Name: Playbook - Sam Sweeney - 4/7 Glutes, Quads, Core
Uploaded: 2024-03-04T17:09:27.737Z
Duration: 70 min
Description: 4/7 Glutes, Quads, Core

Flav

yangBAE

My range of motion felt amazing today, even on the heaviest lifts 🥰 and but was I excited to see dragon flags—Always an epic one ❤️‍🔥

Megan

I would not have made it through this without harness pre workout, vigor, and replenish. This was pure 🔥

This one had my little heart pounding 🤪

Lauren Richards

Jacqueline

Olivia

Serena

Jennifer Glenn

Feeling under the weather. Listening to some advice you posted on your Instagram story a while ago…cut weight in half even tho I really didn’t want to

Audry

karen

Kate

Sasha

Jenn

Rachael Milbrook

Ashlee

Wow! Had to do this one from home this morning, but still such a good workout!

Sarah

Nyakeh

Amanda Giles

Patty

Alexa

Those dragon flags and Spanish squats today 🐉🔥🌶️

Brandi

I have no words for that workout! I’m pretty sure my glutes fell off half way into the workout! Lol was a good one!

DeAnna

Lakshmi Neelesh Nimmagadda

Sometimes I wonder if I am crazy in the middle of these workouts 😂 finished todays and felt very accomplished! Those 8x8 sets are wild 🤩

Kayleigh B

Lacey

Those Spanish squats had me wanting to tap out! They burned 🔥 soo bad! 🤘🏻

Alicia Heier

Carolina

Kashay Sullivan

Monica

Lyndsey Rozzi

Felt good to get under the bar for regular squats!  Dragon flag was definitely an ab burner!!

Jennifer

Those banded Spanish squats at the end 😵‍💫🥵 SO GOOD

Katie Kruckeberg

Did not think I’d survive those back squats tbh

Maria Zenz

Kelsey

Stephanie

Jessica

Happy Good Friday! And what a Good Friday workout that was!

Porchia

Tracy

Tasha

Glutes & quads activated 🔥🤌🏼😮‍💨

Megan Laudick

Fire 🔥 I swapped the last 2 superset with - leg extensions and regular sit-ups just because I really wanted to practice my control with leg extensions…thank you amazing workout

Clara Wells

EnTuwan

The single Romanians definitely show you which ankle is stronger 😂

Happy Friday!

Week 2 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. Barbell Back Squat: 8S/6-8R 
[begin with a manageable weight for 8R, increase weight each set for your first 3-4 sets. Work up to a heavy 6R on your 4th set. Decrease weight each set back to your start weight on sets 5-8]

Compound Set: 
4a. Single Leg Cable Romanian Deadlift: 3S/8-10R each side 
4b. Dragon Flag: 3S/10-12R [3 second eccentric]

Superset: 
5a. Spanish Squat [weighted or unweighted]: 3S/20R [20 second hold at the bottom of the first rep, each set]
5b. Band Resisted Decline Sit Up: 3S/20R [20 second hold at the top of the first rep, each set]

4/7 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: 8-10R
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: 6-8R 
*begin with a manageable weight that you can hit for 8R. Add weight each set on your first 4 sets until you hit a heavy 6R. Decrease weight each set back to your start weight on your final 5-8 sets. 

Tempo: steady 

*30-60 second rest

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- 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, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar 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 lift the barbell off the rack.
*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 gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core
- push your hips back, bend your knees [and push them out] as you lower into a squat
- 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 upright and standing position. 
- exhale at the top of the rep and reset your breath
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes. 
- the bar should travel in a straight line up and down as you lower and press

Barbell Back Squat

Rep Range: 8-10R each side 
Tempo: steady 
Modification: dumbbell assisted single leg rdl 

Set Up: 
- attach the single arm handle to one side of the cable and position it low 
- step in front of the cable, facing the cable
- grip the handle with one hand, neutral grip 
- step away from the cable 2-4 steps 
- squeeze your glutes, pull belly button to spine, and brace
- keep hips square forward
- lift one foot off the ground opposite from the hand holding the cable]
- plant the other foot on the ground, grip the ground with your toes, toes pointed forward

Execution: 
- push your hips back, reach your non planted leg back towards the wall behind you
- lower your torso towards the ground and reach your arm holding the cable towards the cable 
- bend your knee just slightly as your chest faces the ground 
- keep vertical shin at the bottom of the rep, ~45 degree bend in your planted leg
- complete all reps on one side before moving to the next

Cable Single Leg Romanian Deadlift

Rep Range: 10-12R 
Tempo: 3 second eccentric 
Modification: lying leg raise

Set Up: 
- lie on the ground in front of a rack or machine, supine position 
- extend your legs and point your toes
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms overhead behind you and grip the rack or machine behind you for support
- hold tension in your core

Execution: 
- keep your legs straight, lift your legs off the ground and towards the rack behind you
- lift your hips and low back off the ground as you bring your legs towards the rack behind you
- contract your core with toes pointed straight up overhead
- use a 3 second eccentric to lower your legs and hips towards the ground again

Dragon Flag

Superset

Rep Count: 20R
Tempo: 20 second hold at the bottom of the first rep, each set. Steady tempo on the following 19R
Modification: with or without band/weight 

Set Up: 
- loop a band knee height around a rack or machine 
- step in front of of the rack, step your feet into each end of the band and loop the band behind each knee 
- step away from the rack until you feel the pull of the band forward
- plant your feet in a hip width stance on the ground, toes forward, grip the ground with your toes
- squeeze your glutes, pull belly button to spine and brace 

Execution: 
- push your hips back and allow the band to pull your knees forward, towards the rack- but keep them in line with your toes
- lower to a full squat position, keep torso upright
- extend your legs, and push back against the tension of the band 
- drive your hips in and return to the standing position 
- contract your quads and glutes at the top of the rep

Banded Spanish Squat

Rep Count: 20R 
Tempo: 20 second hold at the top of the first rep, each set. Steady tempo on following 19R
Modification: no band 

Set Up: 
- use a heavy dumbbell or rack/machine behind the decline bench to pin one end of a band 
- set up on the decline bench, lock your feet in place and secure your glutes to the bench 
- pull the band over your chest and secure it under your arms 
- lie back so your mid back is pressed into the back pad 
- cross your arms over your chest to hold the band in place
- squeeze your glutes, pull belly button to spine and brace
- tuck your chin 

Execution: 
- drive your hips into the pad and use your core to lift your torso against the tension of the band
- on your first rep sit up halfway, where you feel the tension of the band most, and hold the contraction in your core for 20 seconds 
- return your back to the pad with control 
- continue with a full sit up and steady pace on your final 19R
- hold tension in your core/trunk throughout the entire set

Band Resisted Decline Sit Up

4/7 Glutes, Quads, Core

4/27 Full Body or Optional Rest Day

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

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

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!!

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!

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 💪❤️‍🔥

4/7 Glutes, Quads, Core

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