Name: Playbook - Sam Sweeney - 10/6 Glutes, Hamstrings, Abductors
Uploaded: 2024-03-04T17:09:26.828Z
Duration: 70 min
Description: 10/6 Glutes, Hamstrings, Abductors

Taylor Willman

Flav

Michelle Zabin

I always love the variety that you guys put into the training! Killer leg day.

Kody Young

Glute days are my absolute favorite this split!!

Isabelle

That first RDL and glute bridge compound set lit these hams right up ❤️‍🔥

Megan

Jessica

Lots of sweat (and some tears) during this one ☠️🔥

Sara

Funny how 60s of an iso hold is soooo different than 60s of rest! 🥵🥵

Stephanie

The kb single deads with isometric thrust hold was 🔥

Alexandra Casi

Katie

dawn

Joyce

Heather

Lilly

Absolutely love, love, LOVE it! Walked away feeling really fulfilled and strong! 💪

Cherie

Nalini Channapatna Prasanna

Julia Bobell

Kimmy

Michelle

Lakshmi Neelesh Nimmagadda

Forgot to comment yesterday!! My Hammies are feeling it today!!

Lindsay

‘Great glutes batman’! 🏋🏼‍♀️❤️🎉👍🏻🔥🥰

Donalee

Holy shit. I’m a baby giraffe now 😂😂😂

Audi

I swear my quads have grown an inch since following this program! Great leg day 🔥

Humberto

Audry

Robin

This split has challenged me more than any and I love it! I under estimate the workout everyday and by the end I’m panting 🤪

Elizabeth

Julieann Cunningham

Meghan

Ashlee

Killer split 🔥🔥
Absolutely loving these workouts!!

Sarah

Erica

Wheeew… that was an extra spicy workout today. 🌶🌶 Those 60 second iso holds had me checking the timer to make sure it was still going. Longest minute of my life. 😂

Marissa

Learning so much about my weaker side with this unilateral work 🙏

Savannah

Isolation and these pauses are a gamechanger!

Jennifer

Tiffany

Mia Arrowsmith

Jane

Janelle

I almost threw up on that compound set…. Almost

Lacey

gloria

Brandi

hillary

Sweet mother of God. Those iso sumo deads…🌶️🌶️🌶️ Successful flute/hammy burn today. Freaking loved it! Definitely was swearing to myself quite a bit.

Happy Thursday!

*PAY ATTENTION TO TEMPO. This split will have a heavy focus on tempo and unilateral training. If you need a refresher on any terminology make sure to check out the ‘start here’ section for training terminology. 

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: 

1. Wide Stance Box Squat: 5S/10R [3 second pause at the bottom of each rep]

Compound Set: 
2A. Assisted Single Leg Kettlebell RDL: 3S/6-8R each side [3 second pause at the bottom of each rep- take note of the opposite hand holding the weight] 
2B. Banded, Feet Elevated Glute Bridge Iso Hold: 3S/60 seconds 

3. Single Leg Glute Hyperextensions: 4S/6-8R each side [3 second hold at the top of each rep] 

Compound Set: 
4A. Single Dumbbell Deficit Sumo Deadlift: 3S/10-12R [3 second pause at the bottom of each rep] 
4B. Deficit Stationary Lunge: 3S/8-10R each side 

Compound Set: 
5A. Lying Leg Curls: 3-4S/10R [3 second hold at the top of each rep] 
5B. Banded Good Mornings: 3-4S/8-10R [2 second pause at the bottom of each rep]

10/6 Training Day Overview

Rep Count: 10R
Tempo: 3 second pause at the bottom of each rep 
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 for 3 full seconds 
- 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 throughout

Wide Stance Box Squat

Rep Range: 6-8R each side 
Tempo: 3 second pause at the bottom of each rep 
Modification: single kettlebell Romanian deadlift [both feet on ground] 

**PLEASE NOTE: the kettlebell is held in the hand opposite of the working leg- this will assist you in stabilizing throughout. 

Set Up: 
- grip a kettlebell in one hand, neutral grip 
- position yourself next to a rack or machine and lightly grip one side with your opposite hand [for assistance/stability help] 
- fix your gaze on the ground about 1-3’ in front of you [this will help you keep focus and balance] 
- plant the foot closest to the machine/rack- opposite from the hand holding the kettlebell- on the ground
- lift the other leg off the ground, keep it straight

Execution: 
- hinge at your hips and push them back towards the wall behind you as you lower the kettlebell towards the ground next to your foot planted 
- keep your kettlebell close to your body as you lower
- as the kettlebell passes your knee, bend your knee just slightly and continue to push your hips back as you lower the kettlebell to in line with your mid shin on the working leg 
- extend the non working leg back towards the wall behind you as you lower [think about a string pulling your non working leg all the way back]
- pause at the bottom of the rep for 3 full seconds *keep tension in your glutes/hamstrings
- drive your hips in, extend your leg, and raise your torso as you drive through the ground and return to the standing position 
- bring the non working leg to meet the working leg at the top of the rep and contract your glutes
- reset by stabilizing between each rep if needed
- keep your chin tucked and head, neck, spine neutral
- contract your glutes at the top of each rep

Assisted Single Leg Kettlebell Romanian Deadlift

Time: 60 seconds 
Tempo: iso hold 
Modification: no band

Set Up: 
- lie on the ground in front of a bench or box [supine position]
- slide a glute loop band over both legs and position it just above your knees
- bend your legs at 90 degrees and position your heels up on top of the bench/box
- point your toes out and drive your knees out against the tension of the band 

Execution: 
- drive your high back into the ground and lift your hips off the ground until you are in full hip extension
- contract your glutes and hamstrings and hold this position for an entire 60 seconds 
*take only small breaks as needed

Banded, Feet Elevated Glute Bridge Iso Hold

Compound Set

Rep Range: 6-8R each side 
Tempo: 3 second hold at the top of each rep 
Modification: no weight, or both legs hyperextensions 

Set Up: 
- position yourself on the hyperextension machine so the pad is positioned 1-2” below your hips 
- plant one foot on the platform [toes pointed slightly out] 
- lift the other leg and pin it in a 90 degree bend
- hug a plate or dumbbell to your chest
- start with your torso pointed towards the ground 
- push your mid back through your scapula and round your mid/upper back [this will keep this concentrated in your glutes] 

Execution: 
- use your glutes to lift your torso until you reach a full contraction in your glutes
*remember if you feel strain in your low back you are likely hyperextending too far as you lift and activating too much in your low back. Shorten your rom to keep tension in your glutes 
- contract your glutes at the top of the rep and hold the contraction for 3 full seconds 
- lower your torso back towards the ground with control 
- complete all reps on one side before moving to the next

Single Leg Glute Hyperextensions [weighted or no weight]

Rep Range: 10-12R 
Tempo: 3 second pause at the bottom of each rep 
Modification: no deficit 

Set Up: 
- stack plates or use boxes/benches to create your deficit 
*deficit can be anywhere from 6” to higher
- grip one dumbbell in both hands, overlap your fingers to secure the dumbbell in place
- step each foot up onto the plates/benches/box, in a wide sumo stance with toes pointed slightly out 
- allow the dumbbell to hand down with arms extended, between your legs
- contract your lats and keep the dumbbell close to your body 

Execution: 
- break at your hips and push them back as you bend your knees and lower your dumbbell towards the ground
- lean your torso forward but keep your chest facing forward 
- lower until your dumbbell passes the height of the deficit you are standing on [this is the point of the deficit. You will have a greater ROM and stretch through your posterior chain] 
- pause for 3 seconds at the bottom of the rep, holding the tension in your glutes and hamstrings 
- press your feet down and extend your legs as you drive your hips in and lift your torso to return to the upright and standing position

Single Dumbbell Deficit Sumo Deadlift

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

*I used a balance pad for extra stability work but feel free to simply use a plate or short platform

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- contract your lats and pin the dumbbell by your sides 
- position one foot up on the plate/balance pad
- step the other foot back so you are in a split stance

Execution: 
- lean your torso forward just slightly [this will help you keep the movement focused on your hamstrings and glutes] 
- bend both your front and back knees and lower into a lunge position 
- at the bottom of the rep try to keep the front shin vertical 
- drive through the ball of your back foot and your planted front foot as you extend both legs and press back up into the split stance position 
- complete all reps on one side before moving to the next rep

Deficit Dumbbell Stationary Lunge

Rep Count: 10R 
Tempo: 3 second hold at the top of each rep 
Modification: dumbbell flat bench lying leg curl [or use seated curl machine] 

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. 
- contract your hamstrings and hold tension at the top for 3 full seconds 
- lower the weight with control until your legs are fully extended
- keep hips glued to the pad

Lying Leg Curls

Rep Range: 8-10R 
Tempo: 2 second pause at the bottom of each rep 
Modification: hold db or kb at your chest

Set Up: 
- place one half of a large loop band on the ground
- step each foot on top of the band in a wide stance so the band is pinned to the ground under your feet
- wrap the other end of the band over your head and around your high back
- contract your lats and pin your elbows to your sides to hang onto to each side of the band with each hand and control the tension [take tension off of your neck] 
- drive your ribs down and keep a neutral spine 

Execution: 
- keep your legs as straight as you can as you push your hips towards the back wall and lower your chest to face the ground 
- lower your chest until you feel a full stretch in your hamstrings and glutes [when your chest is facing the ground] 
- pause here for 2 full seconds 
- drive your hips in and lift your chest back to the upright position 
- contract your hamstrings and glutes at the top of the rep

Banded Good Morning

10/6 Glutes, Hamstrings, Abductors

Manda

Regina

Brooke

4/25 Quads and Glutes

Vonny

Becky

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Crystal

4/22 Glutes and Hamstrings

Brilliant fullbody, my fave!! Thanks so much!

Erisa

Emily

My last workout before surgery and a 6+ week hiatus from working out. Couldn't have asked for a better way to end on a bang. Can't wait to get back to it after recovery and rehab!! 🙌💥

Jordan

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

Holy hell that was a burn. Loved it! 🔥

Rhonda

Lamia

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

Claire

Absolute perfect pump 💪 lats and rear delts feeling amazing 🤩

Megan Laudick

4/16 Back and Biceps

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!

Not my fave day 🤷🏼‍♀️ only landmine work I’ve ever hated!

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

Kerri

4/12 Shoulders, Biceps, Triceps

Christina

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

Delilah

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! 🔥

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!

Serena

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 💪❤️‍🔥

10/6 Glutes, Hamstrings, Abductors

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