Name: Playbook - Sam Sweeney - 1/25 Glutes and Hamstrings
Uploaded: 2024-03-04T17:09:28.729Z
Duration: 75 min
Description: 1/25 Glutes and Hamstrings

At the start of a new split, I always feel like I am not going to like it as much. And then I am pleasantly surprised! 🔥

Michelle Zabin

Kailey

PR'ed on phase one. Yay for bad math and follicular phase? 🤣

Claire

Jessie

Tiarha Vonte' Smith

Great work on the low back stabilizers today ❤️

Megan

Lamia

Brah. Great workout. Loved the one leg deadlifts. Really honing those stability muscles.

Sarah

Jamie

Georgie

Krystal West

Laura

Heather

Audry

Becky

Christina

Kimmy

Wow that was a tough one 
Reverse hypers where tough great push good day

Joanne

Shelly

Taylor Willman

Mike

Naisha

Holy moly! That was awesome! 🥵👏🏻🤘🏻

Alicia Heier

Rachel

Janelle

Manage to get it done with sniffling 🤧and coughing in between! 🙌🏼

Mia Arrowsmith

Seriously underestimated the
Butt whopping I was in for on this one

Betty

Jennifer

Jessica

Amber

Couldn’t use the barbell today because of my shoulder-modifications still always so on point. Listen to your body!

Lacey

🔥🔥🔥🔥 felt like cutting reps/weight but didn’t. I put your video clips on & followed you. Thank you 🙏🏼

Lorena

Tonya

Sara

Regina

chelsea

That was some serious business. Better be well fueled and rested before you hit that one! 🔥🔥🔥

Nicole

Porchia

Nyakeh

These lunges at the end are killing me 🥵

Tasha

Megan Laudick

Glutes and hamstrings are on 🔥🔥🔥!

Stephanie

Maria Zenz

Happy Thursday!

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

4. Weighted Flat Bench Reverse Hyperextensions: 5S/20R, 15R, 12R, 10R, 20R [adjust load to fit rep count as appropriate]

5. Straight Leg Cable Rope Pull Throughs:: 6S/10R 

6. Barbell Curtsy Lunge: 4S/10-12R each side

1/25 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 
Modification: dumbbell or kettlebell single leg romanian deadlift

Set Up: 
- use just the bar to begin if this movement is new to you
- rack the bar below your knees 
- step behind the bar, feet directly under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- bend forward to grip the bar with a pronated grip just outside of hip width
- lift the bar from the rack and step away 2-3 steps
- hold the bar down in front of your body, contract your lats to keep the bar close to you
- fix your gaze on one spot in front of you [~5 steps out on the ground in front of you]
- glue one foot to the ground, grip the ground with your toes- tripod foot
- lift your other foot off of the ground, bend your leg behind you just slightly so your foot stays off of the ground

Execution: 
- push your hips back and bend your torso forward towards the ground 
- lower the bar along the line of your body
- as the bar passes your knee, bend your knee just slightly
- raise your non working leg and extend it back behind you
- lower the bar to just below your knee/mid shin, chest facing the ground
- extend your leg and drive your hips in
- raise your torso and lift the bar into the upright and standing position 
- lightly rest your non working foot on the ground between reps to stabilize if needed

Single Leg Barbell Romanian Deadlift

Rep Count: 20R, 15R, 12R, 10R, 20R 
*adjust load to fit rep count as appropriate
Tempo: steady 
Modification: glute hyperextensions, or dumbbell hip thrust

Set Up: 
- place a dumbbell on its head, on the ground about 1’ behind one end of your flat bench 
- step behind the end of the flat bench 
- position yourself in a prone position so your hip crease is lined up with the end of the bench, legs hanging off of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- press your chest and hips against the bench and grip the sides of the bench with each hand
- bend your legs at 90 degrees and squeeze the dumbbell behind you between your feet
- lift your chest slightly, press your hips into the bench, and lift the dumbbell off of the ground

Execution: 
- keep your legs bent and use your glutes to lift the dumbbell off of the ground
- drive your feet towards the ceiling, soles of shoes facing the ceiling at the top of the rep 
- contract your glutes when the dumbbell is in line with your glutes/torso
- with bent legs, lower the dumbbell towards the ground again with control 
- keep your torso glued to the bench

Weighted Flat Bench Reverse Hyperextensions

Rep Count: 10R
Tempo: steady 
Modification: barbell, dumbbell, or banded good morning

Set Up: 
- attach a rope to one side of the cable and position it low
- step in front of the cable, facing away from the rope
- bend your torso toward the ground and reach your arms between your legs to grip the rope with each hand
- pull the cable, stand upright, and step 3-4 steps forward 
- take a wider than hip width stance, toes forward or slightly out
- screw your feet into the ground, grip the ground with your toes, and anchor your feet into the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine
- keep a tight grip on each end of the rope, holding it between your legs

Execution: 
- keep your legs as straight as possible [without hyperextending or locking out]
- push your hips straight back and bend your torso forward towards the ground
- stretch through your hamstrings and glutes and push your hips back until your chest is facing the ground
- drive your hips in and lift your torso to the upright position 
- contract your hamstrings and glutes at the top of the rep 
- control the movement through your hips

Straight Leg Cable Rope Pull Through

Rep Range: 10-12R each side
Tempo: steady 
Modification: barbell or dumbbell curtsy lunge

Set Up: 
- position the bar on the rack just below shoulder height
- step behind the bar 
- grip the bar with a pronated grip slightly wider than shoulder width
- retract your scapula and pull your torso under the bar
- position the bar across your high back
- contract your lats, pull the bar into your back, drive your elbows down  
- squeeze your glutes, pull belly button to spine, and set your brace
- step each foot under the bar and lift the bar from the rack 
- step 1-2 steps away from the rack 

Execution: 
- keep one foot glued to the ground 
- lift the other foot off of the ground
- lean your torso forward just slightly as you step your foot back and to the outside of your planted foot 
- plant the ball of your foot on the ground
- push your hips back and bend your front and back legs
- lower into a curtsy
- drive your hips in and extend both legs
- lift your torso as you step your back foot forward to meet your front again 
- contract your glutes at the top of the rep

Barbell Curtsy Lunge

1/25 Glutes and Hamstrings

4/27 Full Body or Optional Rest Day

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 ❤️‍🔥❤️‍🔥❤️‍🔥

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

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

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

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!

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

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

Micaela

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! ❤️🔥

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! 🔥

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 ❤️

1/25 Glutes and Hamstrings

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