Name: Playbook - Sam Sweeney - 11/10 Glutes, Hamstrings [OPTIONAL DELOAD WEEK]
Uploaded: 2024-03-04T17:09:28.472Z
Duration: 60 min
Description: 11/10 Glutes, Hamstrings [OPTIONAL DELOAD WEEK]

Michelle Zabin

Megan

Callie

Kody Young

🔥🔥🔥 awesome… always challenging

Rowena

Kadie

Not feeling my best today but still pushed through 🔥

Woo☄️ Legs are on fire. This was definitely a goodie!

Micaela

Amazing. More Romanian deadlifts!!!! Such a good unique glute burn!!

Audry

I am totally done. 🥵 My legs are toast! 🔥🔥🔥

Mia Arrowsmith

DeAnna

Holli

Lacey

Sarah

Marla

Wow!! What a killer way to finish the split 👏🏼🔥💣💥

Amie

Deja

Safia

Lorena

Amber

Abby

😮‍💨🍑🔥 holy butt, that’s some serious game🍑🔥😮‍💨

Shelly

Regina

Rachel

Porchia

Lauren

Those hip thrusts are the devil’s work.

Jenny

Glutes on fire with the finisher set🔥🔥

Lakshmi Neelesh Nimmagadda

Kristie

Paula

Chelsey

Tasha

Megan Laudick

A good, simple workout today. Getting excited for what is to come next week!

3 mins of hip thrusters has me walking like a bay giraffe 🦒

Maranda

Delma

Steven

Shorter leg day, but don’t let it fool you - the glute pump is great!!! Excited for the new split Monday 🔥

Maria Zenz

Happy Friday! 

IMPORTANT: This is an optional deload week. You may choose to take more rest days or move outside of the gym with recovery movement like walking, biking, etc. You have the option to keep full intensity during these training days if you choose. I would encourage you to listen to your body. 

We will head into a new split next week! 

You can deload this training day by (1) cutting a set or two per each exercise. Stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), and/or (2) stick with the rep count and cut your usual weight used by 40-60% of usual working weight. I.e. DO NOT PUSH TO FAILURE. KEEP RPE BELOW A 7. 

If you are feeling good and are not in need of a deload, feel free to perform the training day to your full intensity. 


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. Barbell Romanian Deadlift: 4S/5R 

2. Bulgarian Split Squat Deadlift: 4S/6-8R each side

3. Cable Pull Throughs: 4S/12-15R

4. Standing Cable Abductions: 3S/15-20R each side

5. Single Leg Hamstring Curls: 3S/8-10R each side 

6. Dumbbell Hip Thrust: 1S/3 minutes [rest as needed within this timeframe]

11/10 Training Day Overview

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: 6-8R each side 
Tempo: steady 
Modification: single leg assisted or b stance deadlift

Set Up: 
- grip a dumbbell in each hand, neutral grip to begin 
- stand in front of a bench, 1-2 steps away
- face away 
- plant one foot on the ground in front of the bench 
- bend your other leg and place the top of your foot on the bench behind you, shoelaces down 
- drive your hips in, squeeze your glutes, pull belly button to spine, and brace
- hold the dumbbells down by your sides to begin 
- tuck your chin and keep a neural head, neck, and spine 

Execution: 
- hinge at your hips, push them back 
- lean your torso forward towards the quad of your front leg
- as you lower the dumbbells bring them forward along the line of your front shin 
- as you lower the dumbbells towards the ground, bend your front knee slightly
*continue to push your hips back 
- drive your hips in, lift your torso, and bring your dumbbells back by your sides 
- contract your glutes, hamstrings at the top of the rep 
- keep a neutral head, neck, spine throughout
- if you feel strain in your back, shorten the rom and do not lower the dumbbells so far

Bulgarian Split Deadlift

Rep Range: 12-15R
Tempo; steady 
Modification: banded pull throughs

Set Up: 
- attach a cable rope to one side of the cable and position it low
- step in front of the cable, facing away from the cable
- bend forward and reach your arms through your legs to grip the rope with a neutral grip 
- stand and hold the cable between your legs, arms extended down in front of your torso
- step 2-3 steps away from the cable, get into a wider than hip width stance
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin and keep a neutral head, neck, and spine 

Execution: 
- keep your legs straight, a slight bend is ok
- push your hips back and bend your torso foward
- lower the cable rope between your legs and towards the cable behind you
- feet a full stretch through your hamstrings and glutes, chest facing the ground at the bottom of the rep 
- drive your hips in and pull the cable forward
- lift your torso and contract your glutes and hamstrings at the top of the rep 
- keep a tight grip on the rope, arms extended down in front of your torso

Cable Pull Throughs

Rep Range: 15-20R each side
Tempo: steady 
Modification: banded abductions or abduction machine

Set Up: 
- position a single handle or an ankle attachment to one side of the and position it low
- step in front of the cable, facing 90 degrees from the attachment
- loop the handle or ankle attachment around the ankle of your foot furthest from the cable
- the cable should run behind your planted foot/other leg
- take 1-2 steps away from the cable
- squeeze your glutes, pull belly button to spine and brace
- extend your free arm out to your side to lightly grip the rack next to you for support
- lean your torso forward just slightly 

Execution: 
- lift your foot connected to the cable off of the ground, keep it straight 
- pull the cable and abduct it out to your side
- contract your glute/glute med at the top of the rep 
- lower your leg towards the ground again with control 
- keep your chest and hips square 90 degrees from the cable 
- keep your other foot glued to the ground 
- slight bend in both legs is ok

Standing Cable Abductions

Rep Range: 8-10R each side
Tempo: steady 
Modification: banded or cable hamstring curls

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: 
- keep one leg extended
- flex your ankle and use your hamstrings to curl the weight towards your glute on one side
- contract your hamstring
- extend your leg and lower the pad behind you again 
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

Single Leg Lying Hamstring Curls

Time: 3 minutes [rest as needed within this timeframe, keep pauses short if possible]
Tempo: steady 
Modification:  bodyweight hip thrust

Set Up: 
- sit in front of a flat bench
- bend your knees and plant your feet in the ground, heels under your knees
- press your mid back into the edge of the bench
- place a dumbbell on your hips, hold it lightly with both hands
- tuck your chin
- squeeze your glutes, pull belly button to spine, and brace

Execution:
- drive your back into the bench
- press your feet into the ground 
- lift your hips away from  the ground and into full extension 
- hips in line with your knees and torso at the top of the rep, contract your glutes 
- lower your hips with control

Dumbbell Hip Thrust [light/bodyweight]

11/10 Glutes, Hamstrings [OPTIONAL DELOAD WEEK]

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

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

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 🤩

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

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 ❤️

11/10 Glutes, Hamstrings [OPTIONAL DELOAD WEEK]

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