Name: Playbook - Sam Sweeney - 3/18 Glutes and Hamstrings
Uploaded: 2024-03-18T00:35:14.306Z
Duration: 75 min
Description: 3/18 Glutes and Hamstrings

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

Karolane

Serena

Megan

Brittany

First week back on my full weights for hip thrusts (medical reasons) and man did it feel incredible!!! What a perfect day to make this 🍑 feel back in action 💗💗💗. Loved the quadrupled kick backs immensely!

Rachel

Kody Young

Katie

Jamie

Had to scale down for time but I'm still dying.

Audrey Cadena

Kathe Martin

Gabrielle

Alli = 1 Sumo DL = #winning Personal best!! 💣.com

Alli

Yanely

Mike

Audry

Jane

Just starting daily training after first completing Hypertrophy 1. Loving these workouts!!

Karen Arce

That was long but good and I needed it. Slept in an hour more than normal and felt awful. Kids kept needing things.. started off slow but finished on 🔥

Ashley

🥵🔥 I couldn’t even finish this one ☠️ SUCH a great burn!!

Kate

Those kickbacks did me in! 🔥🥵👏🏻🤘🏻

Alicia Heier

Janelle

kelly

Kristie

Marisol

Kimmy

Jennifer

i ain’t as good as i once was, but im as good once as i ever was

Vonny

Julie

Morgan

Ruby Smith

Regina

Nicole

Cori

Brenna Davis

Jess

Porchia

Brooke

Chelsey

Kristin Ritter

Megan Laudick

Could barely walk out the gym after this 😅😅😅 good start to the week!

Kristen

Wow!!! Didn’t have enough time to complete the workout but what I did do….. holy burn 🔥

Lyndsey Rozzi

Happy Monday! 

Week 3 of 9 week split [week 10 will be a deload week] 

Goal of Split: A close continuation from our last split. Training days built around gaining strength through a variety of volume per muscle group, with an emphasis on repetition of primary and secondary 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. 

*primary and secondary movements will be repeated over the course of the 9 weeks*

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. Kneeling Cable Crunch: 2S/15-20R
b. Overhead Iso Hold March in Place: 2S/10-20R total 

Strength Training: 
1. Primary: Barbell Back Squat: 3S/6-8R [wide stance]

2. Secondary: Single Leg Romanian Deadlift [contralateral]: 4S/6-10R each side 

3. 1 1/4R Barbell Glute Bridge: 8S/5R *every 20 seconds*

4. Single Dumbbell Sumo Deadlift 5S/6R drop 12R [3 second eccentric at the top of the first 6 reps, steady tempo on drop set- drop the weight by 20-50% on drop set]

5. Flat Bench Quadruped Straight Leg Cable Kickback: 4S/10-12R each side [3 second pause at the top]

6. Banded Kneeling Hip Thrusts: 3S/30R

3/18 Training Day Overview

Rep Range: 10-20R 
Tempo: steady 
Modification: kneeling banded crunch 

Set Up: 
- attach a cable rope and position it high 
- step in front of the cable, facing the rope about 2 steps away 
- grip the rope with a neutral grip 
- get down into a tall kneeling position 
- bend your arms and squeeze them close to your ears
- hold the rope over your head, elbows pointing forward
- contract your lats and keep the rope pinned in place
- tuck your chin 
- squeeze your glutes, pull belly button to spine, and set your brace
- begin with chest slightly upright

Execution: 
- use your core to control the movement and keep arms pinned as you pull the rope straight down towards the ground 
- round your upper back slightly and drive your elbows into the ground at the top of the rep 
- contract your core
- keep your knees glued to the ground and lift your chest away from the ground 
- stretch through your core at the top of the rep 
- keep your hips as the pivot point and use your core to control the movement

Kneeling Cable Crunch

Rep Range: 10-20R total 
Tempo: steady 
Modification: hold weight down by your side

*use dumbbells in place of kettlebells if needed

Set Up: 
- hold a kettlebell in each hand, pronated grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the kettlebells into the overhead position, weight directly over your delts with palms forward
- drive your ribs down 
- keep a stiff torso and hold the brace in your core throughout

Execution: 
- keep your arms straight and lift one foot off of the ground 
- bend your leg and drive your knee towards your chest
- extend your leg again and return your foot to the ground
- alternate each leg, mimic a marching in place movement 
- keep arms as straight as possible, support the weight through your core- ribs down and neutral spine position

Overhead Iso Hold March in Place

Optional Core Work

Rep Range: 6-8R 
Tempo: power
Modification: wide stance leg press, wide stance smith machine squat 

*wide stance [meaning hip width or outside of hip width]  + low[er] bar position is preferred but please adjust stance and bar position to fit you and your anatomy and mobility*

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step in front of the bar, grip the bar just outside shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by pulling the bar into your traps
- squeeze your glutes, pull belly button to spine, and brace
- stand up as you lift the barbell off the rack
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be wider than hip width OR adjust to whatever is most optimal for you to achieve the best quality reps
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core
- push your hips back, bend your knees and allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- drive your feet through the ground and press up
- snap your hips in and return to the upright and standing position
- exhale at the top of the rep and reset your breath
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes
- the bar should travel in a straight line up and down as you lower and stand

Primary: Barbell Back Squat [wide stance]

Rep Range: 6-10R each side
Tempo: steady
Modification: assisted single leg rdl [hold onto machine or wall next to you]

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- hold the dumbbell down, directly in front of your torso 
- plant your foot that is on the opposite side from the weight you are holding, grip the ground with your toes
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your leg and lift your foot on the same side as the dumbbell off of the ground just slightly
- tuck your chin and brace
- keep a neutral head, neck, and spine
- extend your free arm out to the side or rest it on your hip for balance
- keep your gaze fixed on one spot on the ground in front of you 

Execution: 
- push your hips back 
- bend your torso forward as you reach the dumbbell towards the ground 
- keep the weight closet to your body 
- as the dumbbell passes knee level, bend your working knee slightly and continue to push your hips back 
- reach your free leg back behind you, keep a slight bend in your leg
- keep a flat back with chest facing the ground, and vertical shin on your working leg at the bottom of the rep 
- extend your leg and drive your hips in 
- lift your torso to the upright position 
- contract your glutes and hamstrings
- keep the weight close to your body

Secondary: Single Leg Romanian Deadlift [contralateral]

Rep Count: 5R
*1R + 1/4R= 1 full rep
Tempo: steady 
Modification: 1 1/4R dumbbell glute bridge 

Set Up: 
- load a barbell with rubber plates [rubber plates will allow you to roll the barbell over your hips much easier]
- sit on the ground in front of the barbell, extend your legs straight out
- sit upright, pull belly button to spine and brace
- grip the barbell, shoulder width, pronated grip
- roll the barbell over your hips
- bend your legs and plant your feet on the ground, heels under your knees
- push down on the bar to secure it to your hips, squeeze your glutes and brace to set your pelvis in a neutral position 
- tuck your chin

Execution: 
- drive your feet into the ground
- lift your glutes off the ground
- lift hips into full extension, shins vertical at the top of the rep 
- contract your glutes/hamstrings 
- lower your glutes only 1/4 rep before bringing hips into full extension again 
- contract your glutes/hamstrings 
- lower your glutes back to tap the ground, come to a dead stop
- keep chin tucked

1 1/4R Barbell Glute Bridge

Rep Count: 6R drop 12R
*drop the weight by 20-50% on drop set 
*18R total each set
Tempo: 3 second eccentric on first 6 reps, steady tempo on drop set

Set Up: 
- grip the handle of one single dumbbell with both hands
- extend your arms down in front of your torso so the dumbbell hangs down between your legs  
- get into a sumo stance, wider than hip width, toes forward or slightly out 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin, keep a neutral head, neck, and spine 

Execution:
- push your hips back, bend your torso forward just slightly 
- bend your knees and lower the dumbbell towards the ground between your legs
- shins should be vertical at the bottom of the rep 
- drive your feet through the ground, knees out
- extend your legs and press your hips in 
- lift your torso and return to the standing position 
- contract your glutes at the top of the rep 
- keep a neutral spine throughout

Single Dumbbell Sumo Deadlift

Rep Range: 10-12R each side
Tempo: 3 second pause at the top of each rep 
Modification: flat bench quadruped banded kickback or single leg glute hyperextensions

Set Up: 
- attach a handle or ankle attachment to one side of the cable, position it low
- position a flat bench in front of the cable
- step in front of the cable, facing the handle
- position yourself on the flat bench in a quadruped position, with one leg hanging off the bench 
- loop the handle of the cable around the ankle of your leg hanging off of the bench
- keep your leg straight
- keep a neutral head, neck, and spine, and chest facing the bench 
- keep hips square to the bench 

Execution: 
- keep your leg straight, flex your ankle, and point your toes slightly out
- lead with your heel and kick the cable straight back 
- contract your glute at the top of the rep, heel in line with your hips at the top 
- with a straight leg, lower the cable towards the ground again with control 
- keep your low back in a neutral position, do not hyperextend at the top of each rep 

-

Flat Bench Quadruped Straight Leg Cable Kickback

Rep Count: 30R
Tempo: steady 
Modification: kneeling or standing cable pull throughs 

Set Up: 
- use the pins or safety bars of the rack to secure each end of the large loop band across the racke
- step behind the band
- position the band across your hips and step forward 2-3 steps 
- get down into a kneeling position 
- sit your hips back so your glutes rest on your calves
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 
- keep a neutral head, neck, and spine
- keep your knees, shins, feet glued to the ground 

Execution: 
- drive your feet into the ground 
- extend your hips against the tension of the band and sit up into a tall kneeling position 
- contract your glutes at the top of the rep 
- push your hips back, bend your torso forward just slightly and sit back onto your calves again 
- feel a full stretch through your glutes and hamstrings at the bottom of the rep

Banded Kneeling Hip Thrust

3/18 Glutes and Hamstrings

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

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

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!!

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

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

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

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

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

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 ❤️

3/18 Glutes and Hamstrings

Community

More workouts from Sam Sweeney