Name: Playbook - Sam Sweeney - 6/29 Glutes, Quads, Hamstrings
Uploaded: 2024-03-04T17:09:25.987Z
Duration: 65 min
Description: 6/29 Glutes, Quads, Hamstrings

I am currently dead ☠️ that was an intense one.

Megan

I’ve only used bands as accommodated resistance. Using them at different point of movement is a lovely new stimulus.

Tyler

Nicole

Christina

Never ceases to amaze me how creative and thoughtful these workouts are!! 👏 🏋🏻‍♂️

Kody Young

Amanda

Lisa

Flav

Very tough! Loved it!🏋🏼‍♀️👍🏻❤️‼️

Donalee

Wow! So much mind-muscle connection and jello legs after that one

Katie

Chris

Warit

Louise

Porchia

Outer hips and quads feeling especially incredible after that one ❤️‍🔥❤️‍🔥❤️‍🔥

Ally

Thank you for thinking about equipment requirements…it’s huge and appreciated ❤️👏🙌🏼

Carmen

Laurie

Kanchan

Your leg workouts get me more than any other workout. But, I’m building muscle and 44.

Diana

Dedra

Took Wednesday (and yesterday as usual) off because I didn’t feel 100%. Jumped back in with this and 🥴😍

Sarah Arnett

Kelsey

Jessica Ramos

Mia Arrowsmith

Not one part of me wanted to start this today…. Then I didn’t want it to end!! Loved this one

Brenda

Holy leg day! Def was a good one! I will for sure be feeling that tomorrow

DeAnna

Catherine

Did this in my garage with the the crazy heat! Almost threw up! lol, felt amazing afterwards.

Laney

Great leg workout! I felt the burn during the first set 🍑

Judith Harris

Audi

Marlene

Laura

Nani glover

Sara

Heather

I've followed you for over a year and tried parts of your workouts but have always been a little intimidated. Today I finally completed an entire workout and am feeling accomplished. Thank you. You're so inspiring!

Robin

Julieann Cunningham

Tammy

Jessica

Channing

Lacey

gloria

Becky

Loved this one!  😅 however getting into the hip thrusts was a whole other challenge!  🤪

NATASHA

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. Controlled ROM Barbell Hip Thrusts: 4S/8-10R 
2B. Abduction Machine: 4S/5R drop 15R 
[drop set every set]

Compound Set: 
3A. Front Racked Step Forward Alternating Barbell Lunges: 4S/10-12R total 
3B. Weighted Spanish Squats: 4S/5R drop 10-12R bodyweight
[drop set, every set]

Compound Set: 
4A. Dumbbell Hamstring Curl: 4S/8-10R 
4B. Dumbbell Weighted + Banded Good Mornings: 4S/5R drop 10R [drop set, every set]

6/29 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 Deadlift

Compound Set

Rep Range: 8-10R
Tempo: steady
Modification: dumbbell controlled rom hip thrust [place plates under your glutes to control your stopping point. 

Set Up: 
- load a barbell with rubber plates and position it in front of a flat bench. 
- stack plates under the plates on each end to raise your start/end point of your hip thrust.
*we are focused on the top half of the movement. Stack your plates to about .5 of the range of motion you would typically use. 
- sit in front of the flat bench
- line the barbell up with your hips. 
- use a wide stance and bend you legs as you plant your feet on the ground
- grip the ground with tripod feet on each side. 
- push your mid back into the side of the bench and grip the bar with each hand [pronated grip]
- raise your hips so they connect with the bar, push the bar into your hips. 

Execution: 
- drive your feet through the ground and thrust your hips up into full ROM
- when your hips are in line with your knees and torso, contract your glutes. 
- shins should be vertical at the top of the rep 
- keep a firm grip on the bar to keep it in position as you lower your hips until the plates on each side tap your stopping point on each side. 
- control the movement and focus on the lockout at the top of the rep.

Controlled ROM Barbell Hip Thrust

Rep Range: 5R drop 15R 
*drop the weight by 20-50% on your drop set. 
Tempo: steady 
Modification: banded abductions [no drop set, 20R straight]

Set Up: 
- sit on the seat of the abduction machine so your butt is at the edge of the seat. 
- drive your ribs down, round your upper back/shoulders slightly and brace to hold this position 
- contract your glutes and position your midd foot pressing into the platforms on each side. 

Execution: 
- keep your glutes contracted throughout the entire rep 
- press your feet into the platforms as you push them out and away from the center
- range of motion will be slightly less seated in this position, so when you can no longer push your legs apart contract your glutes. 
- release the weight back to the center with control.

Abduction Machine

Compound set

Rep Range:10-12R total 
Tempo: steady 
Modification: dumbbells at sides

Set Up: 
- grip the barbell in a front racked position
- drive the bar into your front delts/high chest and keep your elbows high and pointing forward.
- un rack the bar and step forward from the rack 
- drive your ribs down, keep your chest upright, and brace. 

Execution: 
- start with feet together
- step one foot forward and plant it flat on the ground. 
- bend the front and back leg as you lower into a lunge position. 
- drive your front knee towards your toes and feel the stretch through your quads. 
- press through the front foot and step the front foot back to meet the back foot
- return to the standing position and switch legs. 
- continue to alternate each rep. 
- keep your elbows high to keep the barbell from falling or shifting. 
- keep chest facing forward.

Front Racked Alternating Step Forward Barbell Lunge

Rep Range: 5R weighted drop 10-12R bodyweight [with band] 
Tempo: steady 
Modification: no band around your knees and/or no weight. 

Set Up: 
- use a large loop band and loop it low around a rack or sturdy pole. 
- face the rack and loop each end of the band around your legs so each end is secured behind your knees. 
- pick up a dumbbell in each hand and lock them by your sides [contract your lats to keep the dumbbells in place/from swinging as you squat]
- step back until you can feel the tension of the band actively pulling your knees forward
- plant your feet firmly on the ground. 
- drive your ribs down and keep your chest upright. 

Execution: 
- as you lower into your squat allow the band to pull your knees forward, towards/past your toes and lower into a full ROM squat 
[range of motion will likely look a little different for each person, modify the rom to fit you and your strength/mobility/body mechanics]
- keep your chest upright/spine neutral as you extend your legs and press your knees back against the tension of the band
- return to a standing position. 
- after completing 5R weighted, drop the weight and complete 10-12 reps with just bodyweight, steady tempo

Weighted Spanish Squats

Rep Range: 8-10R 
Tempo: steady 
Modification: floor dumbbell hamstring curls, or machine lying hamstring curls.

Set Up: 
- set a dumbbell behind a flat bench about 1-2’  [place on its head] 
- position yourself in a prone position on the bench [chest down] so your knees are supported on the bench or just slightly hanging off. 
- extend your legs back to grip the dumbbell with both feet. 
- pin the dumbbell between your feet, squeeze your feet together to keep it in place. 
- push your torso into the bench and grip the sides of the bench with each hand to hold yourself in place. 

Execution: 
- bend your legs back and curl the dumbbell towards your glutes
- when your feet are facing up and legs are bent back at the top of the rep, contract your hamstrings. 
- keep the dumbbell pinched between your feet as you extend your legs back down 
- make sure to extend your legs fully before moving into your next rep. 
- keep hips from lifting or shifting on the bench.

Dumbbell Flat Bench Hamstring Curl

Rep Range: 5R weighted drop 10R bodyweight 
*drop set, every set
Tempo: steady 
Modification: no band and/or no weight. 

Set Up: 
- loop a large loop band at about hip level around a rack or sturdy object. 
- hold one single dumbbell or plate at your chest- pin your elbows in by your sides to hold the weight in place. 
- face away from the rack/band and step inside of the band. 
- line the band up with your hips
- step away from the rack enough so you are able to feel the tension of the band pulling you backwards. 
- grip the ground with tripod feet. 

Execution: 
- keep a neutral spine as you push your hips back and hinge forward. 
- keep your legs as straight as possible and lower your chest towards the ground 
- when you chest is facing the ground and you feel a full stretch in your hamstrings drive your hips in and lift your torso to return to the standing position. 
- as you drive your hips in you must work against the tension of the band, make sure your feet stay in position
- after 5 weighted reps, drop the dumbbell or plate and complete 10 more reps with just the band around your hips.

Dumbbell Weighted + Banded Goodmornings

6/29 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

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!

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 🤩

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 ❤️

6/29 Glutes, Quads, Hamstrings

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