Name: Playbook - Sam Sweeney - 4/11 Glutes and Hamstrings
Uploaded: 2024-03-04T17:09:25.726Z
Duration: 65 min
Description: 4/11 Glutes and Hamstrings

Denise Hofer

Sammi

Christina

McKenna

Amanda Smith

Chelsea

Chris

Kate

Adrianny

Erica Romero

Those stiff leg deadlifts and walking b stance squats were both such cool variations , and both packed a punch! Love learning new ways to do things 😁

Megan

Niranjana

Kate Wolf

Donalee

Christine

Kelly

Kayleigh B

Toni

Brittany

Marlene

Alanna

Kimmy

Michelle Correa

Cheri

Shannon Smolinski 

Glutes on fireeeeee 🔥 yes yes yes 🙌🏽 👏🏽

Rikki Meilleur

Cara

Holy SHIT!!! 🤢🤮🤮🤮🔥🔥🔥

Jess🖤🖤

Mariah Biswell

Amanda

Steve

Tammy

Tiffany

Mia Arrowsmith

Jane

Janelle

Caitlin

250 for my box squats! Happy happy!! 💪🏼🥵🔥

Diva

Holy Hammies courtesy Mrs. Sweendogg!  🔥

Michelle Zabin

Lacey

Anne

Don’t want this split to end!! 🔥❤️

Jamie

gloria

Audi

Jean

Julieann Cunningham

What a great workout.  Felt like I was moving in slow motion but everything felt good! Happy Monday!

Nani glover

Brenda

Exhausted from my daughter’s first birthday and going to bed to late but this fired me and my glutes up!!

Happy Monday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/11 written training day overview. [there is no video]

Suggested Accessory Equipment: large loop band, glute loop band

Warm Up: foam roll, lower body warm up and activation routine from app.

Glutes and Hamstrings: 

1. Box Squat: 5S/3R

2. Hip Thrust: 4S/6R

Compound Set: 
3A. Leg Curls: 4S/8-10R [10 second hold at the top of last rep of each set] 
3B. Single Leg Abducted Stiff Legged Deadlift: 4S/6-8R each side 

Compound Set: 
4A. Deficit Barbell Sumo Deadlift: 3S/10-12R [10 second hold at the top of the last rep of each set 
4B. Banded Feet Elevated Glute Bridge Abductions: 3S/30R

Compound Set: 
5A. Walking B Stance Squats: 2-3S/60 seconds 
5B. Banded Pull Through: 2-3S/60 Seconds

4/11 Training Day Overview

Rep Range: 3R
Tempo: power
Modification: box goblet 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 Up: 
- 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] 

Execution: 
- initiate the movement by breaking at the hips [pushing them back] followed by bending the knees [keeping the shins mostly vertical ] 
- 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: 6R
Tempo: steady, power
Modification: dumbbell hip thrust 

Set Up:
- 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. 

Execution: 
- 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: 8-10R 
Tempo: 10 second hold at the top of last rep of each set
Modification: dumbbell hamstring curls

Set Up: 
- 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. 

Execution: 
- flex your ankles, press your quads into the pad and use your hamstrings to curl the pad up to reach the back of your legs
- contract the hamstrings at the top of the rep 
- slowly lower the legs back to the extended position 
- make sure to reach full extension in the legs before continuing reps.
*apply a 10 second hold at the top of the final rep of each set.

Hamstring Curls

Rep Range: 6-8R each side
Tempo: steady 
Modification: dumbbell stiff legged deadlift [both legs]

Set Up: 
- grip dumbbells in each hand
- position one leg up on a bench or stacked plates, extend it out to the side. 
- plant the other foot on the ground so you are in a slight straddle position 
- toes should be pointed forward or slightly out. 

Execution: 
- keep a neutral spine 
- shift yourself slightly to the side of the foot planted on the ground. 
- hinge your torso forward and push your hips back as you lower the dumbbells to either side of the leg. 
- keep a soft bend in the knee as you lower the dumbbells, lower only until you reach a full stretch in the hamstrings on this side
- keep the non working leg extended and focus on the stretch. 
- push your hips in and raise the torso to return to an upright position 
- contract your hamstrings. 
- do all reps on one side before moving to the other side.

Single Leg Abducted Stiff Legged Deadlift

Compound Set

Rep Range: 8-10R 
Tempo: 10 second hold at the top of the last rep of each set
Modification: no deficit and/or dumbbell sumo deadlift.

Set Up: 
- position two plates on the ground/platform to create a deficit for you to pull from. [2”-4” off the ground]
- begin with a barbell on the ground in front of you, in line with mid shoe lace.  
- get into a sumo stance on top of the plates/platforms, feet outside of hip width- toes pointed slightly outward [width of stance will depend on your body mechanics and mobility, play around with this if needed, shins should be vertical at the bottom of the rep.] 
- use a “tripod foot” to grip the platforms. 
- make sure the bar is centered over the feet. 
- keep a neutral spine and push the hips back as you bend forward to grip the barbell. 
- use a double overhand grip, straps, or over/under grip [if you use an over/under grip make sure to switch hands every now and then.] 
- grip the barbell so your hands are directly in line with the shoulders. 
- keep a “death grip” on the barbell, like you are going to break the bar in half around your body. 
- shins should be vertical at the bottom of the rep, knees should follow the direction of the toes. 

Execution: 
- depress the scap to activate your lats - point the chest forward [should be able to see the “logo” on your shirt- if your shirt had/has a logo]
- drive your feet through the floor and leg press the weight up to your knees before using the glutes to snap the hips in to the standing position. 
- reverse the movement and lower with control, keeping the barbell close to your body. 
- keep a heavy brace on the core to protect your back. 
- keep head, neck, spine neutral throughout.
*the deficit will create a greater stretch at the bottom of the rep, be sure to reset between each rep if needed. 
*on the final rep of each set hold the bar at the top of the rep for 10 seconds, keep glutes engaged and squeeze for 10 full seconds with a tight grip on the bar.

Barbell Deficit Sumo Deadlift

Rep Count: 30R
Tempo: steady 
Modification: abduction machine or frog hip thrusts

Set Up: 
- position a glute loop band just above the knees 
- get down on the ground in front of a flat bench in a supine position, chest up
- bend your legs and elevate your feet up on the bench so your heels are driving into the bench
- raise your hips so they are in line with your torso and hold this position [squeeze your glutes and lock in a strong brace]

Execution: 
- push your knees out against the tension of the band and abduct the band for 30 quick reps. 
- keep tension on the glutes the entire set by keeping the hips up.

Banded Feet Elevated Glute Bridge Abductions

Set Range: 2-3 sets
Time: 60 seconds
Tempo: steady 
Modification: dumbbell goblet b stance walk

Set Up: 
- set the barbell on your back like you would for a back squat 
- secure the barbell by driving the elbows down and activating the lats. 
- step away from the rack so you have some space to walk forward. 

Execution: 
- begin standing with feet together
- step one foot forward and plant that foot on the ground. 
- rotate the back toes out slightly and up onto the ball of your foot. [b stance]
- push your hips back, bend your knees and lower into a squat position 
- press up through the front foot and the ball of your foot on the assisting leg 
- step the back foot forward, plant that foot on the ground and lift the heel of the back foot to drive down through the ball of the other foot. 
- continue to walk forward with control. 
- toes of the back foot should always be in line with the heel of the front foot before you lower into a squat.

Barbell Walking B Stance Squat

Set Range: 2-3 sets
Time: 60 seconds 
Tempo: steady 
Modification: cable pull through

Set Up: 
- loop a large loop band low on the barbell rack 
- straddle the band, face away from the rack and grip the band with both hands between your legs. 
- step away from the rack so you are able to feel the tension of the band pull you back 
- get into a hip width or wider stance and use tripod feet to grip the ground and keep your in position

Execution: 
- tuck your chin and keep a neutral spine as you hinge your torso forward 
- allow the band to pull your hips back, keeping only a soft bend in the knees 
- push your hips back until your chest is facing the ground. 
- drive your hips in and thrust back into standing position 
- contract your glutes.

Banded Pull Through

4/11 Glutes and Hamstrings

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!

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

Kody Young

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

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!

Katie

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 💪❤️‍🔥

4/11 Glutes and Hamstrings

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