Name: Playbook - Sam Sweeney - 7/13 Glutes, Quads, Hamstrings [optional deload week]
Uploaded: 2024-03-04T17:09:26.030Z
Duration: 60 min
Description: 7/13 Glutes, Quads, Hamstrings [optional deload week]

Hats off for a good glute and hamstring burn

Sammi

let’s turn it 🆙❤️‍🔥🤗🫶🏻

yangBAE

Starting slow after two weeks of vacation and being sick. Modified with some body weight exercises and still got a nice little sweat !

Megan

Katie

Lisa

Warit

So many great things to say for this one! Go figure I get a PR for RDL on a deload week 😝. I felt those side shuffles prepped my hip stability so well for the kangs that followed later on. And beyond happy about ending on one of my favorites…I 💓 Cossack Squats!!!

Challenging as always. In love with this split 🥰🌟🌟🌟

Laura

Crystal

Emily Anderson

Awesome! Haven’t done cossacks in a minute. Felt great🔥

Anne

jenn myers

Jenn

Sara

Porchia

Brandi

Marla Sagatelian

Ashley

Viva

Great leg workout. Appreciate the deload this week.

Dedra

I finally feel confident in kang squats!!! Without beating them like a dead horse. Your programming is exquisite 👩‍🍳😘

Veronica

First workout back after a 2 week vacation - what a good one to come back to 😻 feeling like i lost some strength but siked to get it back during this challenge!!

Teagan

Amber

I know some of ya'll hate it, but I LOVE me a deload week! Form focused & mind-muscle connections! 🔥🔥🔥

Michelle Zabin

I know of you crazy cats hate it, but I LOVE me a deload week! Form focused & mind-muscle connections! 🔥🔥🔥

Slow things down and taking it light.  Still so much sweat 😅

Rosa

Tara Drummond

Olga

Kelsey

Nice deload leg day! Everything felt good

DeAnna

Julieann Cunningham

Steph

Kayleigh B

A good one! This one definitely tested my knees and lower back!

Laney

Kimmy

This was deceivingly difficult! It was perfect for today working out in my basement!

Janelle

I know it’s deload week but I couldn’t help myself and hit a new pr for my squats- 145lbs! 🙌🏻💪🏻

Channing

gloria

Norma

Some of those moves Sam makes look so easy meanwhile I look like Godzilla.

Victoria

Susanne Buie

I died in the last set. Don’t underestimate this workout 😅

Kenia

Really effective with all the basics. Loved it. Good luck setting up the new space!!!

Audry

Happy Wednesday! 

With the challenge starting next week you have the option to use this week as your deload week if it is needed for 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 and/or (2) stick with the rep count and cut your weight used by 40-60% of usual working weight, (3) or you may stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each).

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/2-4R 
1B. Dumbbell Romanian Deadlift: 4S/6-8R 

Compound Set: 
2A. Dumbbell Weighted 1.5R Hip Thrust: 3S/8-10R 
2B. X Band Lateral Shuffles: 3S/15R [each side= 1R]

Compound Set: 
3A. Kang Squat: 3S/6-8R 
3B. Med Ball 1.5R Hamstring Curls: 3S/8-10R 

Compound Set: 
4A. Front Box Goblet Squat: 3S/15R 
4B. Dumbbell Weighted Cossack Squat: 3S/8-10R total [each side=1R]

7/13 Training Day Overview

Rep Range: 2-4R
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

Back Squat

Rep Range: 4-6R 
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 total 
* 1 rep + .5 rep= 1 full rep 
Tempo: steady 

Set Up: 
- sit on the floor in front of a flat bench [or med ball in this case- anything that can support your back] 
- rest a dumbbell on your hips- lightly hang onto it to keep it in place. 
- bend your legs and plant your feet firmly on the ground. [close to your glutes] 
- support your mid back on the bench/ball 

Execution: 
- raise your hips off the ground and thrust into full extension 
- your hips should be in line with your torso and knees at the top of the rep, shins vertical 
- contract your glutes
- lower your hips .5 rep before thrusting back up into full extension
- 1.5 reps= 1 full rep here.

Dumbbell Weighted 1.5 Rep Hip Thrust

Rep Count: 15R total 
*each side=1R 
Tempo: steady 
Modification: seated banded abductions, abduction machine 

Set Up: 
- step each foot inside a large loop band
- band should be underneath your mid foot on each side, pinned between the floor and your foot
- criss cross the band in front of you and grip each end of the band with each hand
- squeeze your elbows in close by your sides [contract your lats to keep your upper body in place] 
- bend your knees very slightly and push your hips back 
- keep a neutral spine

Execution: 
- step one foot out laterally, working against the tension of the band. 
- shuffle the other foot in before stepping out to the other side
- keep this momentum and shuffle back and forth as you move through each rep
-  your toes should stay pointing forward and your knees should follow the direction of your toes. 
- you should feel tension in your glutes the entire set.

X Band Lateral Shuffles

Rep Range: 6-8R
Tempo: steady 
Modification: dumbbell weighted or banded good morning or kang squat. 

Set Up: 
- position the barbell on your back [squat position, low bar is preferable here] 
- step away from the rack
- pull the bar into your traps and activate your lats [drive your elbows down under the bar]
- glue your feet to the floor [hip width or slightly wider than hip width stance]

Execution: 
- keep a neutral spine and hold your brace as you hinge and push your hips back towards the wall in back of your
- lower your torso towards the ground only as far back as you can control while maintaining a flat back
- keep a soft bend in your knees as you lower
- when your chest is facing the ground, bend your knees and lift your chest and drop lower into a full squat. [chest forward at the bottom of the rep] 
- reverse this movement by pushing your hips back, keep a neutral spine
- when your chest is facing the floor again, bring your hips in and raise your torso to the upright position to finish the rep
- contract your glutes. 
- core should be braced throughout here

Kang Squat

Rep Range: 8-10R 
Tempo: steady 
Modification: floor dumbbell hamstring curls or machine 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 out only .5 rep
- immediately pull the ball back in and contract your glutes
- slowly roll the ball back out until your legs are extended
- keep hips pinned high and off the ground throughout.

Med Ball 1.5 Rep Hamstring Curls

Rep Range: 10-12R 
Tempo: steady 
Modification: use a higher box. 

Set Up: 
- set up behind a bench, low box, or med ball [toes should be line up to the box] 
- 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 until you feel the bottom head of your dumbbell tap the box in front of you. 
- drive your feet through the ground and press up into the standing position

Low Box Goblet Squat

Rep Range: 8-10R total 
*each side= 1R
Tempo: steady 
Modification: step out lateral lunge. 

Set Up: 
- grip a dumbbell in each hand and position them at your shoulders, elbows pointing forward
- begin standing with apart, stance should be wider than hip width
- toes should be pointing forward or just slightly out. 
- drive your ribs down and keep your chest up as you brace

Execution: 
- hinge slightly as you shift your hips to one side
- push your hips back and bend your knee on the working side as you lower into a squat position.
- as you lower to one side, extend the non working leg on the other side and drive the base of the heel into the ground so the toes are pointing up towards the ceiling as you lower, or keep entire foot planted on the ground and leg straight. 
- drive down through the foot on the working side and think about pushing the floor away
- lift your hips only slightly and shift yourself over to the other side
*sink down only as low as you feel in control. This movement is just as much about mobility as it is strength.

Dumbbell Cossack Squat

7/13 Glutes, Quads, Hamstrings [optional deload week]

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 :)

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

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

Kody Young

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 🤩

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 ❤️

7/13 Glutes, Quads, Hamstrings [optional deload week]

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