Name: Playbook - Sam Sweeney - 4/19 Hamstrings, Glutes, Abductors
Uploaded: 2024-03-04T17:09:27.778Z
Duration: 70 min
Description: 4/19 Hamstrings, Glutes, Abductors

Did not like the banded Kanga Squats at all!

Carmen

Absolute 🔥🔥🔥🔥. Those last 2 exercises 🥵. Absolute love your creative variations!

Flav

The finisher 😮‍💨😮‍💨🥵🥵 holy fuck !!

Karolane

Anjali

yangBAE

Emily

Jennifer

Wow this leg workout is my fave. My glutes and hammies are on fire 🔥

Deja

Lauren Richards

Those kang variations were brutal 🔥 but just the challenges I love. Also adored those side lying abductions 💕

Megan

Carissa

Amie

Jordin

I’m starting to think Sam wants us to not walk nor be able to sit up this week 😳 my quads are still super sore from Mondays leg workout and this today was a killer on the glutes 🔥

Wish I had enough time for the whole workout!

Isabelle

Alice

Loved the banded kang variation and the sliding lunges!

Meghan

I just about died ☠️ did this on a Monday and I feel like I can do anything for the whole week 😂💪

Lara

Those hip thrusts at the end …! 😡😡

Marla

Whitney

Badass workout! My glutes were on fire! I’m absolutely loving these leg days! Please keep ‘em coming!

DeAnna

Libby

Those last 3 hip thrusts 🥵🔥! I was ready to tap out each time! Sweet lord buns of fire! 🔥

Alicia Heier

Those SLIDER LUNGES!! And that HIP THRUST FINISHER!!! 🌶️🌶️🌶️🔥🔥🔥🫠🫠🫠🥵🥵🥵

Audry

Anna Claire

Katie

Brandi

Chasity

Rachel

Victoria

Lisa

kelly

Boy did I ever underestimate the 21’s for kang squats

Kelli Coffey

Janelle

Thank you for all the sweat and swearing🥵😅

Zenkarenka

Is it just me or these workouts are becoming longer going forward!? Anyway, it feels strong!😁

Vero

Marlene

Rosa

Jennifer Glenn

Heather

This was so intense. But an absolute mind over matter thrill!

Kapri

Dead. Couldn’t even finish hip thrusts. Great workout

Cori

Kirsten

Rachael Milbrook

Megan Laudick

My butt was cramping before the burnout! 🔥

Madison

I was soaked after this one with sweat allll over!! Was barely able to walk out of the gym after this!

Kelsey

Slider Reverse Lunge one of my favorite. ❤️ I do these once a week, I was ecstatic when I saw it! 🙌🏼
Great leg day as usual! 🔥

Mia Arrowsmith

Happy Wednesday!

Week 4 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. Landmine Sumo Squat [low hold]: 6S/8R, 8R, 6R, 6R, 4R, 4R [3 second eccentric] 

Compound Set: 
4a. Banded Kang Squat: 3S/21R [7R from top to 1/2R + 7R 1/2 to full + 7 full reps]
4b. [extended rom] Side Lying Banded Abduction: 3S/8-10R each side [3 second hold at the top of each rep] 

5. Slider Reverse Lunge: 4S/10-12R each side 

6. Barbell Hip Thrusts: 3S/30R total [10R narrow stance + 10R mid stance + 10R wide stance]

4/19 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: Single dumbbell/kettlebell deficit or no deficit squat

*the goal here is to match your load to the rep count. Add weight as the rep count goes down only if you are able to keep good form.

*you do not need a landmine attachment. You can just as easily position one end of the barbell in the corner of a room. Pad the corner with a towel if needed. 

Set Up: 
- position one end of the barbell in the landmine attachment 
- step to the other end of the barbell, face the barbell 
- load the bar with appropriate weight
*25lb iron plates will give you more rom to work with. If you only have access to rubber plates you can stand on plates  to increase the rom with larger plates
- step your feet to each side of the barbell, wider than hip width stance- toes forward or just slightly out 
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees and extend your arms towards the end of the barbell 
- grip the end of the barbell with both hands
- depress your scapula, contract your lats and keep the bar between your legs
- lift the bar to a standing position 
- keep a neutral head, neck, and spine 

Execution: 
- push your hips back, lean your torso forward just slightly and bend your knees and lower into a squat position 
- screw your feet into the ground [drive knees out] as you lower
- lower to a ~90 degree bend in your legs, or below- try to keep shins mostly vertical at the bottom of the rep 
- extend your legs, drive your hips in, and return to the standing position 
- contract your glutes, and quads

Landmine Sumo Squat [low hold]

Rep Count: 21R 
*7R from top to half rep [good morning] + 7R from half to bottom rep [good morning to squat] + 7 full reps [full kang squat]
Tempo: steady 
Modification: bodyweight or dumbbell held at chest

Set Up: 
- place one end of a large loop band on the ground 
- take a wider than hip width stance and step each foot on top of the band to pin the band between your feet and the ground 
- keep toes forward or slightly out 
- pull the band over your head and position it on your high traps
- use your hands to grip the band on each side and buffer the tension on your neck
- lift to the standing position 
- squeeze your glutes, pull belly button to spine and brace
- keep a neutral head, neck, and spine 

Execution: 
- keep your legs straight and push your hips straight back 
- lower your torso towards the ground, until your chest faces the ground 
- drive your hips in and return to the standing position 
- complete 7R 
- on your 8th rep, begin in the bent forward position, chest facing the ground
- drive your knees out and bend them 
- lift your torso to the upright position as you lower into a full squat position 
- push your hips back and straighten your legs 
- bend torso to face the ground again 
- complete 7R 
- on your 15th rep begin in the standing position and combine both movements
- keep legs straight and push hips back as you lower chest to face the ground 
- bend your knees and lower into a squat, lift your chest upright 
- lower chest to face the ground, push your hips back
- drive hips in, lift your chest and return to the standing position

Banded Kang Squat [21R variation]

Rep Range: 8-10R each side
Tempo: 3 second hold at the top of each repo 
Modification: bend top and bottom leg 

Set Up: 
- position a glute loop band around your mid quads [higher than knees- just under your glute tie in] 
- lie on your side on a flat bench, hook the arm on the bench around the end so your armpit is locked into the bench 
 - keep your legs straight 
- squeeze your glutes, pull belly button to spine, and brace
- allow your top leg to cross over in front and begin with your foot below the height of the bench [extended rom] 
- keep ankle flexed

Execution: 
- lift your top leg straight up against the tension of the band
- pause at the top of the rep and contract abductors/med glutes, hold for 3 seconds
- lower your leg with control until it passes the height of the bench again 
- keep hips stacked and square
- complete all reps on one side before moving to the next

[extended rom] Side Lying Banded Abduction

Compound Set

Rep Range: 10-12R each side 
Tempo: steady 
Modification: step back reverse lunge [long step back]

*I used a 5 lb plate to slide across turf here. You can also use a furniture slider [carpet/turf], OR towel or paper [wood floors/finished surface]- if not possible simply perform long step back reverse lunges

Set Up: 
- grip a kettlebell [or dumbbell] in each hand
- place one 5 lb plate on the ground 
- stand with one foot planted on the ground, toes forward
- plant the ball of your other foot on the 5lb plate, smooth side down
- squeeze your glutes, pull belly button to spine and brace
- lock the kettlebells by your sides

Execution: 
- bend your front knee and push the 5lb plate back as you slide into a long step reverse lunge position 
- lean your torso forward slightly and lower the kettlebells on either side of your front leg [hip dominant] 
- think about keeping your front shin mostly vertical and your back leg mostly straight 
- drive through your front foot, extend your leg and pull the 5lb plate forward and back to the standing position 
- complete all reps on one side before moving to the next

Slider Reverse Lunge

Rep Range: 30R total 
*10R narrow stance + 10R mid stance + 10R wide stance
Tempo: steady 
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. 
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- extend your legs out and roll the loaded barbell over your hips. 
- with the barbell in line with your 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].
- scoot your feet so your heels are positioned under your knees, feet touching to begin
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips. 
- contract your lats and keep a tight grip on the bar
- keep a neutral spine [tuck your pelvis and contract contract glutes]

Execution: 
- drive your feet through the ground, and extend your hips as you 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 your glutes
- lower your hips until you feel a full stretch in your glutes
- complete 10R with feet touching, complete 10R with feet hip width apart, and complete 10R with feet wider than hip width

Barbell Hip Thrust

4/19 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 :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

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!

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

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!

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! 🔥

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!

4/19 Hamstrings, Glutes, Abductors

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