Name: Playbook - Sam Sweeney - 7/16 Glutes, Quads, Hamstrings [optional deload week]
Uploaded: 2024-03-04T17:09:26.039Z
Duration: 60 min
Description: 7/16 Glutes, Quads, Hamstrings [optional deload week]

Adrys

I was running late to the gym from work but this one had me so motivated!! SMASHED IT and feeling fabulous!!

Megan

The hammies were shown some love this AM 😅 🔥

Taylor Willman

jenn myers

Leg day usually takes me 2 hours but this I finished in an hour. Felt good 💃

The weighted elevated flute bridge left my legs shaking 🥵

Ashley

Took it easy on the weights to prep for the challenge and was still sweating buckets! Great one.

Audry

Katie

Tiffany

Julieann Cunningham

First daily workout did not disappoint 🥵

Brianna

Good one.  Did some alternatives but still pretty damn good!👍🏾

Kimmy

You know it's tough programming when a deload day leaves you soaking wet sweaty and outta breath! 🤪

Michelle Zabin

gloria

Nyakeh

Kate

Deload week done!  Still not feeling 100% but hoping Mondays excitement will help! LFG!!!

Michelle

That was a hood ending to awesome split!!

Kirsten

Way to end the deload week!  Those 1.5 reps were 🔥🔥

Stephanie

Megan Laudick

Deload for me and I took it very light. I have a QL injury so being careful hopefully I’ll feel better by challenge Monday!! Loved the glute activation today

I have been using this app since November of last year. I  have seen growth in many areas and have fallen in love with lifting again!

Cindy Smith

Channing

Kelly

Happy Saturday! 

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). 

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

Glutes, Quads, Hamstrings:

Compound Set: 
1A. Barbell Bulgarian Split Squat: 4S/2-4R each side 
1B. Goblet Squat: 4S/4-6R

Compound Set: 
2A. Heels Elevated Trap Bar Deadlift: 3S/6-8R
2B. Standing 1.5Rep Dumbbell Deficit Calf Raise: 3S/8-10R

Compound Set: 
3A. Toes Elevated Dumbbell Romanian Deadlifts: 3S/10-12R
3B. Decline Bench 1.5Rep Dumbbell Hamstring Curls: 3S/8-10R

Compound Set: 
4A. Banded Kneeling Hip Thrust: 3S/15-20R
4B. Weighed Feet Elevated 1.5Rep Glute Bridge: 3S/15R

7/16 Training Day Overview

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: 4-6R
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: steady 
Modification: heels elevated dumbbell deadlift

Set Up: 
- position your wedge or two small plates in the center of your trap bar. 
- elevate your heels on the wedge or plates 
- keep a neutral spine and hinge at your hips as you bend forward to grip the trap bar. 
- hold a tight grip on the bar and depress your scapula, keep them pinned down [activate your lats] 

Execution: 
- drive your feet through the ground and lift the bar off the ground. 
- keep a tall chest and contract your glutes/quads at the top of the rep 
- lower the bar back to the ground with control [bend your knees towards your toes, heels stay on the wedge/plates] 
- tap the ground between reps, keep tension throughout each set. 
- watch for your knees to follow your toes.

Heels Elevated Trap Bar Deadlift

Rep Range: 8-10R 
*1R + .5R= 1 full rep 
Tempo: steady 
Modification: no weight

Set Up: 
- grip a dumbbell in each hand and position the lighter set of dumbbells on the ground close by
- position the balls of your feet up on a plate or platform [~2-3 inches] 
- keep your legs mostly straight [not hyperextended] and allow your heels to drop to the floor. 

Execution: 
- contract your lats and keep the dumbbells pinned to your sides. 
- drive the balls of your feet down through the platform and press up onto your toes
- contract your calves
- lower your heels .5R before pressing up into a full contraction in the calves again. 
- finally lower your heels all the way to the ground with control. [full stretch in the calves at the bottom of the rep]

Standing 1.5R Dumbbell Deficit Calf Raise

Rep Range: 10-12R 
Tempo: steady 

*You can use two small plates under your toes as elevation if you do not have access to a wedge* 

Set Up: 
- use a wedge or small plates to elevate your toes [just the balls of your feet, this will create a greater stretch in your posterior chain] 
- hold a dumbbell in each hand, extend your arms down in front of you. 
- tuck your chin and find one spot on the ground to focus on 

Execution: 
- keep your spine neutral and initiate the movement by pushing your hips back. 
- as you push your hips back, lower the dumbbells towards the ground and keep them close to your body
- when your hips can no longer move back [usually when the dumbbell hit the knees] softly bend the 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 use your hamstrings and glutes to raise your torso back to the upright and standing position. 
- contract your hamstrings and glutes at the top of the rep. 
- if you feel this movement in your back you are likely lowering the dumbbells too far. Shorten your rom and focus on the “hinge” motion.

Toes Elevated Dumbbell Romanian Deadlifts

Rep Range: 8-10R
*1R + .5R= 1 full rep 
Tempo: steady
Modification: flat bench or floor dumbbell hamstring curls. 

Set Up: 
- set an appropriately weighted dumbbell behind the decline bench about a foot or so away. 
-  position yourself on the decline bench so your knees are on top of or hanging off the edge of the bench. 
- press your body into the bench from chest to quads. [keep hips pinned on the bench]
- extend your legs back towards the dumbbell and pin the weight between your feet

Execution: 
- keep your body glued to the bench, hips down, as you flex your ankles and curl the dumbbell up .5R
- extend your legs back until your legs are straight again before curling the dumbbell all the way up until you reach a full contraction in your hamstrings. 
- contract your hamstrings at the top of the rep. 
- release the weight and lower with control
- make sure you reach full extension in the legs at the bottom of each rep.

Decline Bench 1.5Rep Dumbbell Hamstring Curls

Rep Range: 15-20R
Tempo: quick 
Modification: cable pull throughs, barbell or dumbbell weighted kneeling thrusts. 

Set Up: 
- use the pins of the rack to attach a large loop band to each side.
- attach the band low on the rack so it will lay across your hips in the kneeling position.
- step behind the band in the rack and get into a kneeling position (both knees down)
- connect the band to your hips 
- step yourself forward enough steps so you are able to feel the band pulling your hips back, but not so far that you cannot hold position. 

Execution: 
- start with the hips extended back towards the rack, neutral spine, glutes almost resting on the heels of your feet.
- brace your core and tuck your pelvis as you drive the hips forward into a full thrust lockout. 
- with hips fully extended against the tension of the band, contract the glutes.
- keep control as the band pulls your hips back

Banded Kneeling Hip Thrust

Rep Range: 15R 
*1R + .5R = 1 full rep
Tempo: steady 

Set Up: 
- position yourself in front of a bench [flat bench is fine] 
- lie on the ground in a supine position 
- bend both legs and place both feet up on the bench [drive your heel into the bench]
- rest one dumbbell on your hips - use your hands to hold the weight in position

Execution: 
- drive your heels through the bench and bridge as you raise your hips up
- contract your glutes at the top in full extension
- lower your hips .5 rep before raise them into full extension again, contract your glutes/hamstrings. 
- finally lower your hips with control until your they tap the floor

Weighted Feet Elevated 1.5Rep Glute Bridge

7/16 Glutes, Quads, Hamstrings [optional deload week]

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

Those alternating steps ups kicked my a$$ 🔥

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

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! ❤️🔥

Laura

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

7/16 Glutes, Quads, Hamstrings [optional deload week]

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