Name: Playbook - Sam Sweeney - 2/8 Glutes and Hamstrings
Uploaded: 2024-03-04T17:09:28.774Z
Duration: 75 min
Description: 2/8 Glutes and Hamstrings

Wasn’t ready for a deload just yet so came back and did this one again. All time favorite 🤩

Audry

Jessie

My gym finally got a box so I could do the box squats! Another great one. ☝️ 🔥

Kody Young

I’d love to see more dead stop good mornings 💛🖤

Lisa

Lamia

Getting better and better with my good mornings form, and much stronger with leg press as well ❤️‍🔥

Megan

Katie

Jenn

Missy

Also best leg day I’ve had in a while. Been in a funk post injury and this one finally felt STRONG again. THANK YOU!!

Julie

Kimmy

Amanda

Meghan

Brittany McGee

Hit a 215lbs wide box squat for 2 reps and dropped the 3rd (thank goodness for safety bars); feels soooo good to reach true failure.

Chelsey

Vonny

My favorite workout this split so far🔥💥🔥💥

Thankful for pf black card membership for vaca work outs 👌🏻

Corrine

Absolutely a mental endurance test this morning

Ashley

Stephanie

Kayleigh B

I’m loving these dead stop exercises 🔥🔥🔥

Sara

Mia Arrowsmith

Marisa

Lorena

Shelly

Jordan

Nyakeh

😮‍💨😮‍💨😮‍💨😮‍💨😮‍💨

Porchia

Kayla

Brooke

☝🏼☝🏼what Maria said…. Everything felt so incredible today

Megan Laudick

Very very challenging!  Had to dig deep on sumo DL bc I don't have a leg press machine. Very spicy workout!

Kristin Ritter

Steven

Please let us see those dead stop good mornings again! This entire day, start to finish, was perfect. Posterior chain on 🔥

Maria Zenz

Happy Thursday!

Week 6 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. Dead Stop Barbell Goodmornings: 6S/20R, 15R, 12R, 10R, 15R, 20R [adjust load to fit rep count as appropriate]

4. Banded High and Wide Leg Press: 5S/8-10R [3 second eccentric] 

5. Dumbbell Step Back Lunge [assisted]: 4S/10-12R each side

6. Single Leg Lying Cable Hamstring Curls: 3S/8-10R each side [2 second pause at the top of each rep]

2/8 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, 20R
*adjust load to fit rep count as appropriate
Tempo: steady 
Modification: dumbbell or banded good morning

Set Up: 
- position the safety bars in the rack at just above hip height
- position the bar across the safety bars, load it with appropriate weight
- step directly behind the bar, hip width stance
- grip the bar with a pronated grip on each side, just outside of your shoudlers
- squeeze your scapula together and pull your upper back under the bar
- contract your lats, drive your elbows down, and pull the bar into your back 
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and begin in the standing, upright position 
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- keep your legs straight, a very slight bend in your knees is ok
- push your hips straight back and bend your torso forward
- lower your torso until the bar taps the safety bars on each side, flat back and full stretch through your hamstrings and glutes at the bottom of the rep 
- drive your hips in and lift your torso back into the upright position again 
- contract your glutes and hamstrings at the top of the rep 
- keep a tight grip on the bar, make sure it doesn’t roll forward as you bend 
- adjust the height of the safety bars HIGHER to give you less ROM

Dead Stop Barbell Goodmorning

Rep Range: 8-10R 
Tempo: 3 second eccentric
Modification: barbell or dumbbell sumo deadlift

Set Up: 
- Optional: loop one end of the band around one side of the leg press, pull it behind the leg press seat and attach it to the other side
- load the leg press with appropriate weight
- sit on the leg press seat
- press your back into the pad
- bend your legs and position your feet high and wide on the platform
- glue your feet to the platform, heels stay down 
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the handles on each side, contract your lats and pull yourself into the seat 
- unlock the leg press platform [*do not hyperextend or lock out at the top of the rep]

Execution: 
- bend your legs, drive your knees wide and in line with your toes
- lower the platform towards your chest
- at the bottom of the rep your legs should reach a 90 degree bend, shins vertical 
- extend your legs and press the platform away from your chest again 
- contract your glutes and hamstrings 
- DO NOT LOCK OUT at the top of the rep

Banded High and Wide Leg Press

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

Set Up: 
- grip a dumbbell in one hand, extend your arm down holding the weight down in front of you 
- stand next to a rack, lightly grip the rack with your free hand
- stand with feet together, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 
- keep your foot closest to the rack glued to the ground

Execution: 
- lift your foot on the same side as the dumbbell and step it back behind you
- lean your torso forward slightly and bend your front leg
- push your hips back and lower into a lunge position 
- extend your front leg and drive your hips in 
- lift your torso and step your back foot forward to meet your front again 
- contract your glutes and hamstrings at the top of the rep

Dumbbell Step Back Lunge [assisted]

Rep Range: 8-10R each side
Tempo: 2 second pause at the top of each rep
Modification: single leg banded or machine hamstring curls

Set Up: 
- use a handle or ankle attachment on one side of the cable and position it low
- step in front of the cable, facing away 
- loop the handle around one ankle
- step away from the cable and get down on the ground in a prone position 
- extend your legs behind you
- squeeze your glutes, pull belly button to spine, and set your brace
- lift your torso slightly, position yourself up on your forearms, and drive your hips into the ground
- keep your non working leg extended 
- drive your knees into the ground, keep your quads glued to the ground

Execution: 
- drive your quad into the ground on your working side and bend your leg as you curl the cable towards your glutes
- contract your hamstring at the top of the rep, leg bent behind you
- keep tension in your hamstring and extend your leg behind you again with control 
- be sure to fully extend your leg behind you at the bottom of each rep

Single Leg Lying Cable Hamstring Curls

2/8 Glutes and 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

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

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!

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

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 ❤️

2/8 Glutes and Hamstrings

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