Name: Playbook - Sam Sweeney - 5/19 Glutes, Quads, Core
Uploaded: 2024-03-04T17:09:27.879Z
Duration: 65 min
Description: 5/19 Glutes, Quads, Core

Best series I’ve done with the 3 day per week glutes.  Wish we would have taken before and after

Runners1

These week as a whole, I felt every day my muscle activation was so much better! For example, today I could really feel my core engage in the cable crunches and dead bugs so much better! This has been the case all week for all areas!

Megan

Loved it today! So much activation 🔥💗. Especially enjoyed the elevated reverse lunge.

Amie

First day back in the gym & this was a great workout to start with. I also loved the ab workout in the end!

Micaela

Omayma

Megan Lee

Lauren

Allison

Great way to end the split. Thank you for extending it! 🙏🙌🏼

Mia Arrowsmith

Great leg day to end this split! Gonna miss it but can’t wait to see what’s next!

DeAnna

This was a great last leg day of this split 🔥😍🥵 them deadlifts had me schweaty felt way strong

Brandi

Kenia

Amazing leg workout as always! Those deadlines with minimal rest had me dying!🥵 But I completed them! 🤘🏻

Alicia Heier

Meghan

Safia

Tiffany

Tish

Jolene Plank

Sad to see these 3x a week leg days but excited for this new split!

Lacey

Gonna miss this split so bad. Been a good one for sure 🔥

Kashay Sullivan

Whew!!😅😅😅Great workout!!!❤️😍

Donalee

Courtney

How about them dead lifts or 2 sec paused sets. I died!

Shelby

Regina

Great last leg day of the split’ I don’t want the 3x lower body per week to end 🥺

Kelli Coffey

Porchia

My grip strength imbalance were really making itself known during those deadlifts 😅

Sarah Arnett

Sad this is over but so excited to see what it next !

Mary

Lakshmi Neelesh Nimmagadda

Lowkey didn’t want to end this one!!! 
Loved every sec…even the SWEATY 50 rep deadlifts

Rachelle

I loved this split (so much) and this workout - Sam (and Noel!!!), thank you so much for making such amazing work for the Crew! We are SO grateful for you!

Rachel

Going to miss this split. Feeling stronger and ready to take on the next one.

Tasha

Lindsay

Sarah

Killer last leg day.. Ready for the new split 💪🏻

Kaylin

Happy Friday!

Week 8 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

3. Cable Deficit Reverse Lunge: 4S/8-10R each side [2 second eccentric] 

4. Paused Heels Elevated Goblet Squat: 4S/6-8R [2 second pause mid rep on eccentric, at the bottom, mid rep on concentric, at the top of each rep]

5. Barbell Deadlift: 10S/5R [every 10 seconds]

Compound Set: 
6a. Kneeling Cable Crunch: 2S/30R
6b. Cable Rope Anti Extension Dead Bug: 2S/20-30 seconds

5/19 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: 8-10R each side
Tempo: 2 second eccentric 
Modification: dumbbell deficit reverse lunge

Set Up: 
- place low platform or stack plates 2-3 feet in front of one side of the cable
- attach a handle to the cable, position it low
- step in front of the cable, face the cable
- grip the handle with one hand
- back away from the cable, step both feet on top of your low platform, still facing the cable 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- plant the foot opposite of the hand holding the cable
- lift the other foot off the platform and step it back behind you
- plant the ball of your foot on the ground
- bend your front leg 
- lean your torso forward slightly and extend your arm holding the cable towards the cable as you lower into a deep lunge position 
- try to keep front shin vertical at bottom of rep 
- extend your front leg and press up as you step your back foot up to the platform to meet your other foot in a standing position
- contract your glutes at the top 
- complete all reps on one side before moving to the next

Cable Deficit Reverse Lunge

Rep Range: 6-8R 
Tempo: 2 second pause mid rep on eccentric, at the bottom of the rep, mid rep on concentric, and at the top of each rep

*I used a 25 degree wedge

*use wedge or small plates to elevate your heels

Set Up: 
- grip a dumbbell in both hands, hold it at your chest in a goblet hold 
- step your feet on top of the wedge, heels elevated 
- plant your feet hip width or just inside, toes toward or just slightly out 
- squeeze your glutes, pull belly button to spine, and brace
- keep head, neck, spine neutral 
- squeeze your elbows to your sides, contract your lats to support your dumbbell 

Execution: 
- push your hips back, bend your knees to mid rep
- pause for 2 seconds 
- allow your knees to follow your toes and lower into a full squat position 
- pause for 2 seconds 
- drive your feet through the ground and press up to mid rep 
- pause for 2 seconds 
- extend your legs and drive up into the standing position 
- contract your quads and glutes and pause for 2 seconds

Paused Heels Elevated Goblet Squat

Rep Count: 5R
*every 10 seconds
Tempo: steady, quick 
Modification: dumbbell deadlift

*you may choose to hold the weight at the top [standing] or bottom [bar on ground] of the rep during 10 sec rests. I did five sets resting at top and 5 sets resting at bottom of rep. Keeping full body tension throughout. 

Set Up: 
 - load the bar with an appropriate weight for the rep count. 
- stand behind the bar and position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (feel free to play around with stance, your mobility and biomechanics will play a large role in the width of your stance)
- create a tripod foot with your feet (think about connecting/pressing through the base of your big toe, little toe, and heel) 
- with a neutral spine, hinge the hips back and bend forward to grip the barbell. 
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip. (Use a “death grip” on the bar)
- grip should be just outside of the hips
- activate your lats by depressing your scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension.
*as you do this the bar should be pulled right up to your shins.
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the ground. 
- leg press the weight up until the bar is at knee level 
- as soon as the bar reaches the knees use torque snap your hips in and lift your torso as you stand the rest of the way. (think about your knees externally rotating, but don’t actually rotate, and push the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- lower the bar with control, keep the bar as close to your body as possible. 
- Reset your breath in between each rep.
- at the top and bottom of the rep we should always be able to ‘read the logo on your shirt’- this just means keep your chest up and facing forward.

Barbell Deadlift

Rep Count: 30R 
Tempo: steady 
Modification: banded kneeling crunch 

Set Up: 
- attach a cable rope to one side of the cable, position it hight 
- step in front of the cable, face the cable 
- step 1-2 step away from the cable and get down into a kneeling position 
- squeeze your glutes, pull belly button to spine, and brace
- bend your elbows, squeeze them to the sides of your head, and hold the rope pinned at the top of your head
- begin with torso upright 

Execution: 
- use your core to pull the cable rope straight down 
- drive your head towards the ground and round your upper back slightly at the top of the rep 
- contract your core
- keep hips in place and raise your torso away from the ground 
- control the movement with your core, use your arms for guidance

Kneeling Cable Crunch

Time: 20-30 seconds
Tempo: steady 
Modification: banded dead bug 

Set Up: 
- attach the rope to one side of the cable, position it low
- get down on the ground in a supine position, feet pointed away from the cable 
- position yourself far enough away from the cable to reach back and grip the ends of the rope with each hand
- squeeze your glutes, pull belly button to spine, and brace
- lift your legs off the ground and pin them at 90 degrees, knees over your hips
- pull the rope and hold it over your chest, contract your lats

Execution: 
- extend one leg down towards the ground, keep a flat core as you lower your leg
- bend your leg again and drive your knee over your hips again 
- alternate extending and lowering each leg towards the ground
- hold tension in your core, do not let your back arch as you lower your leg
*alway adjust range of motion to fit you
- hold rope over your chest throughout

Cable Rope Anti Extension Dead Bug

Compound Set

5/19 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

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 😈

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 🥵🥵🥵🥵

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

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 ❤️

5/19 Glutes, Quads, Core

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