Name: Playbook - Sam Sweeney - 7/27 Quads, Chest
Uploaded: 2024-03-04T17:09:28.131Z
Duration: 70 min
Description: 7/27 Quads, Chest

Carmen

Renee

Brittany

Omayma

Kody Young

Heather

Kathryn Whitten

Gabrielle

Michelle Yore

Obsessed with the cable split squats even tho I felt like my toe was gonna break through my shoe 😂 The last super set of five rounds was uncomfortable though, the band hurt the back of my legs and my shoulders were super sensitive to the second movement.

Chelsea

Big progress marker today!!! First time I felt I was able to really focus my weight into my front leg/quad in Bulgarians and split squats, which has always been a hard thing for me! Today felt awesome!

Megan

Dena

Andrea

Tanya

That last set was 🔥—I almost gave up after three rounds. But I made it through. 💪

Ruth

Wasn’t feeling 100% so only did the quad movements and sheesh my legs feel like noodles!!

Chasity

Sirmey

5x20s. What the heck. Im a good kind of dead tho

Mikaleigh

Kaitlynd

Tish

Libby

MTM connection was unreal today. Amazing lift.

Audry

Chelsey

That last set was painful in a very good way! 😅🔥🙌🏼

Mia Arrowsmith

Rachel

Lisa

Had to quit before the last superset because my asthma got mad but great workout none the less! 🥰

Courtney

Jessica

Audi

Steven

That finisher…brutal. Loved it all though

Katie

Olivia

This mix up… 💣.com
Todays final superset had my quads screaming…❤️‍🔥 that one though!

Alli

Megan Laudick

Loved this workout! I will def be sore tomorrow! I felt strong af during this workout! 💪🏼

DeAnna

Safia

Deja

I really enjoyed this combo! It burned 🫶🏼

Janelle

Feeling my quads develop and gain strength 🔥🔥

Amie

Kimmy

Absolutely LOVING this new split 
🫶🏻😮‍💨🫶🏻😮‍💨🫶🏻

Shelly

Betty

That superset 💀 this split is the best kick in the ass

Can’t tell you enough how much I’ve been enjoying this split. With a busy schedule- being able to hit both upper and lower in the same day is 🔥🔥

Kelly

Spanish squats are 10000% worse than Bulgarian split squats. That last superset dang near killed me.

Man, I almost skipped today but I’m so glad I forced myself to come in. Awesome workout, as usual. Feeling stronger every day! 💪🏼

Stephanie

𝚒𝚖𝚙𝚛𝚘𝚟𝚎 𝚝𝚑𝚒𝚜 𝚛𝚘𝚞𝚗𝚍. 🥵🤗

April

Loved it! Nice little 🔥 burner! 🥵🤘🏻

Alicia Heier

Happy Thursday! 

Week 2 of 12 week split 
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 1: weeks 1-4: Unilateral training focus, hypertrophy and endurance rep ranges. Working on any weaknesses in movement and symmetry within the musculature of the body. Laying a solid foundation for movement and strength gains. 

*our primary movements will progress/change each micro cycle. It will be helpful to track your weight/reps over each micro cycle, each week.*

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Anterior Chain: Quads, Chest

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1a. Primary: Bulgarian Split Squat: 4S/10-12R each side
1b. Primary: Single Arm Flat Bench Chest Press: 4S/10-12R each side 
*90 seconds rest*

2a. Single Leg Leg Extensions: 3S/15R, 12R, 10R each side
2b. Single Arm High Incline Neutral Grip Chest Press: 3S/15R, 12R, 10R each side 
*75 seconds rest*

3a. Cable Split Squat: 2S/12-15R each side
3b. Single Arm Low to High Chest Fly: 2S/12-15R each side
*60 seconds rest*

4a. Spanish Squats: 5S/20R 
4b. Floor Hex Press: 5S/20R 
*30 seconds rest between sets*

7/27 Training Day Overview

Rep Range: 10-12R each side
Tempo; steady 
Modification: no weight, assisted by gripping a rack or wall next to you

*to make this more quad dominant, keep your torso more upright and take a shorter step forward to allow for more knee flexion as you lower [more ankle flexion] 

Set Up: 
- use a bench or bss stand and position it behind you
- grip a dumbbell in one hand, neutral grip, and hold it down in front of your torso on one side
- take 1 step forward away from the bench or bss stand, plant your foot on the ground- grip the ground with your front foot
*front foot is opposite from the dumbbell*
- squeeze your glutes, pull belly button to spine, and brace
- bend your other leg [on the same side as the dumbbell] and hook your ankle on the bench or bss stand behind you
- drive your ribs down, keep an upright torso and neutral head, neck, spine
- keep your shoulders back and pin the dumbbell in place

Execution: 
- push your hips back slightly, bend your knee and allow it to move towards your toes
- lower into a split squat position [hip crease at or slightly below your knee] 
- drive your foot through the ground, extend your leg, and press yourself back up into the start position 
- contract your quad [glutes and hamstrings will hold tension of course as well] 
- keep your torso upright, chest facing forward

Primary: Bulgarian Split Squat

Rep Range: 10-12R each side
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand
- sit on the end of the flat bench, plant your feet on the ground 
- use your other hand to assist you in lifting the dumbbell over your chest as you lie back in a supine position 
- grip the ground with your feet, squeeze your glutes, pull belly button to spine, and brace 

Execution: 
- tuck your pinky forward
- bend your arm and tuck it slightly so your elbow travels at ~45 degrees from your torso 
- lower the dumbbell to a 90 degree bend in your arm or just below 
- extend your arm and press the dumbbell up and over your chest again
- contract your pec

Primary: Single Arm Flat Bench Chest Press

Superset

Rep Count: 15R, 12R, 10R each side
Tempo: steady 
Modification: single leg cable extension, banded single leg extension

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 
- drive your ribs down and brace 

Execution:
- keep one leg bent
- flex your other ankle and extend your leg
- when you reach full extension contract your quad
- lower your leg with control back to the bent position
- if you are feeling this in your knees, the weight you are using is likely too heavy or positioning may be off

Single Leg Leg Extensions

Rep Count: 15R, 12R, 10R each side
Tempo: steady 

Set Up: 
- set your bench to a ~70 degree incline 
- grip a dumbbell in one hand, neutral grip 
- sit on the bench, plant your feet on the ground 
- drive your mid back into the bench 
- squeeze your glutes, pull belly button to spine and brace
- extend your arm holding the dumbbell over your chest, palm facing in, dumbbell in line with your front delt on one side

Execution: 
- bend your elbow, keep it close to your side, and lower the dumbbell 
- lower the weight to just outside of your chest, wrist straight 
- extend your arm and press the dumbbell back up and over your chest
- contract your pec

Single Arm High Incline Neutral Grip Chest Press

Rep Range: 12-15R each side
Tempo: steady 
Modification: dumbbell or banded split squat 

Set Up: 
- attach a handle to one side of the cable, position it low 
- step in front of the cable, facing the handle
- grip the handle with one hand, neutral grip 
- step away from the cable 2-4 steps 
- extend your arm forward towards the cable
- reach your other arm out to your side for balance
- step the foot opposite from the hand holding the cable straight back in a long step 
- keep a slight bend in your back leg 
- keep a neutral head, neck, spine 

Execution: 
- keep your torso upright, bend your front knee and drive it towards your toes
- move your torso forward and lower into a split squat position 
- keep a slight bend in your back leg 
- extend your front leg and press yourself back up and into the starting split stance
- contract your quad 
- keep your front foot glued to the ground 
- lower as far as you are able with control, hamstring to calf is the goal [eventually]

Cable Split Squat

Rep Range: 12-15R each side
Tempo: steady 
Modification: dumbbell incline bench low to high fly 

Set Up: 
- attach a handle to one side of the cable and position it low
- stand next to the cable, facing 90 degrees from the cable 
- grip the handle of the cable with the hand closest, supinated grip 
- step away from the cable 2-3 steps and forward slightly 1-2 steps 
- squeeze your glutes, pull belly button to spine, and brace
- keep your hips square forward
- extend your arm holding the cable back towards the cable 
- pin a slight bend in your arm
- keep a neutral head, neck, spine 

Execution: 
- with your palm up, pull the cable up and across your chest
- pull the handle to in line with the center of your chest
- contract your pec
- release the cable with control until your arm is extended back towards the cable again 

-

Cable Low to High Chest Fly

Rep Count: 20R 
Tempo: steady 
Modification: dumbbell squat [dumbbells held at sides]

Set Up: 
- wrap a large loop band around a rack or machine at about knee height or just below 
- step in front of the band, facing the band
- loop each end of the band behind your knee on each side
- step away from the rack where the band is looped, until you can feel the tension of the band pull you forward
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine and brace
- keep a neutral head, neck, spine 
- extend your arms straight forward for balance
- glue your feet to the ground 

Execution: 
- push your hips back slightly, bend your knees so they travel in the directly of your toes and lower into a squat position 
- keep an upright torso but allow the band to pull your knees forward, towards your toes
- lower into a full squat, hip crease below your knees
- drive your knees back against the tension of the band, extend your legs, and drive your hips in as you return to a standing position 
- contract your quads at the top 
- keep your feet glued to the ground 
- keep your torso upright 
- do not let your knees cave as you lower and rise

Spanish Squats

Rep Count: 20R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie on the ground in a supine position, bend your legs and plant your feet on the ground 
- squeeze your glutes, pull belly button to spine and brace
- extend your arms over your chest and press the dumbbells together
- squeeze your chest and keep the dumbbells glued together 

Execution: 
- bend your arms and lower the dumbbells towards your chest
- keep your elbows tucked to your sides as you lower the dumbbells
- tap the dumbbells to the center of your chest
- extend your arms and press the dumbbells back up and over your chest again 
- contract your chest at the top

Floor Hex Press

7/27 Quads, Chest

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

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

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 🥵🥵🥵🥵

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! 🔥

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 🤩

7/27 Quads, Chest

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