Name: Playbook - Sam Sweeney - 4/4 Quads and Glutes
Uploaded: 2024-04-04T01:31:06.935Z
Duration: 75 min
Description: 4/4 Quads and Glutes

Karolane

Alexis

Megan

Meghan

That really was spicy 🥵 got my heart going!

Jemme

Hannah

Kody Young

Delilah

Quads of steel feels are SO real!! Epic ❤️‍🔥❤️‍🔥❤️‍🔥

Katie

That was super humbling! 😅my quads were on fire

Yanely

Lamia

Pistol squat progress! All reps weighted this week! Yay!

Serena

Leg extension drop set..
my quad is so pumped 😬🧡

Erisa

Lisa Greg-uanseru

Christina

Lindsay

Marla

Did last weeks lots power no connection for three days

Joanne

Keri

Shelly

Holy crap!! My drop sets were weak…10,5,3 🤣🤣🤣🤣🤣
🍑🍑🍑🍑😳😳😳

Talia Prideaux

Corrine

Those dumbell extensions were very humbling

Libby

April

Nicole

I cannot even describe how my legs feel right now. 😵🦵

Lisa

Don’t think I’ve ever had a quad pump like that before!! Maybe once in the last split! ❤️‍🔥

Amber

Oh my god 🤮🥵💀
If you’re looking to try out a Sweeney leg day, this is IT. Fucking brutal 🥵🤮🤮 and I loved it 😈

Morgan

Brittany McGee

Kimmy

Louise

Nyakeh

Lorena

Jody

Grace

Vonny

Marlene

Tonya

Whew, that was insanely good! 🥵 🙌🏼

Mia Arrowsmith

Manda

This one is going to hurt tomorrow.
🔥🔥🥵💀

Regina

Brooke

Porchia

I don’t think I’ll be able to walk today 👏🏼🔥💀

Sara

Chelsey

Megan Laudick

Holy smokes 💨 THIS. Literally smoke coming out of my quads 🔥

Alli

Happy Thursday!

Week 5 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]: 4S/3-5R

2. Secondary: Pistol Squat [assisted, bodyweight, or weighted]: 4S/6-8R each side

3. Sumo Stance Front Box Goblet Squat: 5S/10-12R [2 second pause at the bottom of each rep]

4. Barbell Cyclist Squat: 6S/8-10R [every 30 seconds] 

5. Dumbbell Split Squat: 3S/6-8R each side [3 second eccentric each rep] 

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

4/4 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: 3-5R 
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: 10-12R 
Tempo: 2 second pause at the bottom of each rep 
Modification: raise the height of the box 

Set Up: 
- get into a wide stance facing a bench or box, toes pointing forward or slightly out [adjust the height of the box to fit the depth of your squat] 
- grip a dumbbell with both hands in a goblet hold at your chest
- pin your elbows in by your sides
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin, keep an upright torso and a neutral head, neck, and spine 

Execution: 
- push your hips back and bend your knees and drive them out
- keep your shins vertical as you lower into a full squat
- at the bottom of the rep tap the bottom of your dumbbell to the top of the bench 
- extend your legs, drive your hips in and press up into the standing position 
- contract your glutes
- keep your chest facing forward

Sumo Stance Front Box Goblet Squat

Rep Range: 8-10R 
*every 30 seconds
Tempo: steady 
Modification: heels elevated dumbbell squat or narrow stance leg press

*if you do not have a wedge, you can elevate your heels on small plates 

Set Up: 
- place a wedge in the center of your rack behind your barbell 
- position the barbell on your back, drive your elbows straight down
- contract your lats and pull the barbell into your back
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and step back to elevate your heels on the rack 
- get into a narrow stance
- keep a tall and upright torso and a neutral head, neck, and spine 

Execution: 
- push your hips back and bend your knees
- allow your knees to travel over your toes
- lower into a full squat, hamstrings to calves [if possible, adjust depth to fit you] 
- extend your legs, drive your hips in and press up into the standing position 
- contract your glutes and quads at the top of the rep 
- keep your torso upright at the bottom of the rep, chest facing forward

Barbell Cyclist Squat

Rep Range: 6-8R each side
Tempo: 3 second eccentric 
Modification: no weight, and/or elevate the front foot

Set Up: 
- grip a dumbbell in each hand, pin your arms down by your sides
- keep your torso upright and get into a long split stance
- glue your front foot to the ground 
- squeeze your glutes, pull bely button to spine, and set your brace
- keep a tall torso and a neutral head, neck, and spine 
- pin your traps down shoulders back, and contract your lats to keep the dumbbells from swinging by your sides
- keep only a slight bend in your back leg

Execution: 
- bend your front leg, drive your knee over your toes
- lower into a full split stance, front hamstring to calf
- drive your front foot through the ground and extend your leg as you press back up into a split stance
- contract your quad at the top of the rep 
- keep your torso upright

Dumbbell Split Squat

Rep Count: 5R drop 10R drop 5R
*20 reps total 
*drop the weight by 10-50% each drop set
Tempo: steady
Modification: machine leg extensions

Set Up: 
- sit on the edge of a bench or box with your legs hanging off
- keep an upright torso, pull belly button to spine, and brace
- grip the ends of the bench and pull your glutes into the bench 
- bend your legs at 90 degrees and pin a dumbbell between your feet, hold tension in your adductors to keep the dumbbell in position 
- lean your torso back slightly and pin your knees in line with your hips

Execution: 
- lift the dumbbell off of the ground and extend your legs straight out
- contract your quads
- keep your knees pinned in line with your hips
- bend your legs and lower the dumbbell towards the ground again with control

Dumbbell Leg Extensions

4/4 Quads and Glutes

Cori

4/29 Glutes and Hamstrings

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

RunDominican

One day off and crushed full body! 🔥🔥🔥

Bree

4/27 Full Body or Optional Rest Day

Audry

4/26 Shoulders, Biceps, Triceps

Always love the burn with b stance hip thrust

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

Olga

4/25 Quads and Glutes

Brianda

4/24 Chest and Triceps

I was able to hit PB on pull ups and other primary ones! Loving this program super very much 🧡

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

Jamie

Omayma

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

4/18 Quads and Glutes

Kerri

Ruben Dorado

4/17 Chest and Triceps

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

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

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

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

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!

Caryn

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

4/4 Quads and Glutes

Community

More workouts from Sam Sweeney