Name: Playbook - Sam Sweeney - 3/4 Glutes and Hamstrings- NEW SPLIT!
Uploaded: 2024-03-04T21:37:36.266Z
Duration: 75 min
Description: 3/4 Glutes and Hamstrings- NEW SPLIT!

Flav

My hammies will hate me tomorrow ☠️☠️☠️

Omayma

Caitlin Shukwit

This was exceptional!  Glutes feeling the pump already!

Kimberly

Between having all my favorite aspects of last split, the addition of a unilateral secondary, and the fact today was the most perfect hip and hammies balance, this split could very well be my new #1!!!

Megan

Lizzy

Jess🖤🖤

Lisa

Kody Young

Thanks for always providing comparable modifications.  I had to switch out a few, but still loved it!

Michelle Zabin

Took the last two splits off to focus on some other goals, stoked to be back!!!

Caryn

Courtney

Jessie

Jamie

Manda

Ashley Greeley

Becky

Maryse Lalumiere

Audry

Jill

Sini

Holy sweet baby Jesus! This was what I needed to start my week! My squats felt good my legs were very shakey at the end but I walked out feeling top notch.

DeAnna

Amanda

Loved it! Those hammy curls in the middle sent me over

Kaila

Nyakeh

Cari Roberts Darcus

Brenda

Clarissa

SO GOOD. Excited to see how much stronger we all get ❤️💪🏼

Taylor Willman

Nothing like a new split to remind me not to get comfortable!

Michelle

Marisa

Louise

Corrine

Rachel

Alicia Heier

Kaitlin

Janelle

Mandy Rigsby

Strong start to a new split!! Can feel the strength and control is up on primary lifts 🙌🏻🙌🏻🙌🏻

Megan Laudick

Man! This was a good one. Good end to my day

Jessica

New split is off to a spicy start 🥵. Feeling SO strong after the last split. Love starting with core too!

Katie

Veronica

I left a bit of my soul in the gym tonight! 
Great start to the new split!

Paula

This was very much needed after a long day! Thanks Sam!

Kayla

Brooke

Deena

Alexis

Betty

Loved every second of day 1! A great challenge for the body & mind 🙏😍

Kayleigh B

Happy Monday! WELCOME TO THE NEW SPLIT.

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 8 week split [week 9 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. Barbell Hip Thrust: 8S/5R *every 20 seconds* [2 second pause at the top of each rep]

4. Decline Bench Dumbbell Hamstring Curl: 5S/8-12R [4 second eccentric]

5. Machine Abductions: 4S/10R drop 10R [drop the weight by 20-50% on your drop set]

6. Wide Stance Banded Good Morning: 3S/30R

3/4 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 *every 20 seconds*
Tempo: 2 second hold at the top of each rep
Modification: dumbbell or smith machine hip thrust

Set Up:
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- place the barbell on the ground in front of a flat bench 
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench, legs facing the bar
- extend your legs out and roll the loaded barbell over your hips
- with the barbell in line with your hips, bend your knees
- plant your feet firmly on the ground so your heels are under your knees [tripod feet- connect the base of the big toe, little toe, and heel to the ground]
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips
- squeeze your glutes, pull belly button to spine, and brace
- contract your lats and keep a tight grip on the bar
- keep a neutral spine 

Execution: 
- drive your feet through the ground, and lift the barbell resting across your hips into full extension 
- your knees, hips, and torso should make a straight line at the top of the rep
- shins should be vertical at the top of the rep, knees in line with the ankles
- contract your glutes
- lower your hips until you feel a full stretch in your glutes

Barbell Hip Thrust

Rep Range: 8-12R 
Tempo: 4 second eccentric 
Modification: machine, flat bench, or floor dumbbell curls 

Set Up: 
- place a dumbbell on the ground on its head, behind the lowest end of the decline bench 
- position yourself on the decline bench so your legs hang down the lowest end of the bench 
- grip each side of the bench and lie on the bench in a prone position 
- contract your lats and pull yourself into the bench 
- drive your hips into the bench and lift your chest slightly 
- squeeze your glutes, pull belly button to spine, and brace
- extend your legs behind you and pin the dumbbell between your feet, squeeze your feet together to pin the dumbbell in place throughout the set

Execution: 
- drive your hips into the pad and bend your legs
- curl the dumbbell towards your hamstrings
- contract your hamstrings at the top of the rep 
- keep your knees and hips glued to the pad and extend your legs back behind you again with control 
- be sure to fully extend your legs between each rep, feel a full stretch in your hamstrings at the bottom of each rep 
- keep your torso, hips, and knees glued down to the pad

Decline Bench Dumbbell Hamstring Curls

Rep Range: 10R drop 10R 
*drop the weight by 20-50% on drop set
Tempo: steady 
Modification: seated banded abductions or weighted frog pumps

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 
- lean your torso forward, 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

Machine Abductions

Rep Count: 30R
Tempo: steady 
Modification: wide stance dumbbell good mornings

Set Up: 
- place a large loop band on the ground 
- step on one end of the band and pin the band to the ground with your feet
- get into a wide stance, toes forward or slightly out 
- squat down and stretch the other end of the band over your head and around your traps
- grip the band on each side to manage the tension from the band on your neck 
- contract your lats and stretch the band into the standing position 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep your arms squeezed close to your sides

Execution: 
- keep your legs as straight as you are able to with out hyperextending 
- push your hips straight back 
- allow the band to pull you forward as you bend your torso towards the ground
- chest should face the ground at the bottom of the rep, neutral spine and straight legs
- drive your hips in and lift your torso against the tension of the band
- return to the standing position 
- contract your hamstrings and glutes at the top of the rep 
- keep a neutral head, neck, and spine position 
- keep a tight grip on the band

Wide Stance Banded Good Mornings

3/4 Glutes and Hamstrings- NEW SPLIT!

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

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!

Erisa

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

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 🥵🥵🥵🥵

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!

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

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! 🔥

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!

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

3/4 Glutes and Hamstrings- NEW SPLIT!

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