

Megan

Kody Young

Didn’t get enough of a pump in the quads. Would like to have a separate workout focused on quads, glutes and a separate of hamstrings and let’s incorporate more calves!

Kerri

B stance variations in anything are always my favorite 🥰

Delilah

Lamia

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🧡

Erisa

Always love the burn with b stance hip thrust

Audry

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

Took it easy today DB only and cut sets back has been bothering me great to get the movement in though 💜💜

Joanne

Holy quads 🥵 also appreciate the knee strengtheners!

Morgan

Katherine Maestas

Tonya

Holly macaroni 🔥🔥🔥🔥. Thank you 🙏🏼

Lorena

Marlene

Manda

Regina

Brooke

Mia Arrowsmith

Jennifer

Aimee

I see You chose Violence on todays leg day 🔥😮‍💨

Porchia

Megan Laudick

The burn was felt half way but made it all the way through! Hopefully can walk by Saturday 😂

Adrianne

Baby colt legs at the end!! Thank you 🙌🙌🙌🙌

Talia Prideaux

Mike

Happy Thursday!

Week 8 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. B Stance Hip Thrust: 4S/8-12R each side

4. Assisted Weighted Sissy Squat: 6S/5-7R [4 second eccentric]

5. Alternating Reverse Step Ups: 5S/20R total 

6. Machine Leg Extensions: 3S/5R drop 10R

4/25 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: steady 
Modification: b stance dumbbell hip thrust

Set Up:
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- place the barbell on the ground in front of a flat bench 
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench, legs facing the bar
- extend your legs out and roll the loaded barbell over your hips
- with the barbell in line with your hips, bend your knees
- plant one foot firmly on the ground so your heel is under your knee [tripod feet- connect the base of the big toe, little toe, and heel to the ground]
- lift your toes and position the heel of your other foot in line with your toes  of your foot planted on the ground- B STANCE
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips
- squeeze your glutes, pull belly button to spine, and brace
- contract your lats and keep a tight grip on the bar
- keep a neutral spine 

Execution: 
- drive your feet through the ground, and lift the barbell away from the ground and into full hip extension 
- your knees, hips, and torso should make a straight line at the top of the rep
- shin of leg on planted side should be vertical at the top of the rep, knee in line with the ankle
- contract your glutes
- lower your hips until you feel a full stretch in your glutes

B Stance Barbell Hip Thrust

Rep Range: 5-7R
Tempo: 4 second eccentric 
Modification: weighted spanish squat

Set Up: 
- hug a plate to your chest, cross your arms over the plate, squeeze your elbows in by your sides to secure the plate
- stand with feet hip width apart
- squeeze your glutes, pull belly button to spine, and set your brace
*stand next to a rack or machine for assistance- use one arm to lightly grip the rack or machine, the other arm to secure to the plate to your chest
- keep a neutral head, neck, and spine

Execution: 
- lift your heels and drive the balls of your feet into the ground, on your tip toes
- keep your hips pinned forward
- bend your knees and lower them over your toes towards the ground
- lower until hamstrings touch your calves, or as low as you are able to with control 
- extend your legs, drive your knees back into the standing position 
- contract your quads
- keep your chest upright and facing forward
- keep the plate glued to your chest
- reset in between reps by lowering your heels to the ground for stability- or stay up on the balls of your feet
- body should stay straight and stiff from knees to top of your head

Assisted Weighted Sissy Squat

Rep Count: 20R total
Tempo: steady 
Modification: lower the height of the box

*platform should be low here, below the knees. 

Execution: 
- place your platform on the ground in front of you 
- grip a dumbbell in each hand, hold them down by your sides
- squeeze your glutes, pull belly button to spine, and set your brace
- step both feet on top of the platform
- keep your torso upright and facing forward
- contract your lats and keep your arms secured in place [no swinging or swaying] 
- keep one foot planted on top of the platform, grip the platform with your toes
- extend your other leg and allow your foot to hover off of the platform in front of you

Execution: 
- keep your top foot glued to the platform and bend your leg
- allow your knee to move forward over your toes as you lower
- lift your heel if you are able to or keep foot planted on the ground
- keep your torso upright and reach your extended leg towards the ground
- tap your foot to the ground in front of you
- extend your working leg and drive your knee back
- press up into the standing position on the top of the platform again 
- contract your quad at the top of the rep
- alternate each leg, each rep 
- keep the reps slow and control 
- this is a small, but valuable movement, be sure to get the most out of each rep

Alternating Reverse Step Ups

Rep Count: 5R drop 10R
Tempo: steady 
Modification: dumbbell or cable leg extensions

Set Up: 
- position yourself on the leg extension machine so that the edge of the seat lines up with the crease of your legs
- press your entire back into the back pad 
- grip the handles or bottom of the seat and pull yourself into the seat 
- pull belly button to spine, drive your ribs down, and brace 
- tuck your chin 

Execution:
- flex your ankles and extend both legs
- when you reach full extension, contract your quads
- bend your legs and lower the pad with control
- keep your glutes glued to the seat
- if you are feeling this in your knees, the weight you are using is likely too heavy or the positioning may be off

Machine Leg Extensions

4/25 Quads and Glutes

Whew in the heat in south MS!! 
But I've never done a deload week and I'm ready and excited!!!

Lauren

5/4 Full Body or Optional Rest Day

I'm going to miss this split... But ready to see where my strength is on some new lifts!

Skipped abs today bc I have somewhere to be and needed a ‘shorter’ workout but the pump is real!!!

Danielle Farley

5/3 Shoulders, Biceps, Triceps

Kimmy

Did this one at home with all modifications and a lot of body weight movements.. my legs are still toast🔥

Christina

5/2 Quads and Glutes

Marina Pillyawets

this workout allows me to flex on the haters

Vonny

5/1 Chest and Triceps

Tiff

Karen Arce

4/30 Back and Biceps

Sooo long! So many sets.  Im not someone who can just half-ass a written workout so I do the whole thing, but I spent way longer working out then I planned for.

Emilie

Use to hate leg day but am beginning to see the gains and am enjoying the process

Katrina

Jamie

4/29 Glutes and Hamstrings

I was intimidated by the kong squats but they turned out to be amazing!

4/27 Full Body or Optional Rest Day

The supine grip on the tricep kickbacks hit just right 💪😍❤️‍🔥

Really liked the rope forward raise. Overall a great solid workout😊

Courtney

4/26 Shoulders, Biceps, Triceps

Wow bench press really has come a long way!

4/24 Chest and Triceps

Nikki

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

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.

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

Omayma

4/18 Quads and Glutes

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

4/17 Chest and Triceps

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

4/16 Back and Biceps

Karolane

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 ❤️‍🔥❤️‍🔥

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

Serena

Katie Rowse

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

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! 🔥

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

Yanely

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 ❤️

4/25 Quads and Glutes

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