Name: Playbook - Sam Sweeney - Quads, Glutes, Adductors
Uploaded: 2024-03-04T17:09:25.262Z
Duration: 65 min
Description: Quads, Glutes, Adductors

Lacey

That was so good! Challenging in the right areas!

Abby

Def a lot more like this 👌🏻🔥💪🏻

Molly

Adrian

Humberto

Was looking for any excuse to quit that workout, but we got it done. Amazing

Allison

Nicole

Judith Harris

FANTASTIC LEG DAY 🔥🔥🔥 HIT A NEW PR FOR SQUATS!!!!

Morgan

Mary

Not pretty but got something done.🤨👍🏼

Carmen

I have had a goal to squat #200 since I was a teenager. I’m 36 now and I just hit #200 for 3 reps! I love your program so much and I’m so grateful for your awesome cues and body positivity! Thank you! 🙏🏻

Elizabeth

First day back after 3 weeks post covid....wowza! My body is still so tired.

Lisa

Kara Hutcheson

Carla

Really love incorporating heel and toe elevations on leg days. I feel so much more connection to my form and those isolated muscle groups. For the Cossack finisher, I added the weight held out in front from a few weeks back because I loved it so much! Lastly, I hit a new back squat PR today 🎉

Megan

Another doozy of a leg day! I’m constantly amazed at the little steps of progress and increases in weight lifted with this program. I’m over 40 and thought I might’ve passed my chance to still grow and adapt—but nope! This program and current split has me pushing serious weight without being in pain! Yes, I’m sore (as anyone who’s ever done one of Mrs. Sweendoogg’s wods is), but no pain.

Lindsay

This one felt very hard on my knees and was difficult to complete for that reason

Katie

Firuza

Briana

I finally feel like I got the glute hyperextension form correct. I used to skip exercises I wasn’t 100% confident in but your app and explanations have helped me gain confidence and perfect my form ❤️

Veronica

I had plateaued In my back squat 3RM for farrrrr too long and set a new one today!! This programming truly is unmatched for strength gains!  Sooooo grateful 🙌🏼

Ally

Love it. Every workout is a challenge. You inspire me to work hard. Thank you.

Kristy

Alexa

I always feel my best after your workouts but unfortunately with this one I'm gonna have a hard time walking/standing and I'm a hairstylist 😂

Joyce

Andrea

Killer burn. Had to shorten some of the sets for time. But this work out is 🔥

rachel

I’m liking the spilt! I was sweating up a storm today!

Kate Wolf

So awesome! This leg day made me push the limits and I realized that my 1 max rep back in October is now my 3rep for 3set! Love to see this kind of progress!

Ann Marie

That kicked my 🍑 😂 such a good burn

Sammi

This one was challenging for me in the best way! I absolutely did not want to work out tonight but I did any ways. Be Disciplined right?? Definitely don't regret this one.

LOVE THIS PROGRAM! I’ve hit a PR in nearly everything every week … feelin STRONG 💪🏽

Emily

My quads were shaking so bad after the first tri set I couldn't even finish the second!

Stacey

I hit a new back squat PR today and I’m just so dang proud. Thank you for giving me the tools to make that happen!

Jade

Caroline

The burn felt so good I could have cried…. or maybe I did 🥴

Keri

Danielle

Hi Sam & Noel! Just dropping a short note to let you all know how much I am loving this app! I think my most favorite part of that no two workouts are the same. I really appreciate the creativity and variety!! THANK YOU!!

Jennifer

Wow!! That last tri-set was insane!!!!!!🔥🔥🔥🔥👍🏻❤️

Donalee

I should have given you 5 stars because I think I would have liked it a lot more if it wasn’t for the way my gym is set up! Still a great leg day as always

Kirsten

Rough start but finished STRONG! Thanks @mrs.sweendogg for another great workout. 👊🏻

Rough start but finished STRONG!  Great way to start the week! Thanks @mrs.sweendogg for another great workout!

The crossack squats are so much harder than they look! Loved.

Jarod

Michelle Correa

Happy Monday!

12/13 Training Day Overview: 
 
Suggested Accessory Equipment: Wedge (10-25 degree preferably), Large loop band. 

Warm Up: Foam Roll, Lower Body Warm Up and Activation Routine from app. 

1. Back Squat: 5S/3R [+2 Warm up sets]

**These squat sets are meant to be a heavy 3R. Start with a weight you know you can hit 5R with and add a little each set, as your sets go on (if possible). 

Triset: 
2. Heels Elevated, Full ROM Narrow Stance Squat [cyclist squat]: 4S/5R [5 second slow negative on each rep]
3. Leg Extension Pulses: 4S/30 pulses
4. Walking Lunges: 4S/1 minute

Triset: 
5. Banded Full ROM Barbell RDL: 3S/5R [5 second slow negative]
6. Glute Focused Banded Hyperextension  Pulses: 3S/30 pulses
7. Cossack Squat: 3S/1 minute

Warm Up Sets: 2S
Rep Count: 3R
Tempo: Power

**These squat sets are meant to be a heavy 3R. Start with a weight you know you can hit 5R with and add a little each set, as your sets go on (if possible). 

- 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

Rep Count: 5R
Tempo: 5 second slow negative/eccentric
Modificaiton: Heels elevated goblet squat 

** If you don’t have a wedge, feel free to raise the heels with plates. 

- Set up the wedge in an appropriate spot in the squat rack for you to walkout and position yourself on. 
- Set up under the barbell, use a high bar position if possible (this means the bar should be positioned on the high traps and you should be able to wrap the thumbs under the bar. If this is not comfortable or possible, use low bar and wrap the thumbs over the bar). 
- Pull the bar into your traps to activate the lats (elbows should be pointing down and wrists should be straight)
- Step back from the rack and position yourself so your entire foot is elevated on the wedge. 
- Take a narrow stance, inside hip width. 
- Keep the chest high as you use a 5 second negative/eccentric to lower into your full ROM squat. 
** Take note your ROM will be different from mine, adjust to fit you. 
- Lower until you reach full ROM
- Keeping the chest high and spine neutral, drive the feet down as you leg press yourself back up into the standing position. 
- Knees should follow toes in this narrow stance. 
- Focus is on the stretch of the quads, make sure to reach your full stretch. 
- Bar should move in a straight line up and down. Do not let the chest dip or fall throughout.

Heels Elevate, Full ROM, Narrow Stance Back [Cyclist] Squat

Rep Count: 30 Pulses [From top]
Tempo: Pulsing
Modification: Dumbbell Leg Extension Pulses


- 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, and press your back flat against the pad. 
- Flex ankles and extend legs up, contract the quads at the top
- Keep tension on the quads as you pulse for 30R (lower only 1/4 to 1/2 way in your pulse).

Leg Extension Pulses

Time: 1 minute
Tempo: Steady
Modification: No Weight. 

- Start in a standing position, dumbbell in each hand, arms extended down by your sides.
- Step one foot forward, plant the foot on the ground, and keep torso upright as you bend both the front and back leg and lower into a lunge position. 
- Both legs should bend ~90 degrees or until back knee taps the floor or hovers just above (adjust ROM to fit you) 
- Front heel should stay down as you lower. 
- Return to the standing position by driving the entire front foot through the floor and pressing through ball of the back foot. 
- Alternate legs as you walk forward 
- Keep dumbbells pinned to sides, do not let them sway or swing as you step forward each rep. 
- Keep a steady, quick pace

Dumbbell Walking Lunges

Triset 1

Rep Count: 5R
Tempo: 5 second slow negative/eccentric
Modification: Banded Dumbbell Full ROM RDL, or use no band with barbell/dumbbells. 

- Set up in a squat rack so that your barbell is at an appropriate height to lift off. 
- Loop a large loop band around the safety bars or pins of the squat rack, band should be looped at about hip height
- Step into the rack and line the band up on your hips at a comfortable level
- Depress the scap to activate the lats as you grip the barbell with a pronated grip. 
- Take ~3 steps forward (or more depending on the elasticity of your band). 
- Keep a neutral spine and allow the band to pull your hips back as you lower the bar. 
- Use a soft bend in the knees as you lower and keep the bar close to your body, hinge the hips back. 
- Use a 5 second negative to lower the barbell to the floor. 

(If you feel a pull in your low back going all the way to the floor, place plates or boxes underneath the barbell to shorten the ROM to the ROM that fits you and your mobility. Spine must stay neutral throughout and hips must continue to move backwards throughout the entire negative.)

- Screw the feet into the floor and think about externally rotating as you contract your glutes as you bring your hips in to stand to the start position
- Because of the band you are now loaded in the top and bottom position of this movement which means you must work to control throughout the entire rep. You may have to modify your weight for this reason

Banded, Full ROM Barbell RDL

Rep Count: 30 Pulses
Tempo: Pulsing
Modification: Use no band, or do bench reverse hyper pulses. 

*You can hold a plate at the chest in place of band if preferred or needed.

- Set up the hyperextension machine so the pad is ~2 inches below your hips. 
- Attach the band low in front of you and wrap it around your high traps.
 (Keep a hold of the band to control the tension on your neck/traps). 
- Position yourself on the machine, hips/quads resting on the pad, facing down.
- Squeeze your glutes, “hug” your shoulders, round your mid/upper back, and tuck your chin. 
- Pull your torso up by contracting the glutes. 
- Raise your torso only until you have reached a full contraction in the glutes
- Keep tension on the glutes and pulse for 30R (lower only 1/4 to 1/2R for your pulses)
- Try not to hyperextend at the top of the position. 
- Hold the rounded upper/mid back position throughout your pulsing. 

(If you feel your low back take over, break up the reps into 10 pulses at a time)

Glute Focused Banded Hyperextension Pulses

Time: 1 minute
Tempo: Steady
Modification: Step out side lunges, only sink down as far as is comfortable (goblet hold on KB or DB or bodyweight with arms out in front or hanging onto band/trx for support if needed. 

- Grip a KB or DB with a goblet hold and keep it at chest level. 
- Get into a wide stance, toes point forward or just slightly outward. 
- Keep the chest high as you push the hips back
- Bend one knee and shift your weight to that side
- Lower until you reach full ROM (while keeping the chest high and spine neutral, this will have a lot to do with ankle and hip mobility). 
- Press up into a squat position and shift the hips over to the other leg
- Push the hips back and bend the other leg as you sink down 
- The knees should follow the direction of the toes here and you should think about pressing the knee towards the toes on each side (while keeping the heel glued down). 
- On the stretched side you may lift the toes so they point towards the sky or you may keep toes pinned to the floor.

Cossack Squat

Triset 2

Quads, Glutes, 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$$ 🔥

Stephanie

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

Quads, Glutes, Adductors

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