Name: Playbook - Sam Sweeney - 3/25 Glutes and Hamstrings
Uploaded: 2024-03-25T01:08:34.625Z
Duration: 75 min
Description: 3/25 Glutes and Hamstrings

Jessie

Karolane

I love how Mr Sween showed up for this one!! This was good. I definitely have enjoyed all of her workouts more than usual lately!

Micaela

Needed a little more, maybe I went too light

Kerri

Alexis

Back squats are the best! Also loved the landmine work.

Kody Young

First one for my strength training journey! Feeling good!

Rochelle

Daisy

Megan

Michelle Zabin

I don’t think I’m going to be able to walk later today 😬

Katie

Lamia

Cheryl

Joanne

Rachel

Modified for a deload week. Great workout thank you! Hope the healing is going well ❤️‍🩹❤️‍🩹❤️‍🩹

Audry

Alexandra

Brenda

Absolutely loved this workout. Really got the hammie and glutes! 🍑 🔥

Kristin Ritter

Maria Zenz

Alicia Heier

Kimmy

Veronica

Jane

Kaila

Nyakeh

Heather Trick

I had to cut short for work. Great workout though 🔥

Noel pauses are longer than Sam pauses 😂

Kristie

My fav so far!!! Even had two workout partners today!! Prayed for your surgery today!!!!

Lauren

Amber

Savannah

I could only do the first half because I was short on time, but GIRL…. This workout was great.

Katerina

Katie Burbige

You know you had a good leg day if you feel like puking 🤮😂

Lisa

Janelle

Killer day. Wishing Sam a swift recovery!!

Jessica

Kate

Grace

Morgan

Phenomenal workout! By far the best leg workout from your daily routine

lillian

Lorena

Rachel Seward

That was very nice after a weeks vacation 😊

Regina

Mia Arrowsmith

Happy Monday! 

Week 4 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: 4S/3-5R [wide stance]

2. Secondary: Single Leg Romanian Deadlift [contralateral]: 4S/6-8R each side 

3. High and Wide Stance Leg Press: 5S/10-12R [2 second pause at the bottom of each rep] 

4. Landmine Romanian Deadlift: 6S/10R [every 30 seconds] 

5. Single Leg Machine Hamstring Curl: 3S/6-8R each side [3 second eccentric] 

6. Dumbbell Hip Thrust: 3S/5R drop 10R drop 5R

3/25 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: 3-5R 
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: 6-8R 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 Range: 10-12R 
Tempo: 2 second pause at the bottom of each rep 
Modification: wide stance dumbbell or kettlebell squat

Set Up: 
- 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

High and Wide Stance Leg Press

Rep Count: 10R 
Tempo: steady 
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: 6-8R each side
Tempo: 3 second eccentric 
Modification: single leg banded or cable 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 
- 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 Machine Hamstring Curls

Rep Count: 5R drop 10R drop 5R 
*20 reps total 
*drop the weight by 20-50% each drop set
Tempo: steady

Set Up: 
- sit in front of a flat bench
- place a dumbbell on your hips, lightly hold on to the dumbbell on each side
- press your mid back into the side of the bench 
- bend your legs, plant your feet on the ground, heels under your knees 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin

Execution:
- drive your feet into the ground and lift your hips into full extension
- contract your glutes at the top of the rep, hips in line with your torso and knees, shins vertical at the top of the rep
- lower your hips towards the ground with control 
- keep your mid back pressed into the side of the bench

Dumbbell Hip Thrust

3/25 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 ❤️‍🔥❤️‍🔥❤️‍🔥

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$$ 🔥

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

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!

Christina

Claire

4/16 Back and Biceps

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!

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 😤

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

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! 🔥

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 ❤️

3/25 Glutes and Hamstrings

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