Name: Playbook - Sam Sweeney - 4/18 Glutes and Hamstrings
Uploaded: 2024-03-04T17:09:25.749Z
Duration: 65 min
Description: 4/18 Glutes and Hamstrings

Alyssa

Didn’t think it was going to be that hard 🥵

Amber

Sammi

Vaishnavi

Those Hip Thrusts for 1 min killed me 🔥🍑 pump was on!!

CANDICE

Omg. That burnout… 🥵🫠 convinced I’m going to have buns of steel very soon 😜

Kimberly

I really love how those DB deficit sumos really give such a great ROM! Made for some very happy hips today 🥰

Megan

Sara

Grace

Sarah

Lisa

Susan

Sarah Guzak

Jennifer

I’m not sure I can walk after 5 minutes of glute bridges

Amanda Smith

Katie

Chris

What in the actual hell was that? ☠️🔥 I don’t think I can walk after that

Heidi

The 1 minutes and 5 minutes reps!!!🔥🔥🔥🔥

Mike

Kati Miettinen

🏋🏼‍♀️👏🏻👍🏻💕💕💕

Donalee

Cynthia

Janelle

Debated getting the app for a while because I didn’t think I was ready for this style of daily training. No regrets! Will be crawling my way around for the rest of the day because my legs are freaking dead.

Hannah Devore

Awesome as always. Really underestimated that last round.

Lakshmi Neelesh Nimmagadda

Joyce

Man, I am definitely going to feel that workout tomorrow. 🤦‍♀️😆

Petra

Timi Jo

Marlene

Michelle Correa

That's one way to wake up my sleepy glutes!👍🥵

Ashley

Marsha Ross

Sam Sweeney you knocked or out of the park on this one….❤️‍🔥❤️‍🔥❤️‍🔥

1) Elevated Sumo Squats - my absolute favorite!

2) that 5 minute burnout … speechless!

Alli

My....ASSSS😭😭😭🥵🥵🥵🍑🍑

Caroline

*finishes burnout and curls into fetal position* SHEESH 🥵🥵 best glutes & hammies day I’ve ever had

Morgan

Cara

That burnout at the end is death ☠️☠️☠️🪦🦵🏼

Cass

Sharon

Allie Caruso

WTAF was that! 🫠😵‍💫🥴☠️ Send halppp, death to my glutes ❤️‍🔥

Michelle Zabin

Happy Monday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/18 written training day overview. [there is no video]

Suggested Accessory Equipment: glute loop band

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

Glutes and Hamstrings: 

1. Box Squat: 4S/3R 
2. Box Squat: 1S/1 minute AMRAP 

3. Hip Thrust: 3S/6R 
4. Hip Thrust: 1S/1 minute AMRAP 

Compound Set 
5A. Deficit Single Dumbbell Sumo Squat: 4S/10-12R 
5B. Barbell Single Leg Romanian Deadlift: 4S/6-8R each side [2 second eccentric]

Compound Set 
6A. Barbell Hyperextensions: 3S/10-12R 
6B. Single Leg Hamstring Curls: 3S/6-8R each side [3 second eccentric]

Burnout: 
7. Glute Burnout: 5 minutes/30 seconds glute bridge reps/30 seconds hold in glute bridge position.

4/18 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

Time: 1 minute [amrap]
Tempo: power
Modification: box goblet squat 

*Drop the weight by 50-60% of your last working set for amrap in 1 minute.

*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

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

Time: 1 minute [amrap]
Tempo: steady, power
Modification: dumbbell hip thrust 

*drop the weight by 50-60% from your last working set for a 1 minute amrap. 

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.

Rep Range: 10-12R 
Tempo: steady 
Modification: take out the deficit

Set Up: 
- set up two benches or two box about 1-2’ apart. 
- grip a dumbbell with both hands on the handle, let one end hang down. 
- get on top of the benches, one foot on each bench. 
- make sure you are in a wide sumo stance, toes pointed out just slightly. 

Execution: 
- with the dumbbell hanging down between your legs, hinge at your hips and bend your knees
- keep your chest up and facing forward as you lower into a full squat
- the end of the dumbbell should pass below the height of the boxes/benches [this will allow for further ROM at the bottom of the rep]. 
- shins vertical at the bottom of the rep. 
- drive your feet down and press up into the standing position. 
- contract your glutes at the top of the rep.

Single Dumbbell Deficit Sumo Squat

Rep Range: 6-8R each side 
Tempo: 2 second slow eccentric 
Modification: single leg and/or assisted dumbbell Romanian deadlift, or b stance Romanian deadlift. 

Set Up: 
- load a barbell with rubber plates to create a natural end rom, or simply stack plates or put a bench under each end of the bar to create an end ROM.
- grip the bar with both hands, outside of your hips
*a thumbs distance in from the start of the knurling on each side is a good reference for grip. Adjust to fit you. 
- plant one foot on the ground, grip the floor with a tripod foot. 
- lift the other leg, keep it straight or bend it in a 90 degree position. 

Execution: 
- keep a neutral spine and hinge forward
- push your hips back and lower the barbell
- when the barbell reaches knee level, bend your knee just slightly [45 degree angle] 
- lower the barbell all the way to the ground and tap the ground [with the plates]
- drive your foot through the ground and lift the barbell off the ground
- straighten the working leg and return to and upright standing position. 
- contract your glutes and hamstrings
- keep the bar close to your body throughout each rep
- keep the non working leg off the ground and bent or extended. [plant your foot at the top for balance if needed]
- do all reps on one side before moving to the other side.

Single Leg Barbell Romanian Deadlift

Compound Set

Rep Range: 10-12R
Tempo: steady 
Modification: dumbbell or bodyweight hyperextensions

Set Up: 
- load a barbell with rubber plates to create a natural end rom, or simply stack plates or put a bench under each end of the bar to create an end ROM.
-position the barbell in front of the hyperextension machine
- position yourself on the hyperextension machine so your hips and quads are pressed against the pads, toes on the platform pointing slightly out. 
- pad should be about 2” below your hips. 
- lower your torso towards the ground, over the bar. 
- grip the bar with both hands
*a thumbs distance in from the start of the knurling on each side is a good reference for grip. Adjust to fit you. 
- depress your scap and pin them down and keep ams extended down towards the ground with the bar in hand. 

Execution: 
- tuck your chin and lock in a neutral spine
- use your hamstrings to lift your torso as you grip the bar with your hands. 
- lift your torso [torso in a straight line at the top of the rep]
- contract your hamstrings and glutes at the top of the rep when your hamstrings and glutes are in the shortened position. 
- lower the bar back to the ground with control.

Barbell Hyperextensions

Rep Range: 6-8R each side
Tempo: 3 second eccentric 
Modification: banded single leg hamstring, single leg med ball curl, dumbbell lying 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 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

Time: 5 minutes 
Tempo: steady/iso hold 
Modification: no band. 

Set Up: 
- place glute a loop band around your legs, just above your knees. 
- place a flat bench in front of you
- get down on the ground in a supine position [chest up]
- place your feet up on the bench so your heels are pressing down into the bench. 

Execution: 
- drive your heels down through the bench
- press you upper back into the ground and lift your hips in a thrust motion. 
- contract your glutes at the top of the rep. 
- lower your hips to tap the ground. 
- continue with reps from 30 seconds 
- after the seconds of reps, hold at the top in a glute bridge position and contract your glutes for 30 seconds. 
- repeat this pattern for 5 minutes.

Banded Feet Elevated Glute Bridge Burnout

4/18 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 ❤️‍🔥❤️‍🔥❤️‍🔥

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!

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

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 💪❤️‍🔥

4/18 Glutes and Hamstrings

Community

More workouts from Sam Sweeney