Name: Playbook - Sam Sweeney - 9/21 Quads and Chest
Uploaded: 2024-03-04T17:09:28.312Z
Duration: 75 min
Description: 9/21 Quads and Chest

Absolutely loved the decline hex to neutral press!!

Jordan

Omayma

Preet Klair

Stephanie

Kaylin

this split isn't my fav. not feeling like i'm getting a good workout with the lower/upper split in the same workout

Kara Hutcheson

Great workout definitely going to feel it later 🥵

Dominique

Audry

Becky

Kimmy

Sissy squats are NOT for sissies!!💪🔥

Carrie

Michelle

Kiki

The Quadfather!

Now showing in gyms everywhere… 😅

Safia

This one got me today! Def was exhausted after! It was a good one tho!!!

DeAnna

Janelle

Felt todays leg workout. Last set was a burner! 🔥

Deja

Brooke

Sarah Arnett

That Spanish- sissy squat combo absolutely decimated my quads. Another one for the books 🙌🔥

Yes! I can see and feel improvement. Awesome workout.

April

This week is def humbling me. Thanks for building and pushing us 🙏🏼💗💪🏼

Amie

Tiffany

My gosh…Sam, your programming is so well thought out. Im always looking forward to the next WOD. Thank you 🙏🏼

Lorena

Corrine

Love seeing the leg press added again 🤩

Kate

Lacey

Regina

Porchia

Mercy me and my quads! 😅 that last set…🔥🔥🔥

Mia Arrowsmith

💪🏼 killer ⭐️⭐️⭐️⭐️⭐️

Paula

Rachael Milbrook

Secretly love sissy squats…🤦🏼‍♀️ but I’m so glad that wasn’t one before my soccer games..🥵

Alli

Steven

Kristen

Today felt so good. Reminded me of the lower body focused split and I LOVED it

Maria Zenz

The burning in my quads and pecs informs me that this was, indeed, an excellent workout!

Rachel

Happy Thursday!

Week 10 of 12 week split 
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 3: weeks 9-12: We will finish off this split with a heavy focus on strength building. Each training day will be centered around our primary barbell compound movements. Our accessory work will work synergistically with our strength building focus, while concentrating on  maintaining the symmetry and hypertrophy gains we have improved on for over the last 8 weeks. Prioritize recovery and listen to your body as we begin to push boundaries with heavier loads and lower rep ranges. 

*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: 

1. Primary: Barbell Front Squat: 5S/4-6R

2. Primary: Barbell Bench Press: 5S/4-6R

3. Leg Press [banded optional]: 4S/6-8R

4. Decline Hex to Neutral Press: 4S/8-10R [hex on eccentric, neutral on concentric]

5a. Deficit Bulgarian Belt Squat [assisted]: 3S/12R, 10R, 8R each side
5b. Single Arm Pronated Grip Machine Chest Fly [facing sideways on machine]: 3S/12R, 10R, 8R each side 

6. Spanish into [bent forward] Banded Sissy Squat: 2S/10R spanish squat + 20R banded sissy squat [30R total]

9/21 Training Day Overview

Rep Range: 4-6R
Tempo: steady, power 
Modification: goblet squat or machine squat- just be consistent with whichever you choose

**You may choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

Set Up: 
- position the barbell on the rack so it is between chest/shoulder height 
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar] 
- connect the barbell your front delts, high chest [below your collarbone]
- rotate your elbows up until palms are facing up and elbows are pointing forward
- pin your arms here to create a stable shelf for the bar to rest on
- tuck your chin and pull the bar into your high chest/neck, this will help secure the barbell in place
- squeeze your glutes, pull belly button to spine, and brace
- stand and lift the barbell off the rack and step back ~3 steps
- take a hip width or just outside of hip width stance, toes forward or just slightly out [this will depend on your personal body mechanics and mobility]
- use a tripod foot [cement the base of big toes, little toes, and heel to the ground]

Execution: 
- take a big, diaphragmatic breath in, hold the brace in your core
- push your hips back and bend knees as you lower into a squat position [90 degrees or below]
- keep an upright torso at the bottom of the rep 
- once in a full squat, drive your feet through the ground
- stay upright as you push your hips in and press up into a standing position
- exhale at the top of the rep and reset your brace each time
- knees should stay in line with the toes and chest should stay upright throughout

Primary: Barbell Front Squat

Rep Range: 4-6R
Tempo: steady, power
Modification: dumbbell or smith machine bench press- be consistent with whichever you choose

Set Up: 
- set the bar at a reasonable height so you are able to safely un-rack the barbell when you are lying supine on the bench. 
- to get into position, retract and depress your scapula and pin your mid/upper back to the bench. 
- grip the bar with a pronated grip, wider than shoulder width (grip placement will depend on your body mechanics and mobility)
- lock in the natural arch in your low back by contracting your lats (keep the scapula retracted and depressed), lift your chest towards the bar, squeeze your glutes, and position your toes in line with or slightly behind your knees. 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*
- plant your feet on the ground so your toes are in line with or slightly behind your knees 
- brace and create full body tension [death grip on the bar- grip the ground with your feet]

Execution: 
- keep full body tension (break the bar- spread the ground with your feet) and un-rack the barbell, position it just above your chest in the starting position. 
- bend your elbows below your shoulders as you lower the barbell to mid chest or just under your chest [think about rowing the bar into your chest and squeeze your scap as you do, this will help keep tension in your posterior chain to support the press]
- keep your knuckles facing the ceiling 
- drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.
- reset your brace and breath bet

Primary: Barbell Bench Press

Rep Range: 6-8R 
Tempo: steady 
Modification: cyclist squat, landmine hack squat, or heels elevated trap bar squat 

Set Up: 
- optional: loop a band around the weight rack on each side of the machine 
- load the machine with appropriate weight 
- position yourself in the leg press machine 
- drive your back into the pad
- squeeze your glutes, pull belly button to spine, and brace
- bend your legs and plant your feet on the platform low and hip width apart 
- grip the handles on each side
- pull yourself into the seat of the machine, contract your lats and hold tension 
- un rack the machine, do not lock out or hyperextend your legs at the top of the rep 
- keep your feet glued to the platform, tripod feet 

Execution: 
- bend your knees and allow them to move in the direction of your toes 
- drive your knees out and lower the platform of the machine towards your chest
- keep your feet glued to the platform and lower until your legs are bent at least 90 degrees [get quads as close to your chest as possible]
- extend your legs and press the platform away from your chest 
- do not lock out or hyperextend at the top of the rep 
- contract your quads

Leg Press [banded optional]

Rep Range: 8-10R 
Tempo: steady 

*slide a plate or two under one end of a flat bench to create a slight decline if needed

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on the decline bench, feet positioned at the high end of the bench 
- lie back in a supine position on the bench 
- drive your mid back into the bench
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms and press the dumbbells over your chest
- squeeze the dumbbells together, hold tension in your chest 

Execution: 
- bend your elbows, keep them tucked to your sides
- lower the dumbbells to the center of your chest
- keep your elbows to your sides and separate the dumbbells out to each side of your chest, keep palms facing in
- extend your arms and press the dumbbells up and over your chest again 
- contract your chest
- squeeze the dumbbells together at the top of the rep 
- keep each rep one fluid motion
- keep knuckles facing the sky
- keep your wrists straight

Decline Hex to Neutral Press

Rep Count: 12R, 10R, 8R each side
Tempo: steady 
Modification: no deficit, hold one dumbbell in one hand (use the other hand to grip the bar for assistance)

Set Up: 
- rack your barbell at about chest level 
- position 2 plates or a platform equivalent to this height below the barbell on the rack- and slightly in front 
- position a bench or bss stand behind the rack and about 2-3 feet from the platform 
- load the dip belt with appropriate weight 
- position the belt around your waist, the weight should hang down between your legs
- step one foot on top of the platform, glue your foot to the platform 
- bend your other leg and position your ankle on the bench or bss stand behind you
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms forward and lightly grip the bar on the rack in front of you for support
- keep your torso upright, tall chest
- tuck your ribs and keep your shoulders down 

Execution: 
- push your hips back slightly, bend your front leg and allow your knee to move in the direction of your toes
- lower into a split squat, your back knee and the weight on the belt should move past the height of the platform
- extend your front leg and press back up into a split stance
- contract your quad
- use the barbell for assistance, try not to rely on it 
- keep your front foot glued to the platform 
- keep your torso upright, back knee lowers straight up and down

Deficit Bulgarian Split Squat

Rep Count: 12R, 10R, 8R each side
Tempo: steady 
Modification: incline bench pronated grip dumbbell chest fly 

Set Up: 
- position the handles of the machine to the back 
- side facing sideways on the bench of the machine, chest should be facing 90 degrees from the back pad of the bench 
- extend your arm closest to the back of the machine and grip the handle with a pronated grip 
- pin a slight bend in your arm 
- keep your shoulders back and traps down 
- sit up tall, tuck your ribs, pull belly button to spine, and brace 

Execution: 
- lead with your thumb and pull the handle forward and across the center of your chest
- contract your pec
- release the handle with control until your arm is extended out to your side again 
- keep your wrist straight 

-

Single Arm Pronated Grip Chest Fly Machine [side facing]

Superset

Rep Count: 30R total 
*10R spanish squat + 20R banded assisted sissy squat
Tempo: steady 
Modification: take out sissy squat [30R spanish squats], no weight

Set Up: 
- loop a large loop band low around a rack 
- step in front of the band, facing the rack 
- loop each end of the band behind each knee
- step away from the rack until you can feel the tension of the band pull you forward
- take a hip width stance, glue your feet to the ground
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms out or keep them down by your sides
- keep a neutral head, neck, and spine

Execution: 
- push your hips band, bend your knees and allow them to move in the direction of your toes
- allow the band to pull your knees towards your toes
- keep your heels glued to the ground and lower into a full squat position, hip crease below your knees
- extend your legs and drive your knees back against the tension of the band 
- drive your hips in and return to the standing position, contract your quads 
- finish 10R of a spanish squats 
- move directly into sissy squats
- push your hips back and bend your torso forward
- extend your arms and grip the rack in front of you
- keep your back flat, chest facing down 
- bend your knees, allow the band to pull them forward towards your toes
- lift your heels off of the ground and continue to lower your knees towards the ground
- extend your legs, drive your knees back against the tension of the band
- plant your heels on the ground as you straighten your legs and contract your quads
- complete 20R of banded/assisted sissy squats

Spanish Squat into [bent forward] Banded Sissy Squat

9/21 Quads and Chest

Ashlee

Jody

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!!

Megan

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 🥵🥵🥵🥵

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!

Katie

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 🤩

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 ❤️

9/21 Quads and Chest

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