Name: Playbook - Sam Sweeney - 5/9 Quads and Glutes [DELOAD WEEK]
Uploaded: 2024-05-12T19:29:38.186Z
Duration: 45 min
Description: 5/9 Quads and Glutes [DELOAD WEEK]

Perfect! Roaring to go come Monday for the new split! 💥

Kody Young

That felt exceptionally healing and therapeutic for my body today 🥰

Megan

Michelle Zabin

Lamia

Mileni Santelises

Maybe I went too heavy for Deload week, because that kicked my 🍑
😩🙌

Manda

This one was very humbling.  Quads are on 🔥🔥🔥

Kimmy

Katherine Maestas

Joanne

Vonny

Even being a deload week, still gettin' a pump and a sweat! 🥵❤️

Jordan

Tonya

April

Lorena

Grace

Regina

Porchia

Megan Laudick

Happy Thursday!

DELOAD WEEK 

IMPORTANT: This is a programmed deload week. You may choose to take more rest days or move outside of the gym with recovery movement like walking, biking, etc. You have the option to keep full intensity during these training days if you choose. I would encourage you to listen to your body. 

We will head into a new split next week! 

You can deload this training day by (1) cutting a set or two per each exercise. Stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), and/or (2) stick with the rep count and cut your usual weight used by 40-60% of usual working weight. I.e. DO NOT PUSH TO FAILURE. KEEP RPE BELOW A 7. 

Movements this week are simple on purpose. Use your time in the gym as recovery time. 

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: Deload Week

1. Hack Squat: 3S/6-8R 

2. Goblet Squat: 2-3S/12-15R

3. Leg Extensions: 2-3S/10-20R

4. Adductor Med Ball Squeeze: 2-3S/6-8R

5. Bodyweight Stationary Lunge: 2-3S/12-15R each side

5/9 Training Day Overview

Rep Range: 6-8R
Tempo: steady 
Modification: leg press

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

Hack Squat

Rep Range: 12-15R
Tempo: steady 

Set Up: 
- grip a dumbbell in both hands, goblet hold
- hold the dumbbell at your chest, pin your elbows in close by your sides
- get into a hip width stance, toes forward or slightly out 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your chest up and torso tall 
- grip the ground with your toes 

Execution: 
- push your hips back, and keep your chest upright
- bend your knees and lower into a full squat position 
- drive your feet through the ground 
- extend your legs and drive your hips in
- press up into the standing position again 
- contract your quads and glutes at the top of the rep 
- keep the dumbbell at chest level, elbows squeezed in tight by your sides

Goblet Squat

Rep Range: 10-20R
Tempo: steady 
Modification: dumbbell leg extensions

Set Up: 
- position yourself on the leg extension machine so that the edge of the seat lines up with the crease of your legs
- press your entire back into the back pad 
- grip the handles or bottom of the seat and pull yourself into the seat 
- pull belly button to spine, drive your ribs down, and brace 
- tuck your chin 

Execution:
- flex your ankles and extend both legs
- when you reach full extension, contract your quads
- bend your legs and lower the pad with control
- keep your glutes glued to the seat
- if you are feeling this in your knees, the weight you are using is likely too heavy or the positioning may be off

Leg Extensions

Rep Range: 6-8R
Tempo: 6 second squeeze on each rep
Modification: adduction machine

Set Up: 
- lie on the ground in a supine position 
- bend your legs and plant your feet on the ground
- place a med ball between your knees
- keep your back flat against the ground

Execution: 
- squeeze your glutes, pull belly button to spine, and  hold a brace in your core
- think about tucking your pelvis as you drive your knees into the med ball
- squeeze the med ball between your knees
- contract your adductors and core 
- release the squeeze on the med ball and rest for a few seconds between reps

Med Ball Adductor Squeeze

Rep Range: 12-15R each side
Tempo: steady 

Set Up: 
- step into a split stance
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall torso 
- keep a neutral head, neck, and spine

Execution: 
- bend your front and back legs
- lower into a lunge position
- keep your front shin vertical and allow your back knee to tap the ground at the bottom of the rep 
- extend your legs and press up into the split stance again

Bodyweight Stationary Lunge

5/9 Quads and Glutes [DELOAD WEEK]

Paige

Rested yesterday and had an amazing full body hit today!🤘🏽

Gabby

Great workout. Got me a good sweat going. 🔥🥵👊🏽

5/18 Full Body or Optional Rest Day

Julia Bourguignon

Stephanie

SHOCKED myself with this run. Loved this workout!

Morgan

5/17 Cardio and Arms [Biceps and Triceps]

Audry

My back is going to love the next 8 weeks!

DeAnna

Nikki

5/16 Upper Body [Back and Shoulders]

Whew! Very deceiving workout! Couldn’t make my legs move after that iso hold.

Susan

Steph

Love the new split! Been excited for something like this. Perfect for my summer shred

Jacklyn Payne

5/15 Lower Body

Quite an adjustment.  But trusting Sam for a change-up!

Kristal

5/14 Upper Body [Chest and Shoulders]

Lindsay

Holy s@!# that was way harder than it looked! ☠️🥵 This split is bringing the 🔥

Katie

Yanely

5/13 Lower Body [NEW SPLIT!]

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

Alli

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

This has honestly been the most satisfying deload week of any deload week thus far. Also, arm day has been my favorite workout for at least the past four weeks, just feels incredible every time 💪🥰

Firuza

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

Monica

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

Still got the pump in even with the deload!

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

Tayler

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

5/2 Quads and Glutes

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

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!

Erisa

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

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!

Christina

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!

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!

5/9 Quads and Glutes [DELOAD WEEK]

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