Name: Playbook - Sam Sweeney - 4/28 Quads and Glutes
Uploaded: 2024-03-04T17:09:25.786Z
Duration: 60 min
Description: 4/28 Quads and Glutes

Really like the zombie squat /double lunge combo…really fired up my quads👍🏼👍🏼👍🏼

Carmen

This workout was so hard in a perfect way! Those last two compound sets - woof! Luved it, thanks Sam for such great programming!

Andrea

Sammi

Hi! Could you offer an alternative to the bench move? The hyperextensions. Being in a gym full of folks it tends to Warrant  attention I don’t want lol

Shay

Jules

Isela Venzor

Sharon

Jaciana Alvarez Carrillo

Happy to get in that hip work today! And my Bulgarians are feeling so much more solid 🦵💥

Megan

Mike

Tammy

Nani glover

Cristina

Jennifer

Hannah Devore

Ninia

Rachel

Audi

Caitlin

Heather

I think this was one of the better qaud focused days. Other quad days seems for glute/ham focused than quads. It was killer

Brittney

kelly

Perfect week to semi de-load… when a special visitor decides to join🤦🏼‍♀️

Alli

Jane

Kayleigh B

Mia Arrowsmith

Kelly

Janelle

Kirsten

Lacey

Morgan

gloria

Heavy breathing and sweat pourin!! Fantastic workout💀

Brenna Davis

Loved this split!! Can’t wait to see what she has in store for us next💯

Timi Jo

I just love this programming.  Never a dull moment!! Always pushing me to improve!!

Great 40 birthday 🎂workout... Can't wait for the new splits ❤️

Lacy

Y’all are the best! I absolutely love being a oars of this group

Sarah

Steve

NATASHA

Michelle Correa

Deload after vacation is the best 🔥😛🤪

Julieann Cunningham

Melanie

Apes

Happy Thursday! 

You have the option to use this week as your deload week if it is needed for your body. We will head into a new split next week! 

You can deload this training day by (1) cutting out the strength sets (the first 3 sets of squats and the first 2 sets of Bulgarian split squats), and/or (2) stick with the rep count and cut your weight used by 40-60% of usual working weight, (3) or you may stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each). 

Hit the start now button, and check out “exercise 1” for the 4/28 written training day overview.

Suggested Accessory Equipment: large loop band

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

Quads and Glutes: 

1. Back Squats: 3S/4-6R 
2. Back Squat: 2S/6-8R

3. Bulgarian Split Squat: 2S/4-6R each side 
4. Bulgarian Split Squat: 2S/8-10R 

Compound Set: 
5A. Heels Elevated Zombie Squat: 3S/6-8R [3 second slow eccentric]
5B. Double Rep Walking Lunges: 3S/8-10R total

Compound Set: 
6A. Single Leg Assisted Romanian Deadlift: 3S/6-8R each side [3 second slow eccentric]
6B. Weighted Reverse Hyperextension: 3S/15R

Compound Set: 
7A. Abduction Machine: 2S/30R
7B. Leg Extensions: 2S/15R

4/28 Training Day Overview

Warm Up Sets: 1-2
Rep Count: 2-3R
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: 6-8R
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

Rep Count: 4-6R 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: 8-10R 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

Rep Range: 6-8R 
Tempo: 3 second slow negative 
Modification: heels elevated goblet squat

Wedge is prime fitness 

Set Up:
- set the bar at an appropriate level for you to position yourself underneath it 
- bar should rest across your front delts, high chest
- arms should stays extended, hands in line with the shoulders
- Brace the core and lift the barbell
- take ~3 steps back onto the wedge or plates so that your heels are elevated
- stance is hip width 

Execution: 
- take a bracing breath and use a 3 second eccentric to lower into a squat position 
- drive feet through the ground and press up into a standing position 
- do not let your chest or arms fall as you move through each rep. 
- Keep your torso in an upright position and arms up to ensure the barbell stays in positions throughout each

Heels Elevated Zombie Squat

Rep Range: 8-10R total [double rep=1 Rep
Tempo: steady 
Modification: standard walking lunges

Set Up: 
- begin standing with feet together
- hold a dumbbell in each hand and pin them down by your sides. [keep them from swaying or swinging as you walk]

Execution: 
- step one foot forward [to keep this favoring the quads, make your step forward “short” to increase ankle flexion and quad engagement]
- plant the stepping foot on the ground
- bend the front and back leg as you lower into a lunge [90 bend in both legs or tap the knee to the ground. 
- press the front foot through the ground
And extend your legs 
- bend both legs again, dropping into a 2nd lunge position
- drive down through your front foot and step the back foot up to meet the front
- immediately alternate the stepping foot and continue reps. 
- if you can, try not to plant the foot in between each rep. Keep the reps fluid and moving. [plant/reset between each rep if needed]

Double Rep Walking Lunges

Compound Set

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: standard Romanian deadlift

Set Up: 
- Set up next to a rack or something you can hold onto. [lightly]
- Face 90 degrees from rack. 
- Hold onto the rack with one hand and hold a dumbbell in the other hand. 
- Plant your foot on the same side as the hand that is holding the dumbbell. 
- Lift the leg on the same side as the hand that is holding onto rack. [balance on the working side]

Execution: 
- Keep a neutral spine and the dumbbell close to your body as you hinge at your hips
- reach the non working leg towards the back of the room. 
- Bend the working leg just slightly (~45 degree angle) and lower the dumbbell down to just below the knee/mid shin (chest facing down at the bottom of the rep)
- Bring your hips in and return to the standing position, contract the glutes/hammies at the top. 
- Use the assistance of the rack to help you stabilize and keep the hips square throughout each rep.

Single Leg Assisted Romanian Deadlift

Rep Count: 15R
Tempo: steady 
Modification: no weight. 

Set Up:
- position yourself in a prone position on a flat bench [chest down], hips at the edge of the bench so the lower body is hanging off the bench. 
- push the hips into the bench and position yourself up on your forearms to grip the sides of the bench and hold this position. 
- pin a dumbbell between your feet [bend your legs at 90 degrees, contract your glutes]
- flex your ankles

Execution: 
- with bottoms of your feet facing the ceiling, drive your legs up
- at the top of the rep, legs should be in line with the hips
- contract your glutes
- lower your legs back down with control
- keep the bend in your legs throughout each rep.

Weighted Reverse Hyperextension

Rep Count: 30R
Tempo: steady 
Modification: seated banded abductions. 

Set Up: 
- Position yourself on the abduction machine so your butt is forward on the bench and your torso is slightly leaned back. [pelvis tucked up and glutes contracted]
- push your mid back into the back pad and tuck your chin
- pull yourself into the seat using the handles or bottom of the seat.

Execution: 
- drive your heels down into the pegs as you drive the knees away. 
- contract the glutes/glute med at the top of the rep. 
- lower with control

Machine Abductions

Rep Count: 15R
Tempo: steady 
Modification: dumbbell 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 

Execution:
- flex your ankles and extend your legs
- when you reach full extension contract your quads
- lower with control

Leg Extensions

4/28 Quads and Glutes

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

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!

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 🥵🥵🥵🥵

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!

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! 🔥

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!

4/28 Quads and Glutes

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