Name: Playbook - Sam Sweeney - 3/3 Glutes, Hamstrings, Abductors [OPTIONAL DELOAD WEEK]
Uploaded: 2024-03-04T17:09:25.593Z
Duration: 50 min
Description: 3/3 Glutes, Hamstrings, Abductors [OPTIONAL DELOAD WEEK]

Katie

Sammi

Loved! Purist workout. Simple yet effective.

Anastasia

Super happy hips with this one today 🥰

Megan

Flav

Mary

Wow, what a workout!!!! My legs are on 🔥

Melissa

Dedra

Nicole

So thankful for this deload week! 🙌🏼 my body needed it

Morgan

Golly! Short but definitely effective deload. ❤️

Kody Young

Even though this is a deload it still hurt a little bit. 
I’m going to count that as a GOOD thing

Nani glover

Nice, short and very effective. Love it! 🙏🙌
Great way to prepare us for what's to come. Thank you, Sam!

Mia Arrowsmith

Emily

Brandi

Loved it, I was still able to break a sweat 🙌🏼🙌🏼

gloria

Another short and sweet one.  Legs are on 🔥🔥🔥

Kimmy

Jennifer Glenn

Getting pumped for Monday but while trying to keep it slow this week 😁

Jennifer

Deload is going great.  Still go
The burn with half the weight!! Form is key!! 👊🏻

Ive said it a few times, but thank you! My body needed the rest! Having some tight QL issues and really appreciating the movement and chance to roll!

It feels really good to just focus on the movement and activation. Loving deload week. 🔥

Julieann Cunningham

Glute deload was such a great flow of movement for the glutes and lower back ❤️

Megan Laudick

So good! Ready to smash my legs next week!

Savanah

Never thought I would be so sore on a Deload week! 💪🏼😁

Laurie

[Optional deload week]

IMPORTANT: As we transition out of this training block, please consider using this week as a deload week. This means you can stick with the rep count and cut your weight by 40-60% of usual working weight, or you may stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), or simply work on perfecting technique with lighter weight. We will be moving into a new 6 week training phase next week and we want you to feel rested and recovered. Listed to your body and do what feels best and will set you up for the most success moving forward. **

Happy Thursday! 

3/3 Training Day Overview: 

 Warm Up: 10 mins foam roll, 10-15 mins steady state

Compound Set: 
1A. Barbell Squat: 3S/6-10R
1B. Bodyweight Glute Bridge hold: 3S/30 seconds 

Compound Sets: 
2A. Dumbbell Hip Thrust: 2-3S/8-12R 
2B. Abduction Machine: 2-3S/8-12R

Compound Set: 
3A. Hamstring Curls: 2-3S/10-12R
3B. Bodyweight Walking Lunges [long step]: 2-3S/10-12R

Rep Range: 6-10R
Tempo: steady 
Modification: dumbbell squat

- Set the bar at an appropriate height for you to set up under. 
- Grip the bar wider than shoulder width (grip will depend on your personal ROM)
- Retract the scapula and squeeze them together as you pull yourself underneath the bar 
- Position the bar on your back
- Activate your lats by pulling the bar into your traps. (Elbows should be as close to vertical as possible- watch for them flaring out)
- Take ~3 steps out to your start position
- Stance should be 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)
- Hinge at the hips, keep the chest high, push the knees out and your lower into a squat
- Lower to just below 90 degrees (if possible, ROM will depend on your personal mobility and strength)
- Exhale as you drive your feet through the floor and use the torque from your knees and hips to push through the ground and snap the hips in as you return to the standing position. 
- Keep the chest up as you return to a standing position.

Barbell Squat

Rep Range: 30 seconds
Tempo: iso hold

- get down onto the ground in a supine position, chest up
- bend your knees and plant your feet on the ground [hip width apart]
- push your feet through the ground and raise your hips into full extension
- squeeze your glutes and hold your hips high 
- hold this position and keep tension on the glutes for 30 seconds before lowering the hips back to the ground.

Glute Bridge Iso Hold

Compound Set

Set Range: 2-3S
Rep Range: 8-12R
Tempo: steady

- sit in front of a bench with mid shoulder blades pressed into the bench
- place dumbbell on hips in the seated position 
- drive the feet down into the ground, abduct (push knees out), and thrust the weight up
- knees, hips, torso should be in line at the top of the rep. 
- shins vertical at the top of the rep
- lower the hips with control until you reach a full stretch in the glutes. 
- watch your rom here, glutes have a shorter rom to work within

Dumbbell Hip Thrust

Set Range: 2-3S
Rep Range: 8-12R
Tempo: steady 
Modification: glute loop abductions, plank abductions.

- position yourself on the abduction machine so your butt is forward on the bench and your torso is slightly leaned back. [pelvis tucked up and glutes braced]
- push your mid into the back pad and tuck your chin
- pull yourself into the seat using the handles or bottom of the seat. 
- drive the heels down into the pegs as you push the knees away. 
- contract the glutes/glute med at the top of the rep. 
- lower with control

Abduction Machine

Set Range: 2-3S
Rep Range: 10-12R
Tempo: steady 
Modification: dumbbell hamstring curls.

- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad. 
- lift the chest and press the forearms into the pad, this will help keep the hips down throughout each rep. 
- begin with legs extended 
- flex the ankles and curl the weight up until pad reaches the hamstrings. 
- contract the hamstrings
- lower with control until your legs are fully extended.

Hamstring Curls

Set Range: 2-3S
Rep Range: 10-12R total
Tempo: steady

- begin in a standing position, feet together. 
- take a long step forward and plant your foot on the ground
- lower into a deep stretch in your lunge
- front shin vertical and back leg mostly straight with a slight bend. 
- step the back foot in and right into the next lunge. 
- keep your chest forward and torso upright.

Bodyweight Walking Lunges [long step]

3/3 Glutes, Hamstrings, Abductors [OPTIONAL DELOAD WEEK]

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

Audry

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!

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

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

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!

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

Shelly

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 ❤️

3/3 Glutes, Hamstrings, Abductors [OPTIONAL DELOAD WEEK]

Community

More workouts from Sam Sweeney