Name: Playbook - Sam Sweeney - 2/15 Glutes and Hamstrings
Uploaded: 2024-03-04T17:09:28.793Z
Duration: 75 min
Description: 2/15 Glutes and Hamstrings

Jessie

First workout in 3 weeks! Felt good but it hurts

Yanely

Christina

Was not completely in my zone today, still a mental struggle with heavy squats but we'll keep going at it 💃

Olivia

Libby

Feeling strong!! Wow these past several weeks have been simply amazing. 🤩

Kody Young

Omayma

I didn’t expect to love those curtsy step ups, but they actually felt INCREDIBLE on my outer hips 😍

Megan

This is a brutal week! But the landmine movements are fantastic 🔥

Katie

Lamia

Those split squats are just what my tight hip flexors needed!

Sarah

Alexis

Heather Trick

Kimmy

I finished that one all the way through instead of skipping the end curtsy lunges. Nice

Manda

Corrine

Becky

Alicia Heier

Amber

Legs this week were all the things. 🦵🏾🦵🏾

Kiki

Tayler

I am sooo glad I have tomorrow off work, my legs are going to be JELLO!

Danielle Farley

Body is sore and tired so had to back off a bit.

Jennifer

Sara

Jody

Shonna

Tonya

Regina

Vonny

Loved every sweaty moment of this leg day🔥😮‍💨🫶🏽

Porchia

Jenn

Stephanie

Ran out of time but it was an awesome workout.

Rachel

Chelsey

Tasha

Lindsay

Mike

Kristin Ritter

Almost took me out but I loved every second of it 😆

Maria Zenz

Happy Thursday!

Week 7 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. Lying Hamstring Curls: 6S/20R, 15R, 12R, 10R, 15R, 20R [adjust load to fit rep count as appropriate]

4. Landmine Romanian Deadlift: 5S/6-8R [3 second eccentric] 

5. Hip Dominant Dumbbell Bulgarian Split Squat: 4S/10-12R each side

6. Assisted High Curtsy Step Up: 3S/8-10R each side

2/15 Training Day Overview

Rep Range: 5-10R
Tempo: steady 
Modification: forearm supported or lying straight leg raise 

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: lying dumbbell 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 
- squeeze your glutes, pull belly button to spine, and set your brace
- begin with legs extended 

Execution: 
- flex your ankles and bend your legs
- curl the pad up until it taps your hamstrings behind you
- contract your hamstrings
- extend your legs and lower the pad 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

Lying Hamstring Curls

Rep Range: 6-8R
Tempo: 3 second eccentric
Modification: single dumbbell romanian deadlift

*if you do not have a landmine attachment you can position one end of the barbell in the corner of the or rack. Pad the end of the bar with a towel if needed. 

Set Up: 
- position one end of your bar in the landmine attachment
- step to the free end of the bar and load with appropriate weight
- step both feet behind the end of the bar so you are facing the bar
- get into a hip width stance, toes forward and in line with the end of the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- lean forward and grip the end of the bar with both hands, overlap your palms or grip one in front of the other
- depress your scapula and contract your lats
- lift the bar into the standing position 
- tuck your chin and keep a neutral head, neck, and spine position 

Execution: 
- push your hips straight bench 
- bend your torso forward as you lower the bar towards the ground between your legs
- bend you knees slightly as the bar passes knee level 
- drive your hips in, extend your legs, and lift your torso 
- contract your glutes and hamstrings at the top of the rep 
- keep a neutral head, neck, and spine

Landmine Romanian Deadlift

Rep Range: 10-12R each side
Tempo: steady 
Modification: no weight

Set Up: 
- grip a dumbbell in each hand, old them down by your sides
- step in front of a bench or bss stand, facing away 
- take one long step away from the bench 
- glue one foot to the ground 
- lift your other foot off of the ground, bend your leg and place your foot on the bench behind you, laces down 
- squeeze your glutes, pull belly button to spine, and set your brace
- contract your lats and keep your dumbbells from swaying by your sides
- tuck your chin 

Execution: 
- push your hips back 
- bend your front leg and lean your torso forward towards your front quad
- lower to a ~90 degree bend in your front leg, front shin vertical
- bring your dumbbells forward, on either side of your front leg as you lower 
- extend your front leg and drive your hips in
- lift your torso back to the upright position 
- contract your glutes and hamstrings

Hip Dominant Dumbbell Bulgarian Split Squat

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

Set Up: 
- position a bench or box in front of a barbell on a rack [or machine]
*box should be knee height or above
- grip a dumbbell in one hand
- stand in front of the box, facing the barbell on the rack 
- lift one foot and plant it on top of the box, same side as the dumbbell 
- extend your free arm forward to lightly grip the barbell rack in front of you for assistance
- squeeze your glutes, pull belly button to spine, and set your brace
- step your back foot over 2-3 steps to the outside of your top foot on the box
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- extend your top leg and drive your hips in
- step your back foot forward, hips square at the top of the rep 
- drive your knee in line with your hips in a knee drive motion at the top of the rep
- contract your glutes and hamstrings
- bend your working leg and push your hips back
- lean your torso forward just slightly and extend your non working leg towards the ground and to the outside of your top foot again 
- gain control at the bottom of the rep each rep, do not bounce your back foot off of the ground

Assisted High Curtsy Step Ups

2/15 Glutes and Hamstrings

4/27 Full Body or Optional Rest Day

Ashlee

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 ❤️‍🔥❤️‍🔥❤️‍🔥

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$$ 🔥

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

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

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!

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

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

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

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

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 ❤️

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 ❤️

2/15 Glutes and Hamstrings

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