Name: Playbook - Sam Sweeney - 5/2 Quads and Glutes
Uploaded: 2024-05-12T19:29:38.163Z
Duration: 75 min
Description: 5/2 Quads and Glutes

Tayler

That was some EXTRA LEVEL BEASTMODE ❤️‍🔥 Legs were shaking in the best way after that 🙌🙌🙌

Megan

My progression with pistol squats, I'm amazed 🥹 my ankle can't do cossack squats so had to modify that.

Katie

Lamia

Oh my quad..! That hack sissy!!!!! Thank you—🙏

Erisa

Only thing that can maaaybe beat a Sweeney back day is a Sweeney leg day. Thank you!!!

Audry

Kimmy

Did this one at home with all modifications and a lot of body weight movements.. my legs are still toast🔥

Christina

Regina

Taylor Willman

April

Your programming is the best. So intentional and always challenging. Those Cossacks lunges were 🔥🔥🔥. Thank you 🙏🏼

Lorena

Michelle

Never thought I'd hit the PRs on quad work I have this round. 🙌👏🙌

Manda

First modified workout since having laparoscopic surgery and man did it feel good !!couldn’t lift anything over 12 pounds but my heart rate was up and muscles on fire

Mia Arrowsmith

I have loved this split! But quad day is definitely my fave 💯🔥

Bree

Jennifer

Took it light on the weights because body is sore from the week but it was still a good one

Porchia

👌🏼👌🏼👌🏼👌🏼🥰🤌🏼🤌🏼🤌🏼🤌🏼🤌🏼

Megan Laudick

Happy Thursday!

Week 9 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]: 5S/2-3R

2. Secondary: Pistol Squat [assisted, bodyweight, or weighted]: 3S/6-8R each side

3. Single Leg Barbell Hip Thrust: 4S/6-8R each side [2 second hold at the top of each rep]

4. Hack Squat Sissy Squat: 6S/5-7R [4 second eccentric] 

5. Alternating Cossack Squat: 5S/20R total 

6. Bent Forward Cable Sissy Extensions: 3S/5R drop 10R

5/2 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: 2-3R 
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: 6-8R each side
Tempo: 2 second hold at the top of each rep 
Modification: single leg dumbbell hip thrust

Set Up:
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- place the barbell on the ground in front of a flat bench 
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench, legs facing the bar
- extend your legs out and roll the loaded barbell over your hips
- with the barbell in line with your hips, bend your knees
- plant one foot firmly on the ground so your heel is under your knee on one side [tripod feet- connect the base of the big toe, little toe, and heel to the ground]
- bend your other leg and lift your foot off of the ground, pin your leg at 90 degrees
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips
- squeeze your glutes, pull belly button to spine, and brace
- contract your lats and keep a tight grip on the bar
- keep a neutral spine 

Execution: 
- drive your foot through the ground, and lift your hips into full extension 
- contract your glutes
- your knee, hips, and torso should make a straight line at the top of the rep
- shin should be vertical at the top of the rep, knees in line with the ankles
- lower your hips until you feel a full stretch in your glutes
- keep non working leg pinned at 90 degrees, foot off of the ground through the entire rep
- keep chin tucked, gaze forward

Single Leg Barbell Hip Thrust

Rep Range: 5-7R 
Tempo: 4 second eccentric
Modification: assisted sissy squat, or
heels elevated barbell hack squat or heels elevated goblet squat

Set Up: 
- load the hack squat with appropriate weight
- step your feet low and close on the platform [adjust to fit you] 
- glue the balls of your feet to the platform, grip the platform with your toes
- press your back into the pad of the bench
- push your traps up into the pads
- grip the handles of the machine on either side with a neutral grip, contract your lats and pull the pads into your traps
- squeeze your glutes, pull belly button to spine, and set your brace
- lift your heels and drive the balls of your feet into the platform
*keep heels off of the platform- stay up in your toes
- keep your back glued to the pad
- set your brace

Execution: 
- drive your back into the pad and bend your knees
- allow your knees to move in the direction and over your toes
- lower into a FULL ROM squat, hamstrings to calves
- drive the balls of your feet into the platform and drive your knees back as you extend your legs
- press up into the standing position again 
- contract your quads at the top of the rep 
- stay up on your toes, heels lifted 
- keep a tight grip of the handles, elbows forward

Hack Squat Sissy Squat

Rep Count: 20R total 
Tempo: steady 
Modification: alternating side lunge

Set Up: 
- grip a dumbbell with both hands, goblet hold
- hold the dumbbell at your chest, pin your elbows by your sides
- get into a wide stance, wider than hip width, toes forward or slightly out
- tuck your chin, keep a neutral head, neck, and spine 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back
- shift to one side and bend your knee
- allow your knee to move over your toes on one side as you sink into a full squat position- hamstring to calf
- keep your other leg straight, lift your toes, and drive your heel into the ground
- extend your other leg and press yourself up a half rep 
- shift your hips to the center and then over to the other side
- alternate each side, each rep
- keep your chest upright and facing forward
- hold tension in your quads and glutes throughout the entire rep

Alternating Goblet Cossack Squat

Rep Range: 5R drop 10R 
Tempo: steady 
Modification: spanish squats

Set Up: 
- attach two single handles to one side of the cable and position it low 
- step in front of the cable, facing the handles
- loop each end of the handles behind each of your knees
- step away from the cable until you can feel the tension of the weight pull you forward
- plant your feet on the ground in a hip width stance
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your torso forward
- extend your arms and grip the cable rack with both hands
- keep a neutral head, neck, and spine 
- keep your chest facing the ground

Execution: 
- bend your knees and allow the cable to pull your knees forward
- lift your heels off of the ground and allow your knees to move over your toes
- feel a full stretch through your quads at the bottom, hamstrings to calves
- extend your legs and drive your knees back against the weight of the cable
- plant your heels on the ground at the top and contract your quads
- keep a neutral spine and chest facing the ground

Bent Forward Cable Sissy Extensions

5/2 Quads and Glutes

Elodie

hillary

5/16 Upper Body [Back and Shoulders]

Ann Marie

Body throbbing - these high volume workouts hurt so good. Love the challenge 🔥

Stephanie

Darrien

5/15 Lower Body

Jessica

Arm were shaking on that last plank !! 🔥

Krista

5/14 Upper Body [Chest and Shoulders]

I’ve gotten so used to the “strength” plans and felt like I was at a plateau. I’m so glad this is one is focused on endurance. This was a nice change of pace and I think perfect before summer

Paige

My favorite! I have suffering from back issues and adding those mobility drills really helped!

Priscila Santiesteban

Gisselle

5/13 Lower Body [NEW SPLIT!]

Deload week complete. I’m ready to fire it back up! 🙈

Alli

Lindsay

5/11 Full Body or Rest Day [DELOAD WEEK]

Firuza

I modified so much coming off of being sick but I feel it!

Monica

5/10 Shoulders, Biceps, Triceps [DELOAD WEEK]

That felt exceptionally healing and therapeutic for my body today 🥰

Michelle Zabin

5/9 Quads and Glutes [DELOAD WEEK]

Still got the pump in even with the deload!

Kody Young

5/8 Chest and Tricep [DELOAD WEEK]

Really been loving these Reverse grip curls lately 😍

Marla

5/7 Back and Biceps [DELOAD WEEK]

Just enough of glute pump! Welcome back to the crew Sam!

Even on a deload week, hammies hit just right 💕 simple, yet so sufficient and strong

Deload felt great today. Much needed after this split

5/6 Glutes and Hamstrings [DELOAD WEEK]

Yesenia

Any type of dead bug variation never fails to be my favorite way to work core 🥰

5/4 Full Body or Optional Rest Day

Every arm day the past few weeks has provided me with a new favorite cable arm variation, and today’s bicep curls continued the trend 🙌❤️

Great workout as I head into deload a bit late 🙃

Karen Arce

5/3 Shoulders, Biceps, Triceps

Killer variations today, absolutely loved it ❤️‍🔥💪

5/1 Chest and Triceps

Could only fit in 45 minutes this morning but was a good burn!

Brooke Elizabeth

Easily a favorite back day 🙌 Every single part of this was absolutely spectacular and my lats and posture are feeling on their A-game 110%

4/30 Back and Biceps

Yanely

That was the first time I’ve ever felt truly confident in my full kang squat form, and it felt so strong!!! Practice makes progress 🙌🥰😁 Loved this whole workout!!

4/29 Glutes and Hamstrings

I was intimidated by the kong squats but they turned out to be amazing!

4/27 Full Body or Optional Rest Day

First time trying your workouts and let me tell you, this killed me haha 💥🥵

Jhia

The supine grip on the tricep kickbacks hit just right 💪😍❤️‍🔥

4/26 Shoulders, Biceps, Triceps

Karolane

Meh I hate sissy squat I just can't do it right but I loved the alternative

Omayma

4/25 Quads and Glutes

Wow bench press really has come a long way!

4/24 Chest and Triceps

Nikki

Back day is always a great way to start the day!

4/23 Back and Biceps

Not feeling the best the past few days and ofc had to do a killer leg day to get back to it ☠️☠️

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

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

Delilah

4/19 Shoulders, Biceps, Triceps

Jamie

4/18 Quads and Glutes

Wow those landmine chest flies were hard! But fun! 🔥

Kerri

4/17 Chest and Triceps

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

4/16 Back and Biceps

Serena

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

Excellent burn. Thank you!!! Ready for the new split 🤩🤩🤩

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

Katie Rowse

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

Sirmann

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

Joanne

3/30 Full Body or Optional Rest Day

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

Freaking LOVE this one. Wasn’t ready for a deload so enjoying the top hits from this split before it’s done!!!

Micaela

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! 🔥

5/2 Quads and Glutes

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