Name: Playbook - Sam Sweeney - 5/12 Glutes, Quads, Core
Uploaded: 2024-03-04T17:09:27.856Z
Duration: 65 min
Description: 5/12 Glutes, Quads, Core

Flav

Viviana Kolb

Assisted pistol squats and Cossack squats are two of my absolute favorites, and they did not disappoint!! Loved today!

Megan

Wow! That was a lil of everything!! Fun and spicy all at the same time 💀

Amie

The core set was fire 🔥 this whole split has been 🔥 have hit all sorts of PRs throughout!

Alice

Core at the end was absolutely burning and with many breaks 😂

Firuza

Audry

That was such a good leg workout! I am exhausted after that! I don’t want this split to end at all!

DeAnna

Helena Bondo

Dominique

So grateful for these amazing workouts Sam! You are da bomb

Lisa

Kirsten

Ashlee

Sara

Definitely felt that finisher! Those V ups are never easy!

Kelsey

April

I THOUGHT the abs portion would be easy. I was mistaken. 🤘🏻

Alicia Heier

Brandi

Sumooooos🫶🏾🫶🏾🫶🏾🫶🏾🫶🏾🫶🏾

Tiffany

Loved everything start to finish but now it hurts to laugh

Maria Zenz

I notice some new strength in some movements but others that still need some improvement. Great 👍🏽 workout 🏋🏻‍♀️

Tish

Stephanie

Nothing humbles me more than a pistol squat - add 3sec descent 😭🫠🤣

Angela Arnall

Brittany McGee

Sooo good!  Back was a bit sore from laying sod so used the belt squat instead of sumos and felt great.  Almost died during the ab circuit. But didn’t

Safia

I agree with some comments that the ab workout is a lot harder than it looked! Haha I hope you had more core in the next split 🔥

Carmen

Jennifer Glenn

Holy heck the glute burn, my lawd. Fell over during the Cossack squats a couple times but hit 350 on the glute bridge!

Katie

Porchia

Brenna Davis

Samantha

Laughing at myself bc I thought that ab circuit would be easy and I was most certainly incorrect 😂

Mary

Realized during the cossack squats how not flexible I am. This workout got me sweating, bad 🥵

Tasha

Never have I been so grateful to reach the Pyramid of Core Death 🥵🥵🥵

Rachel

Lindsay

Sarah

Happy Friday!

Week 7 of 8 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/3R
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Band Assisted Pistol Squat: 4S/6-8R each side [3 second eccentric] 

4. Barbell Sumo Deadlift: 5S/10-12R 

5. Goblet Hold Cossack Squat: 4S/16-20R total 

Ab Compound Set: No Rest Between Sets
6a. V Ups: 10S/10R-9R-8R-7R-6R-5R-4R-3R-2R-1R
6b. Crunches: 10S/10R-9R-8R-7R-6R-5R-4R-3R-2R-1R

5/12 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: 3R
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 each side
Tempo: 3 second eccentric
Modification: single leg box squat

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 one foot off the ground and extend your leg straight 

Execution: 
- keep an upright torso as you push your hips back bend your knee 
- lower into a pistol position 
- allow your knee to move in the direction of your toes as you lower 
- lower as far as you are able to with control- full ROM would be hamstring to calf [full ankle dorsiflexion] 
- drive foot through the ground, extend your leg and press yourself back up into a single leg standing position 
- contract your quads, squeeze your glutes and stabilize at the top of the rep
- complete all reps on one side before moving to the next side

Band Assisted Pistol Squat

Rep Range: 10-12R 
Tempo: steady 
Modification: dumbbell sumo deadlift 

Set Up: 
- load a barbell with appropriate weight 
- step behind the barbell, line the bar up over your mid shoelace
- get into a wider than hip width stance, toes forward or slightly out 
- squeeze your glutes, pull belly button to spine and brace
- push your hips back, bend your knees so your shins are vertical
- reach arms down to grip the bar directly under your shoulders, pronated grip [wraps or switch grip] 
- grip the bar with a death grip 
- sink your hips back, pull all the slack out of the bar by depressing your scapula, pulling shoulders back, and pointing your chest forward [so we can “see the logo of your tee”]
- contract your lats and think about breaking the bar around your body 

Execution: 
- think about spreading the floor with your feet [external rotation of your feet/knees] to create power
- drive your feet through the ground and extend your legs as you pull the bar off the ground 
- leg press the bar to knee level before you drive your hips in and lift the bar to a standing position 
- contract your glutes at the top of the rep 
- reverse the movement by pushing your hips back, bending your knees, and lower the bar towards the ground 
- return the bar to the ground with control 
- keep the bar close to you at all times

Barbell Sumo Deadlift

Rep Range: 16-20R total 
Tempo: steady 
Modification: no weight 

Set Up: 
- grip a dumbbell with both hands in goblet hold 
- hold the dumbbell at your chest, pin your elbows to your sides 
- get into a wide stance, wider than hip width
- point your toes forward [or just slightly outward]
- keep your chest upright 
- tuck your ribs and brace 

Execution: 
- push your hips back and bend one knee as you shift your hips to one side
- keep your foot planted on the ground as you drive your knee towards(over) your toes and sink your hips down
- extend the other leg, lift your toes, and drive your heel down into the ground [feel a stretch through your leg]
- press through your planted foot and lift your hips only halfway
- keep tension in your glutes, adductors, quads and shift your hips over to the other side
- drive your knee towards your toes on the other side and sink down into a squat with your other leg extended [heel driving down into the ground] 
- continue to shift your hips back and forth, never fully returning to the standing position until you have completed your final rep

Goblet Hold Cossack Squat

Rep Count: 10R, 9R, 8R, 7R, 6R, 5R, 4R, 3R, 2R, 1R 
Tempo: steady 

*no rest between sets

Set Up: 
- lie on the ground in a supine position, chest up 
- extend arms overhead, overlap palms
- extend legs, point your toes
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- use your core to lift your upper back and lower body off the ground 
- lift your legs straight up and reach your hands to tap your toes
- contract your core
- lower your upper back/arms and legs to the ground again 
*you can modify by *folding* in half and reaching arms to legs with back on the ground

V Ups

Rep Count: 10R, 9R, 8R, 7R, 6R, 5R, 4R, 3R, 2R, 1R 
Tempo: steady 

Set Up: 
- lie on the ground in a supine position 
- bend your legs at 90 degrees and pin knees over your hips
- bend your arms and overlap your hands behind your head 
- tuck your chin 
- squeeze glutes, pull belly button to spine and brace 
- keep eyes looking at the ceiling 

Execution: 
- lift your hips and upper back off the ground simultaneously 
- lift chest straight towards the ceiling
- contract your core
- lower your upper back and hips to the ground again

Crunches

Ab Compound Set

5/12 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

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!!

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!

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 ❤️

5/12 Glutes, Quads, Core

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