Name: Playbook - Sam Sweeney - 2/22 Glutes and Hamstrings
Uploaded: 2024-03-04T17:09:28.854Z
Duration: 75 min
Description: 2/22 Glutes and Hamstrings

Courtney

My last day before deload and took my sweet ass time, pushing myself 🔥☠️ Definitely need deload week next week!

I have loved the legs days and every other day in this split so much!!

Kody Young

Hams on fire!! Also hit a new PR on abductions 🤩

Megan

Christina

Lamia

Heather

Perfect last day of the split (for me). Thank you!!!

Audry

My favorite workout I’ve done in a while 🙌🔥

Whitney

Kaila

Micaela

Corrine

Wow! This leg workout hit differently this week! Soo good!! 🔥🔥 I felt stronger even though I wanted to bail a few times! 🫠

Alicia Heier

Amber

Vonny

I really love this split! Thank you for all the thought and dedication you put into the this.

Rachel

Kimmy

Jody

Lacey

Lorena

Such a great leg day! Loved this 🫶🏻

Sara

Shelly

Mia Arrowsmith

Brooke

Porchia

Maria Zenz

Stephanie

Maranda

Tasha

🙌🏻🙌🏻🙌🏻 glute crusher today

Megan Laudick

Holy cow. This was brutal in the best way 🔥

Tonight have been the hardest workout yet for me.

Kristin Ritter

Can’t wait to be sore after that one since I’ve been sore after EVERY one this week!! Makes for a great last week of the split 🔥🔥

Lindsay

Delma

Happy Thursday!

Week 8 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. Weighted Glute Hyperextensions: 6S/20R, 15R, 12R, 10R, 15R, 20R [adjust load to fit rep count as appropriate]

4. Barbell Sumo Deficit Deadlift: 5S/6-8R [3 second eccentric] 

5. Barbell Step Back Lunge: 4S/10-12R each side

6. Standing Cable Abductions: 3S/12-15R each side

2/22 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: flat bench reverse hypers or glute bridge

Set Up: 
- place a dumbbell on the ground in front of the hyperextension machine 
- position yourself on the machine so your feet are low on the platform and the pad hits at about 2” below your hips 
- point your toes forward or slightly out 
- squeeze your glutes, pull belly button to spine, and set your brace
- allow your torso to hang down towards the ground 
- grip the dumbbell and hug it to your chest, squeeze your elbows to your sides to pin it in place
- tuck your chin, round your upper back just slightly

Execution: 
- drive your hips into the pad
- use your glutes to lift your torso until it is in line with your hips
- contract your glutes and hamstrings at the top of the rep 
- lower your torso towards the ground again with control 
- keep the dumbbell hugged tight to your chest
-

Weighted Glute Hyperextensions

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

Set Up: 
- load the barbell with appropriate weight, rubber plates for appropriate rom 
- place two plates on the ground or use any low platform to stand on 
- step each foot under the barbell and on the plates placed on the ground 
- get into a wide/sumo stance, toes forward or slightly out 
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your knees
- extend your arms down between your legs and grip the bar with a double overhand or over/underhand grip, directly below your shoulders
- sink your hips back and lift your chest so it is facing forward
- contract your lats and lift about breaking the bar around your body 
- pull the bar directly to your shins and keep shins vertical at the bottom of the rep

Execution: 
- drive your hips in and extend your legs
- lift the bar from the ground and into the standing position 
- contract your glutes and hamstrings
- reverse the movement by pushing your hips back, and bending your knees
- lean your torso forward slightly and lower the bar to tap the ground with control 
- keep your chest upright and facing forward
- keep the bar close to your body, traveling up and down the line of your legs

-

Barbell Sumo Deficit Deadlift

Rep Range: 8-10R each side
Tempo: steady 
Modification: dumbbell step back lunge

Set Up: 
- rack the barbell on the rack at chest height
- step behind the bar, feet directly under the barbell 
- grip the barbell with a pronated grip, just outside of your shoulders
- retract your scapula and pull yourself under the bar
- connect the bar to your high/mid back 
- step your feet under the bar
- pull the bar into your back, drive your elbows down
- contract your lats to keep the bar glued to your back 
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the barbell from the rack and step away 2-3 steps
- glue one foot to the ground

Execution: 
- lift one foot off of the ground
- step your foot straight back, 1 long step 
- plant the ball of your back foot on the ground
- push your hips back, bend your front knee, and lean your torso forward towards your front quad 
- lower to at least a 90 degree bend in your front leg, front shin vertical 
- drive your front foot through the ground 
- extend your leg and step your back foot forward to meet your front
- lift your torso and return to the upright and standing position at the top of the rep 
- contract your glutes and hamstrings

Barbell Step Back Lunge

Rep Range: 12-15R each side
Tempo: steady 
Modification: banded abductions or machine abductions

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 90 degrees from the handle 
- pull the cable behind you and loop the handle around your ankle furthest from the cable 
- step away from the cable 3-4 steps
- glue your foot closest to the ground, slight bend in your knee
- push your hips back and lean your torso forward just slightly 
- lift your foot connected to the cable off of the ground 
- keep your leg straight

Execution: 
- pull the cable and kick your leg out to your side
- drive your heel high and contract your glute med and abductor at the top of the rep 
- keep leg straight and allow the cable to pull your leg back towards the ground with control 
- keep chest and hips square 90 degrees from the cable

Standing Cable Abductions

2/22 Glutes and Hamstrings

4/27 Full Body or Optional Rest Day

Ashlee

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$$ 🔥

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

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 🥵🥵🥵🥵

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

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 ❤️

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 ❤️

2/22 Glutes and Hamstrings

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