Name: Playbook - Sam Sweeney - 2/1 Glutes and Hamstrings
Uploaded: 2024-03-04T17:09:28.753Z
Duration: 75 min
Description: 2/1 Glutes and Hamstrings

Jessie

Diana

Sweeney’s know what’s up. Damn. 😎🥳🤩🔥

Rachel

Enjoyed this workout however I’m still recovering from a knee injury so have to keep squats really light.

jackie

That hip hinge variation was wicked ❤️‍🔥 also love how sometimes the dumbbell variation of hip thrusts give an even more intense burn than the bar, some sort of magic 😜🍑🔥

Megan

Lamia

Heather Trick

Heather

Christina

Audry

Leg days are my favorite! I’ve loved the progression! It’s help me rebuild my strength!

Alicia Heier

The burn is reeeaallllll in the hammies today!!!

Danielle Farley

Another burner! My glutes are on fire!!!!!

KristinNicoleFit

Omg the glute pump and hamstring burn 🍑😵😮‍💨

Manda

Wish I had a hack squat machine but those leg presses were brutal!

Meghan

Didn’t get to finish short on time but this has been a great week nice to see the weights getting heavier 💪🏼

Joanne

Regina

Had to go a little bit lighter and cut a few reps because I aggravated my hip but overall awesome

Bree

Loved this one! I need more kickbacks in my life 🦵🍑

Chelsey

Amazing! Had to sub in some moves like goodmorning for the Rev hack and then ball sl ham curl instead of cable. Looking forward to more stuff!

Kristin Ritter

😮‍💨😮‍💨😮‍💨😮‍💨

Channing

Jennifer

Tish

Tonya

Cynthia

Maria

Sara

Marlene

🔥🔥🔥🔥🔥🔥 thank you 🙏🏼

Lorena

Shelly

Zenkarenka

😮‍💨🔥😮‍💨😮‍💨😮‍💨😮‍💨😮‍💨😮‍💨

Porchia

I don’t think I’ll be able to walk tomorrow 😂

Jenn

Nyakeh

Vonny

Brandy

Tasha

Megan Laudick

Glutes are glute-in after that!! 🍑🔥

Stephanie

Mike

Great glute and posterior chain builder today 💪

Maria Zenz

Happy Thursday!

Week 5 of 8 week split [week 9 will be a deload week] 

Goal of Split: Training days built around gaining strength through appropriate volume per muscle group, with an emphasis on repetition of primary movements in both strength and hypertrophy rep ranges. The optional core work included at the start of each training day is intended to help you connect to your body and serve as part of a pre training day warm up if you choose. 

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 and Hamstrings: 

Optional Core Work: 
a. Hanging Leg Raise: 3S/5-10R
b. Standing Banded Crunch: 3S/10-20R

Strength Training: 
1. [Phase 1] Barbell Wide Stance Box Squat: 4S/3R

*rest 2-3 minutes between phase 1 and phase 2

2. [Phase 2] Barbell Wide Stance Box Squat: 2S/10R

3. Banded Feet Elevated Dumbbell Glute Bridge: 6S/20R, 15R, 12R, 10R, 15R, 20R [adjust load to fit rep count as appropriate]

4. Reverse Banded Hack Squat Hip Hinge: 5S/8-10R [3 second eccentric] 

5. Cable Kickback: 5S/10-12R each side

6. Single Leg Hamstring Curl: 3S/6-8R each side [2 second pause at the top of each rep]

2/1 Training Day Overview

Rep Range: 5-10R
Tempo: steady 
Modification: cable pallof press

Set Up:
- grip the pull up bar with both hands, slightly wider than shoulder width, pronated grip
- extend your body and allow your legs to hang straight down towards the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- point your toes and position them slightly in front of your torso, hollow position
- contract your lats, think about breaking the bar in half, armpits facing forward 
- tuck your chin and brace

Execution:
- keep your legs straight and use your core to lift them straight forward
- use your arms too pull your torso back
- lift your hips slightly at the top of the rep, toes in line with or slightly above your hips
- contract your core
- lower your legs towards the ground again with control

Hanging Leg Raise

Rep Range: 10-20R
Tempo: steady 
Modification: standing cable crunch

Set Up: 
- loop a large loop band high around a rack 
- step under the band
- take a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms to grip the band overhead
- bend your arms and pull the band to secure it at the top of your head
- keep your elbows pinned close to your ears
- tuck your chin and keep a strong and stable base
- start with your chest upright and facing forward

Execution: 
- use your core as you pull the band and drive your torso down towards the ground 
- round your upper back at the top of the rep, head facing down towards the ground
- contract your core
- keep your hips pinned in place as you pivot point and raise your torso to the start position again 
- hold the brace throughout

Standing Banded Crunch

Optional Core Work

Rep Count: 3R
Tempo: steady, power
Modification: dumbbell wide stance box squat

*box height should be knee height. The box should set you up to hit 90 degrees in your squat at the bottom of the rep. Remember this is a box squat which means we are looking for a full pause at the bottom of the rep. 

Set Up: 
- position a box at appropriate height centered behind the rack 
- rack your barbell at chest level 
- step behind your bar
- grip the bar with a pronated grip just outside of your shoulders
- retract your scapula and pull yourself under the bar
- secure the bar to your mid/upper back 
- pull the bar into your traps, drive your elbows straight down and contract your lats to glue the bar in place
- squeeze your glutes, pull belly button to spine, and set your brace
- step each foot under the bar
- lift the bar from the bar and step back to the box behind you
- get into a wider than hip width stance, toes forward or slightly out 
- keep chest upright and facing forward

Execution: 
- lean your torso forward just slightly and push your hips back 
- bend your knees and drive them out so they are in line with your foot placement 
- lower your glutes to a full sit on the box behind you
*shins should be vertical at the bottom of the rep, chest facing forward
- screw your feet into the ground
- extend your legs and drive your hips in as you press up into the standing position again 
- contract your glutes and hamstrings

-

Barbell Wide Stance Box Squat [Phase 1]

Rep Count: 10R
Tempo: steady, Power
Modification: dumbbell wide stance box squat

*box height should be knee height. The box should set you up to hit at about 90 degrees in your squat at the bottom of the rep. Remember this is a box squat which means we are looking for a full sit at the bottom of the rep. 

Set Up: 
- position a box at appropriate height centered behind the rack 
- rack your barbell at chest level 
- step behind your bar
- grip the bar with a pronated grip just outside of your shoulders
- retract your scapula and pull yourself under the bar
- secure the bar to your mid/upper back 
- pull the bar into your traps, drive your elbows straight down and contract your lats to glue the bar in place
- squeeze your glutes, pull belly button to spine, and set your brace
- step each foot under the bar
- lift the bar from the bar and step back to the box behind you
- get into a wider than hip width stance, toes forward or slightly out 
- keep chest upright and facing forward

Execution: 
- lean your torso forward just slightly and push your hips back 
- bend your knees and drive them out so they are in line with your foot placement 
- lower your glutes to a full sit on the box behind you
*shins should be close to vertical at the bottom of the rep, chest facing forward
- screw your feet into the ground
- extend your legs and drive your hips in as you press up into the standing position again 
- contract your glutes and hamstrings

Barbell Wide Squat Box Squat [Phase 2]

Rep Count: 20R, 15R, 12R, 10R, 15R, 20R
*adjust load to fit rep count as appropriate
Tempo: steady 
Modification: no band

Set Up:
- loop a large loop band low across a rack or use two heavy dumbbells to secure the band on either side 
- place a bench in front of the band
- place a dumbbell on the group next to the band 
- slide your legs under the band, facing the bench
- position the band across your hips
- lie back in a supine position
- bend your legs at 90 degrees 
- elevate your feet on top of the bench, drive your heels down
- grab a dumbbell and position it across your hips, hold onto it lightly to keep it in position
- tuck your chin and press your mid back into the ground 
- squeeze your glutes, pull belly button to spine and set your brace

Execution:
- drive your heels into the top of the bench
- lift your hips off of the ground and into full extension
- contract your glutes and hamstrings 
- lift your hips to tap the ground again
- hold tension in your glutes throughout

Banded Feet Elevated Dumbbell Glute Bridge

Rep Range: 8-10R
Tempo: 3 second eccentric
Modification: zercher hold barbell squat or [feet high and wide] leg press

Set Up: 
*OPTIONAL: loop a band around either side of the hack squat machine
- position yourself on the platform of the hack squat machine, facing reverse- chest facing the back pad
- place your feet low on the platform, hip width stance
- lean your torso forward and press your traps up into the pads of the machine
- tuck your chin and drive your forehead into the head pad
- step each foot onto the platform in a wider than hip width stance, toes forward or slightly out 
- squeeze your glutes, pull belly button to spine, and set your brace
- unlock the machine and contract your lats as you pull the pads into your traps, keep a tight grip on the handles

Execution: 
- push your hips straight back
- bend your knees slightly, a ~45 degree angle in your legs 
- lower your torso until you chest is facing down, neutral head, neck, and spine in this position 
- drive your hips in and extend your legs 
- lift your torso and return to the standing position
- contract your glutes and hamstrings at the top of the rep

Reverse Banded Hack Squat Hip Hinge

Rep Range: 10-12R each side
Tempo: steady 
Modification: banded kickback or single leg bridge

Set Up: 
- attach a single arm handle or ankle attachment to one side of the cable and position it low
- step in front of the cable, facing the handle
- loop the attachment around one foot/ankle
- glue your other foot to the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- with arms extended, grip the cable rack with both hands
- push your hips back and lean your torso forward towards the ground
- pin a slight bend in your non working leg
- lift your foot connected to the cable off of the ground, bend your leg at 90 degrees to begin
- keep your chest and hips square to the ground

Execution: 
- extend your leg and kick the cable straight back behind you
- when your heel is in line with your glute, contract your glutes
- bend your leg and lower the cable with control again 
- keep your ankle flexed, think about kicking through your heel
- keep your chest down

Cable Kickback

Rep Range: 6-8R each side
Tempo: 2 second pause at the top 
Modification: banded or cable single leg hamstring curl

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 behind you
- flex your ankle and bend your leg as you curl the pad up until it taps your hamstring behind you
- contract your hamstrings
- lower the pad and extend your leg behind you again 
*be sure to fully extend between each rep 
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

Single Leg Hamstring Curl

2/1 Glutes and Hamstrings

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 ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

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 😈

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!

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

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

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

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 ❤️

2/1 Glutes and Hamstrings

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