Name: Playbook - Sam Sweeney - 1/11 Glutes and Hamstrings
Uploaded: 2024-03-04T17:09:28.675Z
Duration: 70 min
Description: 1/11 Glutes and Hamstrings

Omayma

Didn’t think I would I’d love those Bulgarian RDLs. But I did 😍

Jemme

Did a lower box this time and I was dying already ☠️

that was killer! couldn’t even finish 😪

Serena

Jennifer

Sini

Tiarha Vonte' Smith

And THAT is how you grow some legs ❤️‍🔥❤️‍🔥❤️‍🔥 Exactly the intensity I needed, with just the right balance of strength and stability!!

Megan

Sarah

Brittanny

I'm always dripping sweat by the last two exercises 😅😅

Marla Sagatelian

I don’t have a fully equipped gym. More suggestions for alternative machines would be helpful. Thanks! These are great workouts!

Jordyn

Yanely

Becky

Kimmy

Christina

Over the MOON to see the Bulgarian deadlifts more!!! The glute burn is unreal with those. Hope surgery prep is going well thinking of you!!

Audry

kelly

These are mentally hard to get through. And longer than previous plans. It makes it a lot more difficult to get in on work days. I find that I have to cut off either reps or sets, or at times can’t even get to every move bc I only have an hour on work days typically. These run long. But they are effective, I just prefer an hour or less:)

Carissa

Holyyyy crap!! That was GOOD!! But the lunges at the end about did me in!!! Lol 🔥 😝😂🤪

Cari

Those lunges at the end were about the death of me 🥵

Katie

I don’t think I’ll be able to move tomorrow. 
🔥🔥💀

Regina

Alicia Heier

Jessica

Really good but LONG. I like to work out before work and definitely had to trim some sets 😢

Chelsey

Taylor Willman

Corrine

Really solid leg workout,  the deadlift Bulgarian... spicy

Karen

Amanda

Deena

I’m always just crawling out of the gym after leg days 🫠🔥

Kashay Sullivan

Really enjoyed this one.  The split squat things took a bit to balance.  Practice practice practice

I’m still trying to catch my breath! Whew that was hot!!! 🔥🔥🔥 🥵

Mia Arrowsmith

Sara

Kelley

Porchia

Nyakeh

Bree

Emily

The deficit hip thrusts were 🥊🥊😮‍💨

Paula

Aimee

Megan Laudick

Stephanie

Kiki

by far the best leg day i’ve had in a while 🤩

Leilani

Happy Thursday!

Week 2 of 8 week split [week 9 will be a deload week] 

Goal of Split: Training days built around gaining strength through appropriate volume per muscle group, with an emphasis on repetition of primary movements in both strength and hypertrophy rep ranges. The optional core work included at the start of each training day is intended to help you connect to your body and serve as part of a pre training day warm up if you choose. 

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.

Glutes and Hamstrings: 

Optional Core Work: 
a. Hanging Leg Raise: 2S/5-10R
b. Standing Banded Crunch: 2S/10-20R

Strength Training: 
1. [Phase 1] Barbell Wide Stance Box Squat: 3S/5R

*rest 2-3 minutes between phase 1 and phase 2

2. [Phase 2] Barbell Wide Stance Box Squat: 2S/12R 

3. Dumbbell Bulgarian Deadlift: 4S/6-8R each side [4 second eccentric]

4. Barbell Deficit Glute Bridge: 5S/15R, 12R, 10R, 8R, 6R [increase load as rep count decreases each set if appropriate]

5. Banded, Weighted Glute Focused Hyperextensions: 6S/8-10R [2 second pause at the bottom, 2 second pause at the top of each rep]

6. Barbell Long Step Back Reverse Lunge: 4S/10-12R each side

1/11 Training Day Overview

Rep Range: 5-10R
Tempo: steady 
Modification: cable pallof press

Set Up:
- grip the pull up bar with both hands, slightly wider than shoulder width, pronated grip
- extend your body and allow your legs to hang straight down towards the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- point your toes and position them slightly in front of your torso, hollow position
- contract your lats, think about breaking the bar in half, armpits facing forward 
- tuck your chin and brace

Execution:
- keep your legs straight and use your core to lift them straight forward
- use your arms too pull your torso back
- lift your hips slightly at the top of the rep, toes in line with or slightly above your hips
- contract your core
- lower your legs towards the ground again with control

Hanging Leg Raise

Rep Range: 10-20R
Tempo: steady 
Modification: standing cable crunch

Set Up: 
- loop a large loop band high around a rack 
- step under the band
- take a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms to grip the band overhead
- bend your arms and pull the band to secure it at the top of your head
- keep your elbows pinned close to your ears
- tuck your chin and keep a strong and stable base
- start with your chest upright and facing forward

Execution: 
- use your core as you pull the band and drive your torso down towards the ground 
- round your upper back at the top of the rep, head facing down towards the ground
- contract your core
- keep your hips pinned in place as you pivot point and raise your torso to the start position again 
- hold the brace throughout

Standing Banded Crunch

Optional Core Work

Rep Count: 5R
Tempo: steady, power
Modification: dumbbell wide stance box squat

*box height should be knee height. The box should set you up to hit 90 degrees in your squat at the bottom of the rep. Remember this is a box squat which means we are looking for a full pause at the bottom of the rep. 

Set Up: 
- position a box at appropriate height centered behind the rack 
- rack your barbell at chest level 
- step behind your bar
- grip the bar with a pronated grip just outside of your shoulders
- retract your scapula and pull yourself under the bar
- secure the bar to your mid/upper back 
- pull the bar into your traps, drive your elbows straight down and contract your lats to glue the bar in place
- squeeze your glutes, pull belly button to spine, and set your brace
- step each foot under the bar
- lift the bar from the bar and step back to the box behind you
- get into a wider than hip width stance, toes forward or slightly out 
- keep chest upright and facing forward

Execution: 
- lean your torso forward just slightly and push your hips back 
- bend your knees and drive them out so they are in line with your foot placement 
- lower your glutes to a full sit on the box behind you
*shins should be vertical at the bottom of the rep, chest facing forward
- screw your feet into the ground
- extend your legs and drive your hips in as you press up into the standing position again 
- contract your glutes and hamstrings

-

Barbell Wide Stance Box Squat [Phase 1]

Rep Count: 12R
Tempo: steady, Power
Modification: dumbbell wide stance box squat

*box height should be knee height. The box should set you up to hit at about 90 degrees in your squat at the bottom of the rep. Remember this is a box squat which means we are looking for a full sit at the bottom of the rep. 

Set Up: 
- position a box at appropriate height centered behind the rack 
- rack your barbell at chest level 
- step behind your bar
- grip the bar with a pronated grip just outside of your shoulders
- retract your scapula and pull yourself under the bar
- secure the bar to your mid/upper back 
- pull the bar into your traps, drive your elbows straight down and contract your lats to glue the bar in place
- squeeze your glutes, pull belly button to spine, and set your brace
- step each foot under the bar
- lift the bar from the bar and step back to the box behind you
- get into a wider than hip width stance, toes forward or slightly out 
- keep chest upright and facing forward

Execution: 
- lean your torso forward just slightly and push your hips back 
- bend your knees and drive them out so they are in line with your foot placement 
- lower your glutes to a full sit on the box behind you
*shins should be close to vertical at the bottom of the rep, chest facing forward
- screw your feet into the ground
- extend your legs and drive your hips in as you press up into the standing position again 
- contract your glutes and hamstrings

Barbell Wide Squat Box Squat [Phase 2]

Rep Range: 6-8R each side
Tempo: 4 second eccentric

Set Up: 
- grip a dumbbell in one hand
- stand one long step in front of the bss stand or bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- glue your front foot to the ground 
- bend your other leg and elevate your back foot on the bss stand or bench behind you, hook your ankle over the side of the bench- laces down 
- extend your arm holding the dumbbell down by your side to begin 
- tuck your chin 

Execution: 
- push your hips back, bend your front leg
- lean your torso forward just slightly 
- bring the dumbbell forward and lower it along the line of your shin 
- lower the dumbbell to mid shin, stretch through your hips
- drive your foot through the ground, extend your leg, and push your hips in 
- lift your torso and bring the dumbbell back down by your side with an upright torso at the top of the rep 
- contract your glutes
- keep a neutral head, neck, and spine throughout

Dumbbell Bulgarian Deadlift

Rep Count: 15R, 12R, 10R, 8R, 6R
Tempo: steady 
Modification: dumbbell deficit glute bridge 

*use dumbbell modification if barbell set up is too difficult

Set Up: 
- position 2 benches apart
- load a barbell with appropriate weight 
- sit on one bench, facing the other bench 
- position the bar across your hips while seated, plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the bar on either side of your hips, press down and secure the bar to your hips
- move your hips forward and position your mid back against the edge of the bench
- bend each leg at 90 degrees and lift them off of the ground
- drive your feet into the edge of the bench or down into the top of the bench 
- your hips should be positioned below the height of the two benches
*this will increase your ROM 
- tuck your chin 

Execution: 
- drive your feet into the bench
- lift your hips into full extension
- contract your glutes and hamstrings
- lower your hips until they are below the height of the bench again 
- keep a neutral spine, do not overarch at the top of the rep 
- keep a tight grip on the bar

Barbell Deficit Glute Bridge

Rep Range: 8-10R
Tempo: 2 second pause at the top, 2 second pause at the bottom of each rep 
Modification: dumbbell Romanian deadlift

Set Up: 
- loop a large loop band low around the hyperextension machine
- position yourself on the machine, pad ~2” below your hips, point your toes forward or slightly out 
- loop the band over your high back
- hug a plate or dumbbell to your chest
- round your upper back just slightly 
- drive your hips into the pad, squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 

Execution: 
- use your glutes to lift your torso away from the ground 
- when your torso is in line with your legs, contract your glutes and hips 
- lower your torso towards the ground again 
- stretch through your hamstrings and glutes at the bottom of the rep, head facing the ground

Banded Glute Focused Hyperextensions

Rep Range: 10-12R each side
Tempo; steady 
Modification: dumbbell long step back reverse lunge

Set Up: 
- position the bar on the rack below shoulder height 
- step behind the bar, grip the bar with a pronated grip just outside of your shoulders
- retract your scapula and pull yourself under the bar
- secure the bar to your high/mid back, drive your elbows down and pull the bar into your back- contract your lats
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your legs and lift the bar from the rack 
- step away from the rack 2-3 steps 
- start with feet together 

Execution: 
- keep your front foot glued to the ground
- lift your other foot off of the ground
- take one long step back
- plant your foot on the ground
- lean your torso forward just slightly 
- push your hips back, bend your front and back knee
- tap your back knee to the ground, front shin vertical, torso lean towards your front quad at the bottom of the rep 
- drive through your front foot, extend your legs and drive your hips in
- step your back foot forward to meet your front again 
- lift your torso to the upright position 
- contract your glutes and hamstrings

Barbell Long Step Back Reverse Lunge

1/11 Glutes and Hamstrings

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

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

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!!

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!

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!

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 🧡

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 ❤️

1/11 Glutes and Hamstrings

Community

More workouts from Sam Sweeney