Name: Playbook - Sam Sweeney - Glutes, Quads, and Adductors
Uploaded: 2023-11-07T22:33:42.133Z
Duration: 65 min
Description: Glutes, Quads, and Adductors

Lindsay

Brittany

🍑🍑🔥🔥🔥🔥🔥🦵🏼🛫🦵🏼🦵🏼

Denise

Amazingly difficult but so refreshing when finished 😜

Emma

I legitimately JUST purchased this & started a workout right away, so I have no idea how to utilize the app. I’m not sure if there’s a way to add weight on each exercise. If I can do that, it’ll most certainly be 5 stars! It would also be nice to have alternative exercises if I don’t have specific machines/equipment available.

Micaela

Glutes working hard today 🙌🏼🔥🍑

CANDICE

Awesome 👏 leg workout!! Quick and effective!!! Thank you 😊

Carrie Feather

My husband tried this with me today thinking it would be easy and it kicked both of our butts! Amazing workout!

Abaigeal

Sara

Only down fall is my gym doesn’t have the leg abductor machine

Christina

Hey all! Welcome to a brand new split! To kick it off we have a pretty intense leg day. Enjoy this one!

Warm Up Sets: 1-2 (~3-5R each)
Rep Range: 5-7R 
Tempo: Power

** these working sets are meant to be a heavy 5-7R, make sure to pick appropriate starting weights.

- 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 squeeze them together as you pull yourself underneath the bar 
- Position the bar on your back
- 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 push through the ground and snap the hips in as you return to the standing position. 
- Keep the chest up as you return to a standing position.

Back Squat

Compound set: exercises paired together that are the same or non opposing muscle groups.

Rep Range: 8-10R
Tempo: 3 second eccentric
Modification: Dumbbell Squats (dumbbells down by your sides, and torso upright)

- Set up in the hack squat machine, make sure to push your entire backside against the pad of the machine. 
- Position your feet on the platform so your stance is shoulder width or slightly inside of shoulder with. 
- Plant feet firmly on the platform and hold on to the handles of the machine (actively pull the handles into your traps to create a “chain of tension” throughout the body)
- Use a 3 second eccentric to lower down into a squat, ~90 or just below
- Once your reach full ROM, drive your feet through the ground, and press up into the standing position
- Feet should stay glued to the platform throughout every rep.

Hack Squat

Rep Range: 25R
Tempo: Steady
Modification: Copenhagen adductions (10 each side- legs straight or bent)

- Position yourself on the machine so you are Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward, contract the adductors
- Once the pads touch, slowly release the weight and return to starting position

Adductor machine

Compound Set 1

Compound Set: Exercises paired together that are from the same or non opposing muscle group.

Rep Range: 10-12R
Tempo: 2 second hold at the top of each rep
Modification: Dumbbell Sumo Deadlifts

- Set up your barbell on blocks or plates to elevate the starting height and create lesser ROM for you to pull from. 
- Blocks or Plates should raise the starting position to around mid shin or just under the knees 
- Use a sumo stance, feet wider than hips, toes pointed slightly out 
- With a neutral spine, hinge the hips back and bend forward to grip the barbell with a pronated grip. 
- Hands should be in line with your shoulders.
- Depress your scapula, contract your lats and lift your chest in the starting position
- Keep a neutral spine as you drive your feet through the floor 
- Use the torque in your knees/hips to lift the barbell to the standing position. 
- Pause for 2 seconds and contract your glutes at the top of each rep 
- Lower with control to the start position and repeat

Sumo Deadlift (from blocks)

Rep Range: 6-8R each side
Tempo: Steady

- Stand next to a box or bench, box height should be slightly lower than the knee or at knee level
- Position one foot on top of the box and keep it glued there
- Keep dumbbells positioned forward, on either side of the stepping leg
- Keep a neutral spine and a slight forward bend in the torso as you press your top foot through the box and step high on the box, not resting the non working leg at the top 
- Push the hips back and keep a neutral spine as you lower down to touch the non working leg to the floor. 
- Repeat each rep

Dumbbell Lateral Step Ups

Compound Set 2

Superset: Exercises paired together from opposing muscle groups.

Rep Range: 5R drop 5R drop 5R drop 5R (20R total)
Tempo: Steady

- position yourself on the seat so that the crease of your legs is at the edge of the pad and your back is pressed against the back pad.
- pull yourself into the seat using the handles 
- flex ankles and extend legs up, contract the quads at the top
- lower down with control
- Choose an appropriately heavy weight for the first 5 reps, drop the weight by anywhere from 10-20% and perform 5 more reps, again drop the weight by another 10-20% and perform 5 more reps, and one last time drop the weight by 10-20% and perform 5 more reps to end.

Leg Extensions

Rep Range: 8-10R each side + 30 second iso hold on the last rep of each set with both feet down
Tempo: Steady

- Position yourself on a bench in a hip thrust position, mid back pressed against the side of the bench.
- Rest one dumbbell on the hip 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)
- 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, plant both feet down, thrust the hips up into a full extension and contract glutes as you hold there for 30 seconds.

Single Leg Dumbbell Hip Thrust

Superset

Glutes, Quads, and Adductors

Joseph

Kaitlin

Lyndsey Rozzi

Quads and Calves

I did this leg workout back in the fall of 2021. I saw it here and remembered how awesome (and hard 🥵) it was!!! One of my all-time favorites of yours!

Alexandra Casi

Dorcas

Aimee

Lyndee Denzler

What a nice workout to end my week. Love it.

Maggie H.

I love you! Keep it up!! You make my day everyday!

Katie Schultz

Aglais

Serena

The hip thrusts in the end kill me every time. Woo. Such a great workout.

Glutes and Hamstrings

never have my hammies ever been absolutely shredded like they were today…. beast leg day yet🔥

Madi

Legs and glutes are definitely feeling good🥵

I loved this workout. I was just disappointed when I unloaded the barbell to later learn the exercise would be more hip thrusts haha.

Last two supersets had my glutes and hamstrings screaming. I also never did a kang squat before, so that took a little to feel comfortable with. Overall, I’ll be doing this again!

Courtney

asma

Marissa

Wanted a no nonsense, no frills, good old glute ham day! This was perfect! 😀

This was such a goodie! Haven’t hit legs in a week & it was exactly what I needed

Sydney

Amazing! I’m burning but it was all worth it!

Glutes, Quads, and Adductors

Community

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