Name: Playbook - Sam Sweeney - 1/4 Glutes and Hamstrings
Uploaded: 2024-03-04T17:09:28.653Z
Duration: 70 min
Description: 1/4 Glutes and Hamstrings

Flav

Preet Klair

Great, but a little long for the average working bloke!

Michelle Zabin

I had time today so of course I took my sweet time doing this 😂 and honestly I needed it with step ups and lunges in one day ☠️

Little much, but luckily had the time today

Emilie

Shaden

This one took a while... Skipped the last set of lunges for time but I'll do em next week!

Manda

Jennifer

Omayma

You must have had a bad day when you made this one🤔🥵

Lisa

Didn’t take long but man was it a sweat fest ❤️‍🔥 The strength and efficiency of this split has been a match made in heaven 🙌

Megan

Brutal burn and ending. Almost contemplated doing the stationary lunges body weight only but managed to do them with empty BB. And it still had me making all sorts of groaning sounds. Thankfully I’m in the privacy of my gym so no embarrassment there lol.

Kaedy

Glutes and hamstrings ready for take off! 🚀

Kody Young

Horribly great!💀💀🦵🏻especially those last lunges!

Sarah

Jenn

Jessie

Janelle

Omg this was hard as hell damn it 🔥 thanks you so much for the challenge !!!

Karolane

Sini

Veronica

Yanely

Ok!!! 
This one was something else 😅🔥

Annie Allard

I actually thanked the Lord when that was over Bc it was HARD. Dang girl!

Nicole

Lying hamstrings still pull my back. Doing them seated 👍🏻
Great workout. Whew!

Susan

Rachel Martin

Lakshmi Neelesh Nimmagadda

Audry

Helen

Kashay Sullivan

Diksha

BRUTAL 🥵🥵 this split is my favorite yet!

Morgan

Putting that mental fortitude to the test!! 🔥

Carly

I will be honest … this one was way too long f for me.  I ran out of energy and time.   I did most of it though …

Marla

Sara

Chelsey

My grip strength gave out before my legs did in some of these 😅 will need to remember to bring the wrist straps next leg day!

Danielle

April

Alyssa

Sunny

That was no joke!   Very challenging in many ways!!

I don’t think I’m going to be able to walk tomorrow 😮‍💨😮‍💨

Seriously pushing limits this split and I’m feeling change already. Fuels that discipline even more. Stick with it crew!! 🍑🔥🙌🏻

Lacey

Carrie

Killer leg day ☠️ I think this might be my favorite split! It’s very tasking, but yet so good 😊 🙌🏼

Mia Arrowsmith

Loving the new split… since starting your program, I feel more
Balanced and much more connected to my core strength. OMGeeeee No pain No gain 👊🏼🔥💪🏼 thank you 🙏🏼

Lorena

My legs just stopped working at the end there😳🫣😮‍💨

Holli

Shelly

Happy Thursday!

Week 1 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. Trap Bar Step Ups: 4S/8-10R each side [3 second eccentric each rep] 

4. Barbell Romanian Deadlift: 5S/20R, 15R, 12R, 10R, 8R [increase load as rep count decreases] 

5. Lying Hamstring Curls: 6S/5R [3 second pause at the top of each rep] 

6. Front Foot Elevated Barbell Stationary Lunge: 4S/10-12R each side

1/4 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: 8-10R each side
Tempo: 3 second eccentric
Modification: lower the height of the box/no weight

*use a box or bench that is knee height

Set Up: 
- load the trap bar with appropriate weight or use no weight 
- grip the bar with a neutral grip on each side
- step directly behind the box/bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- contract your lats and keep an upright torso, tall chest
- bend one leg and plant your foot on top of the bench 

Execution:
- lean your torso forward just slightly 
- drive your top foot through the box/bench and extend your leg
- drive your hips in as you step your back foot up to the top of the bench 
- contract your glutes/hamstrings
- step your back foot off of the box again 
- push your hips back and bend your front leg again 
- lower your back foot to lightly tap the ground between reps 
- keep a steady pace, try not to bounce off of the ground between reps
- keep chest facing forward

Trap Bar Step Up

Rep Range: 20R, 15R, 12R, 10R, 8R 
*increase load as rep count decreases
Tempo: steady 
Modification: dumbbell romanian deadlift

Set Up: 
- rack the bar below hip height
- load the bar with appropriate weight 
- step your feet under the bar and grip the bar with a double overhand or over/underhand grip just outside of hip width 
- depress your scapula and lift your chest, think about breaking the bar around your body 
- squeeze your glutes, pull belly button to spine and set your brace
- lift the bar from the rack, step away 2-3 steps
- take a hip width stance, toes forward or slightly out 
- tuck your chin and keep a neutral head, neck, and spine 
- hold tension in your lats and core to keep the bar close to your body

Execution:
- begin the movement by pushing your hips straight back
- lower the bar along the line of your body 
- bend your knees just slightly as you lower the bar to just below the knees/mid shin 
- chest should face the ground at the bottom of the rep
- feel a full stretch through your hamstrings and glutes
- extend your legs and drive your hips in as you raise your torso and lift the bar into the standing position again
- contract your glutes and hamstrings 
- keep a tall chest at the top of the rep

Barbell Romanian Deadlift

Rep Count: 5R 
Tempo: 3 second pause at the top of each rep 
Modification: flat bench dumbbell 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
- 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

Lying Hamstring Curls

Rep Range: 10-12R 
Tempo: steady 
Modification: front foot elevated dumbbell stationary lunge

*platform should be below knee height

Set Up: 
- center your platform behind the rack 
- step behind the barbell 
- grip the bar with a pronated grip, outside of shoulders
- retract your scapula and pull yourself under the bar
- connect the bar to your mid/high back 
- pull the bar into your traps, drive your elbows down and contract your lats to keep the bar glued in place
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar off of the rack and step forward to the platform 
- elevate one foot on top of the platform, grip the platform with your toes and keep your entire foot glued down 
- step back into a split stance with your back leg 
- keep a neutral head, neck, and spine

Execution: 
- bend your front leg so your shin stays vertical
- bend your back leg and lower into a lunge position 
- tap your back knee to the ground, if possible [or get as low as you are able]
- extend your front and back legs and press up into the split stance again 
- contract your glutes and front hamstrings 
- because of the elevation of your front foot your front leg will not fully extend, hold tension in your glutes and hamstrings

Front Foot Elevated Barbell Stationary Lunge

1/4 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 ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

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!

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

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

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 🥵🥵🥵🥵

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!

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! ❤️🔥

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! 🔥

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 🤩

1/4 Glutes and Hamstrings

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