Name: Playbook - Sam Sweeney - W1/D5 Glutes, Quads, Core
Uploaded: 2023-06-03T13:16:10.398Z
Duration: 70 min
Description: W1/D5 Glutes, Quads, Core

Solid way to end the week! Looking forward to what week 2 has to bring! Thanks Sam!

Tamara

Karen

Talesha Swainston

Christina

Stephanie

Awesome! That hyperextension burn to start!

allison

Marina Pillyawets

Amanda

Tiffany

Ruva

Quick yet efficient! Great end to a great week ⭐️⭐️⭐️⭐️⭐️

Megan

Didn’t see the quad burn coming!!! 🤯

Bailey

Keep these workouts coming ! Booty/ABS on fire 🔥 burns so good

Jackie

Holly

Sara

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]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Glutes, Quads, Core

Pre Training Warm Up and Mobility: 
*Choose one lower body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1. Activation: Glute Focused Hyperextensions: 2S/30R 

2. Barbell Glute Bridge: 4S/8-10R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Wide Stance Front Box Goblet Squat: 8S/6-8R 
[begin with a manageable weight for 8R, increase weight each set for your first 3-4 sets. Work up to a heavy 6R on your 4th set. Decrease weight each set back to your start weight on sets 5-8]

Compound Set: 
4a. Cable Kickback: 3S/10-12R each side 
4b. Hollow Hold Banded Abductions: 3S/16-20R

Superset: 
5a. Kneeling Banded Hip Thrust: 3S/15R [15 second hold at the top of the final rep each set] 
5b. Incline Bench Curl Up: 3S/15R [15 second hold at the top of your final rep, each set]

Training Day Overview

Rep Count: 30R
Tempo: steady 
Modification: bench reverse hypers

Set Up: 
- position the pad of the hyper bench about 1-2” below your hip bones
- set up on the platform so you feet are positioned at the edge of the platform, toes forward or slightly out
- press your hips into the pad
- squeeze your glutes, pull belly button to spine and brace
- cross your hands over your chest and round your upper back just slightly [if needed to put your pelvis in a better position for you to feel your glutes activate] 
- tuck your chin 

Execution: 
- think about screwing your feet into the platform [externally rotating your knees out] 
- use your glutes to lift your torso away from the ground 
- raise your torso to a straight line with your lower body 
- contract your glutes at the top of the rep 
- lower your torso with control back towards the ground

Activation: Glute Focused Hyperextensions

Warm Up Sets: 1-2S
Rep Range: 8-10R
Tempo: explosive concentric
Modification: dumbbell glute bridge

Set Up: 
- load a barbell with rubber plates [rubber plates will allow you to roll the barbell over your hips much easier]
- sit on the ground in front of the barbell, extend your legs straight out
- sit upright, pull belly button to spine and brace
- grip the barbell, shoulder width, pronated grip
- roll the barbell over your hips
- bend your legs and plant your feet on the ground, heels under your knees
- push down on the bar to secure it to your hips, squeeze your glutes and brace to set your pelvis in a neutral position 
- tuck your chin

Execution: 
- lift your glutes off the ground
- lift hips into full extension, contract your glutes/hamstrings 
- lower your glutes back to tap the ground, come to a dead stop
- keep chin tucked

Primary: Barbell Glute Bridge

Rep Count: 6-8R 
*begin with a manageable weight that you can hit for 8R. Add weight each set on your first 4 sets until you hit a heavy 6R. Decrease weight each set back to your start weight on your final 5-8 sets. 

Tempo: steady 

*30-60 second rest

Set Up: 
- stack plates, or use a bench for your platform in front 
- pick up a dumbbell and set one head of the dumbbell at the edge of the bench or platform in front of you
- take a hip width stance directly in front of the bench, toes lined up to either side of the bench/platform 
- squeeze your glutes, pull belly button to spine and brace 
- push your hips back and bend your knees to lower into a squat position 
- while in the squat position, grip the head of the dumbbell directly in front of you
- dumbbell should be at chest level, hug your elbows in by your sides 
- tuck your chin, keep your chest upright and facing forward 

Execution: 
- extend your legs and think about pressing the ground away from you as you lift the dumbbell into a standing position [from dead start position] 
- squeeze your glutes and quads at the top of the rep
- push your hips back, bend your knees and lower into a squat position again 
- lower until the bottom head of the dumbbell rests on the bench or platform again- dead start position 
- keep control and make sure to choose a depth of box/platform that fits you/your mobility and strength

Wide Stance Front Box Goblet Squat

Rep Range: 10-12R each side 
Tempo: steady 
Modification: banded kickback

Set Up: 
- attach the single arm handle [or kickback attachment] to one side of the cable and position it low
- step in front of the cable 
- attach the handle to your mid foot or heel 
- squeeze your glutes, pull belly button to spine and brace
- push your hips back, bend your torso forward and grip the cable rack in front of you for support 
- keep a neutral head, neck and spine 
- plant your non working foot firmly on the ground
- bend your other leg and begin with your knee towards your chest

Execution: 
- extend your leg and kick the cable straight back 
- when your heel is in line with your glutes, contract your glutes 
- bend your knee, guide it towards your chest again, and lower the cable with control again 
- complete all reps with control before moving to the next side

Cable Kickback

Rep Range: 16-20R
Tempo: steady 
Modification: no band

Set up: 
- position a band around your knees, just above
- lie on the ground in a supine position
- extend your legs out straight, point your toes
- extend your arms overhead or keep them off the ground but extended down by your sides 
- squeeze your glutes, pull belly button to spine, and brace
- lift your legs and upper back off the ground [tuck your chin and keep your gaze on the ceiling] 

Execution: 
- hold the ‘hollow’ position 
- drive your knees out away from the midline, against the tension of the band
- contract your core and glutes
- allow legs to pulse back to the center again but keep feet off the ground
- keep a steady pace of ‘flutter’ reps
- the higher your legs, the less difficult to hold the brace in your core

Hollow Hold Banded Abduction Flutters

Compound Set

Rep Range: 15R 
Tempo: 15 second hold at the top of final rep, each set
Modification: cable pull through

Set Up: 
- loop a band low around a rack or machine 
- stand in front of the band and face away
- step through the band and position it across your hips
- get down into a kneeling position 
- squeeze your glutes, pull belly button to spine and brace
- tuck your chin and extend. Your arms out in front of you or criss cross them over your chest
- begin with your glutes seated back on your heels 

Execution: 
- drive your hips in, forward, against the tension of the band
- when you reach full hip extension, contract your glutes at the top of the rep 
- push your hips back and lower your glutes back to rest on your heels again 
- keep tension in your hips/glutes to create power in the thrust motion

Banded Kneeling Hip Thrust

Rep Count: 15R
Tempo: 15 second hold at the top of final rep, each set
Modification: reverse crunch

Set Up: 
- set your bench to 60-70 degree incline 
- sit on the incline bench, press your back into the pad
- bend your arms and reach them to grip the top of the bench behind you
- squeeze your elbows in to the side of your head, contract your lats and create tension 
- squeeze your glutes, pull belly button to spine and brace
- lift your feet off the ground, bend your legs and drive your knees towards your chest

Execution: 
- with a tight grip on the bench behind you, use your lats and core to lift your lower back/glutes off the bench
- curl up and drive your knees towards your chest
- contract your core
- lower your glutes/lower back to the bench with control 
- keep chin tucked

Incline Bench Curl Up

W1/D5 Glutes, Quads, Core

Erisa

The wall sits had me dying even without weight

Becky

Loved it! Excited to start this program 🥰

Ana duncan

W1/D1 Quads, Adductors, Calves

My fave body parts. back, rear delts & triceps 🧡 happy day for me & thank you🙌

W1/D2 Back, Rear Delts, Triceps

Wowza. Very intense & challenging! Thank you so much 🧡

Jamie

Reggie

W1/D3 Hamstrings, Glutes, Abductors

Lauren

W1/D4 Chest, Delts, Biceps

Allyson

W1/D6 Full Body or Rest Day

Betsy

Shaunti

Solid way to start the week. My legs are ☠️! Thanks Sam!

W2/D1 Quads, Adductors, Calves

In the moment it doesn't seem so bad but afterwards, when your triceps start to swell, and your arms slowly start to resemble Trex, you realize how effective today was. Thank Sam!

W2/D2 Back, Rear Delts, Triceps

Kristyn

Jenn

W2/D3 Hamstrings, Glutes, Abductors

Sarah Clark

W2/D4 Chest, Delts, Biceps

Marie

W2/D5 Glutes, Quads, Core

Good full body but kind of dragged on. Maybe 5 minutes less on each.

Alexandra Casi

Rose

Love the shoulder and hip mobility incorporated into core work on these days!

W2/D6 Full Body or Rest Day

W3/D1 Quads, Adductors, Calves

Loved those kb triceps! And static holds to finish 💪🏼

Cari Roberts Darcus

W3/D2 Back, Rear Delts, Triceps

Shekinah

W3/D3 Hamstrings, Glutes, Abductors

Is it normal to get quad cramps on those z sets? It was tough but awesome.

Awesome workout. Made me push myself and feel better about working out today when it was the last thing I wanted to do!

W3/D4 Chest, Delts, Biceps

Felt more of a booty pump last week but still good workout.

Sarah

W3/D5 Glutes, Quads, Core

Needed these movements today. 40 mins dragged on.. 30 mins would have been better IMO.

I was dreading this workout all day…but turned out to be such a good challenging fullbody day. Love days like this

W3/D6 Full Body or Rest Day

Loved this one. Went easy bc I just got my upper wisdom teeth out one week ago. It’s been dreadful. Felt good to break a sweat!

Holy crap, that was hard! But it felt really good!

Dude... Best quad workout ever (did I say that last week😅)

W4/D1 Quads, Adductors, Calves

Those last three exercises especially had my whole triceps and rear delts on 🔥🔥🔥! Great workout 👏

W4/D2 Back, Rear Delts, Triceps

Kiki

W4/D3 Hamstrings, Glutes, Abductors

💪🏼💪🏼💪🏼 🔥🔥🔥🔥

Salima

W4/D4 Chest, Delts, Biceps

W4/D5 Glutes, Quads, Core

Not my favorite full body day, but got it done!

W4/D6 Full Body or Rest Day

Pushed myself so hard with this one! The burn is real

Always love y’all’s workout programs!

Gabby

W5/D1 Quads, Adductors, Calves

That final superset was just perfection 💕

W5/D2 Back, Rear Delts, Triceps

That last set was compound was icing on the cake

Not good at those med ball ham curls. Always feel like hams and calves cramp. Good leg day!

W5/D3 Hamstrings, Glutes, Abductors

I can’t believe I am already in week 5! Feeling 😊 great!

W5/D4 Chest, Delts, Biceps

Daisy

Perfect amount of core, and hit some serious PRs on both hip thrusts and leg press. Favorite day of the week this week 💯

W5/D5 Glutes, Quads, Core

W5/D6 Full Body or Rest Day

Sandra

Captain Morgan calf raises are the COOLEST! They feel great and pack quite the punch ❤️‍🔥

W6/D1 Quads, Adductors, Calves

W6/D2 Back, Rear Delts, Triceps

Lynn

W6/D3 Hamstrings, Glutes, Abductors

Love bottoms up kb’s!! Great upper body challenge!

Insane! Loved how challenging this workout was.

Hilary

That was EXACTLY the pump I needed today 💪💗💪 amazing workout!

W6/D4 Chest, Delts, Biceps

This one felt harder than all the others…more cardio-related moves maybe? Don’t know, but that was tough!

Killer leg day after climbing a mountain yesterday🥵

W6/D5 Glutes, Quads, Core

Like the chaos pushups but found this one kind of dragging on…

Love the chaos variations! Supreme stability work 🙌

Had to cut short for work but great little workout

W6/D6 Full Body or Rest Day

This was the best leg workout I’ve done in awhile! Loved squats to calf raise! And the reverse step ups! Subtle but so intensive!

Victoria

W7/D1 Quads, Adductors, Calves

Awesome upper day. Didn’t like supinated pullovers, so switched grip. Actually felt it more…

Triceps, rear delts, lats.. all on 🔥🔥🔥!! Really made my day a million times better 🥰

W7/D2 Back, Rear Delts, Triceps

Loved burnout at end. And Zercher GM’s!

Whole posterior chain feels really strong after this one 🥰

Mckenzie

W7/D3 Hamstrings, Glutes, Abductors

Nice blend of movements! Last superset with cabs and plate curls is definite burner 🔥

Short and sweet and exactly what I needed today 💪

W7/D4 Chest, Delts, Triceps

The 3s eccentric banded pistol squats were surprisingly killer!

W7/D5 Glutes, Quads, Core

The 1min of overhead BB walk and 1min of oblique crunches were killer!

Favorite full body day of this split!! Simple and so strong!

Krystal Gomez

W7/D6 Full Body or Rest Day

W8/D1 Quads, Adductors, Calves

The time on the double lat pull downs didn’t make sense.. but great workout! The paused triceps were awesome! 💪🏼

The single arm bent over rows really hit the spot for me today, and I’m continuing to love all the attention to rear delt work in this split 💗

I’m seeing the cut on my lats 😭😭😭 thank you

W8/D2 Back, Rear Delts, Triceps

Set ups kind of difficult. Especially on Nordic. Not my favorite leg day.

Those Nordic curls are so challenging but so much fun! Also, so much great outer hip work today 🥰

W8/D3 Hamstrings, Glutes, Abductors

BB PP set very humbling. Had to drop weight to finish! Great bicep pump!

EXACTLY the pump I needed today! Always love leaning lat raises ❤️‍🔥

W8/D4 Chest, Delts, Biceps

These movements felt so good. The 10x5 sets this last week were no joke. Sad to be finished with this program 😭

W8/D5 Glutes, Quads, Core

Loved this one. Banded lat Superman’s feel so good!

Darrien

That 1min of bear walk and 1min of plank hold were killer! And not to mention the wall walks! But got it done! 🔥👍

W1/D5 Glutes, Quads, Core

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