Name: Playbook - Sam Sweeney - 10/2 Hamstrings, Glutes, Back
Uploaded: 2024-03-04T17:09:28.347Z
Duration: 75 min
Description: 10/2 Hamstrings, Glutes, Back

Megan

Omayma

Always take my sweet time doing deadlifts 😂 then I realized how much there is left so I rushed it lol

Janelle

Diana

Daniyel f

Had to do some modifying but got it done!!

Was a little rough as I was sick this weekend but still got it done. Loved the low giranda row🔥

Deja

Mia Arrowsmith

Strong start to the last week of the split! Thank you!!!

Audry

Steven

Alice

What a killer workout!! So grateful for this split and the progression from each micro cycle 🙌🏼💯💪🏼

Amie

Kimmy

Great workout, which I will definitely feel later.

Dominique

Whoooo today was a good one! Def wore me out! My body needed the movement!

DeAnna

This was all that❤️‍🔥🔥🔥🔥

Nell

Pairing for supersets due to lack of time made this….light yet BRUTAL.

Ange

It me longer to complete the entire
Workout but I did it…. Thank you 🙏🏼

Lorena

Katie

Tiffany

Maria Zenz

What a way to wrap up the posterior chain after 12 weeks!!! 🔥🔥🥵

Jordan

Tish

Jemme

Sara

Just what I need it.
🏋️‍♀️ 🔥💪🏽

Regina

Loved it , was distracted a bit today but I got it done

Porchia

Nyakeh

Paula

Alli

Strength gains are at work this morning 🔥🔥

Lakshmi Neelesh Nimmagadda

Megan Laudick

Rachael Milbrook

Happy Monday!

Week 12 of 12 week split 
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 3: weeks 9-12: We will finish off this split with a heavy focus on strength building. Each training day will be centered around our primary barbell compound movements. Our accessory work will work synergistically with our strength building focus, while concentrating on  maintaining the symmetry and hypertrophy gains we have improved on for over the last 8 weeks. Prioritize recovery and listen to your body as we begin to push boundaries with heavier loads and lower rep ranges. 


*our primary movements will progress/change each micro cycle. It will be helpful to track your weight/reps over each micro cycle, each week.*

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..

Posterior Chain: Hamstrings, Glutes, Back: 

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. Primary: Barbell Deadlift: 5S/4-6R

2. Primary: Pull Ups: 5S/4-6R

3. Sumo Stance Barbell Back Squat: 3S/8-10R

4. Close Grip Pulldown: 3S/10-12R

5a. Single Leg Deficit Hip Thrust: 3S/8-10R each side
5b. Meadows Row: 3S/6-8R each side

6a. Machine Lying Hamstring Curls: 2S/5R drop 10R  
6b. Low Gironda Row [straight row into circular row]: 2S/5R straight row drop 10R circular row

10/2 Training Day Overview

Rep Range: 4-6R
Tempo: steady, power
Modification: dumbbell deadlift

Set Up: 
 - load the bar with appropriate weight 
- stand behind the bar, position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside, toes forward (feel free to play around with stance, your mobility and biomechanics will play a large role in the width of your stance)
- create a tripod foot with your feet, think about connecting/pressing through the base of your big toe, little toe, and heel
- keep a neutral spine and hinge at your hips 
- bend forward to grip the barbell
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip (Use a “death grip” on the bar)
- grip should be just outside of your hips
- sink your hips down and lift your chest so it is facing forward 
- activate your lats by depressing your scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension
*as you do this the bar should be pulled right up to your shins
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the ground
- leg press the weight up until the bar is at knee level 
- as the bar reaches your knees, drive your hips in and lift your torso
(think about your knees externally rotating as you pull the bar, and push hips in> torque)
- lift the bar into the standing position
- contract your entire posterior chain and keep tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- reverse the movement and lower the bar with control, keep the bar as close to your body as possible
- reset your breath in between each rep
- at the top and bottom of the rep we should always be able to ‘read the logo on your shirt’- this just means keep your chest up and facing forward

Primary: Barbell Deadlift

Rep Range: 4-6R 
Tempo: steady, power
Modification: lat pulldown 

*assisted, banded, or weighted 

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. [thumbs wrapped over the bar] 
* [step each foot into the band (if you are using the band)
- extend your legs and arms and allow your body to hang from the bar
- think about position your armpits facing forward- break the bar with your hands
- bend your legs [or keep them straight]
- squeeze your glutes, pull belly button to spine and brace your core [‘brace for a punch’ and create a “hollow” position]

Execution: 
- depress your scapula as you bend your elbows and pull your chest to meet the bar 
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull
- contract your lats/back when your chin is above the bar
- lower your body with control until your arms are fully extended again
- reset your scapula before each rep 
- keep your wrists straight

Primary: Pull Ups

Rep Range: 10-12R 
Tempo: steady 
Modification: wide stance leg press or sumo dumbbell squat 

Set Up: 
- rack the barbell on the rack at about chest height 
- step each foot under the bar and grip the bar with a pronated grip shoulder width apart
- connect the bar to your mid back 
- pull the bar into your back, drive your elbows straight down, contract your lats
- squeeze your glutes, pull belly button to spine, and brace
- lift the bar from the rack and step back away from the bar 2-3 steps
- get into a wide sumo stance, toes slightly out 
- keep a neutral head, neck, and spine

Execution: 
- push your hips back, bend your knees
- drive your knees out in the direction of your toes and lower into a full squat, hip crease below your knees
- push your feet through the ground, extend your legs, and drive your hips in
- press up into the standing position again 
- contract your glutes, hamstrings

Sumo Stance Barbell Back Squat

Rep Range: 8-10R 
Tempo: steady 
Modification: banded pulldown, dumbbell pullover 

Set Up: 
- attach the close grip handle
- grip the handle with a neutral grip 
- sit on the edge of the bench, drive the balls of your feet into the ground, press your knees into the pads- contract your calves
- squeeze your glutes, pull belly button to spine, and brace
- lean your torso back just slightly, chest facing the bar
- keep a neutral head, neck, and spine 

Execution: 
- depress your scapula
- bend your elbows, drive towards the ground, and pull the bar towards your chest
- squeeze your elbows in close to your sides, contract your lats
- release the bar with control as you extend your arms towards the cable again with control 
- be sure you fully extend your arms between each rep 
- keep your traps down, shoulders back

Close Grip Pulldown

Rep Range: 8-10R each side
Tempo: steady 
Modification: no deficit/no weight

Set Up: 
- position 2 benches about 3 feet apart [adjust distance to fit your body]
- position your mid back against the side of one bench, bend your legs and drive your heels into the bench in front of you
- position one dumbbell on one side of your hips
- squeeze your glutes, pull belly button to spine, and brace
- drive your back into the end of the bench, tuck your chin 
- begin with your hips below the height of the benches

Execution: 
- lift one foot off of the bench, keep it pinned in a 90 degree angel
- drive your other heel into the bench and lift your hips away from the ground and into full extension 
- contract your glutes
- lower your hips below the height of the benches again with control 
- keep the weight on one side before switching to the other side

Single Leg Deficit Hip Thrust

Rep Range: 6-8R each side
Tempo: steady 
Modification: dumbbell pronated grip row 

Set Up: 
- use a landmine attachment or position one end of the barbell in the corner of a rack or room
- load the free end of the bar with appropriate weight 
- step to the free end, face 90 degrees from the end of the barbell 
- stagger your stance
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your legs, and lean your torso forward
- keep a flat back and rest your elbow on your front keep 
- grip the end of the bar with a pronated grip with the hand closest to the bar
- keep a neutral head, neck, and spine

Execution: 
- retract your scapula, bend your elbow, and row the end of the bar to the outside of your chest
- drive your elbow wide, ~45 degrees from your torso 
- contract your high/mid back
- release the bar and extend your arm towards the ground again with control 
- keep your chest facing the ground

Meadows Row

Superset

Rep Count: 5R drop 10R 
*15R total 
**drop the weight by 20-50% 
Tempo: steady
Modification: lying dumbbell hamstring curl

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 weight up until pad reaches your hamstrings
- contract your hamstrings
- lower your the pad with control until your legs are fully extended behind you again
- complete 5 heavy reps before dropping the weight by 20-50%- complete 10 more reps 
- keep hips glued to the pad

Machine Lying Hamstring Curls

Rep Count: 5R straight row drop 10R circular row
*15R total 
Tempo: steady 
Modification: banded gironda row (15R)

Set Up: 
- attach a straight bar to one side of the cable, position it low
- step in front of the cable, facing the bar
- grip the bar with a pronated grip, shoulder width apart
- step away from the cable, 3-4 steps
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees slightly, and lean your torso forward towards the ground 
- extend your arms towards the cable
- keep a neutral head, neck, and spine 

Execution: 
- retract your scapula, and bend your arms
- drive your elbows to your sides and row the bar to the center of your chest
- squeeze your elbows in close to your sides, contract your mid back, lats
- release the bar from your chest and extend your arms towards the cable again with control 
- complete 5 heavy straight reps
- drop the weight by 20-50% 
- step away from the, facing the bar again 
- row the bar to your mid chest, squeeze your elbows to your sides
- contract your high/mid back
- hold tension in your back/lats and push the bar straight down towards the ground, along the line of your legs
- guide the bar away from your legs and towards the cable again 
- move directly into the next rep
- keep the movement consistent

Low Gironda Row [straight row into circular row]

10/2 Hamstrings, Glutes, Back

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

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

Kody Young

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!

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

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 ❤️

Aven

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

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

10/2 Hamstrings, Glutes, Back

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