Name: Playbook - Sam Sweeney - 5/5 Glutes, Quads, Core
Uploaded: 2024-03-04T17:09:27.832Z
Duration: 65 min
Description: 5/5 Glutes, Quads, Core

Flav

Olivia Schneider

So bummed I had to break this into 2 workouts, but it was still legit. Quads were 🔥 on the decline sit ups 🥵

Amie

New PR on BB glute bridge! And exactly the burn my quads needed today with the rest of the workout 🙌

Megan

Feeling under the weather today but forced myself and glad I did 🔥☠️

Hit a PR! Love the simplicity of this one, yet it’s SO spicy 🥵

Jessica

Beyond Awesome 🔥🔥🔥🔥🔥🔥🔥

Rowena

One of my all time favourite workouts 😊

Alice

Janelle

Christina

The perfect final workout marking my ONE YEAR ANNI doing your incredible programming. Thank you for 52 weeks of incredible workouts and an unbeatable community 🥹🥹🥰🥰🔥🔥

Audry

Krista

Hannah

I’m officially caught up on this split! Happy Saturday

Porchia

Libby

I did a plate push because I'm at home and had to modify. Let me tell you, the burn was intense! 🔥🤘🏻

Alicia Heier

Kimmy

Big gulps we’ll see ya later 🔥🙌🏼

Brandi

Tiffany

April

Was on a time crunch so I had to skip the last superset but a fantastic workout nonetheless! 🔥 ♥️

Safia

Lacey

Thank you for exposing my weaknesses and making me stronger!

Melanie

Jennifer

Shelby

Woof! Another killer leg workout. Great way to finish the week. 😤

Stephanie

Tish

My legs are screaming they are done with 3-leg day weeks😰😰

Zenkarenka

Bree

Mary

Been a minute since we've done Bulgarian split squats

Tasha

I hadn't thought this would be as punishing as it was... Boy, was I wrong 🥵

Rachel

Happy Friday!

Week 6 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/4-6R
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Barbell Bulgarian Split Squat: 5S/5R each side [5 second eccentric, 1 second pause at the bottom]

Compound Set:
4a. Decline Sit Ups: 3S/30R 
4b. Assisted High Step Ups: 3S/15R each side 

Compound Set: 
5a. Unilateral Farmer’s Carry: 4S/30 seconds each side 
5b. Sled Push: 4S/60 seconds

5/5 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: 4-6R
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: 5R each side
Tempo: 5 second eccentric, 1 second pause at the bottom 
Modification: dumbbell bulgarian split squat

Set Up: 
- set the barbell to ~shoulder height on the rack
- position a bench [or box] behind the rack- [far enough away for you to be able to step back ~2 steps and elevated one foot]
- grip the barbell with a pronated grip, even distance on each side [just outside shoulder width] 
- retract your scapula and pull yourself under the bar
- position the bar on your high/mid back [on the ‘ridge’ created by retracting your scapula] 
- drive your elbows down and pull the bar into your back 
- squeeze your glutes, pull belly to spine, brace 
- un- rack the barbell 
- take ~2 steps back and elevate one leg on the bench [top of your foot down on the bench- edge of the bench lined up with the crease of your ankle. if you do not have the mobility bend your ankle and drive your toes into the bench] 
*front foot should be ~1 step in front of the box/bench. The more close the stance, the more ankle flexion the movement will force- making it more quad dominant]
- keep your eyes fixed in one spot, head/neck neutral
- drive your ribs down and hold the brace in your trunk 

Execution: 
- hinge slightly at your hips
- bend your front knee [allow it to move towards your toes while your heel stays planted on the ground] and push your hips back towards the bench as you lower  until your front leg is bent at ~90 degrees or just below
- keep your chest upright and facing forward at the bottom of the rep
- drive your front foot through the ground and extend your leg as you press up and into the start position
- keep knee in line with toes throughout each rep
- complete all reps on one side before moving to the next

Barbell Bulgarian Split Squat

Rep Count: 30R 
Tempo: steady 
Modification: sit ups or decline crunch

Set Up: 
- position yourself on a decline bench, lock your ankles in 
- squeeze your glutes, pull belly button to spine and brace
- extend your arms over head, tuck your chin

Execution: 
- pull belly button in and drive low back into the bench 
- lift your torso off the bench 
- reach your arms forward as you lift your torso to the upright position 
- contract your core
- lower your back to the bench with control and extend your arms overhead again

Decline Sit Ups

Rep Count: 15R each side
Tempo: steady 
Modification: use a lower box and/or no weight

*use a box HIGHER than knee level. 

Set Up: 
- position a box in front of a rack or machine
- grip a dumbbell in one hand
- squeeze your glutes, pull belly button to spine, and brace
- step the foot on the other side [from dumbbell] on top of the box 
- lean your chest forward towards the rack or machine
- lock the dumbbell in front of your torso, in line with your planted leg
- grip the rack/machine lightly with your free hand [use this only for stability. As little assistance as needed]
- back foot should be planted flat on the ground 

Execution: 
- extend your leg and press your back foot off the ground 
- contract your quads/glutes at the top of the rep
- shift your hips back and bend your leg again and lower the back foot to the ground again 
- keep reps steady and try not to bounce off the ground between reps 
- complete all reps on one side, before moving to the next side
-

Assisted High Step Ups

Superset

Time: 30 seconds each side
Tempo: steady 
Modification: 60 seconds standard farmer’s carry 

Set Up: 
- grip a kettlebell in one hand
- squeeze your glutes, pull belly button to spine, and brace
- stand with feet together, toes forward
- extend your free arm out to the side for stability 
- use the brace in your core to keep your hips square forward
- contract your lats and hold the kettlebell close to your body 

Execution: 
- step forward and balance the weight of the kettlebell 
- keep your hips from shifting as you walk
- keep chest upright and facing forward- neutral head, neck, and spine 
- switch sides after 30 seconds

Unilateral Farmer’s Carry

Time: 60 seconds
Tempo: steady 
Modification: deadmill, plate push, sprint/jog

Set Up: 
- load the sled with appropriate weight
- stand behind the sled, facing the handles, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine and lean your chest towards the handles
- grip the handles midway down and keep your arms extended 
- lock your arms in the extended position, use your lats to support the tension

Execution: 
- bend one leg and drive your knee towards your chest
- plant your foot on the ground
- extend your leg and push the sled forward
- step your other foot forward and continue to push the sled as you walk

Sled Push

5/5 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

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!

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

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 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

5/5 Glutes, Quads, Core

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