Name: Playbook - Sam Sweeney - 3/29 Hamstrings, Glutes, Abductors
Uploaded: 2024-03-04T17:09:27.707Z
Duration: 70 min
Description: 3/29 Hamstrings, Glutes, Abductors

Flav

Arielle

yangBAE

Glutes on fire with those 15 second holds 🔥🔥

Amie

🍑 on 🔥 with this one!!! This split is everything of my dreams and more 🙌

Megan

Peyton

Meghan

Sam is the best! and the reason i’m using this app

Ting

My glutes are burning and it feels so darn good. Love the pump and the feelings this split as.

Sam, I’m not sure what we did to you, but these workouts are a killer! They definitely pack a punch into a small workout. This might be my favorite split to date.

Suzanne

Loved this! So quick with a nice burn. Perfect after a 12 hour shift

Sara

April

🔥 workout!  Was not able to do the last 4.  Time wasnt on my side today.

Joanne Arnold

Already loving this new split! I haven't done a 3 leg day split, so I'm excited about that ☺️ there's something about doing legs first thing Monday mornin, making me feel excited for the rest of the week haha. I also appreciate the shorter workout, I usually take longer during leg days and the some of the previous leg workout, I had to cut out some due to time shortage.

Jennifer

Vanessa

Kristy

Macy

My legssss 🔥🔥🔥 loving this split!

Allie Caruso

Deja

🥹 still sore from last and o ‘em geee 🔥🔥

Sharon

By far the best glute burn I’ve ever had. Glute growth LFG!!! 🍑🌶️

Audry

So good did this with dumbbells for everything (apartment gym) and it was awesome 👏🏽

Anne

Mikaleigh

Jayne

Love the format of this new split. It’s so efficient while still being effective. I am a little nervous about the leg days so close to each other (I just did leg day 2/3 and I’m still really sore from 1) but hopefully after a few weeks and upping my recovery, my body will adjust!

Ninia

Marlene

Victoria

The rep scheme on this split is really fun!

Teenie Robinson

Heather

I love curtsy lunges…no joke. This spilt has got me on fire 🔥 and I love it ♥️♥️

Nicole Olsen

My glutes are feeling it after those hip thrusts 🔥🔥

Rachel

Marla

Kayla

Rachael Milbrook

Shannon

Megan Laudick

Katie

Miley

Kelsey

Loved the format but didn’t quite mail down the right weights. Maybe I’ll feel more activation next week

Julie

Loved this glute and hamstring focused day 😅

Sasha

Great pace! Loved the movements! So happy to have this app 💕🤗

Kayleigh B

That last superset had my booty on fireee

Mary

Just what I needed after a long day at work!

Shelly

Happy Wednesday!

Goal of the split: To build starting strength, momentum from a dead stopped position, in primary movements with a heavy focus on lower body strength and glute growth.

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]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Hamstrings, Glutes, Abductors: 

Pre Training Warm Up and Mobility: 
*Choose one lower body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1. Activation: Hamstring Curls: 2S/30R 

2. Dead Start Barbell Romanian Deadlift: 4S/8-10R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. High and Wide Leg Press: 8S/6-8R 
[begin with a manageable weight for 8R, increase weight each set for your first 3-4 sets. Work up to a heavy 6R on your 4th set. Decrease weight each set back to your start weight on sets 5-8]

Compound Set: 
4a. Alternating Deficit Curtsy Lunge [hip dominant]: 3S/16-20R total 
4b. Barbell Good Morning: 3S/8-10R

Superset: 
5a. Dumbbell Weighted Hip Thrust: 3S/15R [15 second hold at the top of your final rep, each set] 
5b. Abduction Machine: 3S/15R [15 second hold at the top of your final rep, each set]

3/29 Training Day Overview

Rep Count: 30R
Tempo: steady 
Modification: dumbbell decline or flat bench 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: 
- flex your ankles and curl the weight up until pad reaches the hamstrings
- contract the hamstrings
- lower with control until your legs are fully extended behind you again

Activation: Hamstring Curls

Warm Up Sets: 1-2S
Rep Range: 8-10R
Tempo: explosive concentric
Modification: dumbbell Romanian deadlift [with box below dumbbells for dead start position]

*if you do not have pins or safety bars on your rack you can stack boxes on either side of your barbell so your weight plates on each side of the bar can sit on top of these platforms to create your start point. 

*play around with your positioning first- if you feel less confident with the dead start position, adjust your pins higher so you have less ROM to work with. As you feel more confident you can move into a fuller ROM. 

Set Up: 
- set the pins/safety bars of your rack anywhere from mid shin to knee level
- position the barbell on top of the safety bars
*practice the movement with just the bar to begin. Get a feel for your start point and positioning. Only load when you feel confident 
- step your feet in a hip width position, directly underneath the bar
- squeeze your glutes, pull belly button to spine, and brace 
- tuck your chin and keep a neutral head, neck, and spine 
- push your hips straight back, use a very slightly bend in your knees, and face your chest towards the ground 
- grip the bar shoulder width apart, pronated grip- even on both sides of the bar
- depress your scapula, contract your lats and pull the bar to have contact with your shins in the start position 
*create full body tension, think about breaking the bar around your body

Execution: 
- drive your hips in, extend your legs and lift the bar off of the pins/safety bars
- raise your chest to the standing and upright position 
- contract your glutes and hamstrings with a strong lockout at the top of the rep 
- reverse the movement, keeping the bar close to your body, as you push your hips back- initiating a slight bend in your knees as the barbell passes knee level and back to the pins/bars
- come to a complete and dead stop between reps 
- keep tension in your lats to keep the bar close
- keep full body tension to sustain power through the dead start position

Primary: Dead Start Barbell Romanian Deadlift

Rep Count: 6-8R 
*begin with a manageable weight that you can hit for 8R. Add weight each set on your first 4 sets until you hit a heavy 6R. Decrease weight each set back to your start weight on your final 5-8 sets. 

Tempo: steady 
Modification: single dumbbell sumo squat, or landmine low squat 

*30-60 second rest

Set Up: 
- position yourself in the leg press seat
- plant your feet high and wide on the platform-
- point your toes forward, or slightly out and keep your feet glued to the platform
*grip the platform with your toes 
- grip the handles of the machine on each side, pull yourself into the seat
- squeeze glutes, pull your belly button to spine and brace
- keep a neutral head, neck, spine

Execution: 
- bend your knees [screw your feet into the platform]
- allow your knees to follow the direction of your toes and lower the platform towards your chest
- lower to a 90 degree bend in your knees or slightly below 
- extend your legs and press the platform into the start position 
- do not lock out or hyperextend your knees at the top of each rep
- contract quads, glutes, hamstrings

High and Wide Leg Press

Rep Range: 16-20R total 
Tempo; steady 
Modification: no weight

*the angle of your torso to your quad is what can make this more hip/glute dominant.

Set Up: 
- place one plate or stack 2 on the ground 
- grip a dumbbell in each hand
- step both feet on top of the plate, toes forward
- squeeze your glutes, pull belly button to spine and brace
- contract your lats and pin your dumbbells to your sides
- tuck your chin, keep head, neck, spine neutral 

Execution: 
- push your hips back, lift one foot off of the plate
- plant the foot behind you and to the outside of your planted foot in a curtsy step 
- keep a neutral spine and lean your torso forward as you push your hips back, and bend both knees 
- keep hips square forward [do not twist your torso] and lower into a curtsy lunge position 
- extend both legs, lift your torso and step your back foot to the top of the plates to meet your other foot again 
- contract your glutes, hamstrings
- alternate each leg as you move through each rep
- keep hips from twisting as you lunge from side to side

Alternating Deficit Curtsy Lunge [Hip Dominant]

Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell good morning

Set Up: Set Up: 
- set the barbell at an appropriate height
- grip the bar with a pronated grip on each side
- retract your scapula and pull yourself under the bar
- secure the barbell to your mid back by pulling the bar into your back [elbows driving down, under the bar] 
- keep your wrists straight as you grip the bar 
- step back away from the rack ~3 steps 
- squeeze your glutes, pull belly button to spine, and drive your ribs down to brace [create a stable base] 
- keep your head/neck/spine neutral 

Execution: 
- begin the movement by pushing your hips straight back 
- keep your legs as straight as you are able, while not locking out or hyperextending
- push your hips towards the wall behind you and lower your chest towards the ground 
- keep the bar secured to your back
- continue to lower your chest towards the ground until you can no longer push your hips back and you feel a full stretch in your hamstrings and glutes at the bottom of the rep 
- drive your hips in and lift your chest as you return to the start position 
- contract your glutes and hamstrings at the top of the rep 
- keep your spine neutral
- only lower your chest as far as you are able while continuing to keep tension in your glutes and hamstrings and out of your back

Barbell Good Morning

Compound Set

Rep Count: 15R 
Tempo: 15 second hold at the top of final rep, each set 
Modification: no band/weight

Set Up: 
- sit on the ground with your mid back pressed into the edge of a flat bench [mid/low scapula pressed into the bench] 
- grip a dumbbell with both hands and position the dumbbell on your hips
- bend your legs and plant your feet on the ground, scoot your heels under your knees
- keep a loose grip on the dumbbell to hold it in place on your hips
- tuck your chin, squeeze your glutes, pull belly button to spine and brace 
- drive your feet down and press your back into the bench as you lift your hips off the ground

Execution: 
- think about screwing your feet into the ground [external rotation of your knees, create torque] 
- extend your hips with the dumbbell resting on top into full extension 
- contract your glutes, keep vertical shins at the top of the rep 
- lower your hips with control 
- keep upper/mid back pressed into the bench throughout each rep 
- hold the contraction in your glutes at the top for 15 seconds on your final rep

Dumbbell Hip Thrust

Rep Count: 15R
Tempo: 15 second hold at the top of your final rep, each set 
Modification; banded abductions

Set Up: 
- sit on the abduction machine, position your glutes at the edge of the seat 
- bend your legs and plant your feet on the platforms, drive your heels into the platforms 
- squeeze your glutes, pull belly button to spine, and brace in this position 
- grip the handles or bottoms of the seat and pull yourself into the seat 
- tuck your chin, keep a neutral head, neck and spine

Execution: 
- use your glutes to drive your feet into the platforms and push your knees out and away from the midline 
- contract your glutes [glute med & max] at the top of the rep 
- release the weight and return your knees to the center again 
- keep your feet planted on the platform
- on your final rep hold the contraction for 15 seconds

Machine Abduction

3/29 Hamstrings, Glutes, Abductors

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

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

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

Omayma

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

Kody Young

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 🥵🥵🥵🥵

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

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!

Serena

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/29 Hamstrings, Glutes, Abductors

Community

More workouts from Sam Sweeney