Name: Playbook - Sam Sweeney - 6/18 Glutes, Quads, Hamstrings
Uploaded: 2024-03-04T17:09:25.948Z
Duration: 65 min
Description: 6/18 Glutes, Quads, Hamstrings

Those Copenhagen plank addiction are hard!!

Carmen

Denise Hofer

yangBAE

Vanessa

My legs were still shaky from the prior leg day! 😅

Taylor Willman

Not sure about those cable dead’s. It’s all good though.

Lisa

My fav glutes so far, all the right moves😊

Chris

Legs were still sore from earlier this week but that was a great workout!

Katie

I love this workout!No way that I will get bored! Its challenging my body in every way!

Warit

Amanda

Officially renaming this workout “The Happy Hip Hustle” 😁 Every part of my hips and glutes feels incredibly amazing and strong after this one. I would happily repeat this routine every week 💓

Megan

My hamstrings have really improved over the last year thanks to your workouts!! 💪 💥

Kody Young

Kristy

Andryana

Louise

Mia Arrowsmith

That first compound set was 🔥 I was already sweating after the first set 😭😂

Kanchan

Great splits in this one, you’ll sure feel it when done! ❤️💪🏼

Erin

Molly

Ann Marie

Marla Sagatelian

Janelle

Loved those deficit hip thrusts wow wow wow 🤩

Audry

Sheesh!  Liquid Legs after that one! 🔥🔥🔥

Michelle Zabin

A little long in terms of setting each exercise up, but great for a weekend session!

Corrine

What a great way to start the weekend! Thanks Sam for another epic workout! 🔥🔥

NATASHA

Ugh I hate forgetting to push the done button lol. 

Well this legs day was 🫶🏼🫶🏼

Julieann Cunningham

Definitely difficult on some moves for me, but I never quit or gave up! Just had to modify 😁💪🏼✌🏻

Kelsey

Jessica

Oooof.  Will be feeling this ine two days from now!

Teagan

Lorelle

Sharon Otasowie

That was amazing, very challenging but wow the heart was pumping! Feeling like a million bucks now!

Jess

Loving this split!  Leg days always my favorite 😍

Laura

Channing

Lakshmi Neelesh Nimmagadda

Audi

Laurie

Kate

Morgan

Anne

Kimmy

Inlooove with the new split 🙌🏻🙌🏻🙌🏻

Kenia

Happy Saturday! 

Warm Up: foam roll, lower body warm up and activation routine from app + 10 mins steady state cardio (I biked). 

Click the ‘start now’ button to find the training day overview

Glutes, Quads, Hamstrings: 

Compound Set: 
1A. Barbell Bulgarian Split Squat: 4S/4-6R each side 
1B. Goblet Squat: 4S/6-8R 

Compound Set: 
2A. Barbell Deficit Hip Thrust: 3S/6-8R [4 second eccentric]
2B. X Band Lateral Shuffle: 3S/20R each way 

Compound Set: 
3A. Wide Stance Front Box Squat: 3S/6-8R [4 second eccentric]
3B. Copenhagen Plank Adductions: 3S/8-10R each side 

Compound Set: 
4A. Cable Rope Stiff Legged Deadlift: 3S/6-8R [4 second eccentric]
4B. Seated Banded Single Leg Hamstring Curl: 3S/8-10R each side [w/ iso hold]

6/18 Training Day Overview

Rep Range: 4-6R each side 
Tempo: power, steady 
Modification: dumbbell bulgarian split squat. 

Set Up: 
- set the barbell to ~shoulder height on the rack. 
- position a bench 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. 
- 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 
- un- rack the barbell 
- take ~2 steps back and elevate one leg on the bench [top of your foot down on the bench- if you do not have the mobility bend your ankle and drive your toes into the bench.] 
- keep your eyes fixed in one spot
- drive your ribs down and hold the brace in your trunk 

Execution: 
- bend your front knee and push your hips back towards the bench as you lower into  until your front leg is bent at ~90 degrees or just below
- keep your chest facing forward 
- drive through your front foot as you press up and into the start position. 
- keep knee in line with toes throughout each rep.

Barbell Bulgarian Split Squat

Rep Range: 6-8R
Tempo: power, steady 

Set Up: 
- grip a dumbbell with both hands in a goblet hold. 
- hold the dumbbell at your chest and lock your elbows in at your sides
- keep your chest upright and facing forward
- get into a hip with stance, plant feet firmly on the ground
- drive ribs down and brace in your trunk. 

Execution: 
- bend your knees and allow them to move towards your toes as you push your hips back and lower into a full squat. 
- lower to at least 90 degrees [full ROM for you]
- drive your feet through the ground and press up into the standing position

Goblet Squat

Compound Set

Rep Range: 6-8R
Tempo: 4 second eccentric 
Modification: dumbbell deficit hip thrust, or barbell hip thrust- no deficit

Set Up: 
- position a flat bench horizontal
- stack plates or use an appropriate height box in front of the bench [~6-10” high]
- position barbell between the bench and plates/box
- load barbell with appropriate weight 
- sit on the ground with your mid back pressed into the edge of the flat bench
- roll the barbell over your hips
- push the barbell into your hips 
- elevate your feet on the plates/box

Execution: 
- drive down through your feet
- lift your hips in a hip thrust motion. 
- when your hips are fully locked out at the top of the rep, contract your glutes
- knees should be in line with your heels at the top of the rep [shins vertical]
- use a 4 second eccentric to lower your hips
- lower your hips straight down and past the height of the plates/box [lowering past the height of the plates/box increases your rom and gives you a greater stretch through your glutes/hammies]

Barbell Deficit Hip Thrust

Rep Count: 20R each side 
Tempo: steady 
Modification: glute loop banded lateral shuffle, or abduction machine. 

Set Up: 
- lie a loop band on the ground
- step each foot inside of the band so you pin the band to the ground with your feet [hip width stance] 
- reach across to grip the band with each hand creating an X with the band across your body
- push your hips back and bend your knees just slightly
- pull the band close and tuck your elbows by your sides

Execution: 
- keep your toes facing forward as you step laterally out to one side
- take small steps in the same direction
- keep your knee in line with your toes as you step
- hold the tension in your glutes [on both sides] 
- change directions and repeat

X Band Lateral Shuffle

Rep Range: 6-8R 
Tempo: 4 second eccentric 
Modification: wide stance back box squat, or wide stance goblet box squat. 

*feel free to use a clean grip, criss cross grip, or even straps here

Set Up: 
- stack boxes or use a box/bench behind the barbell rack, in the center
- set your bar to just below shoulder height
- depress your scapula and grip the barbell with a pronated grip, shoulder width apart
- rotate your elbows under the bar so your palms are facing up and elbows are pointing forward 
- pull the bar into your high chest/delts
- tuck your ribs and hold a strong brace in your trunk. 
- un rack the barbell  and step back so your heels are just slightly in front of the box. 
- get into a wide stance, toes pointed out. 

Execution: 
- bend your knees and push your hips back as you use a 4 second eccentric to lower into a squat
- use the box simply as a depth marker at the bottom of the squat, lightly tap 
- drive your feet through the ground and press up into the standing position 
- keep your chest upright throughout each rep
- keep elbows pointing forward.

Wide Stance Front Box Squat

Rep Range: 8-10R each side 
Tempo: steady, iso hold
Modification: bend the top leg and support your knee on the bench, or adduction machine

Set Up: 
- position yourself in a side plank position, horizontal to a flat bench
- plant your forearm on the ground to support your upper body
- elevate the top foot on the top of the flat bench [ankle and foot supported]
- push your hips forward, contract your glutes and raise your hips off the ground while the bottom leg rests on the ground. 

Execution: 
- hold the side plank as you lift the bottom leg off the ground until your foot taps underneath the bench. 
- contract adductor
- lower the bottom leg until it taps the floor
- keep your hips off the ground and pinned forward throughout each set.

Copenhagen Plank Adductions

Rep Range: 6-8R
Tempo: 4 second eccentric 
Modification: dumbbell stiff legged deadlift. 

Set Up: 
- attach a cable rope to one side of the cable
- position the cable low 
- face the cable grip the rope with a neutral grip 
- step away from the cable 3-5 steps
- keep arms extended towards the direction of the cable. 
- keep your legs mostly straight [as straight as you can without hyperextending]

Execution: 
- keep a neutral spine and push your hips back
- extend your arms and lower the rope back towards the cable 
- when you feel a full stretch in your hamstrings, drive your hips in and lift your torso
- contract your hamstrings at the top of the rep

Cable Rope Stiff Legged Deadlift

Rep Range: 8-10R each leg
Tempo: steady, iso hold with other leg
Modification: single leg machine curls, lying dumbbell curl. 

Set Up: 
- loop a large loop band low around one side of a rack or cable
- position a bench in front of the rack or cable 
- sit on the bench facing the rack/cable 
- loop each end of the band around your heels
- grab hold of the bench with each hand and pull yourself into the set
- keep your ribs down and brace
- keep chest facing forward

Execution: 
- raise your knees so they are in line with your hips 
- with the band positioned around your heels/ankles bend your legs and drive your feet towards the bench. 
- contract your hamstrings and hold this position on one side
- release the tension of the band on the other legs as you extend the leg back out
- only extend your leg far enough to feel in control of the band around your foot [you may not extend all the way and thats ok]
- keep tension in your hamstrings.

Seated Banded Single Leg Hamstring Curls

6/18 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

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

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! ❤️🔥

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! 🔥

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 🤩

6/18 Glutes, Quads, Hamstrings

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