Name: Playbook - Sam Sweeney - 10/27 Glutes, Hamstrings
Uploaded: 2024-03-04T17:09:28.426Z
Duration: 75 min
Description: 10/27 Glutes, Hamstrings

Kelby

Helena Bondo

I didn’t always love the feet elevated bridges, but they are really starting to grow on me 🥰. Just shows how much trusting the process pays off 😁

Megan

Lamia

Took some time off and this was a good one to get back to 🔥

Not a fan of the hack squat but loved the cable work!

Callie

Didn’t love this one, but made it through.

Karen

Paige

nichole

I don’t know if it was the last 12 week split or what, but I’m feeling the strongest I’ve ever felt for this split🥹

Holli

Growing that peach 🍑🍑 holy cow!  Those hack squats and the reverse lunges got me!!!

Danielle Farley

So so good! Really loving these iso holds

Sara

Nothing like doing 60 squats to wake you up 🔥

This one was brutal in all the best ways. LOVE the cable lunges

Audry

Corrine

Ashley

That workout had my buns and hammies burning 🔥 Loved every part of it though 😅.

Dedra

Even great modifying everything at a hotel gym 👏🏼👏🏼

Amie

Another great leg day. Those cable step back lunges had me on 🔥

Deja

Love every seconds of those torture holds 😅 Thank you, Sam! Happy Friday!!!

Mia Arrowsmith

Tiffany

Couple of bands and a kettlebell on hand and still got a sweat on

Lacey

Very distracted workout but done!! Hammies are sooooo sore!!

Lorena

🔥🔥 the iso hamstring curls at the end 🫠😩❤️

Tonya

Stephanie

Regina

This workout was ridiculously good!!! I’ve never felt so much isolated hamstring and glute engagement!!! Love this split

Maria Zenz

Melanie

Legs are toast! Great workout ⭐️⭐️⭐️⭐️⭐️

Paula

Rachel

Megan Laudick

Had to modify some things a bit because my back started to kill but still a goodie!

Rachael Milbrook

Happy Friday!

Week 3 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. Feet Elevated Barbell Glute Bridge [tempo change]: 4S/5R w/ 3 second pause at the top + 5R steady tempo

4. Wide Stance Reverse Hack Squat: 4S/12-15R  

5a. Cable Reverse Lunge: 3S/10-12R each side
5b. EZ Bar Paused Zercher Hold Good Mornings: 3S/6-8R [2 second pause at the bottom and 2 seconds pause at the top of each rep]

6. Machine Hamstring Curls Iso Holds: 4S/40 seconds, 30 seconds, 20 seconds, 10 seconds

10/27 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 Count: 5R w/ pause at the top + 5R steady tempo
*10R total 
Tempo: 3 seconds pause at the top of your first 5 reps, steady tempo on final 5 reps
Modification: feet elevated dumbbell glute bridge

Set Up: 
- load the bar with rubber plates
- place the bar in front of a flat bench 
- step in front of the bar, facing the bench 
- sit on the ground, extend your legs out in front of you under the bar
- roll the bar over your legs so it is directly over your hips 
- bend your legs and plant your feet up on top of the bench in front of you
- your legs should be bent at 90 degrees
- lie back in a supine position with your chest up
- grip the bar on either side of your hips
- push down on the bar and lift your hips to connect the bar to your hips
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin

Execution: 
- drive your heels through the bench 
- lift your hips away from the ground and into full extension 
- contract your glutes and hamstrings
*hold at the top for 3 seconds on your first 5 reps
- lower you hips towards the ground again 
- tap the ground with your plates on each side at the bottom of the rep

Feet Elevated Barbell Glute Bridge [tempo change]

Rep Range: 12-15R 
Tempo: steady 
Modification: wide stance barbell back squat or wide stance goblet squat 

Set Up: 
- get in a wide stance on the hack squat platform facing towards the pad 
- point your feet forward or slightly out
- press your traps up and into the end of the shoulder pads
- tuck your chin and press your forehead into the back pad
- grip the handles of the machine on each side, contract your lats and pull the pads into your traps
- squeeze your glutes, pull belly button to spine, and brace
- un rack the machine into a standing position 

Execution: 
- push your hips back
- bend your knees and drive them out
- lower into a full squat, hip crease below your knees
- drive your feet through the platform, push your hips in, and press up into the standing position again 
- contract your glutes
- hold tension in your quads, hamstrings, and glutes throughout
- keep a tight brace and neutral spine

Wide Stance Reverse Hack Squat

Rep Range: 10-12R each side
Tempo: steady 
Modification: banded or dumbbell reverse lunge 

Set Up: 
- attach a handle to one side of the cable and position it low
- step in front of the cable, facing the cable
- grip the handle with one hand, neutral grip 
- step 2-4 steps away from the cable
- extend your arm towards the cable
- take a hip width stance, plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- lift one foot off of the ground, opposite from your hand holding onto the cable
- take one long step back and drive the ball of your back foot into the ground
- extend your arm and lean your torso forward toward the cable 
- bend your front and back leg and lower into a lunge position, front shin vertical
- drive your hips in, extend your legs and step your back foot forward to meet your front 
- pull the cable back towards your torso and lift your chest so it is facing forward again 
- contract your glutes and hamstrings

Cable Reverse Lunge

Rep Range: 6-8R 
Tempo: 2 second pause at bottom and 2 second pause at the top of each rep 
Modification: dumbbell zercher hold good morning 

Set Up: 
- step behind the bar, so your feet are under the barbell on the rack
- position the bar in the crease of your arms, bend your arms and squeeze your elbows in close to your sides
- overlap your palms in front of the bar and pull the bar close to your chest
- squeeze your glutes, pull belly button to spine, and brace
- take a wide stance, wider than hip width
- plant your feet on the ground slightly wider than hip width, grip the ground with your toes
- keep a neutral head, neck, and spine

Execution: 
- keep your legs straight, screw your feet into the ground, and push your hips straight back
- keep the bar close and lower your chest towards the ground in front of you as you bend your torso forward
- with straight legs, stretch through your hamstrings at the bottom of the rep, hold tension in your glutes and hamstrings
- chest should face the ground at the bottom of the rep
- drive your hips forward into full extension
- lift your torso until your chest is facing forward again
- contract your glutes and hamstrings
- keep tension in your arms and lats to help keep the bar in position

EZ Bar Paused Zercher Hold Good Morning

Compound Set

Time: 40 seconds, 30 seconds, 20 seconds, 10 seconds
Tempo: hold
Modification: banded or cable hamstring curl iso hold 

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
- do not lower the pad and extend your legs until the specified time is up 
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

Machine Hamstring Curl Iso Holds

10/27 Glutes, Hamstrings

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

Those alternating steps ups kicked my a$$ 🔥

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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!

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

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!

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 ❤️

10/27 Glutes, Hamstrings

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