Name: Playbook - Sam Sweeney - 7/9 Glutes, Quads, Hamstrings
Uploaded: 2024-03-04T17:09:26.014Z
Duration: 65 min
Description: 7/9 Glutes, Quads, Hamstrings

Amber

Kaylyn

Chris

Flav

Louise

Katie

Lisa

Mia Arrowsmith

Laura

Warit

Definitely been feeling improvements in my hamstring strength this week!

Megan

Whitney Carrington

Alice

Stephanie

First time back to the app in a while. 🍑 🔥

Angela Christine

Sharon

WOW that was a real sweaty one. At first I told myself I couldn't do BB bulgarian split squats over 65lbs and today I was able to do 95lbs for 4x4! I'm so proud of myself. And thank you Sam for your help. You always push me with your workouts and make me achieve goals that I didn't think I could do.

Nyjah

All the leg feels 👊🏽 great workout ☺️

CANDICE

Michelle Zabin

Gabriela

Britney

Viva

Juana

I loved it! I’m just jumping back into sweendog training and normally some advanced stuff intimidates me but this one was very doable while still challenging me! Leg extension and leg curl machines are very much my speed 😅 seated good mornings were my favorite!

Sierra Fouts

Amanda burke

Joanne

I had a VERY long and busy day and this was the perfect way to decompress after it all💪🏻❤️

Sarah Arnett

Thank you for providing multiple alternatives. Super helpful in a packed gym

Veronica

Absolutely amazing! Legs didn’t die like the last one, but still so effective! 🦵🏻🔥

Kelsey

Sidney

That tri-set was not necessary 😅😣 killer 🔥

Andrea

Rachel

Julieann Cunningham

Audry

Shawn

gloria

Jenn

Best leg day so far!! An enjoyable soreness!

Maranda

I think you’re trying to murder me 😂 This was not easy i’m dying

Shannon Smolinski 

Audi

Megan Laudick

Stacy

Hurt my low back so lots of modifications but still a sweaty out of breath mess

It was tough because of the jostling around for equipment all over the gym so I felt my stamina fade but the workout was great.

Victoria

Happy Saturday! 

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 Spit Squat: 4S/2-4R
1B. Goblet Squat: 4S/4-6R

Compound Set: 
2A. Reverse Banded Hack Squat: 4S/6-8r
2B. .5 Rep Leg Extensions: 4S/15R

Compound Set: 
3A. Seated Barbell Goodmornings: 4S/8-10R
3B. .5 Rep Hamstring Curls: 4S/15R

Triset: 
4A. Full ROM Barbell Romanian Deadlift: 3S/8-10R 
4B. Feet Elevate Glute Bridge Banded Abductions: 3S/20R
4C. Full ROM Barbell Hip Thrusts: 3S/30 seconds

7/9 Training Day Overview

Rep Range: 2-4R each side 
Tempo: power, steady 
Modification: dumbbell bulgarian split squat. 

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: no band, or barbell front squats or zombie squats. 

*reverse band means the band is wrapped behind the machine and on either side. This means the bands will offer assistance out of the hole of the squat, and makes the load progressively heavier as you press to the top. Banding the machine this way allows us to overload the movement to work on sticking points throughout each rep. 
* you will be able to go heavier than normal here but start with a comfortable load to get used to the tension displacement. 

Set Up: 
- loop one end of a large loop band around one end of the hack squat machine [where the weight will be loaded], pull the band around the back of the machine and loop it around the other end to secure it to the machine. 
- load the machine on each side with appropriate weight. [remember you will be able to overload the movement here and still get quality reps with the band but test it out before doing so]
- position yourself in the machine
- choose a shoulder width stance or just outside and grip the handles on each side
- press your entire back into the pad of the machine
- un rack the machine and pull the handles down into your traps to secure the load. 
- keep your elbows forward and brace. 

Execution: 
- bend your knees towards the direction of your toes and and lower into a full squat 
- as you lower you will feel the band assisting you in the load
- when you hit the bottom of your squat keep you knees in line with your toes and extend your legs to press back up into the start position
- as you press you will feel the load increase as the tension of the band lessons
- use a powerful press to stand from your squat, this will help you strengthen weak points in your squat.

Reverse Banded Hack Squat

Rep Count: 15R
Tempo: steady 
Modification: dumbbell .5 rep 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, point your toes up, and extend your legs
- when you reach full extension contract your quads
- lower your legs only 1/2 of the way down, keeping tension on the quads
- fully extend your legs up, contract your quads and continue .5 reps

.5 Rep Leg Extensions

Rep Range; 8-10R
Tempo: steady, controlled
Modification: hold a plate or dumbbell at your chest or sub for standing barbell goodmornings. 

**This is a more advanced variation of the good morning. Being seated will use more erector/low back activation and will require more mobility in the hips/hammies in order to be successful. If this is a new movement make sure to practice with no weight or just the bar. Consider the modifications if needed! 

Set Up: 
- set a flat bench in the center of the rack 
- secure the barbell to your back [ideally low bar positioning to keep the tension in the posterior/glutes] 
- drive your elbows down to the ground, pull the bar into your back, and keep your chest upright. 
- step back and sit your glutes on the edge of the bench
- position your feet out in front of you on the ground
* bend your knees only enough to have a vertical or more negative shin angle to keep the tension in the hamstrings and hips as you bend forward.
** less bend in the legs= more mobility and core/trunk strength required, more bend in the legs= less mobility required. 
- keep your head, neck, and spine neutral. 

Execution: 
- drive your feet into the ground, think about externally rotating your knees out and bend forward to lower your chest towards the ground. 
- as you lower your torso think about pushing your glutes back to accentuate the stretch in your glutes. 
- lower the chest only so far that you are able to keep a neutral spine [shoot to lower the chest until you feel the glutes wanting to shoot up off the bench] 
- when you feel a full stretch in the glutes/hammies raise the chest up and return to an upright position. 
- no bend in the spine here, staying neutral is the most important part and will keep your low back from taking all of the tension. [core MUST be braced here]
- keep elbows in line with your torso and a firm grip on the bar throughout.

Seated Barbell Goodmornings

Rep Count: 15R
Tempo: steady 
Modification: dumbbell flat bench or decline bench hamstring curls.

Set Up: 
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad. 
- lift your chest and press your forearms into the pad, this will help keep the hips down throughout each rep. 
- drive your hips into the pad and keep them pinned down. 
- begin with legs extended 

Execution: 
- flex your ankles and curl the weight up until pad reaches your hamstrings. 
- contract your hamstrings
- lower the weight only 1/2 rep down, keeping tension on the hamstrings
- curl the pad up to tap the back of you hamstrings
- contract your hamstrings and continue with .5 reps.

.5 Rep Lying Hamstring Curls

Rep Range: 8-10R
Tempo: steady 
Modification: dumbbell full rom rdl. 

Set Up: 
- set up in a squat rack so that your barbell is positioned below the hips (at an appropriate level to lift off from)
- step into the rack and line your shins up to the barbell 
- grip the barbell with a double overhand or over/under grip (feel free to use straps or grips), just outside of your hips. 
- think about breaking the bar  around you as you un rack the bar 
- hold the tension in your lats, drive your ribs down and brace. 
- take ~3 steps out from the rack
- plant your feet firmly on the ground (tripod foot, toes should grip the ground)

Execution: 
- tuck your chin and keep a neutral spine as you hinge at the hips. 
- as you push your hips back bend your torso towards the floor and lower the barbell 
- use a soft bend in the knees as the barbell passes your knees.
- continue to push your hips back and lower the barbell all the way to tap the floor 
*this should look different than a conventional deadlift in that your hips will stay higher with less bend in your knees at the bottom of the rep. 
- you should feel a full stretch in your hamstrings and glutes at the bottom of the rep
- think about externally rotating your knees as you drive your hips in, lift your torso to the standing. 
- keep the bar close to your body throughout the movement [continue to think about breaking the bar around your body] 

*go lighter than you think here because of the increased rom. And if you feel too much pull in your lower back, lighten up the ROM.

Full ROM Barbell Romanian Deadlift

Rep Count: 20R
Tempo: steady 
Modification: abduction machine, or seated banded abduction. 

Set Up: 
- use a glute loop band and position it just above your knees
- face a flat bench and get down on the ground in a supine position 
- bend your knees and place your feet up on the flat bench
*drive your heels down into the bench or push your feet into the side of the bench. 

Execution: 
- drive your heels through the bench and extend your hips up
- contract your glutes and keep your hips pinned high
- work against the tension of the band and push your knees out as you abduct the band. 
- contract your medial glute at the top of each rep 
- keep reps quick 
- do not let hips drop throughout each set

Feet Elevated Glute Bridge Banded Abductions

Time: 30 seconds
Tempo: steady, quick pace
Modification: full rom dumbbell hip thrust

Set Up: 
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench. 
- extend your legs out and roll the loaded barbell over your hips. 
- with the barbell in line with your hips, bend your knees and plant your feet firmly on the ground close to your glutes [tripod feet- connect the base of the big toe, little toe, and heel to the ground].
- grip the barbell just outside hip width and press down against the bar to secure the bar to your hips. 

Execution: 
- keep a neutral spine [tuck the pelvis and contract the glutes] and drive your feet through the floor
-  push your knees out and thrust the barbell up until your hips are fully extended. 
- your knees, hips, and torso should make a straight line at the top of the rep. 
- shins should be vertical at the top of the rep, knees in line with the ankles. 
- contract the glutes [full lockout] 
- keep a neutral spine as you lower your hips until your glutes tap the floor and your knees move back behind your heels. 
* returning all the way to the floor will give you a full stretch through your glutes and hamstrings, start lighter than usual to get used to the ROM
- continue Reps.

Full ROM Barbell Hip Thrusts

Triset

7/9 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 ❤️‍🔥❤️‍🔥❤️‍🔥

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

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

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 ❤️

7/9 Glutes, Quads, Hamstrings

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