Name: Playbook - Sam Sweeney - 10/13 Glutes, Hamstrings
Uploaded: 2024-03-04T17:09:28.383Z
Duration: 75 min
Description: 10/13 Glutes, Hamstrings

Michelle Zabin

Alex

Megan

Goes down as one of my favorite workouts ever, and that’s after decades of powerlifting, CrossFit, you name it.

Diana

Wendy

Saturday morning Workout to start the weekend off strong! 🦵 💥 🔥

Kody Young

When I first started strength building, good mornings were super hard for me, but now they are one of my favorite things to do on hammy days 💗

Sally

The love hate relationship this workout and I have is real

Jessica

Dominique

Sara

Juana

Missed the sweat fest during lower days 😰😰

Amber

Loving the heart pumping, high reps in the middle of the workout!

Felicia

Karen

Kiki

Great leg workout. Got it done pretty quick this night 🔥

Dedra

Tianna

Had to decrease reps but made it thru 👍

Karen Arce

Ouch.  Those lunges snuck up on me.  Love it!

Caryn

Birthday pump 💪🏻🔥🥳 #37 and strong 👌🏻

Corrine

Loving the upper and lower splits again!!🔥🔥🔥 Heart rate stays higher and I feel burned out in a good way!!

Carissa

Betty

Amanda

Audry

Holli

Lakshmi Neelesh Nimmagadda

Callie

Paige

Ruby Smith

Literally pouring in sweat so good!! 💪🏼

Lauren

Hannah

Had to make it a quick one but got ‘er done! 💪🏽

Safia

Loving the split so far. Leg day was 🔥 today

Deja

Cari Roberts Darcus

Challenging in different ways 👏🏼. Those 30 reps and paused good mornings definitely got me feeling it!!

Amie

Talk about a booty burn! 🔥 🤘👏🏻

Alicia Heier

Powered through an oncoming migraine at the end with that one.. well worth it🦵🏻🍑

Lacey

32 weeks pregnant and this kicked my butt. Literally!

Jennifer

walking out of the gym funky thanks to the booty pump 🥴🤩

Samantha

Janelle

The alternating deficit reverse lunges made me want to scream but I loved the workout

Felt every set…Happy Friday 😀. Thank you 🙏🏼

Lorena

Ginna

Lizz

Carly

Struggled with the setup/awkwardness of the cable machine. Had to modify

Natalie Helser

Happy Friday! WELCOME TO THE NEW SPLIT.

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 4 week split 

Goal of Split: Strength building and hypertrophy through the use of isometric tempo.

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, Hamstrings: 

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1. Paused Barbell Romanian Deadlift: 2S/3R [5 second pause at the bottom of each rep]

2. Barbell Romanian Deadlift: 3S/5R 

3. Single Dumbbell Sumo Squat [tempo change]: 4S/4-6R w/ 3 second pause + 4-6R no pause 

4. Alternating Deficit Reverse Lunges: 4S/30R 

5a. Paused Single Leg Cable Lying Hamstring Curls: 3S/6-8R each side [3 second pause at the top of each rep]
5b. Paused Quadruped Cable Abductions: 3S/8-10R each side [3 second pause at the top of each rep]

6. Paused Banded Good Morning: 5S/8R [3 second pause at the bottom of each rep]

10/13 Training Day Overview

Rep Count: 3R
Tempo: 5 second pause at the bottom of each rep
Modification: dumbbell romanian deadlift 

Set Up: 
- load the barbell with appropriate weight 
- step in behind the barbell, line the bar up over your mid feet
- stand with your feet hip width apart or slightly inside, toes pointed forward 
- organize your spine and set the brace by squeezing your glutes, pull your belly button to your spine, and brace
- drive your ribs down 
- push your hips back and hinge as you bend forward to grip the barbell with a pronated grip, just outside of hip width 
- depress your scapula, contract your lats and imagine breaking the bar around your body [shoulders back] 
- keep your head, neck, spine, neutral 
- lift the barbell off the ground to the standing position 

Execution: 
- keep your chin tucked, push your hips straight back
- bend your torso forward and keep the bar traveling along the line of your legs 
- bend your knees just slightly [~45 degree bend] as you lower the barbell past them
- lower the barbell to below the knee/mid shin, chest facing the ground [full stretch in the hamstrings and glutes] 
- pause here for 3 seconds, hold tension in your glutes and hamstrings 
- drive your hips in and extend your legs
- lift the barbell and press back to the standing and upright position 
- contract your glutes
- hold tension in your lats/trunk 
- keep your traps down, shoulders back 
- keep your back flat

Paused Barbell Romanian Deadlift

Rep Count: 5R
Tempo: steady
Modification: dumbbell romanian deadlift 

Set Up: 
- load the barbell with appropriate weight 
- step in behind the barbell, line the bar up over your mid feet
- stand with your feet hip width apart or slightly inside, toes pointed forward 
- organize your spine and set the brace by squeezing your glutes, pull your belly button to your spine, and brace
- drive your ribs down 
- push your hips back and hinge as you bend forward to grip the barbell with a pronated grip, just outside of hip width 
- depress your scapula, contract your lats and imagine breaking the bar around your body [shoulders back] 
- keep your head, neck, spine, neutral 
- lift the barbell off the ground to the standing position 

Execution: 
- keep your chin tucked, push your hips straight back
- bend your torso forward and keep the bar traveling along the line of your legs 
- bend your knees just slightly [~45 degree bend] as you lower the barbell past them
- lower the barbell to below the knee/mid shin, chest facing the ground [full stretch in the hamstrings and glutes] 
- drive your hips in and extend your legs
- lift the barbell and press back to the standing and upright position 
- contract your glutes
- hold tension in your lats/trunk 
- keep your traps down, shoulders back 
- keep your back flat

Barbell Romanian Deadlift

Rep Range: 4-6R w/ pause + 4-6R steady 
*8-12R total 
Tempo: 3 second pause at the bottom of your first 4-6R, steady tempo on final 4-6R
Modification: no pause

Set Up: 
- grip a single dumbbell in both hands, overlap your palms around the handle of the dumbbell
- get into a wider than hip width/sumo stance, toes forward or slightly out 
- extend your arms down in front of your torso so the dumbbell hangs down between your legs
- squeeze your glutes, pull belly button to spine, and brace
- pin your traps down, shoulders back, drive your rips down
- keep a neutral head/neck position 
- contract your lats to keep the dumbbell close to your body

Execution: 
- push your hips back, think about spreading the floor with your feet
- bend your knees and drive them out and in the direction of your toes
- keep your shins mostly vertical and lower into a squat position, hip crease at or slightly below your knees
- keep your chest upright and facing forward 
*pause here at the bottom on your first 4-6R 
- drive your feet through the ground and extend your legs
- push your hips in and press up into the start position 
- contract your glutes
- keep your back flat, chest upright

Single Dumbbell Sumo Squat [tempo change]

Rep Count: 30R total
Tempo: steady 
Modification: no deficit, no weight 

Set Up: 
- place a 45lb rubber plate on the ground, or a platform 2-6” in height 
- grip a kettlebell or dumbbell in each hand
- extend your arms down by your sides, contract your lats to keep them pinned
- step each foot on top of the plate, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine
- pin your traps down, shoulders back 

Execution: 
- lift one foot off of the plate
- step back one long step 
- keep a flat back and lean your torso forward just slightly
- push your hips back and bend your front leg 
- lower your weight on either side of your front leg
- lower until your back knee passes the height of the platform [deficit will allow for more rom] 
- press your front foot through the platform and extend your leg
- drive your hips in and step your back foot forward to meet your front on the platform again 
- contract your glutes/hamstrings
- alternate lunging each foot off of the platform, each rep

Alternating Deficit Reverse Lunges

Rep Range: 6-8R
Tempo: 3 second pause at the top of each rep
Modification: machine or banded curl 

Set Up: 
- attach a single arm handle or ankle attachment to one side of the cable and position it low
- stand in front of the cable, loop the handle around your ankle
- face away from the cable 
- step away from the cable and lie down on the ground in a prone position 
- extend your legs towards the cable
- lift your chest, plant your forearms, and drive your hips into the ground 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- keep one leg extended
- drive your other quad into the ground and bend your leg
- curl the cable towards your glute on one side
- contract your hamstring and hold for 3 seconds 
- keep your quad/knee pinned to the ground and extend your leg back towards the cable 
- be sure to fully extend your leg at the bottom of each rep 
- keep your hips pinned to the ground

Paused Single Leg Cable Lying Hamstring Curls

Rep Range: 8-10R each side
Tempo: 3 second pause at the top of each rep
Modification: glute loop banded, dumbbell, or bodyweight quadruped abductions 

Set Up: 
- attach a single arm handle or an ankle attachment to one side of the cable and position it low
- step in front of the cable, facing 90 degrees from the handle
- step 1-2 steps away from the cable and get down in a quadruped position 
*hands planted under your shoulders, legs bent at 90 degrees and knees under your hips 
- loop the handle around the ankle of the leg furthest from the cable, extend your leg
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine
- keep your chest and hips square to the ground 
- begin with your working leg extended towards the direction of the cable, crossed over your other leg

Execution: 
- keep your leg straight and pull the cable out to your side
- contract your glute and hold for 3 seconds when your leg is extended out to your side
- release the cable and lower your leg back behind you in the direction of the cable 
- keep your chest and hips square to the ground

Paused Quadruped Cable Abductions

Compound Set

Rep Count: 8R
Tempo: steady 
Modification: dumbbell weighted good morning 

Set Up: 
- grip a large loop band with each hand
- lie one end of the band on the ground in front of you
- step each foot on top of the band in a wide stance, toes forward
- pin the band between your feet and the ground 
- grip the ground with your toes
- bend your torso forward and hook the other end of the band around your high traps, keep a tight grip on the band to control the tension around your neck
- pin your elbows to your sides
- squeeze your glutes, pull belly button to spine, and brace
- keep a flat back and a neutral head/neck 

Execution: 
- keep your legs as straight as you are able
- think about screwing your feet into the ground and push your hips straight back 
- continue to push your hips back as you bend your torso forward until your chest faces the ground
- pause for 3 seconds with your legs in the stretched position 
- drive your hips in and lift your torso into the upright position 
- contract your glutes, hamstrings
- head, neck, and spine should stay neutral 
- keep a tight grip on the band

Paused Banded Good Mornings

10/13 Glutes, 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

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

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

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 🥵🥵🥵🥵

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

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

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! 🔥

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 🤩

10/13 Glutes, Hamstrings

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