Name: Playbook - Sam Sweeney - 1/18 Glutes and Hamstrings
Uploaded: 2024-03-04T17:09:28.707Z
Duration: 75 min
Description: 1/18 Glutes and Hamstrings

Christina

Jessie

Sini

Ran out of time to do this whole thing, but I love this!

Micaela

These lunge sets at the end are feeling so productive!! Love them!

Heather

Those 1.5 rep ham curls were 🔥🙌❤️

Megan

Loved this so much! My legs feel like jello!!!♥️

Cori

Kayla

Dead. Definitely takes a little longer because of the glute bridge BUT great workout.

Sarah

First workout in my new garage home gym. Excited to get back into the routine after 2 weeks off with moving 🤩

Kate

Yanely

Lamia

Becky

Kimmy

Carissa

I am scared for the soreness to kick in on this one. 😂

Betty

Corrine

Libby

melanie

Janelle

Lindsay

Keri

Manda

Morgan

Another great lower body workout 🔥🦵

Chelsey

Paula

Karen

Stephanie

Thank goodness it was not as tough as last leg day!!  Loved it!

Jennifer

Yes! What Taylor said!!! I’ve learned so much from Sam over the years. I’d love to know what muscle group I’m focusing on for each specific exercise since I’m still considering myself a newbie. :)

Corinne Wickline

Jessica ingram

One thing I wish this program had was more explanation on the actual workouts of what specific muscles they worked and why we did certain stances/workouts (like the box squats)

Otherwise love the program. Just always wanting to learn the “why’s”

Taylor

After two hours of snow shovelling yesterday I had to cut out a few sets of the reverse lunges because my glutes are already on fire, but this was a good workout!

Myyy goodness…what a workout 🏋🏻‍♀️. Those single leg deadlifts and lunge work are 🔥🔥🔥🔥. Thank you 🙏🏼

Lorena

This was so good! However leg day after a flu & Covid shot the day before was probably not the best idea.  Everything felt SO HEAVY! But got it done!!!

Had to cut short for an appointment. But it was a great workout! 🥵

Rachel

Molly DiSabato

Mia Arrowsmith

Regina

chelsea

Porchia

Nyakeh

Kirsten

Bree

Ashley

Hopefully my legs will be able to make a comeback by this weekend, following their decimation this morning 😅

My soul left my body on the deficit lunge finishers

Megan Laudick

Happy Thursday!

Week 3 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. Assisted Single Leg Dumbbell Romanian Deadlift: 4S/6-8R each side [3 second eccentric]

4. B Stance Barbell Glute Bridge: 5S/15R, 12R, 10R, 8R, 6R 

5. 1.5R Lying Hamstring Curls: 6S/5R [1R + .5R= 1 full rep, 10 second hold at the top of final rep each set]

6. Dumbbell Deficit Alternating Step Back Lunge: 4S/20R total

1/18 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: 3 second eccentric

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- stand next to a rack [wall, or machine]
- plant your foot closest to the rack on the ground
- hold your dumbbell in the opposite hand, extend your arm down in front of your torso
- squeeze your glutes, pull belly button to spine, and set your brace
- lift your foot furthest from the rack off of the ground, bend your leg behind you slightly, keep this foot hovering off of the ground
- tuck your chin and keep a neutral head, neck, and spine 

Execution: 
- push your hips back
- lower the dumbbell in front of your body, along the line of your leg, keep the dumbbell close to your body
- reach your non working leg back behind you
- bend your working knee slightly as the dumbbell passes to in line with mid shin
- chest should be facing the ground with a flat back, chin tucked at the bottom of the rep 
- feel a full stretch through your hamstring and glutes
- drive your hips in, extend your leg, and lift your torso into the upright position 
- contract your glutes at the top of the rep 
- tap your non working foot to the ground lightly if needed to stabilize between reps

Assisted Single Leg Dumbbell Romanian Deadlift

Rep Count: 15R, 12R, 10R, 8R, 6R each side
Tempo: steady
Modification: b stance dumbbell glute bridge

Set Up: 
- load a barbell with appropriate weight, use rubber plates to allow you to roll the bar over your hips
- place the bar on the ground
- sit on the ground, extend your legs straight out
- grip the bar with both hands on either side of your hips
- roll the bar over your hips
- lie back in a supine position
- bend your legs and plant one foot on the ground, drive the heel of the other foot into the ground in line with your toes of your planted foot
- squeeze your glutes, pull belly button to spine, and set your brace
- press down on the bar with both hands, connect your hips to the bar
- tuck your chin

Execution: 
- drive your feet through the ground and lift your hips off of the ground and into full extension
- contract your glutes and hamstrings
- lower your hips and tap the plates of the barbell to the ground between reps 
- keep your mid back pressed into the ground

B Stance Barbell Glute Bridge

Rep Count: 5R
*1R. + .5R= 1 full rep
Tempo: 10 second hold on final rep of each set
Modification: dumbbell flat bench lying hamstring curls

Set Up:
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep
- grip the handles and squeeze your elbows into your sides, lats engaged 
- begin with legs extended 

Execution: 
- flex your ankles and use your hamstrings to curl the pad up until it taps your hamstrings behind you
- contract your hamstrings
- lower the pad .5R behind you 
- curl the pad up again to tap your hamstrings and contract your hamstrings at the top 
- extend your legs behind you again 
*be sure to fully extend between each rep 
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

1.5R Lying Hamstring Curls

Rep Count: 20R total
Tempo: steady 
Modification: take out deficit

Set Up: 
- place a plate or low platform on the ground, centered behind the rack 
- place the barbell on the rack just below shoulder height 
- grip the barbell just outside of shoulder width 
- retract your scapula and pull yourself under the bar
- position the bar across your high/mid back 
- drive your elbows straight down, contract your lats, and pull the bar into your back 
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack 
- step both feet on top of the platform

Execution: 
- step one foot off of the platform and behind you
- push your hips back, lean your torso forward slightly
- bend your front and back leg
- lower to at least a 90 degree bend in your front leg, shin vertical
- press through your front foot and extend your legs, drive your hips in 
- step your back foot forward to meet your front on top of the platform 
- contract your glutes and hamstrings
- alternate stepping each foot back behind you with each rep

Barbell Deficit Alternating Step Back Lunge

1/18 Glutes and Hamstrings

Ashlee

Jody

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!

Emily

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!!

Serena

4/18 Quads and Glutes

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 🥵🥵🥵🥵

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!

Katie

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

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

1/18 Glutes and Hamstrings

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