Name: Playbook - Sam Sweeney - 6/15 Glutes, Quads, Hamstrings
Uploaded: 2024-03-04T17:09:25.939Z
Duration: 65 min
Description: 6/15 Glutes, Quads, Hamstrings

Elianna

Brutal, after 10 days on Vacation! 🙁🔥

First leg day of the new split did not disappoint!! Felt so good to have heavy back squats on the menu again 😈

Kimberly

Caroline

I have a hate-hate relationship with good mornings. I just cannot feel it in my glutes. Enjoyed the rest of the workout.

Amanda

Going to take some time to get back to the strength reps but it felt so good today!

Katie

I’m starting to actually like good mornings.

Lisa

Chris

Awesome leg workout! Not easy at all🥴😅

Warit

Absolutely building a power dumptruck 🛻💥🔥

Kody Young

Feeling solid and on-point this morning! Was even able to control my breathing to coordinate with my movements for once. I think this might be my favorite split yet!

Megan

Kyla

Diana

Amazing!!! Some of the moves didn't look hard, but they were so deceiving!!! My legs are shaking 🔥🔥🔥

Melinda

Wow. I was sweating throughout that workout. Loved it though.

Dedra

Deirdre

This was one of my fav leg days so far! Left covered in sweat and shaky legs. Excellent program 😎🦄💪🏼

Erin

Sophie Jones

Louise

Sammi

Jacqueline

Adrian

Awesome leg day!!! I would love some pointers on good mornings!!!

Betty

Rachel

Allison

Crystal

Great, but how come there is no workout for today listed?

Carla

Annie Allard

Jodi Lynne

Olivia Schneider

Laura

Heather

Tianna

Nani glover

Nicole

Kimmy

Michelle

First time back on squats in months…. Hopefully that dern (humbling) sciatic nerve behaves! Great leg program!

Becky

Felt good to move my legs after not being able to do legs for a hot minute

DeAnna

Thankful to have heavy back squats back in my life 🤘🏼🔥

Morgan

Alli

That was spicy 🌶 🥵! Missed heavier back squats and some good mornings!

Melissa Rayner

Haley

Angelina

Those wall sit iso hold leg extensions 😅🔥

Catherine

Sara

Andryana

Glutes, Quads, Hamstrings:

Compound Set: 
1A. Barbell Back Squat: 4S/4-6R
1B. Dumbbell Romanian Deadlifts: 4S/6-8R

Compound Set: 
2B. Landmine Goblet Squat: 3S/6-8R [4 second eccentric]
2B. Wall Sit Weighted Leg Extension: 3S/8-10R each side [w/ iso hold] 

Compound Set: 
3A. Wide Stance Barbell Goodmorning: 3S/6-8R [4 second eccentric]
3B. 2 up 1 down Lying Hamstring Curls: 3S/8-10R each side 

Compound Set: 
4A. Single Dumbbell Sumo Deadlift: 3S/6-8R [4 second eccentric] 
4B. Bent Leg Side Plank Abductions: 3S/8-10R each side [weighted, w/ iso hold]

6/15 Training Day Overview

Rep Range: 4-6R
Tempo: power
Modification: Smith machine back squat

Set Up: 
- set the bar at an appropriate height for you to set up underneath. 
- grip the bar wider than shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight grip 
- retract the scapula and squeeze as you pull yourself underneath the bar 
- position the bar on your back on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by pulling the bar into your traps and stand up as you un rack the barbell. 
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be whatever is most optimal for you to achieve the best quality reps.
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel)

Execution: 
- take a big, bracing breath 
- hinge at the hips, keep the chest high, bend your knees and push them out 
- lower into a full range of motion squat [90 degrees or below]
- drive your feet through the floor and press up
- snap your hips in and return to the standing position. 
- keep your chest up and knees in line with your toes. 
- bar should travel in a straight line

Barbell Back Squat

Rep Range: 6-8R 
Tempo: power, steady
Modification: single kettlebell Romanian deadlift. 

Set Up: 
- grip a dumbbell in each hand [pronated grip. I used straps so I could go a tad heavier] 
- extend your arms down in front of your legs
- depress your scapula and activate your lats by pulling the dumbbells close to you. 
- tuck your chin and find one spot on the ground to focus on 
- keep your spine neutral

Execution: 
- initiate the movement by pushing your hips back. 
- as you push your hips back, lower the dumbbells towards the ground, keep them close to your body
- when your hips can no longer push back [usually when the dumbbells hit the knee level] softly bend your knees lower the dumbbells to your mid shin [keep a neutral spine, rom with depend on your strength and mobility] 
-  when your glutes and hammies are fully stretched, bring your hips in and raise your torso back to the standing position
- contract your glutes at the top of the rep. 
- head, neck, and spine should stay neutral throughout each rep. 
- if you feel any strain or tension in your back you are likely lowering the dumbbells too far down. Shorten your rom and focus on the “hinge” motion.

Dumbbell Romanian Deadlifts

Compound Set

Rep Range: 6-8R 
Tempo: 4 second eccentric 
Modification: dumbbell goblet squat

*If you do not have a landmine attachment position the end of the barbell in the corner of a room. Pad with towel if needed. 

Set Up: 
- position one end of the barbell in the landmine attachment. 
- load appropriate weight on the other side of the barbell 
- get behind the weighted side of the barbell and face the bar
- pick up the end of the barbell and position it at your chest [goblet hold]
- position your feet away from the barbell so you are pushing your chest into the bar at a slight angle. 
- get into a hip width stance. 

Execution: 
- push your hips back just slightly and bend your knees in the direction of your toes
- use a 4 second eccentric to lower into a full ROM squat
- drive your feet through the ground and bring your hips in as you return to the standing position. 
- contract your quads/glutes
- keep your chest upright throughout each rep.

Landmine Goblet Squat

Rep Range: 8-10R each side 
Tempo: steady, iso hold
Modification: no weight [wall sit leg extensions]

*the further down you slide on the wall, the more tension on your legs. To modify keep less bend in your legs. 

Set Up: 
- hold a dumbbell in one hand. 
- get into a wall sit position [lower the wall sit= more difficult]
- lift one foot off the ground 
- rest the dumbbell on top of the lifted leg, keep it in position with your hand
- pin your knee high, in line with your other leg 

Execution: 
- hold the wall sit on one leg 
- extend the weighted leg from bent to straight
- contract your quad at the top of the rep 
- keep knee pinned in position and lower your foot back to the 90 degree bent position. 
- keep control in the movement, stay in position.

Wall Sit Weighted Leg Extension

Rep Range: 6-8R
Tempo: 4 second eccentric 
Modification: dumbbell, banded, or kettlebell good morning 

Set Up: 
- set the barbell at an appropriate height for you to set up underneath. 
- retract your scapula and hold the squeeze to create a shelf for the bar to rest on. 
- connect the barbell to your mid/low traps and pull down to secure the bar to your back and activate the lats. 
- take ~3 steps back and plant the feet firmly on the ground, hip width stance. 
- keep a neutral spine and braced trunk [do not let the low back hyperextend as you lower] 

Execution: 
- begin by slowly pushing your hips back
- keep mostly straight in the legs, a slight bend in the knees  is ok (straight but don’t hyperextend at your knees.)
- keep a neutral spine as you hinge at your hips and use a 4 second eccentric to lower your chest towards the ground
- lower until you are no longer able to push your hips back with straight legs
- drive your hips in and raise your torso to return to the upright/standing position
- contract your glutes and hammies at the top of the rep.

Barbell Good Mornings

Rep Range: 8-10R each side 
Tempo: steady 
Modification: single leg lying hamstring curl, or dumbbell hamstring curls. 

Set Up: 
- position yourself in a prone position on the lying hamstring curl machine. 
- position yourself up on your forearms and push your hips down into the pad
- grip the handles of the machine tight. 

Execution: 
- flex the ankles as you use both legs to curl the weight up until the pad reaches the hamstrings. 
- at the top of the rep, drop one leg and lower the weight with control with the other leg. 
- continue with 6-8R each side.

2 Up 1 Down Hamstring Curls

Rep Range: 6-8R
Tempo: 4 second eccentric 

Set Up: 
- grip a single dumbbell with both hands
- get into a sumo stance, wider than hip width and toes pointing slightly outward. 
- depress your scap and contract your lats to keep the dumbbell from moving away from your body
- grip the ground with your feet

Execution: 
- push your hips back and bend your knees as you lower the dumbbell towards the ground
- lean your torso forward and keep the dumbbell between your legs. 
- at the bottom of the rep your shins should be vertical, knees in line with your heels. 
- think about externally rotating your knees as you drive your hips in and lift your torso. 
- return the the upright position and contract your glutes.

Single Dumbbell Sumo Deadlift

Rep Range: 8-10R 
Tempo: steady, iso hold
Modification: abductions without the plank hold, or abduction machine. 

Set Up: 
- get on the ground in a bent leg side plank position. [low plank, posted on your forearm] 
- rest a dumbbell on the side of the top leg, lightly hold the dumbbell in position with the top arm. 
- keep your elbow under your shoulder
*straight legs for more difficulty, more bend in the legs for more control. 

Execution: 
- raise your hips off the ground and pin them forward 
- keep tension on the glutes 
- raise the top leg
- contract the glutes at the top of the rep
- lower the top leg with control 
- keep hips pinned high, try to keep from swaying or dropping. 
- keep hips pinned forward.

Bent Leg Side Lying Plank Abductions

6/15 Glutes, Quads, Hamstrings

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 😈

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

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

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! ❤️🔥

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 🤩

6/15 Glutes, Quads, Hamstrings

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