Name: Playbook - Sam Sweeney - 6/22 Glutes, Quads, Hamstrings
Uploaded: 2024-03-04T17:09:25.962Z
Duration: 65 min
Description: 6/22 Glutes, Quads, Hamstrings

Good workout but I found this to take a much longer time than estimated.

Melissa

Pushing myself to make it through the first compound set 🔥 thank you for always pushing me 👌

If my butt isn't bigger after that...heads will roll

Megan

Flav

Chris

Christina

Mind-muscle connection was on point today. Great glute burn. 👌

Amanda

Erin

The single arm/leg moves are sneaky and challenging in such a good way!

Katie

Jessica

Haley

Ouch! Loved it! Pistol Squats are my nemesis!!!😅🙃😩🏋🏼‍♀️❤️

Donalee

Kody Young

Andryana

Brandi

No doubt we’re ramping it up this week 🏋️‍♀️ LOVED IT!! So much more solid in my main lifts than last week. Such a great feeling seeing these progressions 🥰

Louise

Seems light @ a glance but holy heavy!!! Thank you Sam!!! 🥵🦵🏽

Tini

Sammi

Did this yesterday forgot to click finished 😎

Janelle

Maria Solis

Them RDLs get me every time. This workout is gonna get me thick just in time for summer!

Antonae

DeAnna

Tiffany

Thanks for pushing me out of my comfort zone and motivating me to try new things! Kick ass workout! Thank you!

Veronica Valdez

Always a five star workout with Mrs. Sweendogg!!! 🔥🔥🔥

Mia Arrowsmith

Hey ! Does leg press count as a substitute for back squats

Gigi

I'm loving this app! I was in a major "gym rut". I'm excited for the gym again! Thank you!

Jami

Great leg workout. Can you give us a trick to avoid the ball from running away 😂

Kanchan

Did this workout on a Friday and boy was it tough!  Gave me a muscle and a cardio workout!  What a great way to start my weekend.

Jordan

Great leg workout. Those single leg stiff legs and pistol squats had me. 🥵

Dedra

Wowskieeee 🥵🥵🥵

Took rest day yesterday! lol

Julieann Cunningham

Had to do some mods but got it done and it was awesome!!!

Barbara

Loved it! Came up with a modification with a five gallon bucket on its side for Med Ball Hamstring curls and I was soo happy!!

Ellen Longnecker

Rachel

I’m glad I have a garage gym to train in… the noises this workout had me making!! 🦍

Brenda

jesusssss are you trying to kill us!? 💯❤️🤌🏻💪🏻👊🏻☠️🔥

kelly

LOL at me thinking dumbbell hip thrusts wouldn’t be that bad 😅😅

McKenna

As a personal trainer myself, it’s nice to have you write workouts for me (hehe) since our training style are the same. 😁

Laney

Caitlin

Those deficit pistol squats though…😜🔥💪🏻🙌🏻

Jennifer

Heather

Nani glover

Loved this workout. Good solid leg day. Thank you!

Sara

Megan Laudick

Can’t say enough how much I love this split 🔥

Sidney

I think my tush is going to be out of commission over the next couple days..😂

Michelle

Sarah

Happy Wednesday! 

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

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

Glutes, Quads, Hamstrings: 

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

Compound Set: 
2A. Single Leg Landmine Stiff Legged Deadlift: 4S/6-8R each side 
2B. Med Ball Hamstring Curls: 4S/8-10R [10 second iso hold at the top of the last rep of each set]

Compound Set: 
3A. Single Leg Deficit Pistol Squat: 4S/6-8R each side
3B. Leg Extensions: 4S/10-12R [10 second hold at the top of the last rep of each set] 

Compound Set: 
4A. Single Leg Weighted Glute Hyperextension: 4S/8-10R each side 
4B. Dumbbell Hip Thrusts: 4S/15R [10 second iso hold at the top of the last rep of each set]

6/22 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 each side 
Tempo: steady 
Modification: dumbbell [assisted] single leg stiff legged deadlift

* if you do not have a landmine attachment you can place one end of the barbell in the corner of the room [wrap it with a towel if needed to protect the wall]

Set Up: 
- position one end of the barbell in the landmine attachment. 
- load the other end of the bar with the appropriate weight
- stand behind the loaded end of the barbell, facing the bar
- grip the end of the bar with one hand
- plant the opposite foot on the ground, grip the ground with a tripod foot [base of big toe, little toe, and heel] 
- lift the other leg off the ground
- find one spot in front of you to focus your gaze on to help with blance
*it is also an option to hold onto a rack or pvc pipe with the other hand for assistance 
- the goal is to keep your working leg as straight as possible without hyperextending. 

Execution: 
- push your hips back and slowly lower the barbell towards the ground
- keep a neutral spine and make sure the working leg stays straight as you lower the bar
- lower the bar until you feel a full stretch in your hamstrings
*if you feel pull in your lower back you are likely lowering the bar too far- shorten your rom a bit
- keep your foot planted on the ground, drive your hips in and raise your torso
- end in the upright position and contract your hamstrings. 
- feel free to place the non working leg on the ground between reps to re balance if needed.

Single Leg Landmine Stiff Legged Deadlift

Rep Range: 8-10R
Tempo: 10 second iso hold at the top of the last rep of each set
Modification: lying dumbbell hamstring curls, lying machine hamstring curls

Set Up: 
- lie on the ground in a supine position, chest up
- lift your hips off the ground and drive your upper back into the ground
- place your feet up on a med ball, drive your heels down into the med ball 
- begin with your legs extended
- tuck your ribs and squeeze your glutes throughout the entire movement to hold a tight brace. 
- keep your hips up off the ground throughout each set

Execution: 
- drive your feet into the med ball and pull the ball in and towards your hamstrings
- roll the ball as close to your hamstrings as possible
- contract your hamstrings [and glutes]
- continue to drive your feet into the ball and keep hips high as you push the ball away from your hamstrings and roll it back out. 
- roll the ball out until your legs are extended
- keep hips pinned high and off the ground throughout. 
- on the last rep of each set hold the contraction in your hamstrings at the top of the rep.

Med Ball Hamstring Curls

Rep Range: 6-8R each side
Tempo: steady 
Modification: single leg box squat [hold dumbbell at chest] or TRX/band assisted pistol squats. 

*use no weight if needed

Set Up:
- grip a light dumbbell in each hand
- stand on top of a bench or box with one foot positioned at the edge of the box, the other hanging off the side of the box. 
- hold your dumbbells by your sides, depress your scapula and activate your lats to keep the dumbbells in place
- use a tripod foot to grip the surface of the box
- fix your gaze in one position out in front of you on the ground to help keep balance and control. 

Execution: 
- hinge at your hips and bend your knee as you lower into a single leg squat
- as you lower, the non working leg should drop below the height of the box, try to keep this leg as straight as possible.
- when you have reached a full squat position drive your foot through the box and keep an upright torso as you press back up 
- keep your chest upright and facing forward throughout each rep 
- keep your dumbbells by your sides 
*it is ok if your dumbbells travel forward at the bottom of the rep to balance your weight, just fight to keep your chest upright.

Single Leg Deficit Pistol Squat

Rep Range: 10-12R
Tempo: 10 second hold at the top of the last rep of each set
Modification: dumbbell or banded 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 

Execution:
- flex your ankles and extend your legs
- when you reach full extension contract your quads
- lower with control
- on the last rep of each set hold the contraction in your quads at the top for 10 seconds.

Leg Extensions

Rep Range: 8-10R each side
Tempo: stead
Modification: single leg [foot elevated] glute bridge. 

Set Up: 
- position yourself on the hyperextension machine so the pad is about 2” below your hip bones. 
- plant one foot on the platform [do not hyperextend in this leg, keep a slight bend if needed]
- lift the other foot off the platform and bend the leg at 90 degrees [hold this position]
- hold a dumbbell in both hands at your chest
- round your upper/mid back and push your scapula through your mid back to lock in the brace [and keep this more glute focused] 
- squeeze your dumbbells by your sides and hold this position
- start with your torso down towards the ground

Execution: 
- use your glutes as the pivot point and raise your torso 
- keep your upper back rounded as you lift and when you back is line with or slightly below the height of your glutes, contract your glutes/hammies
- lower your torso back towards the ground with control
- repeat on the other side.

Single Leg Weighted Glute Hyperextensions

Rep Count: 15R
Tempo: 10 second hold at the top of the last rep of each set 
Modification: no weight/banded. 

Set Up: 
- sit on the ground in front of a flat bench. 
- line your mid/high back up with the edge of the bench. 
- position a dumbbell on your hips. 
- walk your feet out so they are under your knees. 
- press your back into the bench and press down through your feet
- keep a light hold on the dumbbell to keep it from shifting throughout each set

Execution: 
- drive your feet through the ground and lift your hips in a hip thrust motion 
- when your hips are in line with your torso and knees, contract your glutes
- lower your hips with control until you reach a full stretch in your glutes again [not to the floor] 
- on the last rep of each set hold the contraction in your glutes for 10 seconds.

Dumbbell Hip Thrust

6/22 Glutes, Quads, Hamstrings

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

Those alternating steps ups kicked my a$$ 🔥

Stephanie

Becky

4/22 Glutes and Hamstrings

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

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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!

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

6/22 Glutes, Quads, Hamstrings

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