Name: Playbook - Sam Sweeney - 12/30 Glutes, Hamstrings, Abductors
Uploaded: 2024-03-04T17:09:25.327Z
Duration: 55 min
Description: 12/30 Glutes, Hamstrings, Abductors

Yolanda

Ashley

I love how much emphasis is put on low back strength on these hammy days. It’s been so essential to my progress! Also, those reverse hypers always surprise me with that burn factor ❤️‍🔥

Megan

I’ve been doing a combo of weightlifting and CrossFit for a few years…and these workouts are the best, and most humbling I’ve ever done 🔥💪🏼

Jamie

Freaking amazing! Dead! One question is when it lists 2 movement and says Compound Set, should we be doing those as a superset or do all three rounds of first movement and then all 3 rounds of second movement ?

Kelly

Joyce

Mandy

Oof that band extension combined with the good morning was killer. ☠️

Kelli Coffey

Dedra

Awesome. I’ve been following your Instagram workouts for years. This app is everything and more. Congrats you guys!! Absolutely killing it as always

Christina

Awesome workout! Just starting out with this app and I'm so grateful for a program that is laid out for me that takes the guess work and saves me time in the gym! I like that the rest times are timed for me which kept me focused and present throughout the workout. Each movement is explained so well and gave me confidence to execute correctly without injury.

Melinda

Excited for the challenge and new split! Bring on the new year and new gains 💪🏻💪🏻🙌🏻

Lacey

Donalee

Taisa

Super 🦵🏽🦵🏽🦵🏽 happy new year 🎆🎊

Michelle Correa

This is the best I have ever felt. I have been working out 5-6x a week consistently for about 4 years and followed various programs from people on Instagram I have found but this is by far the most challenging, easy to follow and awesome split. I love the daily workouts! Strongest and fittest I have ever felt! I can’t wait to see long term results.

Colleen

Erin

Nyakeh

Keri

Loved the feel and flow of this one! Gave me a chance to really focus on breathing/bracing, form and cues. Focused on that mind/muscle connection and felt EVERY single rep❤️ thank you for your thoughtful programming!

Anna

I needed today! Leg day heals what bothers me. Gives me clarity. What doesn’t kill us makes us stronger!! 💪🏼. We got this! We can do hard things! We ate strong even on the hard days!! Chin up!!

Maaaaaaaaaiii gaaa que bueno estuvo!! Último entreno de piernas del año 🦾

Kenia

Last leg day of the year went out like a bang!

Megan Laudick

Happy Thursday!

12/30 Training Day Overview: 

Suggested accessory equipment: glute loop band

Warm up: foam roll, lower body warm up and activation from app. 

Superset: 
1. Lying Hamstring Curls: 4S/20R, 15R, 12R, 10R
2. Abduction Machine: 4S/20R, 15R, 12R, 10R

3. Hip Thrust: 4S/7R

Compound Set:
4. Single Legged Kettlebell Romanian Deadlift: 3S/12R each side 
5. Wide Stance Barbell Back Squat: 3S/15R

Compound Set: 
6. Banded, Bent Leg Bench Reverse Hypers: 3S/20R
7. Barbell Wide Stance Hip Hinge/Good Morning: 3S/12R

Rep Count: 
Set 1. 20R
Set 2. 15R
Set 3. 12R
Set 4. 10R
Tempo: Steady
Modification: seated hamstring curl, dumbbell floor or bench lying hamstring curl.

- Set up in a prone position on the lying hamstring curl machine
- push your hips down into the bench- lift your chest slightly and hang on tight to the handles
- keep hips glued down to the pad
- Flex the ankles and contract the hamstrings as you curl up (pad should reach the back of your legs, fully shortened position of the hamstrings)
- Lower with control until your legs are fully extended at the bottom of the rep.

Lying Hamstring Curls

Rep Count: 
Set 1. 20R
Set 2. 15R
Set 3. 12R
Set 4. 10R
Tempo: Steady
Modification: Glute loop band seated abductions.

- Position yourself on the abduction machine so your butt is forward on the bench and your torso is slightly leaned back. [pelvis tucked up and glutes braced]
- push your mid into the back pad and tuck your chin
- pull yourself into the seat using the handles or bottom of the seat. 
- drive the heels down into the pegs as you push the knees away. 
- contract the glutes/glute med at the top of the rep. 
- lower with control

Abduction Machine

Superset

Rep Count: 7R
Tempo: Steady/power
Modification: dumbbell hip thrust

- Sit on the ground next to a flat bench so your mid back is pressed into the side of the bench. 
- Extend your legs out and roll the loaded barbell over your hips. 
- With the barbell over the hips, bend the knees and plant your feet firmly on the ground [tripod feet- connect the base of the big toe, little toe, and heel to the ground].
- Grip the barbell just outside hip width and press down against the bar to secure the bar to your hips. 
- Keep a neutral spine [tuck the pelvis and contract the glutes], drive the feet through the floor, and thrust the barbell up until your hips are fully extended. 
- Your knees, hips, and torso should make a straight line at the top of the rep. 
- Shins should be vertical at the top of the rep, knees in line with the ankles. 
- Contract the glutes. 
- Lower the barbell until you feel a full stretch in the glutes. 
- Continue Reps.

Hip Thrusts

Rep Count: 12R
Tempo: Steady
Modificaiton: assisted rdl or dumbbell rdl with both feet on the floor.

- grip a kettlebell with a neutral grip in one hand
- position yourself on one leg, the same side as the kettlebell. 
- extend the opposite arm out to the side for stability
- fix your gaze down at the floor, about a foot in front of you. 
- keep a neutral spine as you push the hips back, lowering the kettlebell towards the floor while keeping it close to the body. 
- extend the non working leg towards the back wall as you lower the kettlebell. 
- hinge the hips back until the working leg is bent at a 45 degree angle back. 
- bring the hips back in as you press up and return to a standing position, holding the balance on the working leg. 
- keep your gaze fixed in one spot and grip the floor with your toes/heel on the working side.

Single Leg Kettlebell Romanian Deadlift

Rep Count: 15R
Tempo: Steady
Modification: wide stance goblet squat

- Set up under the back in a back squat position. 
- Activate your lats by pulling the bar into your traps.
- Elbows should be straight down (not flaring back)
- Un rack the weight and take ~3 steps back into a wide squat stance position [toes forward or just slightly pointed out]
- keep an upright torso as you push the hips back and lower into a squat [~90 or below]
- drive the feet through the floor and bring the hips in as you press the weight back up and return to a standing position. 
- do not let the knees cave or the chest fall throughout each set. [knees stay in line with the toes]

Wide Stance Back Squat

Compound Set

Rep Count: 20R
Tempo: Steady
Modification: glute hyperextensions

- Position a glute band just above the knees
- Using a flat bench, set up in a prone position (facing down) with your hip crease at the edge of the bench- legs hanging off.
- grip the edges of the bench and push your hips down. 
- bend the legs at 90 degrees and keep them in this position
- push the knees out against the band and hold the abduction
- drive the heels up and use your glutes to lift the legs up, until the bottoms of your feet are facing the ceiling. 
- contract the glutes at the top
- lower with control keeping the bend in the legs.

Bent leg bench reverse hypers

Rep Count: 12R
Tempo: Steady
Modification: banded good morning/hip hinge, or dumbbell stiff legged dl

- Set up with the barbell positioned securely on your mid back. 
- activate the lats by pulling the bar into your traps, elbows should be pointing down. 
- step back from the rack ~3-4 steps
- take a wide stance, wider than hip width
- glue your feet to the ground [tripod foot, base of big toes, little toes and heels.]
- keep a neutral spine as you push the hips back
- keep a soft bend in the knees
- hinge the hips back until you reach a full stretch in your hamstrings and glutes, chest facing towards the ground. 
* only lower the chest as far as you feel comfortable. If you feel too much pull in the lower back, don’t lower down quite as far
- bring the hips in as you lift the chest back to a standing position
- contract the glutes and hamstrings at the top of the rep.

Barbell Wide stance hip hinge/good morning

12/30 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

Audry

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

Omayma

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!!

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!

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 🥵🥵🥵🥵

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!

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!

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 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

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 ❤️

12/30 Glutes, Hamstrings, Abductors

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