Name: Playbook - Sam Sweeney - 3/7 Glutes and Hamstrings
Uploaded: 2024-03-04T17:09:25.614Z
Duration: 65 min
Description: 3/7 Glutes and Hamstrings

That was a sneaky tough one. Wasn’t until the last set of the deficit lunges that my legs started shaking. Now have boneless legs.

Christina 

Pamela

Laurie

Audi

I’m walking a little funny after this workout 🤣

Lindsay

This one was a true gem 🍑🔥 
Great set up for glutes on fire and definitely one of my fav so far ❤️

Klaudia

Totally underestimated those box squats! Really got my form on-point, and the entire workout felt amazing 😍

Megan

That burnout!! Wooh!!! What a way to come back!

Kirsten

This felt so good to get back into it with this one!

Sarah

Lisa

Wendy

I’m afraid to sit down for fear of it being able to stand up…glutes on 🔥

Katie

Shaden

Chris

Kelly

Glutes on fire 🔥🔥😮‍💨😮‍💨

Tani

Super challenging! I love that I feel the burn.

Rochelle

I loved this one!  Great combination sets.

Suzanne

I did a lot of the last challenge modified at home with dumbells, but it felt good to be back in the gym for this one! Can't wait for the next 8 weeks!

Michelle Zabin

Feels good to be done with off load week!

KILLED ME!! 
Loved every minute of it! 
I gues it’s gonna be a love/hate relationship 😂

Eliane

Did not mean to jump to a single star…how do I go back?! 😂 5!!!! ⭐️⭐️⭐️⭐️⭐️ + + + 💥💥💥💥💥 Thank YOU!

Tini

First day back after vacation and feeling strong 💪🏼

Kayleigh

Denise Hofer

Becky

So grateful fo these workouts! Killer day 1 of Phase 2! 🦍

Kody Young

Sammi

Could barely do the KB swings. Almost threw up 🤣

Christina

Booty be burnin' 🔥 Hammies be hurtin' 🤣 Can't wait to crush the rest of this split! 💪🏼

Brie

Jenelle

Mary

Katelyn

Sofia Rivera

Jennifer Glenn

Marlene

Donalee

Timi Jo

Just as excited about this as the 8 week challenge! This has been a lifestyle change for me

Emily

Marsha Ross

Way to start the new split.I’m sweating from them kettlebell swings.😅

Dedra

Kimmy

Maggie Peressini

Melinda

Happy Monday! [and day 1 of the new split!] 

3/7 Training Day Overview:

Suggested Accessory Equipment: wedge

Warm Up: Foam Roll, lower body warm up routine, 10 mins steady state. 

1. Box Squat: 5S/5R [3 second eccentric] 

2. Hip Thrust: hip 4S/8R [2 second iso hold at the top of each rep]

Compound Set: 
3A. Toes Elevated Dumbbell Romanian Deadlifts: 3-4/8-10
3B. Single Leg Hamstring Curl: 3-4S/6-8R each side 

Compound Set: 
4A. Dumbbell Deficit Step Back Lunge: 3S/10-12R each side 
4B. Single Leg Weighted Glute: 3S/8-10R each side 

5. Kettlebell Swings: 10S/10R every 10 seconds

Warm Up Sets: 1-2
Rep Count: 5R
Tempo: 3 second eccentric 
Modification: goblet box squat 

*Box Height should allow you to be at 90 degrees or slightly below at the bottom of your squat. I stack plates as boxes so I can set the height appropriate to me but feel free to use a bench or box.

- set the box in the middle of your barbell rack, make sure it is at an appropriate height. [see above] 
- make sure the bar is set at an appropriate height for you to set up underneath 
- grip the barbell with a pronated grip [thumbs wrapped over or under]
- **grip width will depend on your upper body mobility. The closer your hands can get to your body the better. A thumbs distance in from the knurling on each side is a good place to start
- squeeze your scapula together to create a “shelf” for the bar the sit on
- pull yourself under the bar and connect the bar to your mid back [low bar will be more suited for a box squat because it is a posterior dominant exercise]
- activate your lats by pulling the bar into your back, try to get your elbows as close to vertical under the bar. [if there is too much elbow flare, work on mobility in the chest/shoulders] 
- take a bracing breath to create stability in your trunk and un rack the barbell 
- take about 3 steps back until your heels are lined up to the box or just slightly in front
- take a hip width or slightly wider than hip width stance [ideally] 
- initiate the movement by breaking at the hips [pushing them back] followed by bending the knees [keeping the shins mostly vertical ] 
- use a 3 second eccentric as you lower your glutes to the box
- use a full sit on the pull, keep tension in the upper body and trunk throughout [do not relax at the bottom of the rep, keep the bar pulled into your back] 
- drive your feet through the ground, use tripod feet, and bring your hips in to press back up into standing position. 
- contract the glutes 
- push your knees out and keep them in line with your toes throughout each rep

Box Squat

Warm Up Sets: 1-2
Rep Count: 8R
Tempo: 2 second hold at the top of each rep 
Modification: dumbbell hip thrust 

- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench. 
- extend your legs out and roll the loaded barbell over your hips. 
- with the barbell in line with the hips, bend your knees and plant your feet firmly on the ground [tripod feet- connect the base of the big toe, little toe, and heel to the ground].
- grip the barbell just outside hip width and press down against the bar to secure the bar to your hips. 
- keep a neutral spine [tuck the pelvis and contract the glutes], drive the feet through the floor, and thrust the barbell up until your hips are fully extended. 
- 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 the glutes
- lower your hips until you feel a full stretch in the glutes. 
- continue Reps.

Hip Thrust

Rep Range: 10-12R
Tempo: steady 
Modification: no toe elevation or kettlebell rdl 

*You can use two small plates under your toes as elevation if you do not have access to a wedge* 
- use a wedge or small plates to elevate your toes [just the balls of your feet, this will create a greater stretch in your posterior chain] 
- hold a dumbbell in each hand, extend your arms down in front of you. 
- tuck your chin and find one spot on the ground to focus on 
- keep your spine neutral and initiate the movement by pushing your hips back. 
- as you push your hips back, lower the dumbbells towards the ground and keep them close to your body
- when your hips can no longer push back [usually when the dumbbell hit the knees] softly bend the knees lower the dumbbells to your mid shin [keep a neutral spine, rom with depend on your strength and mobility] 
-  when your glutes and hammies are fully stretched, bring your hips in and raise your torso back to the standing position
- contract your glutes at the top of the rep. 
- if you feel this movement in your back you are likely lowering the dumbbells too far. Shorten your rom and focus on the “hinge” motion.

Toes Elevated Romanian Deadlift

Rep Range: 6-8R each side
Tempo: steady 
Modification: single leg med/exercise ball curl 

- position yourself on the hamstring curl machine
- hips should be pressed against the pad and situated at the “break” of the machine 
- grip the handles with both hands and pull yourself into the pads. 
- flex your ankle on one side and curl the pad up to reach the back of your hamstring 
- contract the hamstring at the top of the rep 
- slowly lower the leg back to the extended position 
- complete all reps before moving to the other leg

Single Leg Hamstring Curl

Compound Set

Rep Range: 10-12R each side 
Tempo: steady 
Modification: no deficit, no weight 

- hold a dumbbell in each hand and contract your lats to lock your dumbbells by your sides 
- position yourself on a plate or step for your deficit 
- step one leg back, long step
- as you step the leg back keep a 45 degree lean forward in your torso and allow the dumbbells to lower on either side of your front leg
- bend the front leg [shin vertical] and the back leg [slightly] as you lower into a lunge
- bring the back knee past the height of the box/plate/step for a greater stretch in the glutes/hammies 
- drive through the front foot and bring the back foot to meet the front as you return to the standing position 
- contract the glutes
- complete all reps on one side before moving to the next side

Deficit Step Back Lunges

Rep Range: 8-10R each side 
Tempo: steady
Modification: no weight, or single leg glute bridge 

- position yourself on the extension machine so the pad is 1-2” below your hips 
- plant one foot on the platform [point the toes slightly out]
- lift the other leg and hold it in a 90 degree bend
- start with your torso down, chest facing the ground. 
- hug a dumbbell to your chest with both hands
- push your mid back through your scap and lock in a round in your upper back [this will keep the movement more glute/hammie focused]
- initiate the pull by contracting the glutes [both sides] and raise the torso until you reach a full contraction in your glutes [chest stays facing the ground] 
- contract the glutes/Hammie
- lower your torso back towards the ground with control.

Single Leg Weighted Glute Hyperextension

Time: 10 seconds  
Tempo: quick 
Modification: dumbbell swings 
*10 seconds rest* 

- start with kettlebell on the ground in front of you
- with chest lifted and core engaged bend at the waist
- lift KB off the ground allowing it to swing between your legs
- drive your hips forward and propel KB forward and up
- stop just in front of the shoulders 
- allow kettlebell to swing down and back between the legs
- moving immediately into the next rep

Kettlebell Swings

3/7 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

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!

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! 🔥

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 💪❤️‍🔥

3/7 Glutes and Hamstrings

Community

More workouts from Sam Sweeney