Name: Playbook - Sam Sweeney - 10/27 Glutes, Hamstrings, Abductors
Uploaded: 2024-03-04T17:09:26.909Z
Duration: 65 min
Description: 10/27 Glutes, Hamstrings, Abductors

Flav

Limping into the weekend after this one 🥵

Kody Young

yangBAE

Sean

I really liked doing the good mornings two ways. Really cool to see how it works you different 💖

Megan

Anna

Stephanie

Love that I can do the whole workout in my garage!!

Sabrina

So excited!! My wide stance squat went up!!

Melanie

This was one of my fave glute and hammie days!! Loved it thank you!

Aileen Bernuy

Meghan

First time doing single leg BB RDL and wow that felt amazing 🔥 loved this session 💕

Nothing like warming up the glutes after 5 days away!

Daniyel f

Now that’s a glute ham workout!! Loved those double kb reset swings! 🔥

Alexandra Casi

Jennifer

SO hard for me to get a glute pump but MAN did this one do it!

Teagan

Alyssa

Amie

Loved this workout!! Fun and diverse ❤️❤️❤️👏👏👏

Carrie Feather

Brittany

HOLYYY SHIIIIT🔥🔥🔥🦵🏼🦵🏼

Rachael Milbrook

Ashley

Kimmy

My nervous system felt this one! Hot damn!

Kelli Coffey

Lizz

Really loved this one! Lateral step ups were a nice new movement challenge 🎉

Kayleigh B

Jane

My ass is on fire 🔥 
Legitimately haven’t felt my glutes this much in a while.
A++++++

Katie

Love hate relationship with step ups 🥵

Kaylin

Audi

Mia Arrowsmith

Julieann Cunningham

That was one of my most favourite leg days!!!

Maryse Lalumiere

That was great! Love the small change ups to this one!!

Lindsay

Ashley Laas

Loved the RDLs! All the tempo work has really helped my balance and strength!

NATASHA

Was rejoicing at no lunges until those lateral step ups 🤣🤩🔥

Audry

Wowwww! Those one leg Rom. Deadlifts!!! 🔥🔥🔥❤️🏋🏼‍♀️

Donalee

Jamie

Stacey

Porchia

This split is challenging every single day dead legs especially quads and glutes 🔥🔥

Lakshmi Neelesh Nimmagadda

I was so happy to not have hip thrusts today 😅 loved the banded good mornings!

Taylor

You know it’s a good work out when the glutes and hams are shaking!

Maranda

The glute activation today 🤌🏼🤌🏼🤌🏼 and upping weights in wide stance squats 🙌🏼🙌🏼

Megan Laudick

Happy Thursday!

Warm Up: foam roll, lower body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Glutes, Hamstrings, Abductors: 

Compound Set: 
1A. Wide Stance Box Squat: 5S/5R 
1B. Double Kettlebell Reset Swings: 5S/10R 

Compound Set: 
2A. Barbell Single Leg Romanian Deadlift: 4S/6-8R each side 
2B. Weighted Bench Reverse Hyperextensions: 4S/20R 

Compound Set: 
3A. 2 up 1 down Lying Hamstring Curls: 3S/6-8R each side [2 second hold at the top, 3 second eccentric each rep] 
3B. Banded Good Mornings: 3S/12-16R total [6-8R wide stance + 6-8R narrow stance]

Compound Set: 
4A. Lateral Step Up with Knee Drive: 3S/10-12R each side [2 second pause at the top of each rep] 
4B. Banded, Feet Elevated Glute Bridge + Banded Abductions: 3S/30R [15R glute bridge + 15R bridge hold banded abductions]

10/27 Training Day Overview

Rep Count: 5R 
Tempo: steady, power
Modification: goblet box squat 

*Box Height should allow you to be at 90 degrees or slightly below at the bottom of your squat [shins should be vertical at the bottom of the rep]. I stack plates as boxes so I can set the height appropriate to me but feel free to use a bench or box.

Set Up: 
- set the box in the middle of your barbell rack, make sure it is at an appropriate height. [see above] 
- make sure the bar is set at an appropriate height for you to set up underneath 
- grip the barbell with a pronated grip [thumbs wrapped over or under]
- **grip width will depend on your upper body mobility. The closer your hands can get to your body the better. A thumbs distance in from the knurling on each side is a good place to start
- squeeze your scapula together to create a “shelf” for the bar the sit on
- pull yourself under the bar and connect the bar to your mid back [low bar will be more suited for a box squat because it is a posterior dominant exercise]
- activate your lats by pulling the bar into your back, try to get your elbows as close to vertical under the bar. [if there is too much elbow flare, work on mobility in the chest/shoulders] 
- take a bracing breath to create stability in your trunk and un rack the barbell 
- take about 3 steps back until your heels are lined up to the box or just slightly in front
- take a wider than hip width stance in front of the box [toes pointed forward or slightly out] 

Execution: 
- initiate the movement by breaking at the hips [pushing them back] followed by bending the knees [keeping the shins mostly vertical ] 
- lower your glutes to the box with control
- use a full sit on the pull, keep tension in the upper body and trunk throughout [do not relax at the bottom of the rep, keep the bar pulled into your back] 
- pause on the box just briefly, but DO NOT LOSE TENSION AT THE BOTTOM
- drive your feet through the ground, extend your legs and bring your hips in as you press back up into standing position. 
- contract the glutes 
- push your knees out and keep them in line with your toes throughout each rep
- shins should be vertical when you are seated on the box at the bottom of the rep 
- keep head, neck, spine neutral througho

Wide Stance Box Squat

Rep Count: 10R 
Tempo: power
Modification: single kettlebell or dumbbell swings without reset 

Set Up: 
- take a wider than hip width stance, plant your feet flat on the ground [usea tripod grip]
- position two kettlebells on the ground in front of you, centered between your legs
- keep a neutral spine as you bend at the waist and grip the kettlebells with each hands. [neutral grip] 
- use a death grip on the kettlebells
- depress your scapula and pin them down to activate your lats and keep your upper body locked in place

Execution: 
- keep your arms straight as you lift the KBs off the ground and pull/swing them back between your legs
- immediately drive your hips forward and raise your torso as you propel the KBs forward 
- arms should be extended out in front of you at the top of the rep
- allow the kettlebells to swing to shoulder height 
- contract your glutes at the top of the rep
- keep a neutral spine and hinge at your hips as you guide the KBs swing down and back between your legs
- allow the KBs to tap the floor in front of you again
- continue reps, reset if needed between reps

Double Kettlebell Reset Swings

Compound Set

Rep Range: 6-8R each side 
Tempo: steady 
Modification: dumbbell single leg deadlift, or assisted single leg deadlift 

Set Up: 
- load a barbell with appropriate weight [start light or with just the bar to begin, if you are unfamiliar] 
- place the barbell on the ground in front of you
- stand with your shins in line with the barbell 
- keep a neutral spine, bend forward and grip the barbell with a pronated grip, just outside of hip width 
- depress your scapula, contract your lats and brace your core
- lift the barbell to the start position, chest facing forward 
- lift one foot off the ground and find your balance by focusing on one point on the ground 1-3’ out in front of you

Execution: 
- with a neutral spine hinge at your hips and slowly lower the barbell towards the ground 
- keep the non working leg straight and think about reaching it towards the back wall behind you 
- push your hips back and as the bar passes your knee, bend your knee just slightly to finish the rep and tap the plates on the ground [or lower only to just below the knee/mid shin]
- keep the barbell close to your body and drive your foot through the ground
- extend your leg, bring your hips in, and lift your chest back to the start position 
- contract your glutes 
- stabilize at the top by lightly resting the non working leg at the top to regain balance if needed
- complete all reps on one side before moving to the next

Barbell Single Leg Romanian Deadlift

Rep Count: 20R 
Tempo: steady 
Modification: no weight

Set Up: 
- place a dumbbell on its head, about 1-2’ from the edge of the flat bench 
- position yourself in a prone position on a flat bench so your hip crease is at the edge of the bench, legs hanging off the bench
- bend your legs in a 90 degree angle, flex your ankles, and pin the dumbbell in between your feet 
- lift your chest slightly and push your torso/hips into the bench
- grip the sides of the bench with each hand

Execution: 
- keep the bend in your legs, drive through your heels, and lift your lower body using your glutes 
- when the bottoms of your feet are facing up, and heels are in line with your glutes, contract your glutes. 
- lower your legs back to the start position [keeping the bend in your legs and dumbbell pinned between your feet]

Weighted Bench Reverse Hyperextensions

Rep Range: 6-8R each side 
Tempo: 2 second hold at the top, 3 second negative each rep 
Modification: 12-16 dumbbell flat bench lying hamstring curls [decline bench if possible]

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. 
- begin with legs extended and pads in line with the backs of your ankles 

Execution: 
- flex your ankles and curl the weight up until pad reaches your hamstrings
- drop one leg from the pad, extending it straight 
- contract your hamstring and hold tension at the top for 2 seconds [with one leg]
- use a 3 second eccentric to lower the weight with control until your leg is fully extended 
- continue reps by lifting with 2 legs, and lowering with 1 leg
- keep hips glued to the pad

2 Up 1 Down Lying Hamstring Curls

Rep Range: 12-16R total [6-8R wide stance + 6-8R narrow stance] 
Tempo: 2 second slow negative 
Modification: dumbbell good mornings 

Set Up: 
- place one end of a large loop band on the ground, grip the other end with both hands
- step each foot on top of the band in a wide stance, wider than shoulder width 
- the band should be pinned between the bottom of your feet and the ground 
- loop the other end of the band around your high back/traps/neck- keep a grip on the band to control the tension and keep it from pulling on your neck 
- squeeze your elbows in by your sides

Execution: 
- tuck your chin and keep a neutral spine as you push your hips back 
- keep your legs straight as you lower your chest towards the ground 
- push your hips back until your chest is facing the ground, full stretch in your hamstrings 
- drive your hips in and lift your chest back to the start position 
- contract your hamstrings and glutes 
- on your final 6-8R bring your feet into a narrow stance, inside hip width
- complete 6-8R in a narrow stance

Banded Good Mornings [wide to narrow stance]

Rep Range: 10-12R each side 
Tempo: 2 second pause at the top of each rep 
Modification: balance and stabilize with foot down on top of bench at the top of each rep, no weight 

Set Up: 
- position yourself next to a box or bench [height at knee level or just below] 
- face 90 degrees from the bench 
- bend the leg closest to the box and plant your foot up on top of the box [shin vertical]
- hold a dumbbell in one hand, the hand on the same side as the foot planted on top of the bench/box 
- keep a neutral head/neck/spine 

Execution: 
- press your top foot through the top of the bench/box, extend your leg and drive your back knee towards your chest as you step up 
- keep your back foot off the box and bent at the top of the rep, stabilize and hold this position for 2 seconds 
- bend your leg again and lower your foot back to the ground again 
- keep control of the movement by not bouncing off the ground each rep 
- keep your torso leaning forward slightly
- complete all reps on one side before moving to the next

Lateral Step Up with Knee Drive

Rep Range: 30R total [15R banded glute bridge + 15R bridge hold banded abductions] 
Tempo: steady 

Set Up: 
- position a glute loop band just above your knees
- lie on the ground in a supine position in front of a box or bench 
- position your legs facing the box/bench, about a foot or two away from the box
- bend your legs at 90 degrees and place your feet up on the box
- drive your heels into the bench, point your toes out 
- push your knees out against the tension of the band, hold this tension 

Execution: 
- drive your heels through the ground and lift your glutes off the ground 
- push your knees out and raise your hips to full extension 
- contract you glutes at the top of the rep, hips in full extension
- lower your hips with control 
- complete 15R of glute bridges
- on your final 15R hold the glute bridge position and drive your knees out against the band in an abduction 
- complete 15 banded abductions in the glute bridge hold position

Banded Heels Elevated Glute Bridge + Banded Abductions

10/27 Glutes, Hamstrings, Abductors

4/27 Full Body or Optional Rest Day

Ashlee

Jody

Lorena

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$$ 🔥

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 😈

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

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

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

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!

10/27 Glutes, Hamstrings, Abductors

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