Name: Playbook - Sam Sweeney - 11/3 Glutes, Hamstrings
Uploaded: 2024-03-04T17:09:28.449Z
Duration: 75 min
Description: 11/3 Glutes, Hamstrings

Helena Bondo

Ashley

Hammies are officially toasted like a piece of bread

Megan

Legs fired especially since I added sprint finisher ❌❌

Victoria

Chelsea

Those ham curls were brutal 🔥🔥🔥 always love a challenge!

Callie

Relieved that I completed it. Great workout!

Dominique

kelly

Jacqueline

Kami

Nicole

That leg curls and that compound set had me at the end. 🥵 Killer leg workout though. 🔥

Dedra

Lisa

Yanely

Jessica

Mia Arrowsmith

Porchia

Sara

Kiki

Loving the rep ranges, pauses and constant tension!!!

Amie

Friday burner 🔥 booty is feeling it 🫠

Deja

Maria Zenz

Alicia Heier

Holy hammies. I’ve never felt my hammies burn like this. Soooo gooood.

Audry

Jennifer

The constant tension squats and the 30 hamstring curls got me limpin 😮‍💨

Kashay Sullivan

Cori

Lacey

Ashley Laas

Enjoyed working with the H bar… thank you Sam 🙏🏼

Lorena

Loved this one!  Ass is on fire!  Hamstrings toast!  The 30 curls almost killed me! 🤪

Regina

Steven

Megan Laudick

Kristie

Bree

Paula

Chelsey

Tasha

I’ve been loving the reverse lunges… although today was hammie murder!

Maranda

Ooooof that was a good way to start a friday 🔥🔥👏🏼🫨

Rachael Milbrook

Happy Friday!

Week 4 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. Weighted Glute Focused Hyperextensions: 4S/10R [w/ 10 seconds hold on the first rep of each set]

4. Hatfield Reverse Lunges: 3S/8-10R each side

5. Lying Hamstring Curls: 3S/30R [10R from bottom to half rep + 10R from half to full rep + 10 full reps]

6a. Banded Feet Elevated Glute Bridge Iso Hold w/ Abductions: 4S/60 seconds
6b. Constant Tension Wide Stance Back Squat: 4S/10R [partial reps]

11/3 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 5 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: 10R
Tempo: 10 second hold on your first rep of each set, steady tempo on all following reps
Modification: bodyweight glute focused hyperextensions

Set Up: 
- plant your feet low on the platform, toes forward or slightly out 
- press your hips against the pad, the pad should be positioned about 2” below your hips
- press your quads against the pads
- squeeze your glutes, pull belly button to spine, and brace
- bend your torso forward towards the ground
- grip a dumbbell in both hands, hold it to your chest, squeeze your elbows by your sides
- round your upper back slightly to help concentrate the movement in your glutes
- tuck your chin

Execution: 
- use your glutes to lift your torso away from the ground 
- think about screwing your feet into the platform as you lift your torso 
- when your torso is in line with or slightly below your hips, contract your glutes
*hold for 10 seconds on your first rep 
- lower your torso towards the ground again and continue reps

Weighted Glute Focused Hyperextensions

Rep Range: 8-10R each side
Tempo: steady 
Modification: barbell reverse lunge

Set Up: 
- set the SSB on the rack at chest height
- place your pins on the rack just below chest height 
- grip the pins on the rack on either side
- step each foot under the bar
- pull your traps under the bar and pin them to the pads
- squeeze your glutes, pull belly button to spine and brace
- lift the bar from the rack and step back only 1-2 steps 
- take a hip width stance, toes forward
- make sure the bar is secure on your traps 

Execution: 
- keep a tight grip on the pins in front of you 
- lift one foot off of the ground and step one long step back behind you
- lean your torso forward and lower into a lunge position 
- front shin should be vertical at the bottom of the rep
- drive your front foot though the ground, extend your legs and drive your hips in 
- step your back foot forward to meet your front foot
- contract your glutes and hamstrings

Hatfield Reverse Lunge

Rep Count: 10R from bottom to half rep + 10R from half to full rep + 10 full reps
*30 reps total 
Tempo: steady 
Modification: dumbbell decline bench lying 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: 
- flex your ankles and use your hamstrings to curl the weight up only to .5R 
- contract your hamstrings
- extend your weight and lower the pad again 
*complete 10R from bottom to .5R
- on your 11th rep start at .5R and curl the pad to your glutes
- contract your hamstrings
*complete 10R from .5R to full rep 
- on your 21st rep begin with your legs fully extended and curl the pad all the way to your glutes 
- contract your hamstrings
*complete 10R full reps from bottom to top
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

Lying Hamstring Curls

Time: 60 seconds
Tempo: steady 
Modification: glute bridge Ido hold

Set Up: 
- position a glute loop band just above your knees, around both legs
- lie on the ground in front of a bench, supine position 
- position your glutes close to the bench
- bend your legs at 90 degrees and position your heels on top of the bench 
- press your back into the ground
- tuck your chin 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- drive your heels into the bench
- lift your glutes off of the ground and until hips are in full extension 
- hold tension in your glutes as you press your knees out against the tension of the band
- abduct the band and hold your hips high for the allotted time each set
- keep your high back driven into the ground

Banded Feet Elevated Glute Bridge Iso Hold w/ Abductions

Rep Count: 10R
Tempo: steady 
Modification: wide stance single dumbbell squat

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- grip the bar wider than shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- organize your spine by squeezing your glutes, pull belly button to spine, and drive your ribs down
- activate your lats by pulling the bar into your traps
- stand up as you lift the barbell off the rack
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back
- get into a wider than hip width stance [toes forward or slightly out]
 *stance should be whatever is most optimal for you to achieve the best quality reps
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- push your hips back and lean your torso forward just slightly
- think about screwing your feet into the ground and bend your knees [and push them out] as you lower into a squat
- lower into a full range of motion squat [hip crease at or just below your knees]
- press feet through the floor
- keep tension in your glutes and continue with partial reps for specified rep count 
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes 
- the bar should travel in a straight line up and down as you lower and press

Constant Tension Wide Stance Barbell Back Squat

Compound Set

11/3 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$$ 🔥

Stephanie

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

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 🥵🥵🥵🥵

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 ❤️

11/3 Glutes, Hamstrings

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