Name: Playbook - Sam Sweeney - 4/12 Hamstrings, Glutes, Abductors
Uploaded: 2024-03-04T17:09:27.753Z
Duration: 65 min
Description: 4/12 Hamstrings, Glutes, Abductors

Flav

yangBAE

My whole posterior alignment felt so right today! I’ve never felt so correct and connected in my RDL and Good Mornings form! This split has been so beneficial for me 🥰 Feeling amazing!

Megan

Great workout!! Unfortunately I can't superset adduction or abduction machines if it's with another machine because they are so popular!

Jordin

Great would love if you could post earlier for daily workout? I’m in CO at at gym by 5am so usually have to go back if posted later in day. Love your workouts! Thank you so much

Jen 

Sarah

Love love love this split 💕Thanks so much Sam!!

Awesome, but bring back activation at the beginning of each training day so we don’t have to flip back and forth please! Makes you accountable to activate when you see it at the beginning too! Xoxo

Dr M

Katie

Nicole Olsen

Marina Pillyawets

Had this one written up and LOVED the leg shakes halfway through!!

Tanya

Carrie Feather

Becky

Something finally clicked with good mornings today!!!! 🥰🥰🥰

Audry

Maryse Lalumiere

Amazing workout! The mind to muscle connection today was off the charts! All the movements felt good! I will def be feeling this for the next couple days! Loving these leg days!

DeAnna

Tiffany

I keep saying this but it’s so wild how efficient but effective this split is. I get done easily in and hour but I’m burning more than I have been recently! Loving it 💪🏽

Ninia

Janelle

My legs look better n better with every leg workout

Olga

Jessica

Rosa

Chasity

Marla

Lakshmi Neelesh Nimmagadda

Didn’t want to come in this morning. Glad I did! Great start to the day!

Kayla

12/10 that was amazing I can’t feel my hams or cheeks!! 😵‍💫🥵🔥🌶️

Rachael Milbrook

Iso holds seem so easy.. until your hamstrings start convulsing 😂

Corrine

Those hamstring holds had my hammies in 🔥! They were shaking!! 🥵

Alicia Heier

Loved today’s leg workout. My glutes and hammies are on fire 🔥

Deja

Missy

I’m really loving this split! 🔥🔥🔥

Mia Arrowsmith

Those hamstring holds…. Wow! All I had was sweat dripping down my face and neck! 🙌🏻🔥😆

Kelsey

Jolene Plank

Struggling to nail down the right weight. Either it’s too heavy and throws off my form or too light and I don’t feel it.

Julie

That definitely tested my limits 😮‍💨🔥

Andrea

Incredible workout!! Love the physical challenge but I’m also feeling mentally stronger 🤗these workouts are life changing

Kayleigh B

Brandi

Already seeing changes in my body (first split 😍)

Natalie Helser

Jennifer

First day back working out with weights in almost a year, you kicked my butt!! 😜

Keely

Those hamstring ISO holds are 🔥😰🔥😰🔥😰❤️

April

Amazing workout! That hamstring iso hold finisher sent me to a different planet!

Safia

Audi

Carly

Loving these workouts!! Hammies so tight!

Nyakeh

Happy Wednesday!

Week 3 of 6 in current split

Goal of the split: To build starting strength, momentum from a dead stopped position, in primary movements with a heavy focus on lower body strength and glute growth.

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]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Hamstrings, Glutes, Abductors: 

Pre Training Warm Up and Mobility: 
*Choose one lower body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1. Activation: Hamstring Curls: 2S/30R 

2. Dead Start Barbell Romanian Deadlift: 5S/6-8R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Hip Banded Barbell Good Morning: 6S/8R, 8R, 6R, 6R, 4R, 4R [3 second eccentric] 

Compound Set: 
4a. 1.5R Abductions: 3S/8-10R [3 second hold at the top]
4b. B Stance Dumbbell Hip Thrust: 3S/10-12R each side 

5. Unilaterally Weighted Step Ups: 4S/16-20R total [switch the side holding the weight halfway through reps]

6. Hamstring Curls Iso Hold: 3S/60, 45, 30 seconds

4/12 Training Day Overview

Rep Count: 30R
Tempo: steady 
Modification: dumbbell decline or flat bench hamstring curls

Set Up: 
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep
- grip the handles and squeeze your elbows into your sides, lats engaged 
- begin with legs extended 

Execution: 
- flex your ankles and curl the weight up until pad reaches the hamstrings
- contract the hamstrings
- lower with control until your legs are fully extended behind you again

Activation: Hamstring Curls

Warm Up Sets: 1-2S
Rep Range: 6-8R
Tempo: explosive concentric
Modification: dumbbell Romanian deadlift [with box below dumbbells for dead start position]

*if you do not have pins or safety bars on your rack you can stack boxes on either side of your barbell so your weight plates on each side of the bar can sit on top of these platforms to create your start point. 

*play around with your positioning first- if you feel less confident with the dead start position, adjust your pins higher so you have less ROM to work with. As you feel more confident you can move into a fuller ROM. 

Set Up: 
- set the pins/safety bars of your rack anywhere from mid shin to knee level
- position the barbell on top of the safety bars
*practice the movement with just the bar to begin. Get a feel for your start point and positioning. Only load when you feel confident 
- step your feet in a hip width position, directly underneath the bar
- squeeze your glutes, pull belly button to spine, and brace 
- tuck your chin and keep a neutral head, neck, and spine 
- push your hips straight back, use a very slightly bend in your knees, and face your chest towards the ground 
- grip the bar shoulder width apart, pronated grip- even on both sides of the bar
- depress your scapula, contract your lats and pull the bar to have contact with your shins in the start position 
*create full body tension, think about breaking the bar around your body

Execution: 
- drive your hips in, extend your legs and lift the bar off of the pins/safety bars
- raise your chest to the standing and upright position 
- contract your glutes and hamstrings with a strong lockout at the top of the rep 
- reverse the movement, keeping the bar close to your body, as you push your hips back- initiating a slight bend in your knees as the barbell passes knee level and back to the pins/bars
- come to a complete and dead stop between reps 
- keep tension in your lats to keep the bar close
- keep full body tension to sustain power through the dead start position

Primary: Dead Start Barbell Romanian Deadlift

Rep Count: 8R, 8R, 6R, 6R, 4R, 4R
Tempo: 3 second eccentric 
Modification: dumbbell hold good morning 

Set Up: 
- loop a large loop band across the width of the rack using pins or safety bars at hip height
- set the barbell at an appropriate height
- grip the bar with a pronated grip on each side and pull yourself under the bar
- position the band across your hips 
- secure the barbell to your mid back by retracting and depressing your scapula and pulling the bar into your back [elbows driving down, under the bar] 
- keep your wrists straight as you grip the bar 
- step forward away from the rack ~3 steps 
- screw your feet into the ground, squeeze your gluteus, pull belly button to spine, drive your ribs down and brace [create a stable base] 
- keep your head/neck/spine neutral 

Execution: 
- screw your feet into the ground, begin the movement by hinging at your hips
- use a 3 second eccentric to push your hips towards the wall behind you [keeping only a slight bend in your legs] and lower your chest towards the ground 
- keep the bar secured to your back
- continue to lower your chest towards the ground until you can no longer push your hips back
- feel the stretch in your hamstrings and glutes at the bottom of the rep 
- drive your hips in against the tension of the band and lift your chest as you return to the start position 
- contract your glutes and hamstrings at the top of the rep 
- keep your spine neutral
- only lower your chest as far as you are able while continuing to keep tension in your glutes and hamstrings and out of your back

Hip Banded Barbell Good Morning

Rep Range: 8-10R 
*1R + .5R= 1 full rep 
Tempo: 3 second hold at the top 
Modification: banded abductions 

Set Up: 
- sit on the abduction machine
- bend your legs and plant your feet on the platforms, drive your heels down 
- squeeze your glutes, pull belly button to spine, and brace in this position 
- grip the handles or bottoms of the seat and pull yourself into the seat 
- lean your torso forward just slightly 

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 .5R before driving knees away into a full contraction again  and hold for 3 seconds 
- release the weight and return your knees to the center again 
- keep your feet planted on the platform

1.5R Abduction

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

Set Up: 
- sit on the ground in front of a bench, place dumbbell across your hips 
- line your mid back up to the edge of the bench 
- bend your knees and plant your feet on the ground 
- keep one foot planted close to your glutes, lift the toes of the other foot and position your heel in line with the toes of the other foot- drive your heel into the ground 
- squeeze your glutes, pull belly button to spine, and brace
- keep chin tucked

Execution: 
- drive your back into the bench, drive your foot and heel into the ground and lift your hips off the ground 
- think about balancing the weight 80/20 between your feet
- lift your hips into full extension
- contract your glutes
- lower your hips with control 
- complete all reps on one side before moving to the next side

B Stance Dumbbell Hip thrust

Compound Set

Rep Range: 16-20R total 
**switch the side holding the weight halfway through reps
Tempo: steady 
Modification: no weight or weight in both hands

*use a box that is knee height or just above

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- step in front of the box, facing the box
- contract your lats, squeeze your triceps and pin the dumbbell by your side
- squeeze your glutes, pull belly button to spine, and brace
- keep an upright torso and neutral head, neck, and spine 
- extend your arm out to the side or in front to help keep stability and squared hips 

Execution: 
- step one foot up on top of the box
- extend your leg and step your back foot to the top to meet your top foot
- reverse the movement by stepping down with the back leg again, followed by the top leg
- alternate stepping each leg, each rep 
*switch the hand holding the weight halfway through the rep count 
- do not leg dumbbells swing or sway as you step
- keep eyes locked in one position to help you balance

Unilaterally Weighted Step Ups

Time: 60, 45, 30 seconds 
Tempo: iso hold 
Modification: decline or flat bench dumbbell hamstring curl iso hold 

Set Up: 
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep
- grip the handles and squeeze your elbows into your sides, lats engaged 
- begin with legs extended 

Execution: 
- flex your ankles and curl the weight up until pad reaches the hamstrings
- contract the hamstrings and hold the tension for the specified amount of time
- lower with control until your legs are fully extended behind you again

Hamstring Curl Iso Hold

4/12 Hamstrings, Glutes, Abductors

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 :)

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

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!

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

4/12 Hamstrings, Glutes, Abductors

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