Name: Playbook - Sam Sweeney - Glutes, Quads, Adductors
Uploaded: 2024-03-04T17:09:25.287Z
Duration: 65 min
Description: Glutes, Quads, Adductors

My go to saved workout when I’m looking for a good leg day 💪

Whitney

Lara

Wow! Amazing leg routine! Really really challenged me!

Jessica Cox

You have challenged me mentally emotionally and physically. 
And I’m learning who I am and what I’m capable of. 
Thank you.

Amanda

Mirsha

That burnout 🥵 thanks to this program I’m now repping my previous PR for 5 reps 🙌🏼 Can’t wait for the challenge next week!

Morgan

Good burn out at the end - question/comment— can we put some Bulgarian split squats back in to legs days?

Heather

The 8 sets of hack squats were just a little too much to do with such little rest

Katie

Just when I think it can’t get any better (or harder) you never cease to amaze me with the thoughtful and intentional programming. Thank you for the daily trainings!

This one had me sweating bullets, and I LOVED it!! Those hack squats and side lunges were my favorites, but really everything felt great! Also, it was very helpful to have the note of hitting at least 10 with the 8 set, as it helped me to get a correct pace.

Megan

Lisa

This leg workout is super killer after a holiday

Lakshmi Neelesh Nimmagadda

Raksha

Best way to start Christmas Day off!! 🔥🔥🔥

Stephanie

That might have been the hardest workout to date. Glad I got through it!

Kylee

Loved it!!!you challenge me every workout! Thank you.

Kristy

That was an intense leg day. Excited to fuel it with all the Christmas goodies!

Andrea

Erika

Mandy

Kyliegh

Lindsay Sward

Sasha

Emily

Holy shit, that did not take me 65mins! Amazing sweat even with the cardio.. 😬❤️

Elsie

1000% appreciate the change up on the new splits and bringing new variations of foundational movements!

Megan Laudick

Olivia Schneider

Shelley

Dead after this…cardio burst at the end was 🔥🥵

Amanda burke

Sofia Rivera

Crystal

Vanessa

Killer. Amazing what just body weight can do on its own for that burnout.

Katie Hall

Great workout Thank you n Merry Christmas!

Adriana Leon

Is it normal to have extremely weak days out of nowhere? I haven't taken taken time off or anything, but even my normal squat repping weight felt very heavy today...it was very frustrating and discouraging 😭😭

Caroline

I’m writing this review as I lay on the ground, swimming in a puddle of sweat. This workout challenges you in every aspect of leg day. WOW.

Michelle

This workout KICKED MY REAR END. Thank you so much for the challenge!!!

Cheyenne

Loving putting different leg days with the dumbbell program! 🦵💪

Kayla

Thank you! I was NOT feeling a workout today but I decided to at least give it ten minutes. SO glad I did😁 I feel amazing! No PR’s today but amazing workout🔥❤️

Anna

Francesca

Great challenge today! Quads are shaking!

Jessica

Kyra

Anne

Caitlyn

Holy sh$t!! That last set!!!!😳😳😳🤪❤️

Donalee

Holy FINISHER!! 😅. What a great leg day! Can’t say enough about this app/ the daily workouts!  🔥

Holy FINISHER!! 😅. ‘Bout died! Such a great leg day! I can’t say bough about this app and the daily workouts!!! ❤️❤️❤️

Holy moly❤️‍🔥❤️‍🔥🥵🥵I felt so strong!! I can see some progress in my squats since I started too and that is super encouraging!

Kirsten

Happy Monday! 

12/20 Training Day Overview:

Warm Up: Foam Roll, lower body warm up and activation routine from app. 

1. Back Squat: 5S/5R [+2 warm up sets]

2. Hack Squat [Stance is inside hip width]: 6-8S/30 seconds [30 seconds on, 15 seconds rest for 6-8 rounds] 

Compound Set:
3. Landmine Romanian Deadlift: 3S/8-10R
4. Dumbbell Hip Thrust: 3S/8-10R each leg + 20R bodyweight reps, both legs

Compound Set:
5. BarbellStep Out Side Lunge: 3S/8-10R each side 
6. Dumbbell Leg Extensions: 3S/15R 

Bodyweight Burnout: 3-5 minutes [no rest] 
7. Squat Hops: 30 seconds 
8. Walking Lunges

Warm Up Sets: 2S
Rep Count: 5R
Tempo: Power

- Set the bar at an appropriate height for you to set up under. 
- Grip the bar wider than shoulder width (grip will depend on your personal ROM)
- Retract the scapula and create a “shelf” with your upper back
- Position the bar on your back, pressing into the “shelf” you have created. 
- Activate your lats by pulling the bar into your traps. (Elbows should be as close to vertical as possible- watch for them flaring out)
- Take ~3 steps out to your start position
- 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)
- Hinge at the hips, keep the chest high, push the knees out and your lower into a squat
- Lower to just below 90 degrees (if possible, ROM will depend on your personal mobility and strength)
- Exhale as you drive your feet through the floor and use the torque from your knees and hips to snap the hips in and return to the standing position. 
- Keep the chest up as you return to a standing position.

Back Squat

Sets/Rounds: 6-8 [only a 15 second rest between sets] 
Time: 30 seconds on
Tempo: steady/quick
Modification: leg press or barbell front squat or goblet squat.

** Make sure to pick appropriate weight for the time count and for the amount of rounds you will be doing. Stick with a weight you know you can get 10 reps with, at least. 

- Set up in the hack squat machine, press your entire backside against the pad of the machine, top pads should be resting on the traps/shoulders. 
- Position your feet on the platform so your stance is slightly inside hip width. 
- Plant feet firmly on the platform and unlock the machine by standing and pulling the handles in (actively pull the handles into your traps as well, to  activate the lats and create a “chain of tension” throughout the body)
-  Allow the knees to follow the toes and press your back against the pad as you lower down into a squat, ~90 or just below
- Once your reach full ROM, drive your feet through the platform, and press up into the standing position
- Feet should stay glued to the platform throughout every rep (tripod foot). 
- Back and traps/shoulders should stay glued to the pads. 
- Knees should follow the toes throughout.

Hack Squat [Inside Hip Width Stance]

Rep Range: 8-10R
Tempo: 2 second negative
Modification: Single dumbbell or kettlebell Romanian deadlift

** If you do not have a landmine attachment, feel free to simply shove one end of the barbell into a corner and set up in the same way. 

- Straddle the landmine so it is in between your legs, you should be facing away from the landmine attachment/corner. 
- Use a close grip cable attachment to hold the bar (or feel free to interlock your hands around the bar). 
- Grip the close grip attachment with a neutral grip, hold the bar down in between your legs. 
- Activate the lats by depressing the scap and pinning them down and brace the core. 
- Push the hips back (hip hinge) while keeping a neutral spine, as you lower the barbell. 
- As you hinge at the hips, use a soft bend in the knees
- Hips should move back until you reach a full stretch in the glutes. 
- Snap the hips in and lift to a standing position. 
- Contract the glutes at the top of the rep.

Landmine Romanian Deadlift

Rep Count: 8-10R one leg + 8-10R other leg + 20 reps both legs [no weight] 
Tempo: Steady

- Position yourself on a bench in a hip thrust position, mid back pressed against the side of the bench.
- Rest one dumbbell in the hip crease of the working leg
- Plant the foot of the working leg down on the ground and lift the non working leg. (Extend it out or keep it bent 90 degrees)
- Press your back against the bench and thrust your hips up into a full glute contraction at the top of the rep
- Lower the hips until you reach a full stretch in the glute an repeat
- Shin of the working leg should be vertical at the top of each rep 
- Keep hand on dumbbell to ensure it doesn’t shift throughout each rep
- After the final rep with the single leg, take the dumbbell away, plant both feet down, thrust the hips up into a full extension for 20R

Dumbbell Hip Thrust [Single- Single- Double]

Compound Set

Rep Range: 8-10R each leg
Tempo: Steady 
Modification: Goblet hold or Hold dumbbells down [one between the leg, one on the outside of the leg when you lunge]

- Set up underneath the barbell so it is in a comfortable position on your back. 
- Activate your lats by pulling the bar into your traps/high back. 
- Take ~3 steps away from the rack (step out of the rack so you have space to side step)
- Start with your feet together. 
- Step one foot out to one side by hinging the hips back and bending the knee until you reach 90 degrees or full rom for you. 
- The other leg should be extended out to the other side, foot flat on the ground, toes pointing forward. 
- Chest should stay forward/up at the bottom of the rep
- Drive your foot through the floor on the working side and explode up as you bring the foot to meet the other. 
- Pause just briefly before continuing on with reps. 
- Keep a neutral spine throughout the entire movement. 
- Complete 8-10 on one side before moving to the other side.

Barbell Step Out Side Lunges

Rep Count: 15R 
Tempo: Steady

- Sit on the side of a bench. 
- Pin a single dumbbell between your feet and squeeze to hold it in position. 
- Raise the knees up and lean back so you are able to grip the other side of the bench/box,. 
- keep the knees pinned in this position, do not let them fall throughout the set (this will take core/hip flexor strength as well) 
- Keep a strong core to keep your chest from wanting to collapse in this position. 
- Legs bent at 90 degrees to start. 
- Keeping the ankles flexed, extend the legs out until the dumbbell is in line with the knees and the toes are pointing straight up. 
- Contract the quads
- Lower the dumbbell back down with control, keeping the knees pinned in position.

Dumbbell Leg Extensions

Superset

You have the option of completing 3-5 rounds here (3-5 minutes total).

Time: 30 seconds 
Tempo: quick/steady
Modification: bodyweight speed squats

- Start standing, feet hip width or slightly outside. 
- Extend the arms forwards as you push your hips back and lower into a squat (keeping the chest up and spine neutral)
- Once you reach a full squat shoot your arms down by your sides and explode up as you extend the legs and hop at the top of the rep. 
- Land softly and drop immediately into the next rep. 
- Knees should stay in line with the toes throughout each rep.

Bodyweight Hop Squats

Time: 30 seconds 
Tempo: quick/steady

- start in a standing position, feet together. 
- Keep chest up and step one foot forward. 
- Bend the front and back leg and lower until the back knee taps the floor or hovers just above (adjust ROM to fit you) 
- Both the front and back leg should reach 90 degrees at the bottom of the lunges. 
- Press yourself back up by driving through the entire front foot and ball of the back foot.
- Alternate legs as you walk forward 
- keep a steady, quick pace

Bodyweight Walking Lunges

Bodyweight Burnout

Glutes, Quads, Adductors

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 :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

Brianda

April

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!

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

Glutes, Quads, Adductors

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