Name: Playbook - Sam Sweeney - 4/1 Glutes and Hamstrings
Uploaded: 2024-03-31T21:23:01.392Z
Duration: 75 min
Description: 4/1 Glutes and Hamstrings

Karolane

Tolivers

The modifications really come in clutch in a busy gym!

Megan

Daisy

Absolute perfect 🍑 day!!!! Amazing balance of hip stability and glute/hamstring strength 💗💗💗

Kody Young

Jamie

Lamia

Erisa

Amber

Screw your feet into the ground….best cue ever for glute focused hypers. Thank youuuu 🙏🏻

Cheryl

Getting back into the swing of things...like the concentration on 1 movement at a time.

Michelle

Had to do some modifications for the home gym but still great!! I’m starting to see the weight get easier as I increase 🤩

Kate

Stephanie

Just what I needed after a long weekend!!

First day back from the sickness from h*** 😮‍💨

Corrine

Sini

Kimmy

Whew 😮‍💨 
Glutes have checked out for the evening 🥵

Rachelle

Kaila

Didn’t get to the last two exercises, but still killed the rest! 🙌🏼💪🏼

Joanne

Brooke

Madison Lathem

contralateral exposing how imbalanced i am 😅

Vonny

Maria Zenz

Nyakeh

You know it was good when questions walking up the stairs. 🥵

Brittany McGee

Omgeeeee… those reverse rollouts were sooo intense, thank you 🙏🏼

Lorena

Mia Arrowsmith

Regina

Great start to the week! Thank you, both! Hoping recovery is going well! 💖

Carly

Shelly

Good thing I carb loaded yesterday 😁😁😁

Manda

Fave I have a problem area in my hams and this hit it good!!! Thank you!! Left calf didn't like those med ball curls tho!!!

Lauren

Megan Laudick

Katie

Porchia

Kayla

Chelsey

Hammies literally crying’ and burning’ 😫 🔥 😫 🔥

Alli

Happy Monday! 

Week 5 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. Barbell Glute Bridge: 5S/10-12R [2 second pause at the bottom of each rep] 

4. Reverse Hack Squat Hip Hinge: 6S/8-10R [every 30 seconds] 

5. Single Leg Med Ball Curls: 3S/6-8R each side [3 second eccentric] 

6. Weighted Glute Dom Hyperextensions: 3S/5R drop 10R drop 5R

4/1 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 hold at the top 
Modification; dumbbell glute bridge

Set Up: 
- load a barbell with rubber plates [rubber plates will allow you to roll the barbell over your hips much easier]
- sit on the ground in front of the barbell, extend your legs straight out
- sit upright, pull belly button to spine and brace
- grip the barbell, shoulder width, pronated grip
- roll the barbell over your hips
- bend your legs and plant your feet on the ground, heels under your knees
- push down on the bar to secure it to your hips, squeeze your glutes and brace to set your pelvis in a neutral position 
- tuck your chin

Execution: 
- drive your feet into the ground
- lift your glutes off the ground
- lift hips into full extension, shins vertical at the top of the rep 
- contract your glutes/hamstrings 
- lower your glutes back to tap the ground, come to a dead stop
- keep chin tucked

Barbell Glute Bridge

Rep Range: 8-10R
*30 seconds rest
Tempo: steady
Modification: dumbbell or barbell hip hinge [good morning]

Set Up: 
- position yourself on the platform of the hack squat machine, facing reverse- chest facing the back pad
- place your feet low on the platform, hip width stance
- lean your torso forward and press your traps up into the pads of the machine
- tuck your chin and drive your forehead into the head pad
- step each foot onto the platform in a wider than hip width stance, toes forward or slightly out 
- squeeze your glutes, pull belly button to spine, and set your brace
- unlock the machine and contract your lats as you pull the pads into your traps, keep a tight grip on the handles

Execution: 
- push your hips straight back
- bend your knees slightly, a ~45 degree angle in your legs 
- lower your torso until you chest is facing down, neutral head, neck, and spine in this position 
- drive your hips in and extend your legs 
- lift your torso and return to the standing position
- contract your glutes and hamstrings at the top of the rep

Reverse Hack Squat Hip Hinge

Rep Range: 6-8R each side
Tempo: 3 second eccentric
Modification: single leg machine or cable/banded curl 

Set Up: 
- lie on the ground in a supine position, place a med ball in front of your feet
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your mid back into the ground, tuck your chin
- lift one foot off of the ground, pin your leg at 90 degrees
- keep your other leg straight, place your foot on top of the med ball 
- drive your triceps into the ground and lift your glutes off of the ground, pin your hips in full extension

Execution: 
- keep your non working leg off of the ground, bent at 90 degrees
- raise your hips and use your foot to roll the ball towards your glutes
- contract your hamstrings and glutes
- keep hips in full extension, extend your leg and roll the ball away from your glutes 
- keep tension in your glutes throughout each rep

Single Leg Med Ball Curls

Rep Range; 5R drop 10R drop 5R
*20 reps total
*drop the weight by 10-50% on each drop set
Tempo: steady 
Modification: dumbbell rdl 

Set Up: 
- position the pad of the hyper bench about 1-2” below your hip bones
- set up on the platform so you feet are positioned at the edge of the platform, toes pointed forward or slightly out [to emphasize glutes and hamstrings] 
- press your hips into the pad
- squeeze your glutes, pull belly button to spine and brace
- hold a weight with both hands, squeeze your elbows to your sides and hold the weight at your chest 
- round your upper back just slightly [if needed to put your pelvis in a better position for you to feel your glutes/hamstrings activate] 
- tuck your chin 

Execution: 
- think about screwing your feet into the platform [externally rotating your knees out] 
- use your glutes and hamstrings to lift your torso away from the ground 
- raise your torso to a straight line with your lower body or torso slightly lower
- contract your glutes and hamstrings at the top of the rep 
- lower your torso with control back towards the ground

Weighted Glute Dom Hyperextensions

4/1 Glutes and Hamstrings

Love seeing the overhead squats programmed in! More of that please! 🏋️‍♀️

Jacquelyn Reiser

Whew in the heat in south MS!! 
But I've never done a deload week and I'm ready and excited!!!

5/4 Full Body or Optional Rest Day

Audry

I'm going to miss this split... But ready to see where my strength is on some new lifts!

5/3 Shoulders, Biceps, Triceps

Did this one at home with all modifications and a lot of body weight movements.. my legs are still toast🔥

Christina

5/2 Quads and Glutes

Marina Pillyawets

this workout allows me to flex on the haters

5/1 Chest and Triceps

Tiff

Karen Arce

4/30 Back and Biceps

Sooo long! So many sets.  Im not someone who can just half-ass a written workout so I do the whole thing, but I spent way longer working out then I planned for.

Emilie

Use to hate leg day but am beginning to see the gains and am enjoying the process

Katrina

4/29 Glutes and Hamstrings

I was intimidated by the kong squats but they turned out to be amazing!

4/27 Full Body or Optional Rest Day

The supine grip on the tricep kickbacks hit just right 💪😍❤️‍🔥

Really liked the rope forward raise. Overall a great solid workout😊

Courtney

4/26 Shoulders, Biceps, Triceps

Loved it. Took me forever to finish it but I didn't quit so that's a win.

Didn’t get enough of a pump in the quads. Would like to have a separate workout focused on quads, glutes and a separate of hamstrings and let’s incorporate more calves!

Kerri

4/25 Quads and Glutes

Wow bench press really has come a long way!

4/24 Chest and Triceps

Nikki

Back day is always a great way to start the day!

Another Sweeney back day leaving my rear delts feeling incredible!!! Also can’t get over how much I’ve been loving these high curls 😍

4/23 Back and Biceps

Simply the perfect amount of everything. Hammies feeling superb 🥰

Brooke Elizabeth

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

4/20 Full Body or Optional Rest Day

Wow this really changed everything for me today. Was in a weird mental space all day and this got me out of my funk. Also the tricep push down variation and shoulder to shoulder press are in my new favorite exercises 💗

That shoulder to shoulder landmine press was killlllerrrr

Delilah

4/19 Shoulders, Biceps, Triceps

Omayma

4/18 Quads and Glutes

Wow those landmine chest flies were hard! But fun! 🔥

4/17 Chest and Triceps

Who says you can’t get a good workout from home?! Killed it Sam!

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 ❤️‍🔥❤️‍🔥

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

Serena

Katie Rowse

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

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

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

Yanely

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 💪❤️‍🔥

4/1 Glutes and Hamstrings

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