Name: Playbook - Sam Sweeney - 4/28 Glutes, Quads, Core
Uploaded: 2024-03-04T17:09:27.809Z
Duration: 65 min
Description: 4/28 Glutes, Quads, Core

Really liked the pauses on the assisted RDL’s. Let me focus on my hip position, where the weight was in my foot and really reaching back with the back leg.

Carmen

Vanessa

Viviana Kolb

Marina Pillyawets

Olivia Schneider

Was so happy to see leg press today, and hit a new PR on it as well 🤩

Megan

Amie

Bit hard on the low back but overall good workout!

Isabelle

yangBAE

Allison

Almost skipped today cause I didn't have a good sleep but forced myself to go, I'm glad I did cause by the end of the workout I felt so good 👌

Absolutely loved everything about this workout!

Jolene Plank

Loving this combo of glutes and abs for the third leg day. So intentionally designed 🥰🌶️🔥

Audry

Lifted the heaviest weight I have ever lifted before!! This was an awesome workout and I love this program 😍😍

Kayleigh B

Corrine

Jessica

Ashley

Had a goal for Glute bridges on this split! Surpassed that today! 🎉🍑

Christen

Overhead walking Lunges were painful! The first set of 30 were killer! 🤘🏻👌🏻🔥

Alicia Heier

Jennifer

😮‍💨 modified leg press: those 4 sec eccentric are brutal, but doable. 🔥👍🏽

April

This was so efficient and difficult. Loved it 😍

Janelle

Very nice! I dont want this split to end way I like it way too much. Thank you, Mrs.Sweendogg and crew!

Mia Arrowsmith

Tish

Michelle Zabin

Really enjoyed challenging myself on the leg press today! 💪🏽

Safia

Maria Zenz

Happy Friday ! Last leg day of the week 🫶🏽🔥

Porchia

Lakshmi Neelesh Nimmagadda

Mary

Happy Friday!

Week 5 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: 6S/4-6R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

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: 6S/4-6R
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Leg Press [banded optional]: 5S/6-8R [4 second eccentric] 

Compound Set:
4a. Assisted Single Leg Romanian Deadlift: 3S/10-12R each side [2 second pause at the bottom and top of each rep] 
4b. Hollow Hold Crunch: 3S/8-10R [3 second hold at the top of each rep]  

Compound Set: 
5a. Overhead Walking Lunges: 4S/30R, 20R, 12R, 8R total 
5b. Standing Banded Ab Crunch: 4S/25R

4/28 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: 4-6R
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 Range: 6-8R 
Tempo: 4 second eccentric 
Modification: dumbbell or trap bar squats, or barbell front squat

*if you choose to use the band, loop it around one side of the leg press, around the back pad of the seat, and around the other end THEN add weight to each side [if needed]. 

Set Up: 
- position yourself in the leg press seat
- plant your feet at the mid point of the platform- slightly wider than hip width 
- point your toes forward and keep your feet glued to 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 knees [screw your feet into the platform]
- allow your knees to follow your toes and lower the platform towards your chest
- lower to at least a 90 degree bend in your knees
- extend your legs and press the platform into the start position 
- do not lock out or hyperextend your knees at the top of each rep

Leg Press [banded optional]

Rep Range: 10-12R each side
Tempo: 2 second pause at the bottom and top of each rep 
Modification: both feet down rdl 

Set Up: 
- grip a dumbbell in one hand
- stand next to a rack/wall/machine, something you can grip onto for stability
- squeeze your glutes, pull belly button to spine, and brace
- plant the foot furthest from the rack on the ground, on the same side as the hand holding the dumbbell 
- lift the other foot off the ground
- extend your arm closest to the rack and grip it lightly
- keep a neutral head, neck, and spine 

Execution: 
- push your hips back and keep the dumbbell close to your body as you lower the weight towards the ground 
- as the dumbbell passes your knee, push your hips further back and initiate a slight bend in your knee 
*leg should be bent at ~45 degrees
- reach your non planted leg back towards the wall behind you
- lower the dumbbell to just below the knee, mid shin, chest facing the ground 
- drive your hips in, extend your leg and lift your torso to the upright and standing position 
- bring your free leg in to meet your other leg
- contract your glutes at the top 
- complete all reps on one side before moving to the next

Assisted Single Leg Romanian Deadlift

Rep Range: 8-10R 
Tempo: 3 second hold at the top of each rep 
Modification: cocoons

Set Up: 
- lie on the ground in supine position 
- extend your arms overhead, legs straight out
- point your toes, squeeze your glutes, pull belly button to spine and brace
- lift your legs off the ground just slightly 
- lift your upper back off the ground and tuck your ribs

Execution: 
- bend your knees and drive them towards your chest
- reach your hands towards your feet,  wrap your arms around your legs
- contract your core and hold this position for 3 seconds 
- extend your legs towards the ground again, keep your feet off the ground 
- lower your upper back to the ground and extend your arms overhead again 
- hold the hollow position between reps

Hollow Hold to Crunch

Compound Set

Rep Count: 30R, 20R, 12R, 8R total 
Tempo: steady 
Modification: dumbbells at shoulders or down by sides

Set Up: 
- grip a dumbbell in each hand
- stand with feet together
- squeeze your glutes, pull your belly button to spine and brace
- lift the dumbbells into the overhead position, arms fully extended, weight in line with your shoulders
- drive your ribs down and keep a neutral head, neck, and spine 

Execution: 
- step one foot forward, plant your foot on the ground 
- bend your front and back leg
- allow your front knee to follow your toes and lower into a lunge position 
*90 degree bend in your front and back leg, or when your back knee taps the ground 
- drive your front foot through the ground and step your back foot forward to meet your front foot
- alternate stepping each foot forward
- hold the brace in your core and keep dumbbells overhead, arms fully extended

Overhead Walking Lunges

Rep Count: 25R
Tempo: steady 
Modification: cable rope crunch or bodyweight crunch 

Set Up: 
- loop a large loop band high 
- step in front of the band, feet together, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- reach up to grip each side of the band with each hand
- hold the band behind your head, pin your elbows forward

Execution: 
- pull the band and drive your. Head towards the ground 
- round your upper back and contract your core with head facing the ground 
- keep your lower body in place and allow the band to pull your torso back into the upright position 

-

Standing Banded Ab Crunch

4/28 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

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!!

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!

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

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!

Serena

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

4/28 Glutes, Quads, Core

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