Name: Playbook - Sam Sweeney - 4/15 Glutes and Hamstrings
Uploaded: 2024-04-15T00:49:57.547Z
Duration: 75 min
Description: 4/15 Glutes and Hamstrings

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 ❤️‍🔥❤️‍🔥

Megan

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

Kody Young

Not my fave day 🤷🏼‍♀️ only landmine work I’ve ever hated!

Meghan

Everything hurts and I'm dying. In a kinda good way.

Claire

I almost stoped breathing on this one 😅

Yanely

Katie

Not loving those Nordic curls.  Just never feel like they engage me good.  But still like to follow Sam's programming.

Michelle Zabin

Lamia

kinda feel like i need to move on to
a new cycle but we push though!

kelly

Little tired but powered through.  🔥 happy hump day!

Alli

Kiki

Megan Laudick

Kimmy

Fire 🔥.  Nordic curls,  the burn was real

Karen

Shannon Smolinski 

Vonny

Jennifer

Tiffany

Morgan

Happy death by glutes Monday!! So good🍑

Lacey

Aimee

Marlene

Came back from a 1 week vacay (only trained with a weighted vest) and felt as if I lost my strength… I was mistaken. Thank you 🙏🏼

Lorena

I love it! Perfect Monday workout 🔥🔥🔥

Mia Arrowsmith

Regina

Couldn’t finish the whole thing today but loved it. Simple but powerful.

Janelle

Lauren

Line up was great , but I was not into it due to a migraine but I still gave it what I had in me and modified when I needed to

Porchia

Brooke

Frank Brown

Sara

derek

Glute day may be becoming my favorite over shoulders, loved this!!!

Kristen

Kaylin

Alexandra

Ruby Smith

Happy Monday! 

Week 7 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: 5S/2-3R [wide stance]

2. Secondary: Single Leg Romanian Deadlift [contralateral]: 3S/6-8R each side

3. Single Leg Landmine Hip Thrust: 4S/8-12R each side [2 second hold at the top of each rep]

4. Band Assisted Nordic Curls: 6S/5-7R [3-4 second eccentric]

5. Dumbbell Alternating Step Back Lunge: 5S/20R total 

6. Flat Bench Weighted Reverse Hyperextensions: 3S/5R drop 10R [drop to bodyweight on drop set if more appropriate]

4/15 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: 2-3R 
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: 8-12R each side
Tempo: 2 second hold at the top of each rep
Modification: dumbbell single leg hip thrust

*if you do not have a landmine attachment, position one end of the barbell in the corner of the rack or room. Pad the end of the bar with a towel if needed

Set Up: 
- position your barbell in your landmine attachment/corner
- step to the free end of the bar, load the bar with appropriate weight 
- position your flat bench behind and in line with/parallel to the end of the bar
- sit on the ground in front of the flat bench, press your mid back into the edge of the bench while seated
- begin with your legs extended, roll or lift the end of the barbell over one side of your hips, keep the end of the barbell pinned in the crease of your hip 
- bend your legs and plant your feet on the ground, heels under your knees
- lift your leg furthest from the dumbbell, on the side opposite from where the barbell is resting on your hip
- pin your leg at 90 degrees and keep your foot off of the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 

Execution: 
- drive one foot into the ground and press your back into the bench behind you
- lift your hips away from the ground 
- drive your hips into full extension at the top of the rep, shins vertical, and hips in line with your knees and torso
- contract your glutes at the top of the rep 
- lower your hips with control
- keep a slight hold on the end of the barbell to hold it in place

Single Leg Landmine Hip Thrust

Rep Range: 5-7R 
Tempo: 3-4 second eccentric 
Modification: med ball hamstring curls, or dumbbell hamstring curls, or slider curls 

*absolutely feel free to use the Nordic curl machine if you have access to one- or consider the modification if the set up is too much for you. 

Set Up:
- place a barbell across your safety bars positioned low on your rack- position the bar behind the rack so the rack holds the bar in place if you pull it forward
*you can load the bar with rubber weight to position it at the correct height for your feet to fit under
- loop a large loop band high around the pull up bar of the rack 
- stand in front of the rack, facing away from the bar and the band 
- grip the band and position it under your armpits and around your chest
- hug your chest with your arms to secure the band in place 
- get down on the ground in a high kneeling position and hook your feet under the bar 
*use a hip thrust pad or towel to pad your ankles from the bar
- squeeze your glutes, pull belly button to spine, and brace 
- tuck your chin
- keep a neutral head, neck, spine 

Execution: 
- drive your ankles up into the bar and pull the bar forward against the rack
- lower your torso towards the ground 
- use the assistance of the band to guide you as you lower 
- lower your torso until your chest is facing the ground, or as low as you are able to while keeping control of the movement through your hamstrings 
- pause for 3 seconds, keep tension in your glutes and hamstrings  
- press your knees into the ground and use your hamstrings to raise your torso back to the upright position 
- contract your hamstrings 
- keep your hips and torso traveling in a straight line 
- hamstrings should feel tension throughout this entire movement

Band Assisted Nordic Curls

Rep Count: 20R total 
Tempo: steady 
Modification: no weight 

Set Up: 
- grip a dumbbell in each hand, hold them down by your sides
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your traps down and shoulders back, keep a neutral head, neck, and spine

Execution: 
- keep one foot planted on the ground
- lift your other foot and step straight back one long step
- plant the ball of your back foot on the ground, slight bend in your leg
- lean your torso forward just slightly, bend your front knee, and lower the dumbbells on either side of your leg
- lower to a 90 degree bend in your front leg, shin vertical [and back knee taps the ground] 
- drive your front foot through the ground
- extend your front leg and drive your hips in as you step your back foot forward to meet your front foot again 
- raise your torso to an upright position again 
- contract your glutes and hamstrings
- alternate each leg, each rep

Dumbbell Alternating Reverse Lunge

Rep Range: 5R drop 10R 
*drop the weight by 20-50% 
Tempo: steady 

Set Up:
- stand behind one end of a flat bench, facing the end of the bench
- bend forward and line up your hips with the edge of the bench 
- lie in a supine position on the flat bench, legs hanging off of the bench, chest and hips pressed into the pad of the bench
- grip each side of the flat bench, pull yourself into the bench 
- bend your legs at 90 degrees behind you and pin a weight between both feet
- drive your knees out wide and squeeze your feet together to keep the weight pinned 
- - lift your chest slightly and drive your hips into the bench
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- use your glutes to lift your legs away from the ground
- drive the dumbbell/bottoms of your feet towards the ceiling
- contract your glutes at the top of the rep, dumbbell in line with your hips 
- lower your legs and bring the dumbbell towards the ground again with control 
- keep your legs bent at 90 degrees 
- keep tension in your glutes throughout by driving your knees out

Flat Bench Weighted Reverse Hyperextensions

4/15 Glutes and Hamstrings

4/29 Glutes and Hamstrings

First day back after some months. Had to cut it short!

RunDominican

One day off and crushed full body! 🔥🔥🔥

Bree

4/27 Full Body or Optional Rest Day

Audry

Corrine

April

4/26 Shoulders, Biceps, Triceps

Always love the burn with b stance hip thrust

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

4/25 Quads and Glutes

Brianda

4/24 Chest and Triceps

I was able to hit PB on pull ups and other primary ones! Loving this program super very much 🧡

Erisa

4/23 Back and Biceps

Simply the perfect amount of everything. Hammies feeling superb 🥰

Brooke Elizabeth

Delilah

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

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

4/19 Shoulders, Biceps, Triceps

Jamie

Omayma

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

4/18 Quads and Glutes

Ruben Dorado

4/17 Chest and Triceps

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

Christina

4/16 Back and Biceps

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

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!

Joanne

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!

Serena

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 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

4/15 Glutes and Hamstrings

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